Bikram and Hot Yoga

Bikram yoga is often the first thing people think of when they hear “hot yoga.” It is a specific style with a fixed sequence of postures performed in a heated room. Hot yoga, on the other hand, is a broader term that can refer to any yoga class taught in a warm or hot environment, often with a sequence that varies from class to class or teacher to teacher. Understanding the difference can help you choose the right class for your body and goals.

What Defines a Bikram Yoga Class?

In a traditional Bikram class, the room is typically heated to about 105 degrees Fahrenheit (40 degrees Celsius) with around 40 percent humidity. The class lasts 90 minutes and follows the same sequence every time: 26 postures and two breathing exercises. This fixed order is designed to work the entire body systematically, moving from standing poses to floor poses, then to spine-strengthening and twisting poses. Because the sequence never changes, practitioners can measure progress and build familiarity over time.

The heat is intended to warm muscles and increase flexibility, but it also raises the intensity of the practice. The fixed sequence includes both standing balance poses and deep floor stretches, so it demands both strength and mental focus. No props are used in the original format, and the class is led by a teacher using a standardized dialogue (though individual instructors may adapt their language).

The Classic 26-Posture Sequence

The sequence is often divided into a standing series and a floor series. Below is the traditional order, including the two breathing exercises at the beginning and near the end. Note that the term “26 postures” sometimes counts only the asanas, while the two breathing exercises are considered separate. The complete class includes 26 asanas plus two pranayama exercises, for 28 total components.

The order is not random. The standing series builds heat and balance, the floor series opens the hips and spine, and the breathing exercises help focus the mind and regulate energy. Because the sequence is fixed, you always know what comes next, which can be reassuring for beginners and a useful benchmark for regular practitioners.

Heat Safety in Hot Yoga

Practicing in a heated room places extra demands on your cardiovascular system and your body’s ability to cool itself. The humidity reduces sweat evaporation, which makes it harder for your body to regulate temperature. This is why most hot yoga teachers recommend arriving well hydrated, dressing in light moisture-wicking clothing, and listening carefully to your body during class.

Common signs of heat-related discomfort include dizziness, nausea, headache, muscle cramps, and excessive fatigue. If you experience any of these, it is important to pause, sit or lie down, and cool off. You should never force yourself through a posture if you feel faint or unwell. The National Health Service (NHS) provides useful information on heat exhaustion and heatstroke (link).

Certain populations should be especially cautious with hot yoga, including pregnant people, those with high or low blood pressure, heart conditions, or a history of heat intolerance. Anyone with glaucoma or other eye pressure issues should avoid inversions in a hot room unless cleared by a doctor. If you have any medical condition or take medication that affects hydration or temperature regulation, speak with a healthcare provider before trying hot yoga.

Hydration for Hot Yoga

Hydration starts well before you step onto the mat. Drinking water consistently throughout the day is more effective than chugging a large amount right before class. During class, take small sips between postures as needed; avoid overhydrating with very large volumes at once, which can cause stomach discomfort.

Water is usually sufficient for a 90-minute class, but if you sweat heavily or practice in a very hot room, you may also need to replace electrolytes (sodium, potassium, magnesium). A balanced diet usually covers these needs, and you can consider a low-sugar electrolyte drink after class if you feel depleted. Avoid caffeine and alcohol before hot yoga, as they can contribute to dehydration.

Modern Hot Yoga: Different Sequences and Styles

While Bikram yoga is a specific fixed sequence, many studios today offer “hot yoga” classes that are not Bikram. These classes may use different room temperatures (often between 90 and 105 degrees Fahrenheit), different lengths (60, 75, or 90 minutes), and different sequences drawn from vinyasa, power yoga, or other traditions. Some hot yoga classes are set to music, some use props, and some incorporate breathwork not found in the original Bikram sequence.

This variety means you can find a hot yoga class that matches your fitness level and preferences. If you specifically want the classic 26-posture sequence, look for a class labeled “Bikram” or “Original Hot Yoga.” If you are open to a flowing sequence in a heated room, many “hot power” or “hot vinyasa” classes will fit. Always check with the studio about room temperature and class style before attending.

Who Should Practice Hot Yoga?

Hot yoga can be appropriate for many healthy adults, but it is not for everyone. Beginners are welcome in Bikram classes because the sequence is fixed and the teacher can offer modifications, but the heat adds intensity, so it is wise to start slowly and take breaks as needed. If you are new to yoga, you might first try a few non-heated classes to learn basic alignment and build body awareness.

People who are pregnant, have cardiovascular issues, are prone to fainting, or have heat sensitivity should consult a healthcare provider before practicing hot yoga. Even if you are generally healthy, give yourself a few classes to acclimatize to the heat. It is normal to feel challenged, but you should never feel dizzy, faint, or sick.

How to Prepare for a Hot Yoga Class

• Hydrate throughout the day before class, not just right before.
• Eat a light meal two to three hours beforehand; avoid a full stomach.
• Bring a large water bottle, a towel for your mat, and a small hand towel.
• Wear light, breathable clothing that allows movement and sweat evaporation.
• Arrive early to acclimate to the heat and set up your mat.
• Let the teacher know if you are new or have any injuries or concerns.
• Listen to your body and rest whenever you need to.

Related Articles on About Yoga

To continue your yoga education, explore these guides on our site:

• Explore the different forms of yoga to find the style that suits you.
• Browse the asana library for detailed instructions on individual postures.
• Learn more about standing poses and their alignment principles.
• Read about forward bending poses and how to practice them safely.