Hot yoga has surged in popularity over recent years as a dynamic and intense way to practice yoga. However, many people often confuse Bikram Yoga and hot yoga, assuming they are the same thing. While both involve practicing yoga in a heated environment, there are key differences in style, structure, and teaching that set them apart.
This article breaks down the differences between Bikram Yoga and hot yoga to help you choose the best fit for your practice.
1. What Is Bikram Yoga?
Bikram Yoga is a specific style developed by Bikram Choudhury in the 1970s. It features a fixed sequence of 26 postures and 2 breathing exercises, practiced in a room heated to approximately 105°F (40.6°C) with 40% humidity. The class always lasts 90 minutes, and the sequence never changes. This method aims to work every part of the body systematically, promoting detoxification and building strength and flexibility.
2. What Is Hot Yoga?
Hot yoga is a broader term that refers to any yoga practice done in a heated room. Unlike Bikram Yoga, hot yoga does not follow a fixed sequence or set of poses. It can include various styles such as Vinyasa, Power Yoga, or Hatha, adapted to the heat. The room temperature and humidity levels may vary depending on the studio or instructor. Class lengths and sequences are flexible, offering more variety for students.
3. Sequence and Structure
- Bikram Yoga: Strictly adheres to the same 26-pose sequence every time, which builds discipline and mastery over time.
- Hot Yoga: Offers a range of sequences, allowing for creativity and variation. This flexibility can make classes more exciting for those who dislike repetition.
4. Room Temperature and Environment
- Bikram Yoga: Maintains a precise temperature and humidity level to maximize safety and effectiveness.
- Hot Yoga: Temperature and humidity levels vary, sometimes hotter or cooler than Bikram rooms, depending on the instructor or style.
5. Class Duration
- Bikram Yoga: Typically 90 minutes long, reflecting the full sequence.
- Hot Yoga: Can range from 45 to 90 minutes, depending on the style and studio.
6. Teaching Style and Certification
- Bikram Yoga: Instructors follow a rigorous certification program specific to the Bikram method, teaching the sequence exactly as intended.
- Hot Yoga: Instructors may be certified in various yoga styles and can adapt classes based on their training and creativity.
7. Suitability for Beginners
- Bikram Yoga: The repetitive sequence can help beginners learn poses step-by-step, but the intensity and heat may be challenging.
- Hot Yoga: Offers more variety and may include beginner-friendly options, making it more accessible to different skill levels.
8. Benefits of Each Practice
- Bikram Yoga: Promotes discipline, full-body workout, detoxification, and mental focus through repetition.
- Hot Yoga: Provides flexibility in style and intensity, making it adaptable for different fitness goals and preferences.
Conclusion: Choosing Between Bikram Yoga and Hot Yoga
Both Bikram Yoga and hot yoga offer powerful benefits through heated practice, but your choice depends on your personal preferences and goals. If you appreciate routine, structure, and a traditional approach, Bikram Yoga is an excellent option. If you prefer variety, creative sequencing, and flexibility in practice, exploring different hot yoga classes might suit you better.
Understanding these differences will help you find a yoga practice that keeps you motivated, challenged, and aligned with your wellness journey.