If you love hot weather and that satisfying feeling after a challenging, sweaty workout, Bikram yoga may be your new favorite yoga practice!
Bikram is a unique yoga style practiced in a sweltering hot room (think sauna-like temperatures). As a yoga teacher, I find Bikram yoga to be like Marmite (or Vegemite); you either love it or hate it (or both!)
Read on to discover what Bikram yoga is, its benefits, what makes it unique, and what to expect if you go to one of these heated yoga classes.
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What is Bikram yoga?
The Bikram yoga method was initially created to amplify the benefits of traditional yoga by adding heat.
The main difference between Bikram yoga and a traditional yoga class is that Bikram classes are always carried out in a hot room with high temperatures and high humidity.
According to Bikram Choudhury, the founder of this style, there are many reasons for this. First, the heat and flexibility significantly improve your flexibility, allowing you to go deeper into stretches. You also burn more calories and release toxins in the body through sweating.
Differences between Bikram yoga vs hot yoga
A common question many students ask me is whether Bikram yoga and hot yoga are the same? In terms of definition, they are not. Bikram is a particular style of yoga with a set sequence. Hot yoga can be any style of yoga practiced in a heated room.
- Bikram: set sequences with a set room temperature.
- Hot yoga: can be any style of yoga practiced in a heated room.
One difference between Bikram yoga and general hot yoga is the flexibility of the temperature and humidity.
Bikram Choudhury, the founder of Bikram yoga, states that Bikram yoga must always be performed in a room heated to 105 degrees Fahrenheit and with 40 percent humidity.
Other hot yoga styles can have a lower temperature, typically between 80 and 100°F. When I taught hot vinyasa, I always turned the humidity off to make it more bearable!
5 benefits of Bikram yoga
Bikram yoga a powerful practice for enhancing physical health and well-being. Some of the benefits of practicing Bikram yoga include:
- High-calorie burning and weight loss: The high temperatures and intense 90-minute sessions result in significant calorie burning, aiding in weight loss and increased fitness levels.
- Releases bodily toxins: The heat also promotes the release of bodily toxins through sweating, helping to cleanse the body from the inside out.
- Improves flexibility: Improved flexibility is another key benefit, as the warmth allows muscles to stretch more deeply and safely.
- Increases blood circulation: The heated room and movement combined together enhances blood circulation, ensuring that oxygen and nutrients are efficiently delivered throughout the body.
- Improves respiratory system: Bikram yoga strengthens the respiratory system by challenging the lungs and encouraging deeper, more controlled breathing.
Is Bikram yoga actually good for you?
In general, practicing Bikram hot yoga is not dangerous for most people with no health problems. However, almost all yogis, myself included, wonder if it is actually good for us.
There is a risk of dehydration, so drinking plenty of water before, during, and after hot yoga classes is essential. I also recommend adding electrolytes to your water to replace those you lose from the profuse sweating.
It's also important to be aware that a hot yoga class can raise your core body temperature to over 103 F. For context, the average human body temperature is between 97 F to 99 F. When your body gets too hot, there are risks such as dizziness, changes in blood pressure, headaches, or vomiting.
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What is a Bikram yoga class like?
Bikram classes are challenging, and they follow a set sequence for each class. So in every session, you practice the same yoga postures in the same order, just like with Ashtanga.
Moreover, every Bikram yoga class is 90 minutes long and features 26 poses and two breathing exercises (keep reading for the complete list of poses). Most Bikram asanas are the same poses you find in other yoga styles, though the names may differ.
Bikram yoga postures are held for 10-60 seconds, depending on the asana. Most standing asanas are held for shorter durations than seated postures.
Bikram classes vs other yoga classes
One difference between Bikram and regular yoga that really surprised me was the placement of Savasana. Unlike most yoga styles, a Bikram session does not end with Savasana. Instead, it's placed in the middle of the class, serving as a transition from the standing to the floor series.
Lastly, don't expect the Bikram yoga instructor to demonstrate the poses during the class. It is common practice for instructors at a Bikram studio to call out the poses rather than demonstrate them on a yoga mat at the front of the class.
There is no flowing between poses or breath-to-movement style like in a vinyasa class, nor is there vinyasa flows like in Ashtanga or Mysore.
Takeaway
Bikram is a set sequence of 26 yoga poses practiced in a 105 F room with high humidity.
I find Bikram gets easier the more you do it. The first few times are challenging as you learn a new sequence and get used to being in a hot room. However, after a few sessions, it becomes more bearable – this is when you will know whether you love or hate Bikram yoga!
Are you curious to learn about another physically challenging style of yoga? Check out our great articles about the differences between three popular styles of yoga and our article about what to expect in a Hatha yoga class, and let us know what you think!
FAQ about Bikram yoga
What is Bikram yoga vs Vinyasa?
The main differences between Bikram yoga and vinyasa include time, temperature, environment, and sequence type. Bikram yoga is 90 minutes, done in a hot room (105°F/40°C), and features the same 26 postures. Vinyasa yoga does not have a set sequence and is a flow-based style of yoga. While some Vinyasa yoga classes may take place in heated rooms, they won't be heated to the same temperature as a Bikram class.
Does Bikram yoga change your body?
Absolutely. Regular Bikram practitioners will notice weight loss, increased lean muscle mass, and improved flexibility.
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