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FAQs:

What is Bikram Yoga?

Bikram yoga is a form of yoga popularized by Bikram Choudhury in the 1970s in California. The patented practice involves repeating the same 26 poses in set cycles over a 90-minute class. The poses were chosen by Choudhury from classic Hatha poses and are designed to "systematically move fresh, oxygenated blood to 100 percent of your body, to each organ and fiber," according to the official Bikram yoga site. The poses which include triangle pose, tree pose, eagle pose, and cobra pose, among other common hatha yoga poses should be done in a specific, unchanging order, in order to achieve the desired benefits. This traditional Bikram pose series does not include inversion poses such as headstands typically found in yoga classes because it is difficult for beginners to do them safely. In highly advanced Bikram classes, the instructor may lead students in inversion poses.

How Good is Bikram Yoga for You?

There's a point to practicing in a hot room besides building discipline. The precise sequence of 26 postures and two breathing exercises must be performed within 90 minutes in a heated room (set to 100°F-plus to be considered real-deal Bikram yoga) to allow the body to stretch; detoxify; relieve stress; tone; and heal chronic pain such as arthritis, joint aches, knee injuries, back problems, and more, according to Choudhury. According to one study review, the potential health benefits of Bikram yoga include improved glucose tolerance (a better ability to process sugar), blood lipid profile (a measure of cholesterol and fats in the blood), and bone density.

How Hot is Bikram Yoga?

Expect a hot, hot room if you're trying Bikram yoga — a temperature of 105°F with 40 percent humidity to be exact. Stepping into a sauna-steam room combo shouldn't be a problem, especially if it's midwinter. The hard part is staying there for 90 minutes...and doing strengthening yoga poses the whole time.

Is Bikram Yoga Safe?

Many Bikram instructors believe Bikram yoga is safe because you can sit down, take a break anytime you want and scale the positions to your current ability. However, the room is incredibly hot, and some health experts say that exercising in a room that hot is dangerous because it can put you at risk for heat-related illnesses, such as heatstroke and dehydration, according to the Mayo Clinic.

An April 2015 study commissioned by the American Council on Exercise (ACE) and published in the Gundersen Medical Journal found that practicing Bikram yoga in a room heated to 105 degrees Fahrenheit can raise internal temperatures and heart rates to dangerous levels.

The study found that the average highest core temperature for men was 103.2 degrees Fahrenheit and 102 degrees Fahrenheit for women. Heart rate increased to 80 percent of the predicted maximum heart rate for men and 72 percent for women.

"The dramatic increases in heart rate and core temperature are alarming when you consider that there is very little movement, and therefore little cardiovascular training, going on during class," Emily Quandt, one of the study authors, said in an ACE press release about the study.

Can You Lose Weight from Bikram Yoga?

Yes, a majority of people will lose weight when practicing hot or Bikram yoga. However, it’s not the same for everyone. Some people may lose a lot of weight while others just lose a little. It’s important to remember that every person’s metabolism and genetics are different and this will make a difference in how much weight loss you may experience.

Can Bikram Yoga Help with Anxiety?

It’s no secret that anxiety can be debilitating. It can make it hard to concentrate, hard to sleep, and can even lead to physical symptoms like sweating and a racing heart. So, it’s no surprise that people are always looking for new and effective ways to treat anxiety. One treatment that is gaining popularity is Bikram yoga. Bikram yoga is a type of yoga that is performed in a hot room. The heat is said to help loosen muscles and allows for a deeper stretch. So, can Bikram yoga cure anxiety? There is no definitive answer, but there is some evidence that it can help. A small study found that Bikram yoga may help to decrease anxiety levels. And, while more research is needed, there is no harm in trying it out to see if it works for you.

What to Wear to Bikram Yoga?

