Hot Yoga (Bikram Method)

Bikram Yoga is a system of Hot Hatha Yoga, made popular by Bikram Choudhury and based on the writings and research of B. C. Ghosh. The sequence contains 26 therapeutic yoga postures and two breathing exercises. The asanas, when done in this specific order and with the correct technical intent, create a combination of transformative effects on the entire human system.

Bikram Yoga with Martina O'Donnell

As you take in the energy of our group workout, you’ll also get the attention and inspiration that comes from our experienced personal training coaches. They’re full of the life they promise and always pushing you forward with tough love.

Meet the team

Understanding Hot Yoga

A bit of History

 Bishnu Ghosh (1903-1970) was the younger brother and disciple of the world-renowned Paramahansa Yogananda (1893-1952; founder of the worldwide Self-Realization Fellowship and author of Autobiography of a Yogi). Ghosh Yoga has a fascinating history of meditation, breathing techniques, showmanship, physical culture, asana, bodybuilding, therapeutic exercises, medical research, and individual prescription of exercises and asana. The Ghosh lineage has been transmitted worldwide primarily as Bikram Yoga, via Bikram and Rajashree Choudhury, and their trained teachers.

 

Join now

What makes it Special?

A heated environment at 40°C and 40% humidity during 90 minutes can make the practice of yoga more challenging, but some of the benefits are worth it, especially if you’re looking to make big progress. If done correctly and safely, hot yoga can provide the following benefits:

  • 1. Improves flexibility

    You may already know that stretching after you warm up your muscles is safer than stretching cold muscles. So, it follows that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a little further and achieve a greater range of motion. A 2013 study of Bikram yoga found that after 8 weeks, yoga participants had greater flexibility in their low back, shoulders, and hamstrings than the control group.
  • 2. Burns more calories

    A 80 kg person can burn around 183 calories an hour with traditional yoga. Turning up the heat can help you burn even more calories. According to researchers at Colorado State University, the calorie burn can be as high as 460 for men and 330 for women during a 90-minute Bikram yoga session.

  • 3. Builds bone density

    Supporting your weight during a yoga pose can help build bone density. This is especially important for older adults and premenopausal women, as bone density declines as you age. A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in their neck, hips, and lower back. This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.

  • 4. Provides a cardiovascular boost

    Striking different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses in a lower temperature. According to a 2014 study, just one session of hot yoga is enough to get your heart pumping at the same rate as a brisk walk (5 km per hour). Hot yoga also revs up your respiration and metabolism.
  • 5. Reduces blood glucose levels

    While any type of exercise can help burn energy and reduce circulating levels of glucose (sugar) in your bloodstream, hot yoga may be an especially helpful tool for people at higher risk for type 2 diabetes. A 2013 study found that a short-term Bikram yoga program improved glucose tolerance in older adults with obesity, but it had less of an effect on young, lean adults.
  • 6. Nourishes the skin

    Sweating, and a lot of if, is one of the main objectives of hot yoga. One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen- and nutrient-rich blood to skin cells. This, in turn, may help to nourish your skin from the inside.

  • PRACTICE ON AN EMPTY STOMACH

    It is recommended that you do not eat at least 2 hours before you practice. If a special condition prevents this, eat easily digestible foods, i.e. fruit or yogurt one hour before class. Please refrain from smoking one hour prior to class.

  • ARRIVE ON TIME

    At least 10 mins before class start time. It is not a good practice to walk into the hot room when class has started as it is not favorable to students who are trying to relax and arriving on time.

  • ENTER IN SILENCE, LEAVE IN SILENCE

    The Hot Room is a place for meditation and practice. Respect yourself and your neighbors by being silent in your experience.

  • NO COMMUNICATION DEVICES IN THE YOGA ROOM

    The Hot Room is a place for meditation and practice. Respect yourself and your neighbors by being silent in your experience.
  • IF POSSIBLE, BATHE PRIOR TO YOUR PRACTICE

    Please do not wear perfume or any scent. People with allergies can be very sensitive to perfumes.

  • FULLY COMMIT TO PRACTICE

    You get all the benefits for trying. Yoga is a chemical engineering for your body, listen and do exactly as instructed and you will see the results over time. Just be fully committed especially if you are in the leading rows.

Emotional

You need a way to shift your emotional constraints into a more flowing and accessible form.

Inner Peace

You want the inner peace that comes from knowing that your life is not out of your control.

Inner Self

You want a practice that brings you into a high awareness of your inner self.