In 2017, one of my friends invited myself and a few of our high school friends to join her in a Bikram hot yoga class. There was a sign-up promotion: whoever could bring in the most first timers over a few weeks would win a month of free membership. I believe for this promotion guests could come for five or ten dollars, as many times as possible. After the first class I was hooked, and so grateful to my friend for introducing me.
I was originally biased towards yoga, thinking of it strictly as meditation with low impact stretching, and that’s it. But this class took it to a brand new level. Contorting my body past its comfort levels and looking gray in the face from all the water that poured out of my body. Or simply having people 40 years older or 40 pounds heavier, being much more capable compared to my teen body.
Honestly, one of the best parts about it is bringing someone for the first time. Seeing them look at you midway through class with a face that reads “Did you really sign me up for this torture?” and after having them tell “I need to do this again”.
What is Bikram Yoga?
Bikram Yoga was created by Bikram Choudhury. His practices were influenced by his Yogi mentors Pramahansa Yogananda and Bishnu Ghosh and their teachings in Calcutta, India that he then developed and brought to Japan, and eventually to the United States. He taught thousands of students and trained them to be instructors of his yoga methodology in their own studios. There is also the idea of “traceable lineage”. From what I understand it something like a family tree that connect each instructor back to Bikram Choudhury himself, and proves that your instructor is one that was trained in proper way that he intended. Although I am new to doing yoga consistently and I could be misinterpreting this idea.
Unfortunately, Choudhury has many sexual and verbal abuse accusations and cases against him which really taints the whole legacy of his teachings. I feel like it would be wrong to talk about the positive benefits of this practice without also acknowledging the people that suffered at the hands of the instructor.
How It Works & What to Expect
In this practice the class is taught in a set of the same 26 yoga postures, each performed twice, then 2 breathing exercises for 90 minutes.
The room temperature is between 90 and 105° F and the humidity between 40 and 50 percent.
For the floor series (postures done on the floor, as opposed to standing) each posture is followed by savasana, aka dead body pose. The idea is to give each pose complete effort and every ounce of your strength, then you finish with complete relaxation. All of this in order to reinforce physical body and mind connectedness.
At my studio they always say “It’s supposed to hurt!”
What’s In My Bag For Class
Right now “hot yoga” and “hot pilates” are a fad, and with a trend comes a million things that people are selling as “essentials” for the workout. But you don’t need any of it. Here’s what I always bring, and never need for anything else:
•Yoga mat
•Towel
A microfiber yoga towel has the best grip, using a regular bath towel will slide around the mat as you move. I use a bath towel and its not the worst, but I definitely see the benefit of investing in a proper one it just makes me have to readjust it every once in a while. Also bring an extra one for the shower!
•Insulated water bottle
I’ve brought a plastic water bottle before and it was basically boiling after the first few poses. Not refreshing.
•Granola bar or small snack
This is for after class when I’m STARVING. Without it I would cave into takeout before making it back home to lunch or dinner.
•For clothes
Short sleeves and shorts. Long sleeve anything is suffocating.
“If you can, then you must”
Benefits
1. Enhances amount of blood and oxygen brought to muscles that have been blocked
2. Speeds up the breakdown of glucose and fatty acids
3. Makes muscles more elastic and therefore less prone to injury
4. Flushes the lymphatic system
5. Lubricates joins and strengthens bones
6. Improves spine flexibility and health
7. Improves balance, coordination, stamina, and overall flexibility
8. Increases sweating, the body’s way of cooling your temperature by releasing moisture, but does not “detoxify”. That comes from the liver and kidneys!
“Smile at yourself in the mirror every once in a while, and congratulate yourself on showing up”
What I Love About My Studio
An instructor sets the tone of the whole room, and I’ve been to some yoga and Pilates classes where the instructors are more like drill sergeants that you can’t ask questions to or on engage with. So I’m not sure if its mandatory in Bikram teaching, or just a habit of the instructors at my studio, but each class they make a habit of saying “whatever you did today was perfect and was enough”. It’s very reassuring and makes the space feel more welcoming.
And regardless of experience level, its reiterated to push yourself, but always respect your body. On a good day maybe you could stay locked in the standing head to knee pose for a half hour, but if you had drinks and were extra social throughout the weekend its not your responsibility to shame yourself into performing at peak level. They always tell us to meet your body where its at, because you already won by showing up.
Aside from the positive reinforcements, I also just love being acknowledged and feeling seen. My favorite is when they call me by name in class to tell me to adjust my form, ask a question, or compliment the progress that I’ve been making. Who wants to spend hundreds of dollars on a studio with instructors that don’t care to make your progress personal?
Lastly, the fresh juice that is available after! They’re really good.
Bikram Yoga is really life changing, and I think anyone should try it at least once.
“Walk with a straighter spine after this class, and grant yourself a little more patience and kindness.”
SOURCES:
https://yogainternational.com/article/view/hot-and-bothered-the-hype-history-and-science-of-hot-yoga/?srsltid=AfmBOormXCWWBU4pNqOQFO0Lf_MzT0UFclqEXR8waxE3wR90Lw8TqeLk#citations
https://www.theguardian.com/film/2019/nov/20/bikram-choudhury-yoga-founder-abuse-netflix-documentary
https://aurawellnesscenter.com/2024/10/24/the-origin-of-hot-yoga/
https://www.yogaismedicine.com/about/bikram-yoga/lineage-history/