What is Bikram (26 + 2) Yoga?

Bikram yoga is often referred to as “hot yoga” because of the high temperature and humidity levels in the room. However, the Bikram Yoga sequence is a very specific set of poses and breathing exercises, rather than just the temperature. This type of yoga is known for its many benefits, including increased flexibility, improved circulation, and reduced stress levels. It is also effective as a treatment for certain health conditions, such as high blood pressure, arthritis, and back pain.

Bikram yoga is a popular style of hot yoga that has gained a lot of attention in recent years. It is a specific type of yoga that focuses on 26 different postures and two breathing exercises. Bikram yoga is named after its founder, Bikram Choudhury, who developed this style of yoga in the early 1970s. The practice is performed in a humid environment, heated to between 95 and 105 degrees Fahrenheit.

Origins and History

Bikram Yoga is a type of yoga as exercise that was created by Bikram Choudhury in the early 1970s. Choudhury was born in Calcutta, India, in 1944, and began practicing yoga at a young age.

Choudhury developed his style of yoga after injuring his knee in a weightlifting accident. He found that practicing yoga in a heated room helped him to heal faster, and he began to experiment with different temperatures and humidity levels to find the optimal conditions for his practice. Eventually, he settled on a room heated to 105 °F (41 °C) with a humidity of 40%, which he believed replicated the climate of India.

Choudhury moved to the United States in the 1970s and began teaching his style of yoga in California. He copyrighted his sequence of 26 postures and two breathing exercises, which he called the “Bikram Yoga Sequence,” and began training teachers to teach his method. Today, there are Bikram Yoga studios all over the world, and Choudhury’s method is still taught according to his original script.

Despite its popularity, Bikram Yoga has been controversial in recent years due to allegations of sexual assault and harassment against Choudhury. Many studios have stopped using the Bikram name and have rebranded themselves as “hot yoga” or “26 & 2” studios in an effort to distance themselves from Choudhury’s legacy.

The Practice of Bikram Yoga

The Studio and Environment

Bikram Yoga is usually practiced in a studio that is heated to 105 degrees Fahrenheit with 40 percent humidity. The room is typically carpeted, and there are mirrors on the front wall. The heat and humidity are said to help the body to stretch deeper and to detoxify through sweating.

The 26 Poses and Two Breathing Exercises

The 26 poses of Bikram Yoga are performed in a specific sequence, and they are designed to stretch and strengthen the entire body. The two breathing exercises are performed at the beginning and end of the practice to help calm the mind and prepare the body for the postures.

The postures are performed in a standing, sitting, or lying position, and they are held for a specific amount of time. The sequence of the postures is designed to work the body from the inside out, and it is said to help improve flexibility, balance, and strength.

The 90-Minute Session

A typical Bikram Yoga session lasts for 90 minutes, and it is divided into two sets of 26 postures and two breathing exercises. Each set is performed twice, and the postures are held for a specific amount of time. The first set is said to warm up the body, while the second set is designed to work the body more deeply.

During the practice, it is important to listen to your body and to take breaks when necessary. It is also important to stay hydrated and to drink plenty of water before and after the practice.

Physical and Mental Benefits

Bikram yoga offers a range of physical and mental benefits that can help improve overall health and wellness. Here are some of the key benefits of practicing Bikram yoga:

Physical Fitness and Flexibility

Bikram yoga is an intense form of hatha yoga that involves a series of 26 postures performed in a heated room. The heat helps to loosen muscles and increase range of motion, allowing for deeper stretches and greater flexibility. The postures also help to build lower body strength, improve joint motion, and increase circulation, which can all contribute to improved physical fitness.

Mental Health and Stress Management

In addition to its physical benefits, Bikram yoga can also have a positive impact on mental health and stress management. The practice requires concentration and focus, which can help to calm the mind and reduce stress. The heat and intensity of the practice can also help to release tension and promote relaxation.

Research has shown that Bikram yoga can improve glucose tolerance, blood lipid profile, and bone density. It may also help with weight loss, as the heat can increase metabolism and oxygenated blood flow. However, it is important to stay hydrated during practice to avoid dehydration and the release of toxins from the body.

Bikram yoga can be a challenging but rewarding practice that offers a range of physical and mental benefits. With regular practice, it can help to improve flexibility, physical fitness, and stress management.

