My 30-Day Bikram Yoga Transformation

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.
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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.

​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.

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.