The Controversial Hot Yoga Practice That Changed Western Fitness

In studios around the world, practitioners arrange their mats in neat rows facing wall length mirrors. The room is heated to 105 degrees Fahrenheit with 40 percent humidity. For the next ninety minutes, they will move through exactly twenty six postures and two breathing exercises in an unchanging sequence, sweating profusely as an instructor guides them through a standardized dialogue. This is Bikram yoga, the practice that introduced hot yoga to the Western world and built a global empire before being engulfed in scandal. The story of Bikram yoga is inseparable from the story of its founder, a man who brought genuine therapeutic benefits to millions while allegedly causing profound harm to those closest to him. It is a story about the power of yoga and the dangers of unchecked authority, about healing and exploitation, about a practice that outlasted its creator’s disgrace.

The Calcutta Roots

To understand Bikram yoga, one must first understand Bishnu Charan Ghosh. Born in 1903 in Lahore, Ghosh was the youngest brother of Paramahansa Yogananda, the renowned spiritual teacher who authored Autobiography of a Yogi and founded the Self Realization Fellowship in Los Angeles. While Yogananda pursued the spiritual dimensions of yoga, Bishnu became fascinated with its physical applications. In 1923, at just twenty years old, he founded the College of Physical Education in Calcutta, one of the earliest institutions dedicated to hatha yoga and physical culture.

Ghosh represented a distinctive approach to yoga that emphasized its therapeutic and physiological benefits rather than its spiritual dimensions. He combined traditional hatha yoga postures with bodybuilding, weight training, and the emerging science of physical culture. His students included Monotosh Roy, who became the first Indian to win the Mr. Universe title in 1951, and Reba Rakshit, a performer famous for allowing elephants and cars to be driven over her chest. Ghosh believed that the root of disease was stress, and that spinal health was fundamental to physical, emotional, and mental wellbeing. He worked individually with students, prescribing specific sequences of postures to address particular health conditions.

Ghosh codified eighty four asanas as part of his therapeutic system, drawing on postures that his brother Yogananda had learned and taught. His 1961 book Yoga Cure presented thirty two postures with instructions for their use in treating conditions from diabetes to insomnia. This therapeutic, physically oriented approach to yoga would form the foundation upon which Bikram Choudhury built his empire.

The Rise of Bikram Choudhury

Bikram Choudhury was born in Calcutta in 1944. According to his own accounts, he began studying yoga under Bishnu Ghosh at the age of four and practiced four to six hours daily at Ghosh’s College of Physical Education. He claimed to have won the National India Yoga Championship three consecutive years beginning at age thirteen, retiring as undefeated champion. However, subsequent investigations, including research for Jerome Armstrong’s book Calcutta Yoga and ESPN’s “30 for 30” podcast, revealed that the first National India Yoga Championship was not held until 1974, years after Choudhury had left the country. Evidence suggests he did not begin training at Ghosh’s gymnasium until 1962, when he was eighteen, and that his initial focus was bodybuilding rather than yoga.

What is documented is that Choudhury trained under Ghosh in the 1960s, completing approximately six months of asana instruction before Ghosh’s death in 1970. He did not complete training in pranayama, bandha, or meditation. From the more than five hundred poses and variations in Ghosh’s system, Choudhury selected and arranged twenty six into what would become his signature sequence. He claimed that a weightlifting injury at seventeen had led doctors to predict he would never walk again, and that Ghosh’s yoga had healed his knee, inspiring his mission to share these therapeutic benefits with the world.

In 1971, Choudhury arrived in the United States. He taught briefly in Japan, where he reportedly first experimented with heating the practice room, before settling in California. In 1972, he founded Bikram’s Yoga College of India, initially in San Francisco and later relocating to Los Angeles. The early classes were held in a basement, with donations accepted rather than fixed fees. When actress Shirley MacLaine, one of his early celebrity students, told him he could not run an American yoga school like one in India, he began charging five dollars per class. Attendance grew immediately.

