What is Bikram Yoga?

In this article, we will consider the features and nuances of the practice of a rather popular direction of yoga – hot or Bikram yoga. Looking ahead, we will say that many equate these concepts, but in fact, there are differences.

Features and definitions

Hot yoga – is a direction of yoga that encompasses any practices conducted in an artificially heated room, i.e. this is a general term for all practices that are conducted under the specified conditions. Bikram yoga – is a type of yoga that is a 90-minute practice of a sequence of strictly defined asanas, accompanied by breathing exercises. This is an author’s method with its own characteristics.

The personality of the author of the method and the “features” of his classes cause conflicting thoughts (you can find stories of his behavior on the network), but Bikram yoga as a method has gained great popularity and is actively practiced in various countries around the world. Further in the article, we will draw distinctions between these areas, and also indicate common features. So, any hot yoga is practiced in a room heated to 35-42 degrees Celsius with air and/or floor and maintained humidity of about 40%. Such conditions in the form of hot and humid air simulate the climatic conditions of India.

2 fundamental differences between Bikram and hot yoga

The differences between the free style of hot yoga and Bikram yoga become obvious when you try to practice both:

Asanas and breathing

• Bikram yoga exercises are 26 strictly defined poses, practiced in a certain sequence. 2 types of breathing exercises are used. Moreover, asanas are performed at a fast pace (from 10 to 60 seconds for each pose). From session to session in the class, the same sequence is practiced.
• In general hot yoga classes, the teacher can use any asanas of Hatha yoga, the sequence of Vinyasa yoga , and so on – that is, there are no restrictions, and there is a variety of practices.

Practice duration

• Bikram yoga lasts strictly 90 minutes.
• General classes can have different durations (usually from 45 minutes). Given that each person’s body reacts to heat differently, you will be able to easily choose the duration of the class according to your physical capabilities. In conditions of hot and very humid air, 60 minutes is the ideal practice duration to achieve the effect of warming up the muscles and ligaments, as well as starting the mechanism of cleansing the body of unnecessary substances. At the same time, the body will not be dehydrated.

Who is hot yoga suitable for?

• Lovers of heavy loads or loads in unusual conditions.
• Those wishing to strengthen the tone of not only muscles, but also skin.
• Those wishing to stretch muscles and ligaments more than usual – a hot environment will help in achieving the goal. Benefits and Risks From a physiological perspective, practicing any form of hot yoga simultaneously allows you to:
  Eliminate toxins at an accelerated rate: Enhanced sweating during sessions helps remove unnecessary substances from the body through the skin (to avoid losing essential body moisture, it is important to drink water in small sips during practice). Thus, you sweat, drink more water, and visit the restroom more frequently, increasing the body’s metabolism, which leads to faster toxin elimination. This effect is amplified by specially designed exercises that “squeeze out” unnecessary substances from the body. As a result, you may notice a “visible effect”—clear skin. In hot and humid conditions, muscles warm up faster and become more flexible and pliable. This allows for more comfortable entry into and holding of complex poses, reducing the risk of injuries.
  Despite the fact that hot yoga allows for deeper muscle stretching, tendons and ligaments may not be prepared for such intensive stretches. Heat can weaken muscles, which in some cases may lead to overstrain or even injuries of muscles, ligaments, and tendons. Intensive practice in a heated room can also lower the internal body temperature, potentially leading to dehydration, or in extreme cases, even heatstroke.
  Symptoms of heatstroke include weakness, dizziness, and nausea. If you experience these symptoms, immediately lie down in Shavasana (horizontal position) and rest for a few minutes, breathing evenly. If your condition does not improve, leave the practice room and seek medical assistance if necessary.

Contraindications

Bikram yoga, like all hot yoga in general, has its contraindications, and also requires compliance with certain safety rules. Absolute contraindications are:

• beginners of advanced age, especially if there was no previous experience in any type of yoga;
• complete lack of physical training;
• in the presence of high/low blood pressure;
• in the presence of varicose veins.
  During the practice of any form of hot yoga (free sequences or Bikram yoga) there is always an individual risk of dehydration, dizziness, nausea, decreased blood pressure and even loss of consciousness. Remember that hot yoga can harm your body as much as it can heal it.

Helps to lose weight: truth or myth?

If you lead a sedentary lifestyle and started doing hot yoga (however, like any other yoga), then, naturally, you will start to lose some extra weight. But is it the merit of hot yoga?

The most working rule of weight loss remains the observance of the balance of incoming and expended calories, if you want to lose weight – spend more calories than you consume! The severity of the load is caused by a strong increase in heart rate (which in itself is quite high for the amount of body work that is performed during hot yoga). The heart pumps large volumes of blood into the vessels, sweat evaporation occurs, which is designed to cool the body. As a result of active sweating, the body loses minerals such as potassium and sodium. Therefore, those who practice hot yoga should pay close attention to their well-being: the appearance of “white circles” before the eyes, nausea, disorientation or muscle spasms during or after yoga practice – all these are signs that you need to rest and reconsider the load.

If you decide to attend a class

1. Be sure to choose clothes suitable for this practice: tight-fitting light clothing that absorbs sweat (shorts + T-shirt).
2. Take 2 towels: for wiping sweat and for placing on the mat (to prevent slipping on a wet mat).
3. Be sure to bring at least 500 ml of clean non-carbonated drinking water.
4. Do not eat 1.5-2 hours before practice (but you can’t attend this class on an empty stomach either – you will get dizzy!).
5. After practice, eat according to your well-being. If you feel dizzy and other symptoms of overheating – drink water with the addition of electrolytes (packets for solutions are sold in pharmacies).
6. Choose evening time for hot yoga classes – after practice, the body will need a long time to recover.
7. Find out in advance if there is a hairdryer in the center – your hair will definitely be wet, and going outside even in warm weather with wet hair and a heated body is fraught with consequences in the form of, at least, a cold.
   Observe safety precautions!