Train Yoga Here’s a helpful chart to understand and breakdown the differences between the two:
HEATED VINYASA YOGA
BIKRAM YOGA
78–95 degrees Fahrenheit (humidity varies).
105 degrees Fahrenheit (humidity 40 percent).
Varied in each class, and breath is linked to movement using Ujjayi breath.
A total of 26 poses and two Pranayama/breathing exercises.
Wood, Vinyl, Bamboo, Concrete, etc.
Carpet.
Some studios have them and some don’t.
Usually at least two to three mirrors are present; three are ideal.
Lighting
Varies: ambient, dark, natural light.
Fluorescent/full light only.
Music
Depends on each class, studio, and instructor; most will have some variation of music.
None (instructor may use headset to speak).
Instructors have a range of certifications from different areas/ schools.
Only Bikram-certified instructors are allowed to teach.
Class Length
Typically 60 minutes; there are occasionally 75- and 90-minute classes as well.
90 minutes.
Advantages
Heat helps warm the body up to allow access to the poses. Sequences are different each time, so it’s never monotonous. Provides core intensive/ strengthening. Flowing sequences. High caloric burn. Poses are usually demonstrated. Helps to release any blockage of energy flow throughout the body. Builds body awareness. Strengthens body and mind.
Heat helps warm the body up to allow access to the poses. There is a set sequence so you know what to expect (regimented). High caloric burn. Once the beginners’ series is “mastered,” there is an advanced series taught ONLY at the headquarters in Los Angeles by Bikram and Emmy. Builds body awareness. Strengthens body.
VARIABLES Temperature Asanas/Poses Flooring Mirrors
Instructors/Teachers
Disadvantages
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Dizziness, nausea, fatigue. Style of Vinyasa varies greatly upon different studios and instructors. As with all forms of yoga and exercise, injury can occur.
Dizziness, nausea, fatigue, dehydration, and headaches can occur. Repetitious. Participants are encouraged to not leave the room and refrain from drinking water until after Eagle Pose. Long classes can be hard to fit into your day. Studios can smell from sweat mixing with carpet. Militant vibe. Poses are not demonstrated. Bikram calls his studios “torture chambers.” As with all forms of yoga and exercise, injury can occur.