The Twenty Six and Two

The Bikram yoga sequence, often called “26 and 2” for its twenty six postures and two breathing exercises, is practiced identically in every authorized class worldwide. The room is heated to 105 degrees Fahrenheit (approximately 40 degrees Celsius) with 40 percent humidity, conditions intended to replicate the climate of India. Classes last exactly ninety minutes. The room features mirrors on the walls and carpet on the floor, and teachers guide students through a standardized dialogue, though they are encouraged to develop their own delivery style.

The sequence begins with Pranayama, a standing deep breathing exercise designed to warm the body and expand lung capacity. This is followed by a standing series that includes Half Moon Pose with backbend and forward fold, Awkward Pose (a three part chair sequence), Eagle Pose, Standing Head to Knee, Standing Bow Pulling Pose, Balancing Stick, Standing Separate Leg Stretching Pose, Triangle Pose, Standing Separate Leg Head to Knee, Tree Pose, and Toe Stand. After a brief savasana (corpse pose), the floor series begins with Wind Removing Pose, followed by Cobra, Locust, Full Locust, Bow Pose, Fixed Firm Pose, Half Tortoise, Camel, Rabbit, Head to Knee with Stretching, Spine Twisting Pose, and concluding with Kapalabhati breathing in Vajrasana (Blowing in Firm Pose) and final savasana.

Each posture is typically performed twice. The sequence is designed to systematically work every part of the body in a specific order, with each pose preparing the muscles and joints for the next. Choudhury insisted that the postures must be performed with precise alignment to achieve their intended benefits, and that nothing in the sequence could be altered or omitted. This rigidity distinguished Bikram yoga from virtually every other style and became both its defining characteristic and a source of criticism.

The Role of Heat

The heated environment is perhaps the most distinctive and controversial element of Bikram yoga. Proponents argue that the heat warms muscles and connective tissues, making them more pliable and allowing practitioners to stretch more deeply with reduced risk of injury. The elevated temperature also raises heart rate, creating cardiovascular effects similar to moderate intensity exercise. Profuse sweating is said to promote detoxification by helping the body eliminate waste products through the skin.

Research has produced mixed findings on these claims. A 2021 study published in the International Journal of Yoga found that twelve sessions of hot yoga improved cardiorespiratory fitness and increased expression of heat shock proteins (cellular stress response markers), while room temperature yoga did not produce the same cardiovascular improvements. Another study presented at the American Heart Association’s Hypertension Scientific Sessions found that three hot yoga classes weekly for twelve weeks significantly lowered blood pressure in people with stage one hypertension. An eight week study at Colorado State University found that Bikram yoga participants burned approximately 460 calories (men) and 330 calories (women) per ninety minute session, considerably more than traditional yoga.

However, other research has been less supportive. A 2025 systematic review published in Advances in Integrative Medicine found that while some middle aged practitioners experienced improved blood vessel dilation after heated yoga, the practice showed no improvements in arterial stiffness, and practicing in a 105 degree room provided no additional cardiovascular benefit compared to room temperature yoga. The heat itself, the researchers concluded, was not the source of whatever benefits practitioners experienced.

The heat also poses genuine risks. Exercising in extreme temperatures can lead to heat exhaustion, dehydration, and in rare cases heat stroke. Those with heart conditions, blood pressure issues, diabetes, or heat intolerance are advised to consult physicians before attempting hot yoga. Adequate hydration before, during, and after class is essential. Teachers are trained to watch for signs of heat illness, and practitioners are encouraged to rest whenever necessary.

Physical and Mental Benefits

Despite controversies surrounding its founder, substantial evidence supports genuine benefits from the Bikram yoga practice itself. A 2013 study found that eight weeks of Bikram yoga produced significant improvements in flexibility of the lower back, shoulders, and hamstrings compared to a control group. Research has shown improvements in balance, particularly beneficial for older adults at risk of falls. A five year study of women practicing Bikram yoga found increased bone density in the neck, hips, and lower back, suggesting potential benefits for preventing osteoporosis.

