Science Behind Bikram Yoga

Bikram yoga is a trademarked series of specific poses done in a precisely-heated room. It was developed by Bikram Choudhury, with the idea that raising the body’s temperature makes it more flexible and able to receive the benefits of yoga. The Bikram name can only be used by certified teachers at affiliated studios. Sometimes Bikram is referred to as hot yoga, although “hot yoga” is also used to describe Hatha yoga done in a heated environment, but not necessarily to the specifications of Bikram.

  1. Features

    • Bikram poses like the Camel require focus.

      Bikram yoga is rigorous and demanding. A Bikram class consists of 26 Hatha yoga poses and two breathing exercises done over a period of 90 minutes. It must be practiced in a carpeted room that’s been heated to 105 F (40 C) with 40-percent humidity. Bikram refers to these official studios ominously as “Torture Chambers.” The poses require control, extended focus and concentration, and all the major muscle groups are worked. The scientific promise is that combined with the constant heat, the postures will exhaust your muscles, raise your heart rate and flush out impurities as you sweat.

    Benefits

    • Bikram improves strength and flexibility, like all yoga.

      “These 26 postures systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function,” claims the official Bikram yoga website. It also says that Hatha yoga flushes away all the toxins in all your body’s organs and that Bikram’s heat furthers the cleansing process. This is true, because the body detoxifies primarily through the liver, kidneys, colon and lymphatic system, and bending or twisting yoga poses stimulate their efficiency. Sweat releases slightly more toxins — whatever you absorb through the skin. And all yoga will improve your strength, flexibility, concentration and balance while reducing stress, anxiety, chronic pain and depression.

    Myths

    • Hot yoga makes you sweat but the benefits are uncertain.

      Some people believe that Bikram yoga increases metabolism due to the heated environment, but it’s a controversial and largely unstudied topic; the truth is, prolonged exposure to heat will raise your metabolism, but not very much. Science tells us that regardless of room temperature, your body strives to retain its core temperature and sweating cools you down. On the flip side, shivering in a cold room is how your body boosts metabolism, so cold yoga might be more effective. Then again, exercising your muscles and long-term yoga practice do boost metabolism — with or without heat. Flexibility and circulation are also not necessarily changed or improved due to the temperature of your surroundings.

    Dangers

    • Plenty of hydration is required.

      Bikram’s intensity can cause heat-related illnesses, according to the Mayo Clinic. “If you have heart disease, problems with dehydration or heat intolerance, or have had heat-related illness (such as heatstroke) in the past, it is probably best to skip hot yoga," says the clinic’s Edward R. Laskowski, M.D. "Pregnant women should also pass on this type of yoga.” Some people feel nauseous, dizzy or have a headache after practicing hot yoga, which are common side-effects of dehydration. Because of this, Bikram recommends you double the recommended water intake before and during class, up to 4 liters a day. Food is not recommended in the 1 to 3 hours before class, and caffeinated beverages should be cut down.