Hot yoga, a style popularized by creator Bikram Choudhury, is known for its super-heated environment and sweaty, flexible participants. But that doesn't mean it has to be hard; yoga is designed to be practiced at many different skill levels, and you can always rest in child's pose if a class becomes overwhelming. However, not all kinds of yoga are for everyone, so you may want to check out a different variety if Bikram's not your thing.
Pose Difficulty
A traditional Bikram class always follows the same sequence of 26 poses, usually repeated twice; the first set is held for a longer period of time than the second set. Most of the poses are fairly basic, and the more difficult ones have modifications; for example, in tree pose, you can place your foot on your opposite ankle instead of bringing it all the way up to your thigh. If you're new to yoga, you may have trouble holding some of the balance poses. As with most things, this becomes easier the more you practice.
Heat Difficulty
The element of a Bikram class that makes it difficult for many people is not the poses themselves, but the environment. A typical hot yoga class takes place in a room heated to around 100 degrees Fahrenheit. The heat makes it feel like you're working harder, and the sweat on your skin may cause you to slip out of some poses. Physical activity in this kind of environment can cause heat exhaustion, which in turn may lead to heat stroke and internal organ damage. If you're prone to heat exhaustion, you may want to avoid Bikram.
Poses Without Heat
You can practice a Bikram sequence in a less-sweaty environment if you like the poses but can't take the heat. All you need to practice yoga on your own is a mat and a sturdy surface; you'll also need to reference a Bikram book or the list of poses on the Bikram Yoga College website to learn the sequence. Although the room does not need to be heated to Bikram levels, it should be warm enough that you don't risk injury to cold muscles; consider moving more slowly than you would in a Bikram class to avoid muscle strains.
Alternatives
If you decide Bikram isn't for you, there are plenty of other yoga styles to try. Most styles practiced in the United States fall under the general category of hatha yoga, or pose-based practices. From there, you can try vinyasa, ashtanga, kundalini and many other varieties. If you find Bikram and other fast-paced yoga styles too difficult, try classes labeled as "gentle yoga" or "restorative," or ask the studio owner for recommendations. Difficulty tends to vary between studios and instructors, so experimentation may be required to find the perfect class for you.
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