Bikram yoga is a form of hot yoga in which the room is heated, typically to a temperature of 105 degrees Fahrenheit, to encourage sweating. Clothing is an important consideration when preparing for a Bikram class, as uncomfortable or bulky clothing can distract you from focusing on your breathing, alignment, and posture.

According to Bikram Yoga, you should aim to dress as lightly as possible. Bikram Yoga recommends that men wear shorts or a bathing suit and women wear an exercise top with a pair of shorts or a swimsuit. A sports bra with a pair of stretchy shorts works well. A close-fitting tank top will also work if you don't want to expose your belly. The material should be thin and breathable. Many exercise-specific clothes are made with synthetic, sweat-wicking material that may be more comfortable.

How Many Calories Does Bikram Yoga Burn?

Bikram yoga is performed in a room heated to 105°F at 40 percent humidity. It typically consists of a 90-minute session featuring 26 postures and two breathing exercises. Many of the postures require strength, flexibility, and balance. A 2014 study from Colorado State University found that, on average, men burned 460 calories and women burned 330 calories per Bikram session.

Is it Ok to Do Bikram Yoga Everyday?

The ideal frequency for practicing Bikram yoga depends on your goals, but three times a week is enough to help with improving overall fitness and health. The postures are designed to be therapeutic, strength- and flexibility-building, and improve cardiovascular health. Bikram is good for all fitness levels and can be added to your routine in rotation with other forms of yoga.

However, if you're looking to lose weight and shed fat, note that doing Bikram yoga will make you sweat, but it won't necessarily help you burn fat. In order to truly lose weight, you need to burn more calories than you consume, according to the Mayo Clinic. When you restrict your daily calorie intake and burn those calories through Bikram yoga, you'll start to shed more fat.

If you don't have time in your jam-packed workout schedule to devote three days a week to Bikram yoga, don't discount the practice altogether. Three times a week is a wonderful start, but there's tremendous value to even once a week.

What are the Negative Effects of Bikram Yoga?

Although practicing hot yoga is safe for most people, it can cause some people to overstretch, and suffer from dehydration. In extreme cases, it can lead to heat exhaustion and heat stroke. To practice hot yoga safely, drink plenty of water, ease yourself into classes, and leave the room if the heat becomes too much.

Is Bikram Yoga Good for Heart?

Previous research has linked Bikram yoga to improvements in the elasticity of blood vessels, which can help lower blood pressure and reduce the potential for arteries to harden and cause heart attacks. For the current study, researchers randomly assigned 52 middle-aged adults who were sedentary but otherwise healthy to remain inactive or to do three Bikram yoga classes a week for three months, either in a hot studio or a normal, 73-degree (23-degree C) room. By the end of the experiment, people in both yoga groups experienced similar improvements in blood vessel flexibility. But there were no meaningful changes for people who remained sedentary.

History of Bikram Yoga

Bikram Yoga is a system of hot yoga, a type of yoga as exercise, devised by Bikram Choudhury and based on the teachings of B. C. Ghosh, which became popular in the early 1970s. Bikram Choudhury was born in Calcutta in 1944. He began studying yoga in 1969. He arrived in America in 1971 and soon began to teach yoga in health resorts in California. 

In 1974, two pupils, Shirley MacLaine, and Anne Marie Bennstrom, helped him to open his own school at 9441 Wilshire Boulevard in Los Angeles. He attracted celebrity pupils including the Hollywood dancer Marge Champion and the actor's Keir Dullea, Martin Sheen, Susan Sarandon, and Raquel Welch. Yoga classes were initially free, with a donation box. Maclaine told Choudhury he could not run an American yoga school like one in India, and he began to charge $5 for classes; attendance started to grow at once. Choudhury later devised the 26-posture sequence of Bikram Yoga, based on the teachings of B. C. Ghosh.

The 26 Bikram Yoga Poses

Before you turn a corner of your house into an at-home Bikram studio or bee-line to your local Bikram studio, you probably want a rundown on what exactly the 26 Bikram yoga postures entail. Here's a complete list and a description of the poses.

