On the hot seat: Bikram Yoga | Physical Therapy Sports and Wellness
Each week, a new coupon or special deal is offered for Bikram Yoga classes. But if you’ve never heard of or participated in Bikram Yoga, how do you know if it’s an appropriate form of exercise for you? Before you pay for that great deal, make sure you know what to expect!
What is Bikram Yoga?
Bikram Yoga is the most popular form of “hot yoga” created by Bikram Choudhury. Derived from Hatha Yoga principles, each Bikram Yoga class consists of 26 specific postures and 2 breathing exercises performed in standing, supine (on your back), prone (on your belly), sitting, and kneeling. All classes are 90 minutes in length and performed in a room set at 105°F (≈ 40.6°C) and 40% humidity.
Why so hot?
Bikram calls his 105°F yoga studios “Torture Chambers”. His rationale for the “extreme heat” is to “soften [your body], because a warm body is a flexible body. Then you can reshape the body any way you want”. Also, he writes, “When you sweat, impurities are flushed out of the body through the skin”.
Research
In general, yoga’s most common benefits include improved strength, flexibility, posture, breathing, concentration, and mood. Unfortunately, there is only one research article supporting Bikram Yoga’s affects at improving balance and leg strength in young adults. The majority of research on yoga practice has been conducted by and published in Indian journals, particularly yoga specialty journals. As the West further embraces yoga, however, research from the U.S. and England has emerged, but additional high-quality randomized control trials are needed to confirm and further illuminate its effects. With increased popularity of alternative medicine, you can expect to see future research on yoga and its benefits.
Controversy
Despite the potential benefits of yoga, there are several aspects of Bikram Yoga that are controversial:
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Bikram Principles & Theories
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Controversy |
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Bikram Yoga and your health
We can all agree that exercise is an important aspect of health and wellness, but it’s always important to check with your doctor before starting a new exercise regimen. Because of the extreme heat, Bikram yoga may increase the likelihood of heat stroke in children and the elderly. It may also cause a sudden increase in blood pressure which may be dangerous for those with heart conditions. It is not recommended for women who are pregnant. Even in young and healthy individuals, the risk of dehydration when performing “hot yoga” is much higher, thus drinking plenty of water is imperative to avoid dizziness, fainting, and heat stroke.
The most important thing to remember when experimenting with any form of exercise, including yoga, is that it should be fun and safe. So if you love the heat, bring your water bottle and a towel, and we’ll meet you on your yoga mat!
References
Bikram’s Yoga College of India: http://www.bikramyoga.com/
Hart CE, Tracy BL. Yoga as steadiness training: effects on motor variability in young adults. J Strength Cond Res. 2008 Sep;22(5):1659-69.
A Yoga Heat Wave. American Fitness. 2003 Nov/Dec;21(6): 32-35.
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