Bikram yoga is a type of hot yoga that is only taught in approved studios. You'll find optimal Bikram yoga conditions at these studios, which are characterized by a temperature of 105 degrees Fahrenheit or hotter and a minimum humidity level of 40 percent. To perform real Bikram yoga, you need to do a set sequence of 26 poses created by founder Bikram Choudhury. Although it is not ideal to practice Bikram yoga at home, Bikram's Yoga College of India explains that it is possible with a few steps.
Temperature and Humidity Level
Heat your practice area to a minimum of 100 degrees Fahrenheit, ideally through the use of space heaters. To create the best mix of heat and humidity at home, use the bathroom if it is large enough for a practice area. Heat the bathroom with a space heater and turn the shower on with hot water, allowing the water to fill the tub.
Wear warm-up clothing during your yoga practice if you are unable to practice in a heated area.
Perform slow, gentle movements if you must practice in a cooler room. Also, breathe deeper than you would if you were in a heated room.
Series of Poses
Follow Bikram Choudhury's book "Bikram's Beginning Yoga Class" to learn the series of 26 poses involved in Bikram yoga.
Read through the entire book first to get an idea of the complete series.
Learn one pose from the book at a time, beginning with the first one. Master one first and then move on to the next until you have learned every pose.
Perform the poses along with "Bikram's Beginning Yoga Class" CD for the best at-home practice.
Avoid eating for about two to three hours before you begin your Bikram yoga session.
Wear clothing that allows you freedom of movement during your session. "Yoga Journal" recommends that you keep some bare skin to facilitate sweating and avoid overheating. Many men wear no shirt and women wear just a sports bra on top during Bikram yoga classes.
Drink plenty of water to stay hydrated. In a "Yoga Journal" article, Leslie Funk suggests drinking 16 ounces or more of water about two hours before performing Bikram yoga. Consistently drink water during the session and then have another 20 to 40 ounces of water after the session. This recommendation is for every hour that you practice.
Create a special area for your yoga sessions in your home. If you can, add a mirror so you can see if you are performing the poses correctly.