The practice also appears to offer mental health benefits. Studies have linked yoga practice to reduced symptoms of depression, anxiety, and stress. The ninety minute Bikram class, with its intense physical demands and requirement for sustained concentration in uncomfortable conditions, develops mental resilience and discipline. Practitioners report improved focus, greater stress tolerance, and enhanced body awareness that extends beyond the studio.

The standardized nature of the practice offers its own advantages. Because the sequence never changes, students can track their progress with precision, noticing improvements in specific postures over time. The predictability removes decision fatigue and allows practitioners to focus entirely on execution rather than anticipation. And because the same sequence is taught worldwide, Bikram practitioners can walk into any authorized studio in any country and know exactly what to expect.

Building an Empire

Through the 1980s and 1990s, Bikram yoga grew from a single Los Angeles studio into a global phenomenon. Choudhury attracted celebrity clients including the Hollywood dancer Marge Champion, actors Martin Sheen, Susan Sarandon, and Raquel Welch, and later Madonna, Lady Gaga, and footballer David Beckham. He claimed (without verification) to have taught yoga to Presidents Richard Nixon, Ronald Reagan, and Bill Clinton. His charisma, showmanship, and the undeniable effectiveness of the practice drew devoted followers willing to pay thousands of dollars for teacher training.

The teacher training program became the engine of expansion. Nine week intensive courses, eventually costing up to ten thousand dollars, certified instructors who could then open their own studios. By its peak, Bikram yoga claimed close to eight hundred affiliated studios worldwide. Unlike a traditional franchise, studios were independently owned and operated, though they paid Choudhury for teacher certification and agreed to maintain his standards. Teachers learned not just the postures but a standardized dialogue to guide classes, ensuring consistency across locations.

Choudhury cultivated a larger than life persona. He taught wearing only a black Speedo and a Rolex watch, drove a fleet of luxury cars including Bentleys and Rolls Royces, and lived lavishly in Beverly Hills. He was known for his abrasive teaching style, berating students about their weight or abilities in language that would be unacceptable in most fitness contexts. Yet many students defended this approach as tough love that pushed them beyond perceived limitations. “Welcome to Bikram’s torture chamber, where you’ll kill yourself for the next ninety minutes,” he would announce at the start of class, and students accepted this framework as part of the transformative experience.

The Copyright Battle

Beginning in 2002, Choudhury attempted to establish copyright protection over his sequence of postures, a move that generated significant controversy within the yoga community. Historians noted that yoga postures had been practiced for thousands of years and could not be owned by any individual. Critics pointed out that the twenty six poses in Choudhury’s sequence were drawn from traditional hatha yoga, not invented by him, and that ancient Indian texts prescribed various numbers of asanas without standardizing any particular sequence.

In 2011, Choudhury sued Yoga to the People, a competing studio founded by a former student, for copyright infringement. The case ultimately reached the U.S. Court of Appeals for the Ninth Circuit, which ruled unanimously in October 2015 that yoga sequences could not be copyrighted. The court found that the sequence constituted “a collection of facts and ideas” not entitled to copyright protection. The United States Copyright Office subsequently issued clarification that yoga postures (asanas) could not be copyrighted in the manner Choudhury claimed, and that other studios could continue to teach the series freely.

This ruling had profound implications. Studios that had operated under the Bikram name began to rebrand, many adopting the generic term “hot yoga” while continuing to teach the same or similar sequences. The tight control Choudhury had maintained over his method began to dissolve. And the legal battles would prove to be only the beginning of his troubles.

Allegations and Downfall

Beginning in 2013, multiple women came forward with allegations of sexual assault, harassment, and rape against Bikram Choudhury. By January 2014, five women had filed lawsuits. The allegations described a pattern of predatory behavior at teacher training sessions, where young women seeking certification found themselves targeted by the man they viewed as a spiritual authority. Accusers described a cult like atmosphere in which members of Choudhury’s inner circle allegedly helped identify and isolate victims.