1. Pranayama

You'll start class by breathing deeply from a standing position.

2. Half-Moon Pose (Ardha-Chandrasana)

This standing side stretch helps warm up your spine, core, and shoulder muscles.

3. Chair Pose (Utkatasana)

Also known as the "Awkward" pose, you'll engage your core and lower-body muscles (especially your glutes) to shift into a half- or quarter-squat.

4. Eagle Pose (Garudasana)

You'll intertwine your arms and entangle your legs into a move that challenges your core and opens up all your major joints.

5. Standing Head-to-Knee Pose (Dandayamana-Janushirasana)

While balancing on one foot, you'll straighten the other leg and attempt to bring your head to your knee, testing your balance and stretching your lower back and hamstrings.

6. Standing Bow Pose (Dandayamana-Dhanurasana)

In Bikram's iteration of the Dancer's pose, you'll use coordination and core strength to hold one leg out behind you while reaching your arm out in front.

7. Warrior III (Tuladandasana)

You'll balance on one leg while lengthening your other leg out behind you and reaching your arms forward or behind you.

8. Standing Separate Leg Stretch (Dandayamana-Bibhaktapada-Paschimottanasana)

This wide-leg forward fold will release tension in your lower back and upper legs.

9. Triangle Pose (Trikonasana)

Using core strength, you'll twist your upper body open from a leg-strengthening lunge position.

10. Standing Separate Leg Head-to-Knee Pose (Dandayamana-Bibhaktapada-Janushirasana)

You'll begin in a staggered stance before bending at your hips to bring your head to your front knee, which strengthens and lengthens the muscles surrounding the spine.

11. Tree Pose (Vrikshasana)

In this hip-opening, core-strengthening pose, you'll stand on one leg and bring your other foot to the inner thigh of that leg.

12. Big Toe Pose (Padangusthasana)

This is basically another version of the Tree pose, but your dominant leg is bent and the heel is lifted in the air. This stretches and strengthens your hips and feet.

13. Corpse Pose (Savasana)

You'll rest on your back and close your eyes to help your body return to a state of balance.

14. Wind-Relieving Pose (Pavanamuktasana)

While lying on your back, hug your knees in toward your chest to stretch your hips and back.

15. Hand Under Foot Pose (Padahastasana)

This straight-leg forward fold helps brings elasticity to the spine and mobility to the hamstrings.

16. Cobra Pose (Bhujangasana)

You'll flip onto your belly and use your core, back, and leg muscles to peel your chest off the ground.

17. Locust Pose (Salabhasana)

Keeping your stomach flat on the ground, you'll lock your legs straight together while using your glutes and hamstrings to lift them up toward the ceiling.

18. Full Locust Pose (Poorna-Salabhasana)

Building from the Locust pose, you'll engage your shoulders and core to shoot your arms straight out behind you while peeling your chest off the ground.

19. Bow Pose (Dhanurasana)

Building off of the above pose, you'll reach your hands back to grab your feet.

20. Fixed Firm Pose (Supta-Vajrasana)

From a kneeling position, you'll stretch your quads by tilting back. This is also known as the Reclining Hero pose.

21. Half Tortoise Pose (Ardha-Kurmasana)

You'll sit back on your feet while stretching your hands out ahead to softly open your hips and shoulders as your body resets.

22. Camel Pose (Ustrasana)

This full-body stretch involves doing a backbend while maintaining a tall kneeling stance.

23. Rabbit Pose (Sasankasana)

From a tall kneeling stance, you'll break at the hips to bring your upper body close to your thighs while reaching back toward your toes with straight arms. You'll feel this stretch head to toe.

24. Head-to-Knee Pose (Janushirasana-Paschimottanasana)

This pose entails taking a straddle and bringing your head to one knee. You'll feel this in your hips, hamstrings, feet, shoulders, and back.

