Benefits of Bikram Yoga

Bikram yoga isn’t your typical hot yoga. Brought to the United States in the late 90’s, this type of yoga is practiced at 105 degrees Fahrenheit and 40 percent humidity. The class consists of 26 repeating, structured poses, which are done in a ninety minute session. These vigorous movements require lengthy, forceful and well-controlled contractions of all major muscle groups. Over the years, the practice of Bikram yoga has gained popularity and its potential benefits have caught the attention of researchers.

A study from Colorado State University published in The Journal of Strength and Conditioning Research, sought to determine whether Bikram yoga has any short-term effects on muscular flexibility, endurance, cardiovascular health and weight loss among healthy young adults. The study included 22 young, healthy adults who were split into two groups: the yoga group and the non-yoga control group. The yoga group practiced Bikram yoga for eight weeks, three times per week; the control group did not practice any yoga. All subjects were assessed for muscular endurance and flexibility, cardiovascular health, and body composition before and after the eight weeks.

Results of the study demonstrated that Bikram yoga promotes muscular strength, greater flexibility in the lower back and hamstrings, and a small but insignificant decrease in body fat and increase in lean body mass compared to the non-yoga control group. Surprisingly, the results did not show any decrease in blood pressure or improved cardiorespiratory health with the practice of Bikram yoga. Researchers concluded that cardiovascular benefits can potentially be observed if Bikram yoga is practiced over a longer period of time.

Bottom line: Bikram yoga targets major muscle groups that tend to become less flexible as we age, and regular practice promotes both strength and flexibility. Additionally, Bikram yoga may increase lean muscle mass and improve body composition. If yoga in a hot, humid room is not your cup of tea, research shows that practicing yoga without the heat is still a great way to promote physical fitness and overall health. Remember to check with your doctor before starting any new exercise regimen. 

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