Bikram Yoga Pose Sequence

Bikram Yoga is a popular form of yoga that consists of a sequence of 26 postures, also known as asanas. Each posture is performed twice and is designed to work every part of the body, from the inside out. Here are some of the key poses in Bikram Yoga and their benefits:

1. Ardha-Chandrasana (Half Moon Pose)
2. Pada-Hastasana (Hands to Feet) – This pose is done with Half Moon Pose
3. Utkatasana (Awkward Pose)
4. Garudasana (Eagle Pose)
5. Dandayamana-Janushirasana (Standing Head to Knee Pose)
6. Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
7. Tuladandasana (Balancing Stick Pose)
8. Dandayamana-Bibhaktapada Paschimottanasana (Standing Separate Leg Stretching Pose)
9. Trikonasana (Triangle Pose)
10. Dandayamana-Bibhaktapada Janushirasana (Standing Separate Leg Head to Knee Pose)
11. Vrikshasana (Tree Pose)
12. Padangustasana (Toe Stand Pose)
13. Savasana (Corpse Pose)
14. Pavanamuktasana (Wind Removing Pose)
15. Bikram Sit-Up Pose
16. Bhujangasana (Cobra Pose)
17. Salabhasana (Locust Pose)
18. Poorna-Salabhasana (Full Locust Pose)
19. Dhanurasana (Bow Pose)
20. Supta-Vajrasana (Fixed Firm Pose)
21. Ardha-Kurmasana (Half Tortoise Pose)
22. Ustrasana (Camel Pose)
23. Sasangasana (Rabbit Pose)
24. Janushirasana with Paschimottanasana (Head to Knee Pose with Stretching Pose)
25. Ardha-Matsyendrasana (Spine Twisting Pose)
26. Kapalbhati in Vajrasana (Blowing in Firm Pose)

Each pose has its own unique benefits and can help to improve overall health and well-being. By practicing these postures regularly, you can improve your flexibility, strength, balance, and mental clarity.

Preparation and Tips for Beginners

Bikram yoga is a challenging form of yoga that requires preparation and patience. If you’re new to Bikram yoga, it’s important to prepare your body and mind before stepping into the hot room. Here are some tips to help you get started:

Hydration is Key

Drinking plenty of water before, during, and after class is crucial to staying hydrated. It’s recommended to drink at least 16-20 ounces of water 2-3 hours before class and to bring a water bottle with you to sip on during class. Staying hydrated will help you sweat more efficiently and avoid dehydration.

Dress Appropriately

Wearing breathable, lightweight clothing is recommended for Bikram yoga. It’s important to wear clothes that allow you to move freely and comfortably. Women should wear a sports bra and shorts or leggings, and men should wear shorts or swim trunks. Bringing a towel to wipe away sweat is also recommended.

Poses and Breathing Exercises

Bikram yoga includes breathing exercises and savasana (final relaxation or corpse pose) at the beginning and end of class. These exercises are essential for calming the mind and preparing the body for the physical practice. It’s important to focus on your breath and allow yourself to fully relax during savasana.

Bikram yoga includes 26 hatha poses and two pranayama exercises. It’s important to listen to your body and modify poses as needed. The instructor will provide guidance and modifications, but it’s important to communicate with them if you have any injuries or limitations.

Controversies and Legal Issues

Bikram Choudhury, the founder of Bikram Yoga, has been at the center of several controversies and legal issues. One of the most significant controversies was related to the allegations of sexual assault against him. In 2013, a former student filed a lawsuit against Choudhury, accusing him of rape and sexual harassment. Several other women also came forward with similar allegations. Choudhury denied all the allegations, and the case was eventually settled out of court for an undisclosed amount.

Apart from the sexual assault allegations, Bikram Choudhury has also been involved in several lawsuits related to copyright infringement. Choudhury claimed that his yoga sequence was unique and could not be used by anyone else without his permission. However, in 2015, a US court rejected his copyright claim, stating that yoga sequences cannot be copyrighted [1]. This decision was seen as a significant victory for yoga teachers and practitioners worldwide, who could now freely use and modify yoga sequences.

Some yoga studios and teachers have also faced legal action from Bikram Choudhury and his organization for alleged copyright infringement. In 2013, several lawsuits were filed against studios and teachers who used the Bikram Yoga sequence without permission [2]. Most lawsuits were settled out of court, with some studios and teachers agreeing to pay damages and stop using the Bikram Yoga sequence.

In addition to the legal issues, Bikram Choudhury’s behavior has also been criticized by some people. Some former students and employees have accused him of being abusive, manipulative, and creating a cult-like atmosphere around him. Choudhury has denied these allegations, stating that he is being targeted by people who are jealous of his success.

Despite the controversies surrounding Bikram Yoga and its founder, the practice remains popular worldwide, even if called by a different name such as “hot “26 + 2” yoga. Many people continue to practice Bikram Yoga and find it beneficial for their physical and mental well-being. However, it is essential to be aware of the controversies and make an informed decision before starting the practice.