Bikram dialogue download pdf

Lift your right leg up and bring it over your left leg, as high as possible. Twist your legs like ropes, and put your right foot underneath your left calf muscle. All five toes should be visible in the front mirror. Sit down more and twist like ropes. Arch your upper body back. No gap anywhere between ankle and calf muscle.

Bring your knees to the right, upper body to the left, to get your feet, knees, elbows and hands, everything in one line in the mirror. If your foot is coming out, sit down more. If you're losing the balance, upper body lean back more.

Sit down more. Pull your elbows down more. Upper body back at the end. The higher you get your leg on the thigh, You can create more room between your legs, so you can twist better. You are opening the 14 largest joints in the human skeleton. Deltoids, scapula, elbows, wrists, hips, knees, and ankles; seven on each side.

All five toes should be visible in the front mirror". Slide your foot down towards the ankle, to get rid of any gap between the ankle and calf, between the knees.

Feet together nicely at the line. Wipe your Hands. Shift your weight to your left Leg. Interlock your 10 Fingers and grab the right Foot in front of you, 3 inches below the Toes. Hold it, nice and tight grip. Please don't lose the Grip.

From Start to Finish: Concentrate one point on your left Knee in the mirror, to make sure the Knee is absolutely locked to begin with. Inhale breathing: Slowly, gently, right Leg lift up and stretch forward towards the mirror, until the Leg is exactly parallel to the floor. No higher, no lower. Take a deep breath, Continuously kick your right Leg - Heel forward towards the mirror, so you can turn your right Foot in from the Ankle towards your Face, with all 5 Toes turning in. Kick your Heel out, turn your Toes in.

Try to get both Knees locked, so from the side your Legs should look like a perfect Upside-down "L" like Linda. Eventually, your Elbows should go down below the Calf Muscle. Focus one point on your right Knee in the mirror. Don't change your Eyes, don't blink your Eyes. Think very deeply about your Standing Knee. Distribute the weight all over the left foot, equally the same. Don't bring it to the side. Standing Leg - Thigh Muscle should be contraction, nice and tight.

Nothing loose, nothing hanging. Stomach in. Inhale, slowly, gently, left Leg lift up and stretch forward, Right Knee locked. Deep breath, kick your left Heel forward towards the mirror, until your both Knees lock.

Continuously keep Kicking without stopping, without intermission. Kick the Heel out, turn the Toes in. All the 5 Toes towards your Face, eventually beyond perpendicular. You should feel tremendous stretching underneath your legs, create cramp on top of the thigh.

Elbows should go down below the Calf Muscle. Push your Knee back. Lock the Knee. Contract the Thigh Muscle, whole Kneecap lifts up. Before you even start, make up your mind not to give up. As long as you are trying the right way, and you don't give up. That's the ultimate destination. Bring your right hand out, palm facing up, elbow touching your body. Say "Mama give me money. Bring your hand out to the right.

Don't turn your hand, don't drop the money. Grab your right foot behind you, palm facing up. Hold from the inside, at the ankle, five fingers together. Nice and tight grip, don't lose the grip. Left arm up in front of you, chin close to your shoulder.

Concentrate one point on your left knee in the mirror. Left leg locked throughout the posture. Bring your knees together to start. Inhale breathing, Charge your body forward towards the mirror, try to touch the mirror. Simultaneously, kick your right leg back and up towards the ceiling. Bring your body down from the lower spine, until your abdomen and chest are parallel to the floor. Continuously keep kicking your right leg up as hard as possible.

Your foot should be coming up over the top of your head in the mirror. Both feet should be in one line from the side. Kick back, so your right shoulder is behind your left shoulder, invisible in the front mirror. Stretch your left fingertips towards the mirror, trying to touch the mirror.

Try to touch your shoulder to your chin. Shoulder blade, scapula coming out of the body. In other words, your two shoulders should be in one line. If you lose the balance, you're not kicking hard enough. Body down more. Stretch forward more, try to touch the mirror.

Kick back more. Kick harder. The harder you kick, you can balance for ever. Body down and kick up one more time. If you're late, it's over. Feet together nicely at the line, toes and heels together. Palms together. Interlock the fingers, release the index finger, thumbs crossed. Stretch your arms up to the ceiling like you're trying to touch the ceiling, to make sure your elbows are locked, arms always touching with your ears, throughout the Posture.