Minakshi Jafa-Bodden, who served as Choudhury’s head of legal and international affairs from 2011 to 2013, filed suit after being terminated when she began investigating the sexual assault claims. Her lawsuit alleged wrongful termination, sexual harassment, and gender discrimination. In January 2016, a jury awarded Jafa-Bodden $924,500 in compensatory damages and $6.4 million in punitive damages, finding that Choudhury had acted with malice, oppression, and fraud. During her two years working closely with Choudhury, she testified, she witnessed “severe, ongoing, pervasive and offensive conduct” toward women, homosexuals, African Americans, and other minorities.

Choudhury denied all allegations. In a 2016 interview on Real Sports with Bryant Gumbel, he asked, “Why would I have to harass women? People spend one million dollars for a drop of my sperm,” and called his accusers “trash” and “psychopaths.” Three sexual assault cases were settled out of court. Then, in May 2016, rather than pay the judgment to Jafa-Bodden, Choudhury fled to India. A Los Angeles judge issued a warrant for his arrest in May 2017. He filed for bankruptcy, claiming more than sixteen million dollars in debt from the various lawsuits.

Jafa-Bodden ultimately gained control of Bikram, Inc. in America. Choudhury has continued to teach outside the United States, conducting teacher training sessions in Mexico, Spain, India, and elsewhere. He has never faced criminal charges. The 2019 Netflix documentary Bikram: Yogi, Guru, Predator, directed by Academy Award winner Eva Orner, brought the allegations to wider public attention, featuring testimony from accusers and documenting both Choudhury’s rise and his fall from grace.

The Practice After the Founder

The revelations about Choudhury created a crisis for the thousands of practitioners and hundreds of studios that had built their practice around his method. Some teachers, like Jakob Schanzer who had viewed Choudhury as a father figure, quit the practice entirely. Others, like Donna Rubin and Jen Lobo who founded a Bikram studio in New York in 1999, rebranded their businesses to distance themselves from the founder while continuing to teach similar sequences. Their studio, renamed Bode NYC, began offering classes beyond the traditional Bikram method.

Many studios dropped the Bikram name while continuing to teach the twenty six posture sequence, now often marketed simply as “hot yoga” or “26 and 2.” The Original Hot Yoga Association was founded to connect Bikram trained teachers and lineage schools without direct affiliation to Choudhury. These studios emphasize that they are independently owned and operated, that their teachers trained with certified instructors, and that Choudhury himself has no involvement in or financial benefit from their operations.

The broader hot yoga movement that Bikram helped spawn has continued to flourish. Baptiste Power Vinyasa, Moksha (now Modo), CorePower, and numerous other heated yoga styles have attracted practitioners who want the benefits of practicing in a warm environment without the rigid structure or controversial associations of traditional Bikram yoga. These styles typically allow more variation in sequencing and temperature, and many last sixty rather than ninety minutes.

Bikram Yoga Today

For those interested in experiencing the original Bikram sequence, studios teaching the twenty six postures remain available in most major cities, though many now operate under different names. The practice itself is accessible to beginners, as the fixed sequence allows students to become familiar with poses over time, and the heat helps muscles warm and stretch. Most studios offer introductory packages for new students.

Preparation is essential. Practitioners should hydrate thoroughly in the hours before class, avoid eating for two to three hours beforehand, and bring a large water bottle. Lightweight, moisture wicking clothing is recommended. A yoga mat, towel, and sometimes a second towel for the face are standard equipment. First time students are typically advised to position themselves near the door or a vent, to sit or lie down if feeling dizzy or nauseous, and to focus on breathing rather than pushing through discomfort.

Those with cardiovascular conditions, blood pressure issues, pregnancy, or heat intolerance should consult a physician before attempting hot yoga. Signs of heat exhaustion include nausea, dizziness, rapid heartbeat, and confusion. Teachers are trained to recognize these symptoms, and students are encouraged to rest whenever necessary rather than pushing through. The intense conditions that make Bikram yoga effective also make it potentially dangerous for those who ignore their body’s signals.

