Learn the difference between Hot Yoga and Bikram Yoga, as well as some general tips for practice in a heated room.
Yoga is a popular form of exercise with great health benefits both physical and mental. However, it can be confusing to understand the differences between the different styles, and why one would want to practice one over the other.
This is part II of the series, which will cover Hot and Bikram Yoga. You can read Part I here.
Unbeknownst to many people, Hot Yoga and Bikram Yoga are not interchangeable terms, although they are frequently used as such.
Bikram Yoga:
- Background: Bikram Yoga is the name for the yoga practice developed by Bikram Choudhury and Bikram classes follow a rigid structure. Every class must last 90 minutes, go through the same series of 26 postures (performed twice), and be performed in a room heated to 105 F. Bikram Yoga is a copyrighted term, and can only be used by instructors who have trained at Bikram's Yoga College of India, so may sure that you are attending a class with a certified instructor if you wish to try Bikram's method. The idea behind practicing in a heated room is that the heat helps your muscles to soften, which, in turn, allows you to go into the pose more deeply than you would otherwise be able to.
- Good for: people who like a challenge; people who want to improve their balance; people who feel that heat helps them become more flexible.
- Calorie burn: The calorie burn of Bikram Yoga is controversial, because, while some sources indicate that it burns upwards of 600 calories, others insist that it must burn less. Much of the sweating and the sense of physical exertion is from the heat, such sources argue, not from the amount of effort you are exerting. The best way to know would be to wear a heart-rate monitor (such as a Garmin or a Bodybugg) that measures your caloric burn. However, it is safe to estimate that Bikram burns at least 400 calories per class.
- Sample poses: Every single Bikram Yoga class all around the world will consist of the same poses, which can be seen here. This makes Bikram the ideal drop-in class, because you will always know how to do the postures once you learn the sequence. Bikram includes a number of balancing poses, which are very helpful for people with poor balance. It incorporates poses like Tree or Cobra, which are yoga mainstays, but also has many other postures, including Standing Bow and Balancing Stick, which are not practiced nearly as frequently in other styles.
Hot Yoga:
- Background: Hot Yoga is the generic term applied to any yoga class performed in a heated room. Neither the temperature nor the poses are regulated, so they can vary from teacher to teacher and studio to studio.
- Good for: people who want to try heated yoga without the rigid restrictions of Bikram.
- Calorie burn: similar to Bikram.
- Sample poses: Hot Yoga is often a heated Ashtanga, VInyasa, or Power Flow class. In this case, one can expect a lot of Sun Salutations (moving from Chaturunga to Upward Dog to Downward Dog), Warrior I, II & III, and core work like Boat Pose. However, some Hot Yoga is merely a shortened version of Bikram, in which case it will incorporate many of the poses outlined above.
In all yoga performed in a heated room, whether it is Bikram or Hot Yoga, it is important to remember the following:
- Hydration: Drinking water is very, very important. You will sweat a lot, so it is crucial that you replenish by drinking lots of water, both throughout the day (before if yoga is late at night, and after if it is in the morning), and during your practice.
- Bring a towel: Again, because you will sweat a lot, it is very helpful to bring a towel with you. Some like to spread it over their yoga mat, while others prefer to keep it on hand to dab their face.
- Don't push yourself too hard: Yoga in a heated room is a very strenuous practice, and you may feel the need to go into Child's Pose and just relax occasionally. Don't be hard on yourself, especially in the beginning, if you need to take a break during the class. Your health and safety is the most important thing, and no yoga teacher or student will ever judge you for looking out for yourself.
Want more?:
- You can read part I of my yoga styles comparison, which covers Hatha, Ashtanga, and Vinyasa
- Well + Good NYC has a great (and witty!) comparison of Ashtanga and Bikram
- Fitsugar tells you what to expect from a hot yoga class
- Self Magazine breaks down yoga styles by personality
- Lululemon provides you with some hot yoga tips from experts
- Can you really sweat out your toxins?
Sources:
"About Bikram Yoga." Bikram Yoga. Accessed via web on 13 Feb. 2011. <www.bikramyoga.com/BikramYoga/about_bikram_yoga.php >.
Pizer, Ann. "Hatha Yoga - What is Hatha Yoga?." About.com: Yoga. Accessed via web on 13 Feb. 2011. <http://yoga.about.com/od/typesofyoga/a/hatha.htm>.
Copyright Caroline Garrod. Contact the author to obtain permission for republication.
Caroline Garrod - Caroline is currently working on her Bachelor of Arts (Honours) in History from Queen's University in Kingston, ON. An avid reader and ...
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