Quick Answer
Bikram yoga is a specific sequence of 26 postures practised in a room heated to 40°C with 40% humidity, always in the same order. Hot yoga is a broader term for any yoga practised in a heated room — it may follow any sequence or style. All Bikram yoga is hot yoga, but not all hot yoga is Bikram.
The distinction matters because it affects what to expect in a class. Bikram studios follow a rigid, fixed sequence with specific dialogue delivered by the teacher. A class labelled simply "hot yoga" might be a flowing vinyasa, a power yoga session, or something else entirely — simply delivered at elevated temperature.
The Bikram Sequence
Bikram Choudhury developed his 26-pose sequence in the 1970s, basing it on traditional hatha postures arranged to systematically work every system of the body. The 90-minute class follows an identical structure every time. The teacher delivers scripted dialogue rather than demonstrating poses themselves. The predictability is intentional — practitioners are meant to deepen within the same framework over years, rather than being stimulated by novelty.
Why the Heat Matters
Proponents argue that heat allows deeper stretching, raises the heart rate for cardiovascular benefit, and creates a meditative challenge through discomfort. Studies suggest that heated yoga can improve flexibility and cardiovascular markers in regular practitioners. What is well-established: exercising in heat increases the cardiovascular demand of any activity, making hot yoga more taxing than the equivalent sequence at room temperature.
Key Differences from Modern Hot Yoga
Modern hot yoga studios often heat rooms to 30–38°C rather than 40°C, and humidity is not always controlled. Sequences vary by class and teacher, making for a more varied but less rigorous experience than Bikram's fixed method.
Is It Safe?
For healthy, well-hydrated adults, both styles are generally safe. The main risks are dehydration and heat exhaustion. Drink significant water before class and leave the room if you feel nauseous or dizzy. People with cardiovascular conditions, low blood pressure, or who are pregnant should seek medical advice first.
Frequently Asked Questions
Is Bikram yoga still practised after the allegations against Choudhury?
Yes. Many studios rebranded to "26 and 2 yoga" or "original hot yoga" to distance themselves from the founder. The sequence continues to be taught widely.
How much should I drink before a hot yoga class?
Aim for at least 500ml of water in the two hours before class. Avoid large meals for two hours beforehand.
Can beginners do hot yoga?
Yes, with preparation. Tell the teacher it is your first class and sit or lie down if you feel unwell. Lightheadedness in the first few sessions is common as the body adapts.
Does hot yoga detoxify the body?
Sweat releases a small amount of metabolic waste, but the liver and kidneys perform the vast majority of detoxification. The "detox" claim is significantly overstated.
What should I bring to a hot yoga class?
A non-slip mat, a full-sized towel, a second towel for sweat, at least 750ml of water, and minimal clothing. Most studios hire towels and mats if needed.