25. Spine Twisting Pose (Ardha-Matsyendrasana)

You'll stretch your back muscles by twisting side to side using your knee as leverage.

26. Skull Shining Breath (Kapalbhati-Pranayama)

Also called the Blowing pose, this is the basic kneeling posture you'll close out class with.

The Pros and Cons of Bikram Yoga

We all understand the benefits of yoga – balance, flexibility, and strength – but is traditional yoga pushing us enough, or should we turn up the intensity and give Bikram a go? The 90-minute classes practiced inside rooms heated to 104 degrees, with 40% humidity, consisting of a series of 26 postures. Sound tough? Well, you're spot on; Bikram yoga is a hot topic, with legions of devotees swearing by it and just as many critics claiming that it's way too dangerous. So, let's look at the pros and cons of this sweaty sport.

The Pros

1. Prevent Injury

Bikram works each and every muscle and joint in your body and, as a result, help you avoid injury during training season. Regular Bikram lovers believe that heat opens up the joints, so you have access to more muscle fibers than with regular yoga.

2. Prepare To Shed The Pounds

Since hot yoga increases your heart rate, your body has to work overtime to regulate it, burning loads of calories in the process. In fact, an average Bikram class can burn anywhere from 600 to 900 calories! Plus, the heat revs up your metabolism.

3. Detox Your Skin

As we're sure you've gathered – this is sweaty stuff. But despite the grossness of spending 90 minutes in a shower of your own making, all of this perspiring adds up to one major benefit. As you sweat, your body gets rid of all the impurities and toxins in your skin, leaving it glowing and gorgeous.

4. Relieve Tension

Exercise, deep breathing, and meditation are all celebrated for anxiety-reducing powers; lucky for you, Bikram yoga combines all three. Regular attendees claim they feel less anxious and more relaxed.

5. Feel Rejuvenated

Like any workout, you feel full of energy afterward. With hot yoga particularly, you feel super fresh and renewed because of all the sweating and stretching.

6. Increase Flexibility

When muscles are cold, stretching is difficult and dangerous. But with the high temperatures and humidity of Bikram, your muscles will become incredibly loose. So, embrace the heat and get deeper into that stretch.

The Cons

1. It's Uncomfortable

We're not going to lie – this is going to be 90 minutes of sheer unpleasantness. After the first 30 minutes prepare to feel weak, tired, and dizzy!

2. Beware Of Dehydration

Because you sweat so much in Bikram, your body loses essential water, and you become prone to dehydration, making you feel dizzy and nauseous. If this happens, sip water and lie down, breathing in slowly and deeply. To avoid dehydration from the get-go, drink plenty of water and fluids, ideally with electrolytes, to balance out the water and salt lost through sweat. Some studios recommend drinking up to a gallon of water the day of class. If you get dehydrated easily or have a health condition, which is sparked by heat, check with your doctor before joining in.

3. It Ain't Pretty

We repeat: Bikram is NOT a lunchtime workout. You will sweat. A crazy amount. So, go either before your morning shower or after work.

4. Bikram May Bore

Unlike other forms of yoga, Bikram can get old, fast. Once you're a regular, you'll go through the same 26 poses each and every class. While there are things you can do to up the intensity – if you like constant change, Bikram may not be for you.

How to Prepare for Bikram Yoga

Because of the heat and humidity, getting ready for a Bikram yoga class requires slightly more thought than a traditional yoga class. Not much more though. And the good news is that the equipment list is still short.

One absolute essential is a high-quality yoga mat. This will benefit any yoga practice but is even more important with Bikram yoga because you are going to be sweating. You’ll want a mat with excellent grip to keep you from sliding around as the temperature ramps up, especially as your hands and feet are likely to get sweaty & the mat underneath them is, therefore, likely to get very slippery.

