Original Hot Yoga, often called Bikram Yoga, is a distinctive style that gained global popularity after its development in the 1970s. Created by Bikram Choudhury, it’s known for a rigorous, fixed sequence of 26 postures and 2 breathing exercises performed in a heated room. The consistency of the sequence and the demanding environment are designed to give a comprehensive workout for both body and mind.
The History of Original Hot Yoga
The practice traces back to Bikram Choudhury, an Indian yoga teacher who developed it in the early 1970s. A disciple of yoga master Bishnu Ghosh, Choudhury adapted traditional hatha yoga techniques into a structured sequence designed to be taught consistently worldwide. Heating the room to around 40°C with roughly 40% humidity was intended to replicate the climate of India, supporting deeper stretching and a stronger cardiovascular challenge than the same postures produce at room temperature.
Choudhury opened his first studio in California, where the practice gained a following among celebrities and athletes drawn to the physical intensity and mental discipline it demanded. Bikram-style studios have since opened worldwide, making it one of the most recognisable forms of hot yoga today.
Key Elements of Original Hot Yoga
Fixed Sequence of Postures
The fixed sequence of 26 postures and 2 breathing exercises lets practitioners track progress over time and develop a genuine understanding of each posture, systematically working every part of the body across the class.
Heated Environment
The room is heated to around 40°C with 40% humidity. The heat warms muscles quickly, increases flexibility, and raises cardiovascular demand, challenging the heart and lungs well beyond what the same sequence would produce at room temperature.
Duration
Each class runs 90 minutes, enough time to complete the full sequence of postures and breathing exercises at a pace that lets practitioners get the full benefit of each one.
Breathing Exercises (Pranayama)
The class opens with standing deep breathing and closes with a seated breathing exercise, increasing lung capacity, oxygenating the blood, and preparing the body for the physical demands ahead.
The 26 Postures
For a full posture-by-posture breakdown of what each of the 26 postures targets, see our dedicated guide to hot yoga postures. In brief, the sequence splits into a standing series (Standing Deep Breathing through Toe Stand) that builds strength and balance, and a floor series (Savasana through Blowing in Firm Pose) that focuses on spinal flexibility, core strength, and recovery.
What The Research Says
It’s worth separating the marketing language that surrounds Bikram-style yoga from what controlled research actually supports.
- Flexibility, strength, and bone density. A 2025 systematic review spanning 43 studies and 942 participants found consistent evidence for improved flexibility, bone density markers, and general well-being among regular practitioners (Willmott et al., 2025).
- Strength gains. An 8-week trial found a 20% increase in posterior chain strength alongside measurable flexibility and body composition improvements (Tracy & Hart, 2013).
- Cardiovascular load and calorie burn. A controlled University of Wisconsin study measured a 90-minute class burning an average of 333 kcal in women and 460 kcal in men, with participants reaching roughly 80% of maximum heart rate throughout (Porcari et al., 2014).
- Mental health. An 8-week study run through Harvard’s Massachusetts General Hospital found a 60% reduction in depression symptom severity among practitioners, with 44% reaching full remission (Nyer et al., 2023).
None of this is a substitute for medical care, and the mental health research specifically reflects consistent practice over an 8-week window, not a single class. If you have a cardiovascular condition, are pregnant, or are managing a chronic illness, talk to a healthcare professional before attending a heated class.
A Note on the Practice’s History
Bikram Choudhury, the founder, has faced serious legal allegations, including sexual misconduct claims from former students, which led many practitioners and studios to distance themselves from his name while continuing to teach the sequence itself. This is worth knowing as context, and is a large part of why studios today, including YogaFX, describe their training as independent instruction built on the lineage and technique rather than official Bikram Choudhury Teacher Training.
It’s also worth being direct that practising in extreme heat carries real considerations, particularly for anyone with cardiovascular conditions or heat intolerance. Listening to your body, staying hydrated, and speaking with a healthcare professional if you have any concerns are all reasonable precautions, not optional extras.
Modern Adaptations
Some studios adhere strictly to the original format, while others adapt temperature, class length, or posture sequences to reach a wider audience. Shorter classes, lower temperatures, and blended sequences are increasingly common, particularly outside the original Bikram-branded studio network.
Practising Original Hot Yoga with YogaFX
YogaFX teaches the Original Hot 26&2 sequence in genuine tropical Bali heat, not electric heaters, across studios in Seminyak and Canggu. Mr. Ian Terry, E-RYT 500, has logged more than 12,000 teaching hours and trained directly under Bikram Choudhury across five events between 2012 and 2019, and in June 2026 was appointed Master Trainer of the Republic of Indonesia Yogasana Sports Federation. If you’re new to the practice, our hot yoga for beginners guide covers how to prepare for your first class, and our guide to becoming a yoga teacher covers the path from student to certified instructor.
FAQ
Is Original Hot Yoga the same as Bikram Yoga?
Yes, they refer to the same 26-posture, 2-breathing-exercise sequence developed by Bikram Choudhury. Many studios now use “Original Hot Yoga” or “Hot 26&2” to describe the practice independently of the founder’s name.
Why is the room heated to such a high temperature?
The heat, around 40°C with 40% humidity, warms muscles for deeper, safer stretching and raises cardiovascular demand, giving the sequence a stronger conditioning effect than the same postures at room temperature.
Is it safe to practise in that much heat?
For most healthy adults, yes, with proper hydration and pacing. People with cardiovascular conditions, heat intolerance, or who are pregnant should consult a doctor and inform their instructor before attending.
Do all studios teach the exact same sequence?
Most studios teaching Original Hot Yoga follow the same 26-posture sequence, though some modern studios adapt temperature, duration, or add variations. Confirm with a studio directly if following the exact original sequence matters to you.
