Bikram Yoga

Bikram Yoga, also known as hot yoga, was developed and popularized in the early 1970’s by Bikram Choudhury, a 67-year-old yogi and undisputed All-India National Yoga Champion. His method utilizes 26 Hatha postures and two Pranayama breathing exercises, all of which are performed within a 90-minute yoga sequence.

More notable than the time constraint, however, is the high temperature in which Bikram Yoga is practiced: classes are ideally taught in rooms heated to 105°F, with around 40-60 percent humidity. The extreme heat is said to increase the body’s flexibility—an important measure to take considering this class works out every muscle, ligament, joint, tendon and organ in the body. 

History

Bikram Choudhury began practicing yoga at age four, winning four National India Yoga Championships by the time he was 16 years old. It is no surprise then that along with developing his own yoga practice, he is also the founder of the Yoga College of India, as well as a celebrated author on the subject. In 2007, the yogi published his most popular book, Bikram Yoga, which delineates each posture in his sequence along with its potential health benefits.

While there were only four Bikram studios in 1994, there are an estimated 1,600 around today, and this isn’t the only proof of the discipline’s heightened popularity. Along with numerous celebrities, Bikram’s clients include US Presidents Reagan, Nixon and Clinton, as well as Britain’s Prince Harry.

Health Benefits

While some are drawn to Bikram Yoga in admiration of the yogi’s lifelong dedication to his craft, the extreme popularity of this particular discipline is likely due to the health benefits arising from it. Similar to the other yoga disciplines, these benefits include improved flexibility, strength, posture and weight loss. However, Bikram Yoga has even more potential for such outcomes because of the high temperature in which it is practiced. Heat causes muscle relaxation and increased circulation, consequently aiding in one’s ability to stretch and balance.

Moreover, the substantial amount of sweating that occurs in Bikram classes functions as a sort of detox, cleansing the body of its toxins. According to Dr. Leanna Standish, N.D., Ph.D., Bikram yoga may be used as part of the treatment plan for patients with Hepatitis C, as well as the aftercare plan for chemotherapy patients, for that very reason. While it may not cure any of these diseases, it certainly makes an impact on the mental and physical health of those who practice it. However, it is not advised for everyone. Pregnant women, as well as people with certain health complications, such as a past history of heat strokes, should not partake in this type of yoga.

YIP’s Tips

Although the sweating tied to Bikram Yoga can be very beneficial, it’s important to keep a few things in mind:

• Wear appropriate clothing—Avoid loose clothes because they retain more heat!
• Bring your own yoga mat and towel—Make sure your mat isn’t a bacteria breeding ground by cleaning it yourself!
• Drink water before and after class—Your body detoxes as you sweat so replenish it with fresh water!

Bikram Yoga Sequence: 26 Postures

	Sanskrit	English
1	Pranayama	Standing Deep Breathing
2	Ardha-Chandrasana	Half Moon Pose
3	Utkatasana	Awkward Pose
4	Garurasana	Eagle Pose
5	Dandayamana-Janushirasana	Standing Head to Knee
6	Dandayamana-Dhanurasana	Standing Bow Pose
7	Tuladandasana	Balancing Stick
8	Dandayamana-Bibhaktapada-Paschimotthanasana	Standing Separate Leg Stretching Pose
9	Trikanasana	Triangle Pose
10	Dandayamana-Bibhaktapada-Janushirasana	Standing Separate Leg to Knee Pose
11	Tadasana	Tree Pose
12	Padangustasana	Toe Stand
13	Savasana	Dead Body Pose
14	Pavanamuktasana	Wind-Removing Pose
15	Pada-Hasthasana	Sit Up
16	Bhujangasana	Cobra Pose
17	Salabhasana	Locust Pose
18	Poorna-Salabhasana	Full Locust Pose
19	Dhanurasana	Bow Pose
20	Supta-Vajrasana	Fixed Firm Pose
21	Ardha-Kurmasana	Half Tortoise Pose
22	Ustrasana	Camel Pose
23	Sasangasana	Rabbit Pose
24	Janushirasana and Paschimotthanasana	Head to Knee and Stretching Pose
25	Ardha-Matsyendrasana	Spine-Twisting Pose
26	Kapalbhati in Vajrasana	Blowing in Firm Pose