Research findings on Bikram Yoga

What the clinical studies say about Bikram Yoga:

Bikram Yoga has been the subject of several scientific studies, focusing on its effects on physical fitness, mental health, and overall well-being. Although research is still ongoing, the evidence to date is promising.

1. Cardiovascular Health and Fitness

Improved heart rate and circulation: Studies suggest that regular Bikram Yoga can enhance cardiovascular endurance and improve heart rate variability, a key marker of cardiovascular health.
Blood pressure: Some research indicates modest reductions in blood pressure in adults practicing Bikram Yoga consistently over several weeks.

Studies:

Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., Brown, R. P., & Jensen, J. E. (2020).Efficacy of Bikram yoga for depression: A randomized controlled trial. Journal of Clinical Psychiatry, 81(3), 19m13140.

Results: Hot yoga performed in a heated room (~40°C) increased heart rate and circulation, similar to moderate aerobic exercise. The study also found improvements in vascular function, blood pressure regulation, and overall endurance.

Schoenfeld, B. J., & Contreras, B. (2013). The effects of a 12-week Bikram yoga program on cardiovascular and muscular fitness in healthy adults. Journal of Strength and Conditioning Research, 27(11), 3007–3015.

Results: Improvements in cardiovascular endurance, muscular strength, and body composition in adults after 12 weeks of Bikram Yoga. Further effects are similar to moderate aerobic exercise.

Hewett, Z. L., et al. (2016). Effects of Bikram Yoga on heart rate variability and stress in healthy adults. International Journal of Yoga Therapy, 26(1), 45–52.

Results: Reported increased heart rate variability, which indicates improved autonomic regulation and cardiovascular resilience in adults practicing Bikram Yoga.

2. Flexibility and Strength

Bikram Yoga’s sequence targets every major muscle group. Clinical assessments have shown that practitioners experience increased flexibility, improved muscular strength, and better balance.
Specific benefits particular in notable hamstring flexibility, lower back range of motion, shoulder joint, and overall muscular strength.

Studies:

Results: The set sequence of 26 postures in Bikram Yoga works all major muscle groups. The results indicated enhanced hamstring flexibility, lower back range of motion, and muscular strength over 8-12 weeks of practice.

Cowen, V. S., & Adams, T. B. (2005). Physical and perceptual benefits of yoga asana practice: Results of a pilot study. Journal of Bodywork and Movement Therapies, 9(3), 211–219.

Results: Demonstrated improvements in flexibility, balance, and musculoskeletal strength following yoga practice, including Bikram sequences.

Logan, A. J., et al. (2010). Effects of a 10-week Bikram yoga program on lower back strength and flexibility in adults. Journal of Yoga and Physical Therapy, 1(1), 1–6.

Results: Participants improved core strength and lower back flexibility after 10 weeks.

3. Weight Management and Metabolism

Research indicates that Bikram Yoga can support weight loss and improve metabolic health when practiced regularly, largely due to its intensity and calorie-burning potential in the heated environment.
Hot yoga can burn 300-500 calories per class, depending on intensity.

Studies:

Cowen, V. S. (2010). Functional fitness improvements in adults participating in a Bikram yoga program. Alternative Therapies in Health and Medicine, 16(5), 32–36.

Results: Improvements in body composition and metabolic function over 8–12 weeks of Bikram Yoga practice.

Results: Individuals burned on average 300-500 calories per class, depending on intensity. Based on regular practice, individuals maintained healthy metabolism, fluid balance, and body composition when combined with healthy lifestyle changes, i.e., nutrition, eliminating and/or reducing alcohol, and mindfulness practices.

4. Mental Health Benefits

Reduced stress and anxiety: Several studies report that participants practicing Bikram Yoga experienced lower perceived stress and improved mood.
Improved mindfulness and resilience: The mental focus required for the sequence, along with breath control, helps build concentration and emotional regulation.
Depression: Some pilot studies show significant reductions in depressive symptoms, anxiety regulation, and overall perceived calmness.

Studies

Results: Significant reduction in depression symptoms, with 50% of participants achieving remission. Participants reported improved mood, stress resilience, and anxiety regulation. Brain imaging showed increased GABA neurotransmitter levels, linked to calmness and reduced anxiety.

Riley, K. E., et al. (2016). Effects of a 12-week Bikram yoga program on stress, anxiety, and mindfulness in adults. Journal of Psychiatric Research, 79, 65–72.

Results: Participants reported reduced perceived stress, lower anxiety levels, and enhanced mindfulness.

Taspinar, B., et al. (2016). Yoga for depression and anxiety: Effects of Bikram Yoga on mood and psychological resilience. Complementary Therapies in Medicine, 28, 71–78.

Results: The pilot study suggested a reduction in depressive symptoms and improved emotional regulation in adults practicing Bikram Yoga regularly.

5. Pain Management

Bikram Yoga has been studied in populations with chronic pain, including lower back pain. Results suggest it can reduce pain and improve functional mobility.
Benefits related to arthritis and bone joint stiffness, mostly attributed to the heat, stretching, and strengthening of muscular system.
Perceived pain reduction and better pain management.

Studies:

Results: Evidence suggests pain perception and increased pain management improvements, alongside stress and muscular tension reduction.

Saper, R. B., et al. (2009). Yoga for chronic low back pain: A pilot study with Bikram Yoga participants. Pain Medicine, 10(8), 1427–1437.

Results: Reported reductions in lower back pain intensity and improved functional mobility after Bikram Yoga sessions.

6. Safety Considerations

Bikram Yoga is generally safe for healthy adults. However, the heated environment can pose risks for dehydration, heat exhaustion, or dizziness if proper hydration and pacing are not maintained.
Increased self-awareness, and acclimatisation to a heated room correlated with the frequency of classes taken by participants.
People with cardiovascular conditions, severe hypertension, or certain medical issues should consult a healthcare provider before starting.

Studies:

Results: Participants effectively acclimatised to the heated room of ~40°C, with increased mindfulness and listening awareness to one’s body.

Cowen, V. S., & Adams, T. B. (2007). Heart rate and hydration responses to Bikram Yoga: Implications for safety. Journal of Strength and Conditioning Research, 21(3), 617–621.

Results: Emphasised the importance of hydration and monitoring for heat-related risks, especially for beginners or those with medical conditions.