A Complicated Legacy

The story of Bikram yoga encapsulates the complexities of separating art from artist, practice from practitioner. The twenty six posture sequence, whatever its origins and whoever assembled it, has provided genuine physical and mental benefits to millions of people around the world. Research supports its effectiveness for improving flexibility, balance, cardiovascular fitness, and mental wellbeing. The heated environment, while not for everyone, creates conditions that many find transformative.

At the same time, the man who popularized this practice and built it into a global brand stands accused of profound harm to the women who trusted him. His flight from the United States, his refusal to pay court ordered judgments, and his continued teaching abroad despite the allegations raise troubling questions about accountability and justice. For many practitioners, the practice remains valuable even as they reject its founder.

Perhaps the ultimate lesson is that yoga, like any discipline, is bigger than any individual. The postures Choudhury assembled came from a tradition thousands of years old. They were taught to him by Bishnu Ghosh, who learned from his brother Yogananda, who studied under Lahiri Mahasaya, in a lineage stretching back through centuries. The heat, the sweat, the challenge of holding postures in uncomfortable conditions, the mirror reflecting one’s effort and limitations, the community of practitioners facing the same struggle together: these elements transcend any single teacher. The practice endures, even as its most famous proponent remains in exile, because what happens in that heated room belongs not to him but to everyone who steps onto the mat.

References

[1] Wikipedia. “Bikram Yoga.” https://en.wikipedia.org/wiki/Bikram_Yoga

[2] Wikipedia. “Bikram Choudhury.” https://en.wikipedia.org/wiki/Bikram_Choudhury

[3] Wikipedia. “Bishnu Charan Ghosh.” https://en.wikipedia.org/wiki/Bishnu_Charan_Ghosh

[4] The Week. “Of Bishnu, Buddha and Bikram: Tracing Calcutta’s yoga legacy.” https://www.theweek.in/leisure/society/2019/12/15/bishnu-buddha-bikram-tracing-calcutta-yoga-legacy.html

[5] Yoga is Medicine. “Ghosh, Bikram, and Hot Yoga: What does it all mean?” https://www.yogaismedicine.com/ghosh-bikram-hot-yoga/

[6] Yogapedia. “Beginner’s Guide to Bikram Yoga.” https://www.yogapedia.com/beginners-guide-to-bikram-yoga-from-its-short-history-to-sequence-of-26-parching-postures/2/8430

[7] PMC/NIH. “Cardiovascular, Cellular, and Neural Adaptations to Hot Yoga versus Normal-Temperature Yoga.” https://pmc.ncbi.nlm.nih.gov/articles/PMC8191229/

[8] Runner’s World. “Hot Yoga Reduces Blood Pressure Study.” https://www.runnersworld.com/news/a29350472/hot-yoga-benefits-heart-health/

[9] Healthline. “Hot Yoga Benefits: Science-Backed Facts and Safety Tips.” https://www.healthline.com/health/hot-yoga-benefits

[10] Study Finds. “Hot Yoga Doesn’t Deliver On Heart Health Promises.” https://studyfinds.org/hot-yoga-heart-health/

[11] CBC News. “Doc raises sexual misconduct allegations against Bikram yoga founder.” https://www.cbc.ca/news/entertainment/netflix-doc-bikram-1.5280899

[12] Esquire. “Where Bikram Choudhury from Netflix Doc is Now.” https://www.esquire.com/entertainment/movies/a29831146/bikram-choudhury-bikram-yogi-guru-predator-netflix-doc-now/

[13] Oxygen. “What Happened To Bikram Choudhury’s Former Lawyer.” https://www.oxygen.com/true-crime-buzz/what-happened-to-minakshi-micki-jafa-bodden-bikram-choudhurys-ex-lawyer

[14] Yoga Jala. “The 26 Bikram Yoga Poses + Free Cheat Sheet.” https://yogajala.com/26-bikram-yoga-poses/