Bikram Hot Yoga is a therapeutic yoga practice assessible to everybody
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My 30-Day Bikram Yoga Transformation

30/4/2025

 
Richard took his first Bikram Yoga class 30 days ago, read about his experience below. ​

From Curiosity to Commitment

I never imagined I’d willingly spend 90 minutes a day in a 40°C room, contorting my body into unfamiliar positions—especially considering I’ve had no use of my right arm and significant weakness in my right leg and ankle since suffering a stroke on a submarine while serving in the Australian Navy in 1994. The stroke didn’t just affect me physically—it also took a toll on my mental health, leaving me with lingering challenges that I’ve had to manage for decades.
​
My wife, Bronwyn, had been attending Hot For Yoga Studio classes for years, always encouraging me to come along. She knew the benefits firsthand, but I hesitated. My sport of choice was indoor rowing on a Concept 2—it was safe, structured, and familiar. However, as I got older, I noticed a decline in my strength, flexibility, and range of motion. That realisation and Brony’s persistent encouragement finally nudged me toward the hot room.
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​What is Bikram Yoga? A Beginner's Overview
Bikram Yoga is a fixed sequence of 26 postures and two breathing exercises performed in a heated room at 40°C and 40% humidity. Each 90-minute class works your muscles, joints, organs, and mental focus. The consistency appealed to me, especially given rowing's repetitive nature. This structure gave me a measurable way to track progress.

​The First Class: Sweat, Struggle, and Doubt
That first class was brutal. The heat felt unbearable, my balance was non-existent, and I spent more time lying on my mat than in actual poses. It was humbling—and honestly, a little terrifying.
But I wasn't alone. Most first-timers struggle. The key, I learned, was to rest when needed. Adjusting to the intensity takes time.

​A Turning Point. Embracing the Heat
By the end of the third session, something shifted. I wasn’t just enduring the heat but beginning to work with it. I found a rhythm that respected my limitations while pushing me just enough to build strength and resilience.
One powerful realisation was that progress doesn't mean symmetry. My right side may never mirror my left, but that didn’t make the effort or the results any less valid. Each small win—standing longer, stretching deeper, recovering faster—meant even more.
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Physical Benefits: The Change I Didn't Expect
In just 30 days, the benefits were impossible to ignore:
  • Increased strength, especially through my weaker leg
  • Improved flexibility and range of motion
  • A much greater sense of balance and postural awareness
  • Easier, deeper breathing—a benefit I didn’t expect to be so profound
  • A renewed sense of determination and mental clarity
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​Mental Clarity and Emotional Resilience
Hot yoga isn’t just physical—it’s deeply mental. Coming from rowing, I was used to pushing through discomfort. But Bikram taught me to breathe through it instead. That shift has been invaluable:
  • Greater mental focus and calm
  • Less anxiety and mental chatter
  • A mindset of self-acceptance and persistence
Don’t just take my word for it. Research from Harvard shows hot yoga can ease depression and improve mood, and I’m living proof of that.
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From Resistance to Record-Breaker
The improvements from yoga have been so impactful that I recently set a Concept 2 age group World Record—something I never would’ve predicted at the start of this journey. I credit much of that achievement to the work done in the Hot For Yoga studio.

The Community
One of this journey's most surprising and rewarding aspects has been joining the Hot For Yoga Studio community. For years, Brony shared stories of the friendships and support she’d found there. Now that I’ve joined, I see it firsthand. Holly, the owner, fosters an incredibly welcoming and inclusive environment. Everyone in the room is facing their own challenges, yet there’s a shared sense of purpose and mutual encouragement.
From Sceptic to Addict
Bikram Yoga has given me more than physical strength—it has reignited my confidence, sharpened my focus, and improved my breathing. What began as scepticism became a personal transformation that helped me achieve a Concept 2 World Record.

Brony believed in the power of this practice long before I did. Thanks to her encouragement, I found a discipline that continues to challenge and empower me daily. She was right all along—and now, I can say with certainty, I’m all in.

Start Your Own Journey
Whether recovering from injury, ageing, or seeking a new challenge, Bikram Yoga might surprise you. You don’t need to be flexible or strong to begin. You just need to start.

Bikram Yoga and Bone Density: A Powerful Duo for Better Bone Health

17/4/2025

 
​The benefits of a regular Bikram Yoga practice are seemingly endless, but one especially exciting advantage is its potential to improve bone density. That’s right—Bikram Yoga and bone health make quite the team.
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.
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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.
Female doing Toe Stand on a log
​The study concluded that regular Bikram Yoga practice may help preserve—or even increase—bone mineral density over time. As such, it could be a powerful tool in the prevention of osteoporosis.

So what are you waiting for, book your next class now, and stretch your way to healthier bones.

How to Prepare for a Bikram Yoga Class

7/4/2025

 
​​Starting something new can be a daunting thought but it doesn’t have to be. With proper preparation you can slide through your first sweaty hot yoga class. Here are our top 5 tips to prepare for your first Bikram Hot Yoga class.
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.
Female holding yoga matter ready for first Bikram Yoga class
For Women:
  • Top: Sports bra, moisture-wicking crop top, or lightweight tank (preferably fitted to avoid fabric clinging uncomfortably).
  • Bottom: Breathable yoga shorts or fitted leggings made from sweat-wicking materials.
For Men:
  • Top: Optional—many go shirtless; otherwise, a sleeveless moisture-wicking tank or fitted tee.
  • Bottom: Lightweight yoga shorts or compression shorts with moisture-wicking fabric.
5.  Arrive early to relax and slow down before your class.
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​Now that you're equipped with these helpful tips for your first Bikram Yoga class, take the plunge and experience the transformative power of hot yoga - your body, mind and spirit will thank you!

We are looking forward to practising with you soon!

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