Ashtanga Yoga vs. Bikram Yoga – Which is Better?
Both Ashtanga Yoga and Bikram Yoga are intense and structured styles, but they have different philosophies, benefits, and approaches. The best choice depends on your goals, fitness level, and preferences.
In this article, we’ll compare Ashtanga and Bikram Yoga based on key factors like structure, intensity, benefits, and suitability to help you decide which one is better for you.
1. Overview of Ashtanga Yoga
What is Ashtanga Yoga?
Ashtanga Yoga is a dynamic and physically demanding practice that follows a fixed sequence of poses combined with breath control (Ujjayi Pranayama), energy locks (Bandhas), and gaze points (Drishti).
✔ Created by Sri K. Pattabhi Jois in the 20th century.
✔ Involves six progressive series (Primary, Intermediate, and four Advanced series).
✔ Requires discipline and consistent practice.
Key Features of Ashtanga Yoga:
✔ Fast-paced, physically intense flow of poses.
✔ No room heating – Heat is generated naturally through movement.
✔ Focuses on breath-movement synchronization (Vinyasa flow).
✔ Encourages self-practice (Mysore style) or guided led classes.
Who is Ashtanga Yoga Best For?
✔ Experienced yogis who love structure and discipline.
✔ Those looking for strength-building, flexibility, and endurance.
✔ People comfortable with challenging sequences and intense physical exertion.
2. Overview of Bikram Yoga
What is Bikram Yoga?
Bikram Yoga is a hot yoga style that consists of a fixed sequence of 26 postures and two breathing exercises performed in a heated room (40°C / 104°F) with 40% humidity.
✔ Created by Bikram Choudhury in the 1970s.
✔ Every class follows the same 90-minute sequence.
✔ The high heat increases sweating and flexibility.
Key Features of Bikram Yoga:
✔ Intense heat (hot yoga style) to promote detoxification and flexibility.
✔ The same sequence of poses every class, focusing on strength and balance.
✔ No music, chanting, or hands-on adjustments – just verbal instruction.
✔ Hydration is crucial to prevent dehydration from excessive sweating.
Who is Bikram Yoga Best For?
✔ Those who enjoy sweating and detoxing in a heated environment.
✔ Beginners who prefer a predictable, structured practice.
✔ People looking for a low-impact but intense workout.
3. Comparing Ashtanga Yoga and Bikram Yoga
Feature | Ashtanga Yoga | Bikram Yoga |
Intensity | Very intense, fast-paced | Intense, but slower movements |
Sequence | Fixed, but varies by series (6 levels) | Fixed 26 postures, same every class |
Heat | No external heat; heat is built internally | Heated room (40°C) |
Flexibility Requirement | Requires moderate flexibility to start | Heat helps increase flexibility |
Breath Control (Pranayama) | Focuses on deep, controlled breathing | Limited breathwork, two breathing exercises |
Sweating | Moderate sweating due to movement | Heavy sweating due to external heat |
Strength & Endurance | Builds muscular strength and stamina | Focuses on balance and endurance |
Mental Challenge | Requires mental focus and patience | Requires mental resilience to handle heat |
Accessibility | More challenging for beginners | Easier for beginners due to repetition |
Weight Loss | Effective for weight loss with regular practice | Helps with weight loss due to sweating |
Best for Beginners? | Better for intermediate to advanced yogis | More beginner-friendly |
4. Which One is Better for You?
The answer depends on your personal goals, fitness level, and preference for heat.
✔ Choose Ashtanga Yoga if:
You want a physically demanding, strength-building practice.
You prefer structured yet evolving sequences.
You like fast-paced, flowing movements (Vinyasa-style yoga).
You are comfortable with self-discipline and long-term progression.
✔ Choose Bikram Yoga if:
You enjoy hot yoga and sweating.
You prefer a fixed, predictable sequenceevery class.
You want a low-impact but detoxifying workout.
You are a beginner looking for a guided, structured routine.
Final Verdict: Ashtanga vs. Bikram Yoga
Both styles have unique benefits:
Ashtanga Yogais best for building strength, endurance, and flexibility while developing discipline.
Bikram Yogais best for sweating, detoxification, and improving flexibility in a heated room.