Muscles Worked in Bikram Yoga

An intensive, sweat-prone exercise, Bikram yoga -- created in the 1970s by founder Bikram Choudry, offers a full-body workout. In fact, in study done by Colorado State University, people who did just eight weeks of Bikram yoga showed increased physical strength and substantial improvement in muscle flexibility.

  1. The Basics

    • Bikram yoga is one of several types of yoga. During a 90-minute session of Bikram, students practice 26 postures, or asanas, in a studio heated to 105 degrees F with 60 percent humidity. Sound toasty? It is, but for good reason. Practicing yoga in a hot studio, according to Bikram's Yoga College of India, will help with joint mobility and circulation, enhance stretching and reduce the risk of injury.

    Back Muscles

    • Back muscles are the largest group of muscles worked during a session of Bikram yoga. As the major support system for the spine, working these back muscles is vitally important in maintaining good posture and preventing back pain. Of the 26 Bikram yoga postures, locust pose and cobra pose are just two of the asanas designed to target back muscles especially. Locust pose will strengthen the spine by working the erector spinae, the muscles on each side of the spine, while cobra pose focuses on the lumbar spine, strengthening it and relieving back pain.

    Abdominal Muscles

    • Bikram yoga includes postures that strengthen your core, and abdominal muscles are a part of this. The goal with yoga is not to get six-pack abs, but to have a solid central foundation to help with aligning the pelvis, keeping the torso erect, supporting the spine and even breathing. Bikram yoga works these muscles with several postures. Half moon pose strengthens every muscle in the core, but especially in the abdomen, while standing bow pose will expand the rib cage and tone the abdominal wall.

    Hips and Legs

    • Hip muscles, hamstrings and quads are closely related muscle groups that are also heavily used during Bikram yoga. Many postures rely on these muscle groups for support, and practicing these asanas will make these muscles stronger and more flexible, while also relieving pain and tightness. Postures that strengthen and relax these leg muscles, as well as hip flexors and rotators, include the toe stand, standing head to knee pose and tree pose.