Bikram Yoga: A Beginner’s Guide

Millions of people practice yoga worldwide, but Bikram Yoga stands out for its intense, structured practice in a heated environment. This challenging style combines a fixed sequence of poses, precise breathing techniques, and a sauna-like room to provide both physical and mental benefits.

Understanding This Hot Yoga Practice

Bikram Yoga requires strict conditions for every class:

• Room heated to 105° F with 40% humidity

• 26 poses performed in the same sequence

• Two breathing exercises

• 90-minute sessions conducted in silence

Studios must meet strict standards, including carpeted floors, mirrors along one wall, and bright lighting. Official instructors traditionally trained under the Bikram system, though many independent studios continue to follow the method.

Learn more about the differences between hot yoga styles in our guide to hot yoga.

A Look at the History

Bikram Choudhury founded Bikram Yoga after studying under Bishnu Ghosh in India. He introduced his method to the United States in 1974 and opened The Bikram Yoga College of India in Los Angeles. The style quickly grew, inspiring hundreds of studios worldwide and attracting yoga enthusiasts, including celebrities.

For more on the history of yoga in the U.S., see Yoga Alliance.

What Makes It Unique

The signature feature of Bikram Yoga is the heated environment, creating intense sweating and muscle flexibility. Other key elements include:

• Consistent pose sequence in every class

• Silence: no talking, music, or ambient noise

• Light, moisture-wicking clothing and proper hydration

• Wet and slippery mats due to perspiration

Unlike modern yoga classes with varied sequences, Bikram Yoga emphasizes consistency, structure, and discipline.

Benefits of Bikram Yoga

Practitioners of Bikram Yoga report multiple benefits:

• Improved flexibility from heated muscles

• High calorie burn (up to 460 for men, 330 for women per session)

• Cardiovascular improvement

• Enhanced skin health through sweating and increased circulation

• Mental clarity and post-class invigoration

These benefits make it a favorite for those seeking both physical and mental growth.

Final Thoughts

Bikram Yoga remains the original hot yoga style, influencing many modern practices. Its structured format, heated environment, and repeatable pose sequence create a unique experience for committed practitioners. Whether you’re new to hot yoga or a seasoned yogi, Bikram Yoga provides an intense, transformative practice.

Explore other yoga styles at My Vinyasa Practice.