Bikram Yoga vs. Regular Yoga: Key Differences Explained

Yoga is about balance between body, mind and breath. But what about finding the best way to achieve this balance? This is where different styles of yoga come into play.

Hot yoga is a recent example that has attracted attention, increasing the intensity of a standard yoga class when the room temperature reaches 90 degrees or higher.

What are the benefits of hot yoga compared to regular yoga? Is one better than the other? How do you decide which one will give you the best experience? Read on to compare the two practices and find out.

Hot Yoga: Turn up the heat

Hot yoga is performed in a high-temperature environment, typically between 90 and 105°F, adding a unique “sauna” element to your standard routine.

This higher heat is the main difference between hot yoga and regular yoga. While this may sound like a small change, increased temperatures come with several benefits and considerations.

Benefits of hot yoga

Beating the heat challenges your mental and physical endurance. In sweltering temperatures and soggy pads, you also get the following benefits:

• Potentially higher calorie burn – Preliminary research shows that hot yoga significantly increases fat burning compared to regular yoga.
• Increase flexibility – High heat helps “warm up” muscles and improve blood flow, increasing range of motion in major joints.
• Natural detoxification – Profuse sweating is a hallmark of hot yoga, which can help rid the body of toxins and heavy metals.

Science aside, many hot yoga enthusiasts simply enjoy the soothing warmth that leaves them feeling refreshed and energized with each practice.

Things to note about hot yoga

As with any exercise, the benefits of hot yoga must be balanced against the risks. Here are some tips to help you get the most out of your session:

• Stay hydrated before, during and after training
• Listen to your body and take regular breaks as needed
• If you’re new to hot yoga, consider taking a shorter class
• Discuss any medical conditions or other concerns with your coach

Additionally, many experienced hot yoga practitioners recommend using a non-slip mat and a towel or three to absorb excess sweat.

Regular Yoga: The Classic Method

Again, yoga is all about balance – some people may find that a heated room disrupts this balance. Regular or room temperature yoga is designed to provide a more mindful experience, focusing on gentle stretches, refined postures, and mindful breathing.

Here are some benefits and considerations when choosing a standard yoga class:

Benefits of regular yoga

The lack of calories in hot yoga offers certain advantages over regular yoga:

• Focus on technology – Regular yoga can help you explore more styles and focus on correct posture without the distraction of a heated room.
• Adaptable and easy to use – While hot yoga requires a specialized setting, regular yoga can be practiced anywhere—at home, in the park, or in a studio.
• comfortable – Some people may find hot yoga too sweaty and stuffy. It doesn’t matter! If you are sensitive to heat or are new to yoga, you may be better off practicing yoga regularly.

Regardless of fitness level, regular yoga is suitable for everyone, allowing you to focus on form without being distracted by extra calories.

Choose the yoga that’s right for you

After comparing the differences between hot yoga and regular yoga, one question remains: which one is suitable? you?

• hot yoga – If you’re looking for a new experience or want to maximize calorie burn and flexibility, hot yoga may be right for you. While experienced yogis may enjoy this challenge, beginners are best advised to ease into it slowly, get plenty of rest, and consult with an instructor about any health concerns.
• regular yoga – If you like the flexibility of practicing anywhere and don’t like sweating on the mat, regular yoga may be a better choice. It’s also ideal if you’re still learning proper alignment and technique, allowing you to focus on precision and mindfulness without the challenge of adding calories.

Ultimately, your choice depends on your personal goals, fitness level, and preferences. Think about what you want to get out of a yoga class and try the yoga style that best meets those expectations.

Hot or not, find your yoga flow with Chuze

this best How to find out which yoga is right for you? Try both. Listen to your body, evaluate your fitness goals, and see which exercises resonate with you.

Whether you prefer intense, sweaty workouts or cool, sober moments, the key is to maintain a regular practice to support your health and well-being.

After all, it’s all about balance.

Another part of that balance is finding a great yoga class that won’t break the bank. That’s why at Chuze Fitness Center, our certified group trainers are committed to providing customized instruction at an affordable price.

Curious how it works? Visit a location near you for a free trial, or check out our virtual membership plans.

Source:

National Library of Medicine. Acute physiological effects of yoga at high temperatures on energy expenditure, range of motion, and inflammatory biomarkers. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241641/

National Library of Medicine. Excretion of Ni, Pb, Cu, As and Hg in sweat under two sweating conditions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998800/

China Open. Benefits of hot yoga: Is it really worth the sweat? https://www.cnet.com/health/fitness/benefits-of-hot-yoga/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.