Throughout the 26 postures in the Bikram Yoga sequence, we practice numerous low-impact, weight-bearing poses. These postures, performed in a heated environment, gently stress the bones in a safe and controlled way. This stimulation encourages the body to strengthen and rebuild bone tissue—a process known as bone remodeling. It’s one of the key reasons Bikram Yoga is often considered an ideal form of yoga for those concerned about osteoporosis.
​
But don’t just take our word for it—this is backed by science.
A 2014 study explored the potential impact of Bikram Yoga on improving bone density. The study tracked nine female Bikram Yoga practitioners, aged 30 to 59, who consistently attended at least three classes per week. Their bone mineral content was measured at the start of the study and again five years later.

The results were very positive:

• Premenopausal participants showed an average increase in bone mineral density of 6.6% at the femoral neck, 2.0% at the total hip, and 1.0% in the lumbar spine. 
• Postmenopausal participants, in contrast, experienced decreases of 6.0%, 8.1%, and 5.6% in those same areas, respectively.

1. ​Leave all expectations at the door. Bikram yoga is beginner friendly and zero flexibility or strength is required. Thinking you need to be flexible to start yoga is like saying you need to know how to play the piano to take piano lessons. You start a yoga practice to improve your flexibility. Bikram yoga will not only increase your flexibility, it will also improve the strength and balance of your body, mind and spirit.
2.  Hydration is key. You want to arrive to class well hydrated so drink a little extra water the night before and during the day. Not only will proper hydration help you in your Bikram yoga class it helps maintain optimal bodily functions, supports digestion, and boosts energy levels. Proper hydration also aids in maintaining healthy skin and regulating body temperature.
3.  Breathe – everything else is optional. Listen to your body and take breaks during class by sitting on your mat and watching. You want to finish the class feeling better than when you started, so take it easy.
4.  Wear loose breathable clothing. Opt for minimal, breathable, and sweat-wicking gear that moves with you, keeping you comfortable throughout your practice.