If you're curious about yoga styles, you'll quickly stumble upon Bikram yoga—the style that will have you working up a sweat while simultaneously testing your flexibility. At Yogi Essentials, we believe there's a different type of yoga for everyone, and Bikram definitely belongs among the more challenging physical yoga styles. But what makes this style so special, and why do people choose to contort themselves into various poses in a hot room?
What is Bikram yoga?
Bikram yoga is perhaps one of the most well-known forms of physical yoga outside of classical hatha or vinyasa. What makes Bikram so unique is the fixed sequence of 26 postures and two breathing exercises, performed in a remarkably warm room of around 40 degrees Celsius and a humidity of at least 40 percent. It's not yoga for on the go, but a deep dive: 90 minutes of silence, without music or distractions.
Indian yoga teacher Bikram Choudhury developed this style in the 1970s. His idea: if your body is warm, your muscles and joints can stretch more deeply, and sweating supposedly cleanses ("detoxifies") the body, although there's little scientific evidence for this. What is certain: you're guaranteed to warm up, and you'll train not only your muscles but also your mental strength.
Did you know: Bikram yoga is practiced worldwide, but in India itself you'll rarely find a studio that officially calls its classes that or that follows exactly the same format as in the West.
The structure of a Bikram yoga class
Bikram yoga is characterized by its structured approach: every class is the same, everywhere in the world. The teacher provides instructions, sometimes strict, but always according to a fixed script. The poses are designed to train your entire body—from spine to little toes—in a series of alternating standing and lying positions. This way, you'll work on, among other things:
- Strength and muscular endurance
- Flexibility
- Focus and concentration
Unlike more "flowing" yoga styles, Bikram is all about holding, holding, and returning to your breath. The heat adds an extra challenge, as even simple poses can feel like a chore when you're sweating buckets.
Want to see what a real Bikram Yoga class is like? Watch this video from Gary Olsen Yoga.
Why do people choose Bikram yoga?
Participants often mention the energetic and "purified" feeling afterward, like having a mini sauna for body and mind. Your muscles warm up quickly, which helps you delve deeper into the poses. The structure also appeals to many: you know exactly what you're getting, no matter where you take the class.
Because of the intensity and heat, it's a form of physical yoga that some people consider "next level." It can take some getting used to for beginners, but with a healthy dose of perseverance, you'll often quickly adjust to the temperature. Remember to wear light, breathable clothing and always have plenty of water on hand, though you'll usually only drink afterward.
Difference with other yoga styles
When you look at different types of yoga, it's striking how structured Bikram is. Some forms, like yin yoga, are much gentler and slower: you lie in passive poses for minutes at a time. Hatha yoga emphasizes the balance between exertion and relaxation. Power yoga, or hot flow yoga, may be somewhat reminiscent of Bikram in terms of intensity, but lacks the strictly defined structure of precisely 26 poses. In "hot yoga," the room is often heated, but the poses chosen can vary from class to class.
Bikram is considered a vigorous workout, while other styles offer more flexibility for adapting to your specific needs. Even if you're looking for something gentler, there are yoga styles that emphasize relaxation and meditation. You can find more information about different yoga styles and their benefits on our website.
What does Bikram yoga do to your body?
The combination of heat and exertion makes Bikram yoga a rather physical experience. During a session, you can lose a significant amount of fluid (up to a liter), your heart rate increases, and you engage almost all major muscle groups. It's said to help improve your mobility, coordination, and (in some cases) cardiovascular fitness.
There's still relatively little scientific evidence to support claims like "detoxifying effects" (the body primarily cleanses itself through the liver and kidneys, not through sweat). However, some studies show that yoga can be beneficial for your blood pressure, stress reduction, and overall mobility, although the effects vary from person to person.
Tips if you want to start with Bikram yoga
Want to try this physical yoga style? Here are a few practical tips from my own experience:
- Drink extra water during the day, not just before your class
- Choose lighter, quick-drying clothing (and bring an extra set)
- Use a towel on your yoga mat to prevent slipping
- Eat lightly (or not at all) up to two hours before your class
- Listen to your boundaries; no one will be judged if you sit down or take a break
Want to discover more about yourself or yoga in general? You don't have to jump right in at the deep end. Try different styles, find what works for you, and above all, give your body time to adjust to the new stimuli.
Yogi Essentials and Bikram Yoga
Our yoga studio locator makes it easy to find the best yoga studios. Enter your city or address in the search box and you'll quickly find the yoga studio nearest you.
Discover our collection of yoga mats , specially designed for Bikram Yoga. Non-slip and resistant to wet conditions!
Symbolism and experience
People often experience Bikram yoga as a mental test: you learn to manage discomfort, heat, and push boundaries in a healthy way. This intensity ensures that you leave not only physically but also mentally stronger. In ancient yoga traditions, fire (in Sanskrit, "agni") symbolizes transformation and purification. While there's no mandatory "spiritual" element to Bikram yoga, many participants recognize this power of fire in their own practice.
Whether you have been practicing different types of yoga for years, or are just getting acquainted with the physical yoga that Bikram has to offer: try, feel and discover which form your body (and mind) needs.
Frequently Asked Questions
Is Bikram yoga suitable for beginners?
Bikram yoga is physically challenging, but beginners are welcome. Always let your instructor know you're new and listen carefully to your own body.
What is the difference between Bikram yoga and hot yoga?
Bikram yoga has a fixed sequence of 26 poses in a challenging, warm room. Hot yoga also has a heated room, but the order and style of the poses vary from class to class.
Is the claim that Bikram yoga "detoxifies" your body true?
There's no scientific evidence that sweating during yoga removes toxins from your body. Your liver and kidneys handle detoxification. However, you can feel wonderfully clean and energized after a class.