Hot yoga and Bikram yoga are two popular styles of practicing yoga in heated environments. While they share similarities, they also have distinct differences that make each unique. Understanding these key differences can help you decide which practice suits your fitness goals and preferences best. Here’s a detailed look at hot yoga versus Bikram yoga.
What Is Hot Yoga?
Hot yoga is a broad term for yoga classes practiced in a heated room, usually between 90°F to 105°F (32°C to 40°C). The heat is intended to warm muscles, increase flexibility, and intensify the workout. Hot yoga classes can vary widely in style, sequence, and intensity depending on the instructor and studio. This flexibility allows for a range of yoga styles like Vinyasa, Power Yoga, or Flow to be practiced in a heated environment.
What Is Bikram Yoga?
Bikram yoga is a specific style developed by Bikram Choudhury in the 1970s. It consists of a fixed sequence of 26 postures and two breathing exercises performed in a room heated to approximately 105°F (40.6°C) with 40% humidity. The class typically lasts 90 minutes and follows a strict format aimed at detoxification, improved flexibility, and strength.
Key Differences Between Hot Yoga and Bikram Yoga
1. Class Structure and Sequence
- Bikram Yoga: Follows a precise and unchanging sequence of 26 poses and 2 breathing exercises every class, allowing students to track progress and master the series.
- Hot Yoga: Offers a variety of class structures and sequences. Instructors may incorporate different styles such as Vinyasa or Power Yoga, making each session unique.
2. Room Temperature and Humidity
- Bikram Yoga: The room is heated to exactly 105°F (40.6°C) with around 40% humidity to simulate a tropical environment.
- Hot Yoga: Temperature varies by studio but generally ranges from 90°F to 105°F, and humidity levels may be lower or unregulated.
3. Class Length
- Bikram Yoga: Standardized 90-minute class.
- Hot Yoga: Class lengths vary widely, ranging from 45 minutes to 90 minutes or more depending on the style.
4. Variety and Flexibility
- Bikram Yoga: Very rigid in format, beneficial for those who appreciate consistency and want to focus on mastering one sequence.
- Hot Yoga: More flexible and varied, appealing to those who want to explore different yoga styles with the benefits of heat.
5. Philosophy and Approach
- Bikram Yoga: Rooted in the idea of detoxification and physical challenge with a strict approach.
- Hot Yoga: Can be more holistic and adaptable, sometimes integrating mindfulness, breathwork, or even meditation.
Which One Is Right for You?
- Choose Bikram Yoga if you prefer structure, consistency, and a time-tested sequence that challenges strength and flexibility in a hot environment.
- Choose Hot Yoga if you enjoy variety, different yoga styles, and want a customizable practice with the benefits of heat.
Conclusion
While both hot yoga and Bikram yoga offer the advantages of practicing yoga in a heated room—like improved flexibility, detoxification, and cardiovascular benefits—they cater to different preferences and needs. Understanding their key differences will help you select the best practice to support your wellness journey. Whether you prefer the strict routine of Bikram or the diverse experience of hot yoga, both paths lead to a healthier, stronger body and mind.