Hot yoga and Bikram yoga are two popular forms of yoga practiced in heated environments, often attracting practitioners who want to deepen flexibility, detoxify through sweating, and challenge their endurance. Although they share similarities, they also have distinct differences that can influence which style suits your fitness goals and preferences. This article breaks down the key differences between Bikram yoga and hot yoga to help you choose the best practice for you.
What Is Bikram Yoga?
Bikram yoga is a highly structured form of hot yoga created by Bikram Choudhury in the 1970s. It consists of a fixed sequence of 26 postures and two breathing exercises practiced in a room heated to approximately 105°F (40.6°C) with 40% humidity. Each class lasts 90 minutes and follows the same order worldwide. The consistency aims to build strength, balance, flexibility, and mental focus through a rigorous, predictable routine.
What Is Hot Yoga?
Hot yoga is a broader category that refers to any yoga class practiced in a heated room, usually ranging between 85°F to 105°F (29°C to 40°C). Unlike Bikram yoga, hot yoga classes vary widely in style, duration, sequences, and instructors. Hot yoga can incorporate Vinyasa flows, Power yoga, or other creative sequences, offering more diversity and flexibility in practice.
Key Differences Between Bikram Yoga and Hot Yoga
1. Sequence and Structure
- Bikram Yoga: Follows a strict, unchanging sequence of 26 poses and two breathing exercises every time. This consistency allows students to track progress precisely.
- Hot Yoga: The sequence changes based on the instructor or style. Classes can range from gentle flows to intense power yoga sessions.
2. Temperature and Humidity
- Bikram Yoga: The temperature is always set at about 105°F with 40% humidity.
- Hot Yoga: Temperature and humidity levels vary by studio and class, often between 85°F and 105°F, with humidity not strictly controlled.
3. Class Length
- Bikram Yoga: Standardized 90-minute classes.
- Hot Yoga: Class lengths can vary, typically ranging from 60 to 90 minutes or more.
4. Style and Intensity
- Bikram Yoga: Focuses on precise postures held for specific durations to build strength and flexibility with a strong emphasis on alignment.
- Hot Yoga: Can be more dynamic and varied, including flowing sequences, strength-building moves, or restorative postures.
5. Philosophy and Certification
- Bikram Yoga: Instructors must be certified through Bikram’s official training, maintaining uniformity worldwide.
- Hot Yoga: Teachers come from diverse yoga backgrounds with varying certifications, allowing more teaching styles and adaptations.
Benefits of Bikram Yoga
- Predictable and consistent practice helps track improvement.
- Intense heat and humidity promote deep detoxification through sweat.
- Strong focus on alignment and form reduces injury risk.
- Builds endurance, strength, and flexibility steadily.
Benefits of Hot Yoga
- Variety of classes caters to different fitness levels and goals.
- Often more creative and adaptable to individual needs.
- Can include a mix of strength, cardio, and restorative elements.
- Typically more accessible to beginners who want a gentler heat experience.
Which One Should You Choose?
- Choose Bikram Yoga if: You prefer a disciplined, consistent routine with a high-heat environment and want to follow a time-tested sequence worldwide.
- Choose Hot Yoga if: You enjoy variety, different yoga styles, and want more flexibility in your practice intensity and class options.
Final Thoughts
Both Bikram yoga and hot yoga offer fantastic opportunities to improve fitness, flexibility, and mental focus in a heated environment. Your choice depends on your personal preferences, fitness goals, and tolerance for heat and structure. Whether you opt for the traditional, regimented Bikram sequence or the versatile, evolving styles of hot yoga, both practices provide transformative benefits that can elevate your overall well-being.