Bikram / Hot Yoga
Bikram Yoga (or Hot Yoga) is a practice of 26 postures and 2 breathing exercises performed in a room heated to 40°C with 40% humidity. Heat promotes flexibility, detoxification through sweating, and intense cardiovascular work.
Overview
Bikram Yoga, created by Bikram Choudhury in the 1970s, consists of 26 Hatha Yoga postures and 2 breathing exercises in a room heated to 40°C (105°F) with 40% humidity, for exactly 90 minutes. Heat increases flexibility, cardiovascular load (comparable to jogging), and promotes detoxification through sweating (1-1.5 liters per session). Many studios now practice "Hot Yoga" without official Bikram affiliation.
Core Principles
- Controlled heat: 40°C, 40% humidity for deeper stretching
- Fixed 26-posture sequence: each posture prepares the next
- Dialogue teaching: verbal instruction only, no demonstration
- Extreme mental focus: forced moving meditation
- Hydration: minimum 2 liters before class
Main Indications
- Weight loss (500-700 calories/session)
- Flexibility improvement
- Chronic joint pain
- Cardiovascular conditioning
- Stress management through intense effort
Session Structure
90 minutes: standing pranayama, 13 standing postures, rest, 13 floor postures, Kapalbhati breathing, final Savasana.
Variations
Hot Vinyasa (35-38°C, fluid sequences), Hot Power Yoga, Moksha/Modo (eco-friendly), "26 and 2" (unaffiliated Bikram sequence), reduced-heat beginner options.
Contraindications
- Pregnancy (fetal hyperthermia risk)
- Cardiovascular problems
- Hypotension, vasovagal history
- Multiple sclerosis
- Epilepsy
- Renal insufficiency