No gap between your arms and head. Body back a couple of inches. Inhale breathing, right leg step forward, a Big Step. Lock both knees. Arms and head together: Come down until your whole body, arms, head, leg, Everything is parallel to the floor. From the side, your body looks like a "T" as in Tom. Get your left leg up, pointed toes, knee locked. Continuously stretch your body forward, try to touch the mirror.

Chin forward, focus one point on your right foot in the mirror. Whole body is stretching in opposite directions, like a natural human tug-of-war. Scapula coming out of the body, shoulders are supposed to hurt. Body down, leg up, come down, leg up. Every muscle contracted. Get you're leg up, pointed toes, leg up, leg up, leg up. Chest down, leg up, come down, leg up. Stretch forward more. Go and touch the mirror!

Stretch and stretch and stretch and stretch, and stretch, stretch, stretch,stretch! Feet together nicely. Arms over the head sideways. Right Leg step to the right, four feet minimum. Heels in one line, Feet slightly pigeon toed. Arms down parallel to the floor. Suck your stomach in, and slowly bend your upper body down from the Lower Spine towards the floor. Keep your chin forward, looking in the mirror, and your knees locked.

Grab your Heels from the outside, five fingers together, thumbs touching with the index finger. As a beginner, if you can't grab the heels yet, grab the outsides of the feet. Pull on your heels as hard as possible, stretching your body down from the lower spine towards the floor.

Make sure your knees are locked throughout the posture. Roll forward like a wheel, body weight on the Toes. Try to touch your Forehead to the floor. If you cannot touch your forehead to the floor, open your legs more, and more, and more, and more.

Chin up, look forward, roll forward. Keep pulling. Eventually your Spine should be perfectly straight from the coccyx to the neck, forehead touching the floor between the Feet. First your Legs stretching, then Hips stretching, then Lower Spine stretching, then whole Spine is stretching. Eventually the whole Body is stretching, degree angle, inside out, from bones to the skin, coccyx to the toes, coccyx to the forehead.

Pull harder, keep pulling. Chin forward. Roll forward. Touch your forehead to the floor. If your forehead is easily touching the floor, bring your feet closer to each other, only as much as you need, to touch your forehead more in the center, between the feet.

Feet together on the line, please. Immediately Arms down parallel to the floor, palms facing down. Look straight ahead in the mirror. Push your hips forward, upper body leaning back. Turn your right foot out to the right - all the way. Turn it half inch more, until the foot is parallel to the front mirror; two heels in one line. Inhale breathing, bend the right knee and sit down. Your right thigh-biceps should be parallel to the floor. In the front mirror, your right leg should took like upside-down "L" like Linda.

Make sure your hips don't go up anymore. Again, hips forward, arms back, body back, lean back, open your chest. Spine straight in the center. Inhale breathing -- move your both arms at the same time. Right elbow in front of the right Bring your right hand down and put your fingertips between the big toe and 2nd toe, don't touch the floor, no pressure on the fingertips against the floor.

Look up towards the ceiling -- touch your chin to the left shoulder, so the profile of your face is exactly visible in the mirror. Take a deep breath, continuously stretch your left arm up to the ceiling, you're trying the touch the ceiling. Right arm stretch down, left arm stretch up. In other words, both arms - shoulders should be stretching each other; up and down, in opposite directions, like natural human traction.

Push your left hip forward towards the mirror. At the same time, push your right knee back with the help of your right elbow. Upper body turn, or twist backward like the Spine Twisting Posture. Inhale breathing; Come up, and stop in the middle -- right foot back to the center. Keep your arms there. Turn your left foot out to the left. Bend the knee and sit down. Bounce and bounce and bounce, until you're sitting down enough. Left thigh-biceps, femur bone parallel to the floor.

Right hip down and forwards more. Get your left knee back towards the back wall. Arms back, body back, lean back, freeze. Don't move your hips anymore. Keep your spine straight in the center. Both arms at the same time: Left arm down, palm facing the front mirror, elbow in front of the knee. Right arm stretch up, touch the ceiling. Turn your head, look up, chin to the shoulder, face exactly profile in the front mirror. Push your right hip down and forward towards the mirror.

Push the left knee back with the help of the left elbow so both knees are in one line from the side. Elbow should not go down below the knee. Don't lean any weight on your left elbow against the knee. Touch the Toes! Quick, right arm stretch up, you're going to touch the ceiling pretty soon. Body up more, there should be a big gap, triangle, between your chest and the left thigh.

