If you’re a yoga enthusiast, you’ve probably heard of Bikram and Ashtanga yoga. Both of these styles are known for their challenging poses, but which one is harder?

The answer to this question is not straightforward. It depends on various factors, such as your level of flexibility, strength, and experience with yoga.

Bikram yoga, also known as hot yoga, is a style of yoga that involves a sequence of 26 poses and two breathing exercises. The practice is done in a room heated to 105°F (40°C) with a humidity of 40%. The heat is supposed to help you sweat out toxins and increase your flexibility.

“Bikram yoga can be challenging, especially if you’re not used to the heat. However, the sequence is the same every time, which can make it easier to master over time.” said Jane Benson of Bikram Yoga Mornington.

Ashtanga yoga, on the other hand, is a more dynamic and physically demanding style of yoga. It involves a sequence of poses that are done in a specific order, and each pose is held for five breaths.

Ashtanga yoga can be challenging for beginners as it requires a lot of strength and flexibility. However, the practice can help you build both over time. Ashtanga yoga is also known for its focus on breath, which can help you stay present and calm during the practice.

Comparing the Practices

Core Philosophies and Origins

Bikram and Ashtanga yoga are two distinct styles of yoga that have different origins and philosophies. Bikram yoga was created by Bikram Choudhury in the 1970s, while Ashtanga yoga was developed by Pattabhi Jois in the early 20th century.

Bikram yoga is a modern style that focuses on physical fitness, while Ashtanga yoga is an ancient yoga style that emphasizes discipline and mental balance.

Physical and Mental Demands

Both Bikram and Ashtanga yoga are physically demanding practices that require strength, balance, and flexibility.

Bikram yoga is known for its hot and humid environment, which can make the practice more challenging and intense.

Ashtanga yoga, on the other hand, is a more traditional practice that focuses on a set sequence of poses and emphasizes the mind-body connection.

Class Structure and Sequence

Bikram yoga classes are typically 90 minutes long and consist of the same 26 poses and two breathing exercises. The sequence is designed to work the entire body and is performed in a hot and humid environment like what Bikram Yoga Mornington offers.

Ashtanga yoga classes are also typically 90 minutes long, but the sequence varies depending on the teacher and the level of the class. Ashtanga yoga is typically performed in a warm room and includes six specific pose sequences, including the primary series and the sun salutations.

Health Benefits and Risks

Improving Flexibility and Healing

Bikram yoga and Ashtanga yoga are both known for their ability to improve flexibility and promote healing.

The sustained poses and stretching in both practices can help to release tension and increase range of motion in the joints.

Bikram yoga, in particular, is practiced in a heated room, which can help to increase blood flow and promote the release of toxins from the body. This can aid in the healing process and help to prevent injury.

Building Strength and Endurance

Both Bikram and Ashtanga yoga can help to build strength and endurance.

Bikram yoga includes a series of 26 poses, which are performed in a specific order. This can help to improve muscle tone and increase strength in the arms, legs, and core.

Ashtanga yoga, on the other hand, is a more dynamic practice that includes a series of flowing movements. This can help to improve cardiovascular fitness and build endurance over time.

Potential for Overexertion and Injury

While both Bikram and Ashtanga yoga offer a range of health benefits, there is also a potential for overexertion and injury.

In Bikram yoga, the heated room can cause some practitioners to push themselves too hard. This can lead to dehydration and overheating. In Ashtanga yoga, the dynamic movements and sustained poses can put a lot of strain on the joints, particularly the spine.

Practitioners should listen to their bodies and work within their limits to prevent injury.