If you can, opt for a yoga mat made with natural rubber that is particularly grippy. Our mats, for instance, are designed to absorb moisture to keep your practice area dry the more you sweat. They also feature a layer of antibacterial cotton underneath the surface (so at the core of the mat) to keep the mat more hygienic for longer, and are just the right thickness to ensure you are comfy in all poses.  

Another thing you can bring to a Bikram yoga class is a towel, so you can dry off your hands, face, and yoga mat if needed. You’ll probably also want a change of clothes since you’ll be sweaty and wet by the end of the session.

Water is another essential, so you can replace all the fluids you’ll be losing during the Bikram yoga session. Hydrate well before your class starts and have a water bottle with you too. Just make sure you’ve gone to the toilet before you begin – you don’t want to be distracted by a full bladder.

When you are choosing what to wear for Bikram yoga, look out for breathable fabrics. Like any yoga outfit, it should be comfortable and allow you to move freely. You’ll probably want to wear as little as you reasonably can because you are going to be hot.

There are plenty of benefits to hot yoga classes, like Bikram, but the heat can be intense. If you are feeling under the weather, it is best to skip your class this week. Watch out for any injuries too. The heat makes you more flexible, but that can mean you overextend more easily. Also, it’s useful to note that Bikram yoga isn’t suitable if you are pregnant.

Lastly, as with everything, be careful to look after yourself properly. Endurance is part of the challenge of Bikram yoga, but there is no need to push yourself beyond your limits. If you are feeling dizzy, light-headed, or nauseous, stop straight away. Also, if you’re having doubts or are working with any sort of injury, make sure to speak to your teacher (or even your doctor!) first.

How to Start Bikram Yoga

Most of us won’t be able to start Bikram yoga at home since it requires the heat and humidity of a specially adapted studio. So, your first step is to find a class close to you. Since this is a popular form of yoga, you can find studios that offer it in most cities and larger towns.

Before your first class, you might want to look through the poses so that you know what to expect. The advantage of Bikram yoga is that you know exactly which poses you’ll be doing, so you can practice them at home if you want. That way, when the heat is added in, your muscles will already know how to hold the poses.

If it is your first time at a new studio, you might want to arrive a little early to let the teacher know of any restrictions or injuries you are working with. Yoga teachers always welcome new people. But it will help them to know your existing experience with yoga so that they can support you properly as you try Bikram yoga for the first time.

What to Expect in Your First Bikram Yoga Class

Each Bikram class begins with a standing paranayama (deep breathing) and then a sequence of standing asanas (poses) for 45 to 50 minutes. After the standing sequence, expect a two-minute Savasana (Corpse pose) before transitioning to a sequence of floor asanas for 30 to 40 minutes, according to the same October 2015 review in Evidence-Based Complementary Alternative Medicine.

Bikram yoga is accessible to yogis at all levels, including beginners. Prepare the morning before your class by drinking plenty of water. Then, when you get to class, see if you can identify the coolest part of the class and lay your mat there.

Once you start moving, go at your own pace. Try to avoid the temptation to compare yourself to anyone else in the class. Be sure to drink water throughout the class as well to stay hydrated.

It is suggested to try two or three Bikram classes before deciding whether the yoga practice is for you. The first class is going to be challenging, but by the second or third class, you'll begin to move past that experience into something greater.

How often you should take a Bikram yoga class depends on your goals and current fitness level. But as long as you're staying hydrated and are in good health, you can do it two or three times a week. The more and longer you do it, the more benefits you'll experience.

Safety Tips Involving Bikram Yoga

If you’re in good health, hot yoga is generally safe. But, as with most types of exercise, there are some safety precautions to keep in mind.

1. Dehydration is a major concern with hot yoga. Drinking water before, during, and after a hot yoga class is essential. A low-calorie sports drink may also help restore electrolytes lost during your hot yoga workout.

2. Some pre-existing health conditions may make you more prone to passing out in a hot room. This includes heart disease, diabetes, arterial abnormalities, anorexia nervosa, and a history of fainting.

