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Evidence-Based Medicine & Clinical TrialsHarvard · NIH · Peer-Reviewed

Peer-Reviewed Scientific Research

20+ years of clinical investigations by leading medical researchers examining the physiological, cellular, and psychological benefits of Bikram Yoga.

9studies collected here, with more added as they publish
26 + 2postures and breathing exercises, the same in every study
90 minevery class, in every lab and studio
105°Fat 40% humidity, the standard hot room

Harvard Medical School · Massachusetts General Hospital

Heated yoga and depression: the first randomized trial

In 2023, researchers at Mass General and Harvard Medical School published the first randomized controlled trial of heated yoga for major depression, using the Bikram sequence in a 105°F room at ordinary community studios. Adults with moderate-to-severe depression who took about one 90-minute class a week for eight weeks saw a large drop in symptoms compared with a waitlist group. The findings appeared in The Journal of Clinical Psychiatry. Mass General’s sleep division also studied Bikram practitioners in 2012; that paper is in the library below.

After 8 weeks · share of participants

Responsehigher is better
Waitlist6%
Heated yoga59%
Remissionhigher is better
Waitlist6%
Heated yoga44%

Response = depression score fell by half or more. Remission = score low enough to no longer meet criteria for depression. Nyer et al., 2023.

The library

Studies of the Bikram sequence

Each entry links to the full paper as a PDF. Tap Read the full study to open it in the reader, where you can scroll and zoom.

Showing 8 of 8 studies, newest first

2014Bone health

Five years on the mat: bone density in teachers

“Optimization of Physical Activity as a Countermeasure of Bone Loss: A 5-Year Study of Bikram Yoga Practice in Females”

Sangiorgio SN, Mukherjee AK, Lau NW, Mukherjee A, Mukhopadhyay P, Ebramzadeh E
Orthopaedic Institute for Children; UCLA Dept. of Orthopaedic Surgery · Health, 6, 1124–1132 · doi:10.4236/health.2014.611139

Researchers scanned the hips and spines of nine women who taught and practiced Bikram Yoga, then scanned them again five years later. Women who were pre-menopausal gained bone density at all three sites. Post-menopausal women lost density over the same period. The authors conclude the practice may preserve or increase bone density in pre-menopausal women.

  • Participants: 9 female Bikram teachers, 30–59
  • Practice: 3+ classes a week
  • Design: DEXA scans 5 years apart
Read the full study
PDF · 9 pages (Opens PDF)Download PDF
2014Mind & stress

The mirror and the body: how the hot room changes self-image

“Mind-Body Transformations: Appearance and Yoga in the Hot Room”

Green DN
University of British Columbia · International Textile and Apparel Association Proceedings, #71

A researcher lived on site for the full nine-week teacher training and interviewed 35 women from around the world. Many described a new comfort with their bodies, and they credited daily practice in front of the full-length mirror. Most said their clothing choices outside the studio had changed as a result.

  • Participants: 35 women, 22–45
  • Setting: 9-week Bikram teacher training, Los Angeles, 2013
  • Design: Ethnography and questionnaires
Read the full study
PDF · 2 pages (Opens PDF)Download PDF
2013Heart & metabolism

Younger arteries, lower insulin resistance

“The Effect of Bikram Yoga on Arterial Stiffness in Young and Older Adults”

Hunter SD, Dhindsa MS, Cunningham E, Tarumi T, Alkatan M, Nualnim N, Tanaka H
University of Texas at Austin · The Journal of Alternative and Complementary Medicine, 18 · doi:10.1089/acm.2012.0709

After eight weeks, carotid artery compliance increased and arterial stiffness decreased in the younger group. In the older group, insulin levels and the insulin resistance score (HOMA-IR) fell significantly, along with total and LDL cholesterol. Flexibility improved in both groups.

  • Participants: 24 young (avg 30) and 18 older adults (avg 53)
  • Practice: 3 classes a week for 8 weeks
  • Room: 40.5°C, 40–60% humidity
Read the full study
PDF · 5 pages (Opens PDF)Download PDF
2012Sleep

Back to sleep faster on yoga days

“Decreased Nocturnal Awakenings in Young Adults Performing Bikram Yoga: A Low-Constraint Home Sleep Monitoring Study”

Kudesia RS, Bianchi MT
Sleep Division, Neurology Department, Massachusetts General Hospital (Harvard Medical School) · ISRN Neurology, Article ID 153745 · doi:10.5402/2012/153745

Participants wore a headband sleep monitor for two weeks and kept a diary, choosing their own yoga days. Standard measures like total sleep time did not change. A more sensitive analysis found that on nights after Bikram class, people fell back asleep faster after waking in the night.

