Major Research Findings

Bikram yoga is a style of hatha yoga that involves a standardized series of poses performed in a heated environment ( 4 ). Several studies have shown that Bikram yoga can improve lower body strength, upper and lower body range of motion, and balance in healthy adults ( 4 ). Non-randomized trials suggest that Bikram yoga may improve glucose tolerance, bone mineral density, blood lipid profile, arterial stiffness, mindfulness, and perceived stress in some individuals ( 4 ). However, research on the effects of Bikram yoga on cardiovascular health is mixed, with conflicting results on whether the heated environment enhances the effects of Bikram yoga. One study found that Bikram yoga postures produced similar improvements in blood vessel dilation in healthy middle-aged adults regardless of environmental temperature ( 1 ). Another study found that 12 weeks of Bikram yoga in a heated environment and at room temperature did not significantly alter arterial stiffness in middle-aged adults ( 7 ).

Benefits and Risks

Benefit Summary

Bikram yoga may improve lower body strength, upper and lower body range of motion, and balance in healthy adults ( 4 ). It may also improve glucose tolerance, bone mineral density, blood lipid profile, arterial stiffness, mindfulness, and perceived stress in some individuals ( 4 ). In women with depression, Bikram yoga may reduce depressive symptoms similar to aerobic exercise ( 2 ). It may also be beneficial for cognitive function, particularly for executive functioning in women with ADHD ( 13 ).

Risk Summary

Bikram yoga can cause excessive sweating and dehydration ( 11 ). Therefore, adequate hydration is essential. Bikram yoga is practiced in a hot and humid environment, which increases the risk of heatstroke ( 11 ). If heatstroke symptoms occur, immediately stop exercising and move to a cool place. Additionally, Bikram yoga can be physically demanding ( 12 ). If you are feeling unwell, don't force yourself to practice and consult a doctor before starting.

Study Comparisons

Study Commonalities

These studies indicate that Bikram yoga may improve physical functioning in healthy adults, especially in areas like muscle strength and flexibility. They also suggest that Bikram yoga can potentially reduce stress and improve mental health. However, the research on the effects of Bikram yoga on cardiovascular health is inconsistent, and further research is needed.

Study Differences

These studies used different outcomes, participants, and intervention durations to investigate the effects of Bikram yoga. For example, one study examined the effects of Bikram yoga on blood vessel dilation, while another investigated its effects on depression. Furthermore, some studies focused on healthy adults, while others were conducted on women with depression. These differences highlight the need to consider a range of factors when evaluating the effects of Bikram yoga.

Consistency and Contradictions in Findings

Research on the effects of Bikram yoga shows both consistency and contradictions. Several studies have demonstrated that Bikram yoga can improve physical functioning in healthy adults. However, research on the effects of Bikram yoga on cardiovascular health is inconsistent. Therefore, further research on the effects of Bikram yoga on blood vessel dilation is warranted.

Notes on Applying Findings to Everyday Life

Bikram yoga may be beneficial for improving physical functioning in healthy adults and reducing stress. However, Bikram yoga is practiced in a hot and humid environment, so it's essential to be aware of the risk of heatstroke. Additionally, the practice can be physically demanding, so it's important to consult a doctor before starting if you have any health concerns. Furthermore, Bikram yoga may be dangerous for certain individuals. For example, pregnant women, people with heart or respiratory conditions, and individuals with high blood pressure should consult a doctor before practicing Bikram yoga.

Limitations of Current Research

Research on Bikram yoga is still in its early stages, and more research is needed. In particular, research on the effects of Bikram yoga on cardiovascular health is inconsistent. Additionally, many of these studies focused on specific populations. Therefore, more research is needed to thoroughly evaluate the effects of Bikram yoga.

Future Research Directions

To better understand the effects of Bikram yoga, future research should include large-scale randomized controlled trials to investigate its effects on cardiovascular health. Furthermore, it's important to examine the effects of Bikram yoga on individuals of different ages and with different health conditions. Additional research on the safety of Bikram yoga is also crucial, especially for individuals who may be at higher risk, such as pregnant women or people with heart or respiratory conditions.

Conclusion

Bikram yoga may improve physical functioning and reduce stress in healthy adults. However, be aware of the risks associated with heatstroke and the potential for physical exertion. If you have any health concerns, consult a doctor before starting Bikram yoga. Remember that further research is needed to fully understand the effects of Bikram yoga. While Bikram yoga may offer benefits, it also has potential risks. Understanding these risks and taking appropriate precautions can help you enjoy Bikram yoga safely.