3. If you have low blood pressure or low blood sugar, you may be prone to dizziness or lightheadedness with hot yoga. Check with your doctor to make sure hot yoga is safe for you.

4. Pregnant women should consult their doctor before trying hot yoga.

5. If you’ve had heat intolerance problems in the past, you may want to stick with yoga that’s done at a normal temperature.

6. Stop right away if you feel dizzy, lightheaded, or nauseous. Leave the room and rest in a cooler environment.

5 Reasons to Practice Bikram Method Yoga Early in the Morning

If you’re not an early morning person, or you have not yet tried to incorporate a consistent early morning yoga practice, give it a go. Perhaps try it out for a week, or a month, and see if you notice any of the benefits listed.

1. Early Morning Yoga Regulates Sleep Rhythms & Balances Hormones

An early morning practice commitment motivates you to set a regular bedtime and wake up at the same time each day. Regular bed/waking times help establish a strong circadian rhythm essential to deep, restorative sleep you can count on, night after night. Once practicing yoga in the morning becomes a habit, your body becomes accustomed to getting up at the same time each day and will begin to wake up naturally on time, without an alarm (a much more pleasant way to start the day). You will awake feeling more energized and alert, and the feeling of confusion upon awakening due to widely changing sleep times disappears. While practicing yoga, the attention to breathing, meditation, and asana stimulates the endocrine system, which is responsible for long-term body maintenance through glands and hormones, which helps keep your hormones balanced. Certain Bikram yoga poses stimulate the pineal gland that excretes the melatonin hormone, regulating sleep patterns as well.

2. Early Morning Yoga Helps to Build a Healthy, Consistent Routine

Studies have shown that 90% of those who exercise regularly, more than three times a week, our morning practitioners. Having an established morning routine encourages you to stick with it and the odds are in your favor for creating exercise and self-care habits that endure. Most of us live busy lives, our days are busy and time is valuable. It’s understandably tough to fit in a yoga class during your busy day and by evening distractions arise that prevent you from practicing, or you’re just feeling too tired. Practicing first thing in the morning can be such a relief — just imagine having your yoga practice and your exercise completely done before 8 am! The feeling of self-empowerment that comes from being disciplined in your routine brings increased mental strength into other areas of your life as well. Health, well-being, longevity, strength, stamina, and productivity are all increased.

3. Early Morning Yoga Creates a More Peaceful, Calm & Grounded Day

An early morning practice can help set the tone for your entire day ahead. The importance of being calm and grounded before heading out into the chaos of daily life should not be underestimated. That traffic jam, rude person, negative co-worker – that’s not a problem for you as you remember to connect with your breath, to control your breathing.

4. Early Morning Yoga Increases Metabolism,  Allows You to Eat More That Day

This yoga helps to speed up your metabolic rate, which means that you can eat more and burn calories quicker. Practicing yoga first thing in the morning, improve your digestion and help more nutrients move through your body. Once the body has a sufficient amount of nutrients moving through, it will begin to metabolize fats and carbs faster, which allows you to eat more.

5. Early Morning Yoga is a Great Caffeine Alternative

The specific type of breathing done during your early morning Bikram Method yoga practice stimulates your entire body and mind. All of that fresh oxygen helps wake up the brain and it can feel like a jolt of caffeine, yet unlike coffee or tea, the energy boost you feel from deep pranayama breathing lasts all day long! Early morning yoga helps you to feel more energized, yet grounded at the same time, thus helping you to accomplish more and be more productive during the day. Even on the days when I feel a little tired or have less energy upon waking up, that certainly always changes after my hour-long morning yoga practice. You start to feel alive, with clarity and purpose, and you go about your day with absolutely no caffeine required!

Sources:

Wikipedia

Livescience

SHAPE

Livestrong

Inkin

CHRON

The Yoga Nomads

FPA Magazine

Healthline

Insider

Reuters

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.