Bikram yoga, also known as hot yoga, is practiced in a studio that is heated to around 105 degrees with high humidity. Developed by Bikram Choudhury, it consists of 26 poses taken from Hatha yoga and chosen for their purported ability to increase blood flow to every part of the body, including the internal organs. They are done in exactly the same order, twice, during every 90-minute class.
Standing poses
Like many yoga practices, the Bikram sequence of poses begins with standing deep breathing, or pranayama. Participants stand with feet together and hands clasped under the chin, breathing deeply. From there, the class moves on to half moon pose, hands to feet and awkward pose. The poses get progressively harder as the class continues.
Sitting poses
Midway through class, participants begin the sitting and lying poses, which include the popular cobra, bow and camel poses. During the course of this sequence, each muscle is stretched and strengthened. The high temperature causes your muscles to be particularly pliable. As in all types of yoga, the final pose is the dead body pose, or savasana, which consists of lying on your back and relaxing.
Benefits of Bikram Yoga Poses
According to Bikram Choudhury, the creator of Bikram yoga, his sequence of poses brings oxygenated blood to every part of the body, including the internal organs, which positively affects every bodily function. In addition, the hot workout conditions promote sweating, which flushes out toxins through the skin. The Bikram Yoga website features testimonials from students who claim to have been cured from everything from high blood pressure and diabetes to depression and cervical cancer by their practice of Bikram yoga. This anecdotal evidence is not backed up by scientific research.
Possible Dangers of Bikram Yoga
The combination of heat, humidity and strenuous exercise in a Bikram yoga class leads to a high risk of dehydration. You'll need to drink lots of extra water before, during and after a Bikram class. In addition, dizziness, nausea and even heatstroke are all possible in such extreme conditions. The high temperature means you'll be able to stretch deeper into each pose, and if you're not careful, overstretch and damage tendons and ligaments.
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