Right arm up more. Both arms should be in a straight line in the front, also from the side mirror. Both arms, shoulders, scapula, deltoids, stretching up and down like a natural human tug-of-war.

Hips down, body up, turn or twist your upper body back, opening up your chest. This is a perfect marriage between the heart and lungs. Left arm stretch down, touch the toes.

Right arm stretch up, stretch up, stretch up, stretch up. Touch the ceiling! Keep your right knee locked, right foot flat on the floor. Inhale breathing, come up. Arms over the Head, right foot back to the place, and arms down side. Every posture up to this point has been preparation to do the Triangle posture.

Stretch your arms toward the ceiling. Throughout the posture, elbows locked, so arms always touching with the ears. Right leg step to the right, a big step, 3 feet distance 36 inches between the feet. Turn to the right, degree angle. Turn your hips 1,2,3,4,5 times, beyond your flexibility, to bring your HIPS exactly in one line from the side. Two heels in one line, backside foot should be 45 degree angle.

Exhale breathing, and you go down, arms, and head together. Tuck your chin to your chest, look at your stomach, touch your exactly forehead on the knee. Forehead should touch the knee. If you can't touch your forehead, bend your right knee a little bit, but you have to touch your forehead to the knee.

Stretch your hands forward, beyond the toes. Keep your elbows straight. Push your hands against the floor, to get your knee locked. Exhale breathing, suck your stomach in, throat choked, eyes open, breathing normal.

Bring maximum weight on the front leg, so your right side hip is sticking up towards the ceiling, to get your both hips in one line. Lock the knee very quick a couple of times. Inhale breathing, very gently come up, arms and head together. Stop in the middle. Turn to the left, degree angle. Turn your hips 5 times more.

Exhale breathing, suck your stomach in, and you go down. Two hips in one line. Look at your stomach. Tuck your chin to your chest. Touch your exactly forehead on the knee. Stretch your hands forward beyond the toes. Elbow locked, everybody. More weight on the left leg. Everybody get your left hip more higher towards the ceiling, sticking up. Lock the knee, very quick, a couple of times, exhale breathing, stomach in. Full lungs Inhale, come up, arms and head together, stop in the middle.

Arms down, and right leg back to the place. Leg Hd. Open more. If you can't touch your forehead, bend your right knee a little bit, but you have to touch your forehead to the knee, or the posture hasn't even started yet. Elbows straight]. This is a combination of Rabbit Pose stomach in, back rounded, throat choked , and Balancing Stick arms stretching. Good for eight things: Marriage between the pancreas and kidneys, thyroid and pituitary glands; Extension of the oblongata and medulla; Opening the throat and crown chakras.

Good for the digestive and endocrine systems, metabolism, body chemistry, immune system. Compression of the pancreas, extension of the kidneys. Everybody go back to the line where you started, in one line. Focus on one spot in the mirror.

Grab your right foot from underneath, with your left hand. Right leg lift all the way up, until your heel is touching your costume, sole of the foot is facing the ceiling. Be careful of your right knee. Slowly, gently, let your right knee come down.

Push your hips forward towards the mirror, and gently push your right knee back. Try to get your both knees in one line from the side, to open your pelvis. Same principle like in triangle posture. Upper body lean back a couple of inches. Stretch your spine up to the ceiling, and suck your stomach in.

Would the class still be 90 minutes? Should we just come back tomorrow? We all decided to stay and look upon this hiccup as an added distraction to overcome in our practice that day.

I can only imagine what the new students were thinking! I started to be excited about this new opportunity. The recording contained only the most cursory version of the dialogue.

It was sometimes hard to know when to enter the poses and when to exit them. As class went on, I started wondering why Bikram chose this particular recording to distribute. It seemed like a very average class, and frankly, less than average for the classes at my studio.

Maybe it was the personal energy of the teacher that was lacking. I think the teachers have outclassed the master, at least at my studio. The recording would be good in a pinch if you were traveling, but I would not choose it over a live class in a studio. Hey, maybe that was his idea after all…. Like Liked by 1 person. I have to really buckle down. I want to have most of my dialogue memorized by the time I leave in September for Teacher Training. Yes, you read that correctly. I, for once in my life, actually intend to study.

Though, seeing as it that this is something I actually enjoy, it won't seem much like studying. Writing out each pose, verbatim, over and over again. Recording myself saying the dialogue over and over again. Listening to that recording of the dialogue when I sleep, bathe, walk to work, sit at my desk at work You get the idea. Notify me of new comments via email.

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