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.
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
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.