Is Bikram yoga and Hot yoga the same?
Yes, Bikram Yoga and Hot Yoga most of the time is the same sequence or class. However, when it comes to hot yoga, there are many types to choose from. For example, a studio may promote a hot yoga class, but they may be referring to a vinyasa, or other class different from the Bikram 26 + 2 postures. In this article, we will explore the differences and similarities between Bikram yoga and Hot yoga.
What is Bikram Yoga?
The Bikram sequence is a series of postures that were put together by Bikram Choudhury. Thanks to evolation yoga, a Jury ruled in favor that the sequence put together by Bikram was not and cannot be copyrighted, because yoga belongs to humanity, and not one person. The Bikram sequence is a form of Hatha yoga that consists of a series of 26 postures and two breathing exercises in an elevated temperature room with mirrors. The practice is conducted in a room heated to 105°F with 40% humidity. The heat is intended to warm up the muscles and increase flexibility, allowing faster and wider elongation of the muscles. Each posture is held for a specific amount of time, and the sequence is designed to work every part of the body.
Benefits of Bikram Yoga:
Bikram yoga has been shown to have many benefits, including:
Improved flexibility: Bikram Yoga can help to increase flexibility by stretching and lengthening muscles. A 2016 study published in the International Journal of Yoga found that practicing Bikram Yoga for 8 weeks led to significant improvements in hamstring and lower back flexibility.
Enhanced cardiovascular health: The heat and intensity of Bikram Yoga can help to improve cardiovascular health. A 2013 study published in the Journal of Strength and Conditioning Research found that practicing Bikram Yoga led to improvements in cardiovascular fitness, including lower resting heart rate and improved VO2 max (a measure of how efficiently the body uses oxygen during exercise).
Stress reduction: Bikram Yoga can be an effective stress-reduction tool, as it combines physical movement with deep breathing and meditation. A 2018 study published in the International Journal of Yoga Therapy found that practicing Bikram Yoga led to significant reductions in stress and anxiety levels in participants.
Improved balance and stability: The balancing poses in Bikram Yoga can help to improve balance and stability. A 2016 study published in the Journal of Sports Science and Medicine found that practicing Bikram Yoga for 8 weeks led to significant improvements in balance and stability, particularly in older adults.
Improved muscle strength and endurance: Bikram Yoga can help to improve muscle strength and endurance by challenging the body in new ways. A 2013 study published in the Journal of Strength and Conditioning Research found that practicing Bikram Yoga led to improvements in lower body strength and endurance.
What is the controversy surrounding Bikram Choudhury?
Bikram Choudhury, the founder of Bikram Yoga, is a controversial figure in the yoga world. While he is credited with popularizing the practice of hot yoga and making it accessible to people around the world, he has also faced numerous allegations of sexual harassment and assault. In 2016, he was ordered to pay over $7 million in damages to a former employee who accused him of sexual harassment and wrongful termination. Choudhury has also faced accusations of copyright infringement and fraud related to his yoga teacher training programs. Despite the controversy surrounding Choudhury, people continue to practice Bikram Yoga and find value in the practice itself, separate from its founder. However, it is important to acknowledge and address the allegations against Choudhury and to ensure that yoga communities prioritize safety and respect for all practitioners.
What is the other Hot Yoga?
Hot yoga is also a general term used to describe any type of yoga (not just Bikram) practiced in a heated room. Unlike Bikram yoga, which has a specific sequence of postures, hot yoga can encompass a variety of styles, including Vinyasa, Power or any other Hatha Style. The temperature of the room can vary depending on the style of yoga being practiced, but it is usually between 90°F and 105°F.
Usually when a studio or program refers to Hot Yoga, it is referring to the same style as the Bikram Method. In our case we teach the same sequence of 26 postures + 2 breathing exercises with a different approach on the dialogue and variations of the asanas -to mention some.
Benefits of Hot Yoga:
Like Bikram yoga, hot yoga has been shown to have many benefits, including:
Increased flexibility: The heat in a Hot Yoga room can help to increase flexibility by warming up the muscles and making them more pliable. A 2016 study published in the International Journal of Yoga found that practicing Hot Yoga for 8 weeks led to significant improvements in hamstring and lower back flexibility.
Improved cardiovascular health: The heat and intensity of Hot Yoga can help to improve cardiovascular health. A 2013 study published in the Journal of Strength and Conditioning Research found that practicing Hot Yoga led to improvements in cardiovascular fitness, including lower resting heart rate and improved VO2 max.
Reduced stress and anxiety: The combination of physical movement, deep breathing, and meditation in Hot Yoga can help to reduce stress and anxiety levels. A 2018 study published in the International Journal of Yoga Therapy found that practicing Hot Yoga led to significant reductions in stress and anxiety levels in participants.
Improved muscle strength and endurance: Hot Yoga can help to improve muscle strength and endurance by challenging the body in new ways. A 2013 study published in the Journal of Strength and Conditioning Research found that practicing Hot Yoga led to improvements in lower body strength and endurance.
Now let's talk about the different heating systems available in the market. There are various types of heating systems that can be used in a Hot Yoga room, including infrared heating, forced air heating, and radiant heating.Infrared heating: This type of heating uses infrared radiation to heat objects directly, rather than heating the air. Infrared heating is said to be more energy efficient and can offer a more comfortable, gentle heat.
Forced air heating: This type of heating uses a fan to circulate hot air throughout the room. Forced air heating can be effective in quickly heating up a room, but it can be noisy and can sometimes lead to uneven heating.
Radiant heating: This type of heating uses heating panels or tubes to emit heat directly into the room. Radiant heating is said to be more efficient and can offer a more comfortable, even heat.
Differences between Bikram Yoga and Hot Yoga:
Although Bikram yoga and hot yoga share many similarities or they could even have the same sequence of postures, there are some differences that you may encounter in the yoga world:
No relation with Bikram Choudhury. Studios that decide to heat their room and/or offer the 26 + 2 sequence don’t require to be related with Bikram at all. In fact, it was thanks to evolation yoga that the sequence can be taught worldwide because yoga is human cultural heritage and belongs to everybody, not just one person. If you want to read the legal settlement between evolation and Bikram click here.
Sequence: Bikram yoga has a specific sequence of 26 postures and two breathing exercises that are always practiced in the same order. Hot yoga, on the other hand, can encompass a variety of styles, each with its own sequence of postures.
Temperature: Bikram yoga is always practiced in a room heated to 105°F with 40% humidity. Hot yoga can be practiced in a room with a temperature between 90°F and 105°F, depending on the style of yoga being practiced.
Duration: Bikram yoga classes are typically 90 minutes long, while hot yoga classes can range from 60 to 90 minutes.
Which PRACTICE is Right for You?
Deciding between Bikram yoga or Hot yoga ultimately comes down to personal preference. If you prefer a more diverse approach or want to take advantage of the benefits of a heated room, a studio that offers different types of hot yoga might be a better fit.
Conclusion:
Both Bikram yoga and Hot yoga have many benefits and can be a great addition to any fitness routine. By understanding the differences and backgrounds between the two practices, you can make an informed decision about which practice might be the best fit for you. Remember to always listen to your body and take breaks as needed, especially when starting to practice in a heated room.
If you like so much the Bikram Sequence, there is always a spot for you in one of our trainings. We teach the same sequence of Bikram 26 postures and 2 breathing exercises with a different approach to the individual, in small settings, with a personalized and modern holistic approach to yoga.