Hot Yoga vs Bikram Yoga: What’s the Real Difference?

Are you feeling the heat when it comes to choosing a yoga style? Hot yoga and Bikram yoga both promise a sweaty workout and a deep stretch, but they’re not the same thing. So, what’s the real difference? Should you roll out your mat for Bikram or go with a steamy hot yoga class?

In this blog post, we’re going to break it all down for you in plain English. No fancy yoga lingo. No confusing talk. Just the facts, some humor, and real-world info to help you pick the class that fits you best.

Let’s dive in and clear up the heat haze!

What Is Hot Yoga?

Hot yoga is any type of yoga practiced in a heated room. That’s it! Simple, right?

Key Features of Hot Yoga:

• Temperature usually ranges from 85°F to 105°F (29°C to 40°C)
• Styles vary: Vinyasa, Power Yoga, Hatha, even Yin yoga can be done hot
• Music may be played
• Instructors may walk around, give adjustments, and mix things up
• Sequences are not always the same

In other words, hot yoga is more like a category than a specific style. Think of it like coffee: you can have espresso, latte, cold brew—but it’s all coffee. Same here: different yoga styles, one hot room.

What Is Bikram Yoga?

Bikram yoga is a very specific type of hot yoga. It’s the original hot yoga that started the whole sweaty trend.

Key Features of Bikram Yoga:

• Always the same 26 poses and 2 breathing exercises
• Class lasts 90 minutes
• Room is exactly 105°F (40°C) with 40% humidity
• No music, no talking
• Mirrors on the front wall
• Instructors stay at the front and give scripted directions

It’s like yoga bootcamp, but without the yelling. Structured, strict, and super consistent.

Side-by-Side Comparison

Feature	Hot Yoga	Bikram Yoga
Room Temperature	85°F – 105°F	105°F (40°C)
Humidity	Varies	40%
Style	Varies (Vinyasa, Hatha, etc.)	Always the same sequence
Music	Usually allowed	Not allowed
Talking	Often allowed	Not allowed
Instructor Movement	Moves around	Stays at front, uses set dialogue
Pose Sequence	Changes from class to class	Always 26 poses
Duration	Usually 60-75 minutes	90 minutes

Pros and Cons: Hot Yoga

Pros:

• Lots of variety
• Can match your mood or fitness level
• Often shorter sessions (hello, busy life!)
• Fun atmosphere
• May include upbeat music

Cons:

• Can be unpredictable
• Quality depends on the teacher
• May be hard to know what to expect

Pros and Cons: Bikram Yoga

Pros:

• Great for beginners who like routine
• Easier to measure progress
• Deep stretching in a very warm room
• Clear expectations every time

Cons:

• Long class (90 minutes!)
• Very strict format
• No music or talking might feel too serious
• Controversies around the founder (more on that below)

The Founder Controversy: Why It Matters

We can’t talk about Bikram yoga without mentioning Bikram Choudhury. He created the method, but he’s also been accused of serious misconduct. Many studios no longer use the name “Bikram Yoga” because of this.

Instead, they might call it “26 & 2 Yoga” or just Hot 90.

So if the name matters to you, it’s something to be aware of. You might still get the same practice under a different label.

Which One Burns More Calories?

Let’s talk sweat science.

Both styles can torch calories because of the heat. Here’s a rough idea:

• Hot yoga (like power yoga in heat): 300 to 600 calories per hour
• Bikram yoga: 400 to 700 calories in 90 minutes

So yeah, if you’re looking to sweat off last night’s pizza, either one works. But remember, yoga is not just about burning calories—it’s about building strength, flexibility, and peace of mind.

Which One Is Safer?

Heat can feel amazing… or overwhelming. Here are some tips:

Be Careful If You:

• Are pregnant
• Have high or low blood pressure
• Have heart conditions
• Get dizzy easily

Tip: Always hydrate before and after. Bring water. Don’t try to be a hero.

Both styles are safe if you listen to your body. Don’t push too far. You’re not trying to win a yoga Olympics.

Which One Should You Choose?

Here’s a quick quiz.

Pick Bikram Yoga if you:

• Like routines
• Want a challenge
• Don’t mind rules
• Prefer a quiet, focused environment

Pick Hot Yoga if you:

• Like trying new things
• Enjoy music and flow
• Want flexibility in class length and intensity
• Don’t want the same poses every time

What to Wear and Bring

Whether you go hot or Bikram, be ready to SWEAT. Dress light.

Wear:

• Lightweight, moisture-wicking clothes
• Sports bra or tank top
• Shorts or leggings

Bring:

• Large towel (you’ll need it!)
• Yoga mat
• Water bottle
• Change of clothes (trust us)

FAQs

1. Is hot yoga better than Bikram yoga? That depends on your goals and personality. Hot yoga gives variety, Bikram gives consistency.

2. Is Bikram yoga still popular? Yes, but often under different names because of the founder’s controversies.

3. Can beginners do hot or Bikram yoga? Absolutely! Just take it easy, rest when needed, and stay hydrated.

4. Do I need to be flexible? Nope! That’s what yoga helps you build over time.

5. Will I lose weight doing either? You might, especially when paired with a healthy lifestyle. But even if not, you’ll gain strength, flexibility, and mental clarity.

Final Thoughts: Heat Up Your Practice

Choosing between hot yoga and Bikram yoga doesn’t have to be stressful. They’re both great ways to stretch, sweat, and feel better in your body.

If you love structure, go with Bikram. If you crave variety, hot yoga’s your jam.

Either way, grab your mat, bring your towel, and get ready to glow (okay, drip). Yoga isn’t about perfection—it’s about progress. And maybe a little puddle of sweat.

Namaste… and hydrate!