  • Participants: 13 young adults
  • Length: 14 days of home sleep monitoring
  • Design: Yoga nights vs non-yoga nights
Read the full study
PDF · 7 pages (Opens PDF)Download PDF
2011Mind & stress

Eight weeks to less stress and more mindfulness

“An Examination of the Effectiveness of an 8-Week Bikram Yoga Program on Mindfulness, Perceived Stress, and Physical Fitness”

Hewett ZL, Ransdell LB, Gao Y, Petlichkoff LM, Lucas S
Department of Kinesiology, Boise State University · Journal of Exercise Science & Fitness, 9(2), 87–92

After eight weeks, participants scored higher on mindfulness and lower on perceived stress. Balance, flexibility and estimated aerobic fitness improved too. People whose mindfulness rose the most tended to report the biggest drops in stress.

  • Participants: 51 adults, 20–54
  • Practice: 20+ classes in 8 weeks
  • Design: Pre/post measures
Read the full study
PDF · 6 pages (Opens PDF)Download PDF
2010Bone health

Stronger bones in long-time practitioners

“Bikram Yoga as a Countermeasure of Bone Loss in Women”

Mukherjee A, Mukherjee P, Rude RR
Bikram’s Yoga College of India; Keck School of Medicine, USC · Chinese Medicine, 1, 1–4 · doi:10.4236/cm.2010.11001

DEXA scans of 14 women with years of regular practice showed bone density above the average for women of the same age and ethnicity at the spine, hip and whole body. Six of the 14 were in the top 16% of the population for whole-body bone density.

  • Participants: 14 pre-menopausal women
  • Practice: 3+ classes a week for 3+ years
  • Design: DEXA scans vs age norms
Read the full study
PDF · 4 pages (Opens PDF)Download PDF
2008Strength & balance

Better balance and stronger legs in 8 weeks

“Yoga as Steadiness Training: Effects on Motor Variability in Young Adults”

Hart CEF, Tracy BL
Department of Health and Exercise Science, Colorado State University · Journal of Strength and Conditioning Research, 22(5), 1659–1669

Young adults new to the practice took 24 classes over eight weeks. Their eyes-closed balance time rose sharply and leg strength rose 14%, while the control group did not change. People who were least steady at the start gained the most leg control.

  • Participants: 10 yoga, 11 controls
  • Practice: 24 classes in 8 weeks
  • Design: Controlled trial
Read the full study
PDF · 11 pages (Opens PDF)Download PDF
PosterHeart & metabolism

What one class asks of the body

“Acute Metabolic, Cardiovascular, and Thermal Responses to a Single Session of Bikram Yoga”

Fritz ML, Grossman AM, Mukherjee A, Hunter SD, Tracy BL
Neuromuscular Function Laboratory, Colorado State University · Research poster

Practitioners did a full class wearing a mask to measure oxygen use, a heart-rate strap and a swallowed temperature sensor. The standing series was the most demanding part, with heart rate peaking near the end of it. Core temperature rose by an average of 1.7°F and stayed within a safe range.

  • Participants: 19 experienced practitioners, 19–40
  • Practice: 2+ classes a week, 1+ year
  • Design: Single class in a lab chamber
Read the full study
PDF · 1 page (Opens PDF)Download PDF

Reading the research

How to read these numbers

Most of these are pilot studies with small groups of between 9 and 51 people. Several have no control group, and some were funded or co-authored by Bikram’s Yoga College of India; each paper states this in full. The charts show the averages each paper reported, taken directly from its tables and text. Open the PDF for the complete methods, statistics and limitations.

More on the way

A growing library

New experiments on the 90-minute class are added here as they are published. Researchers studying the original sequence can reach us through the contact page.

  • Every study keeps its original title and full PDF.
  • Results are reported as the authors stated them, including results that were not favorable.
Bikram Yoga ResearchResearch summaries are for education and are not medical advice. Talk to your doctor before starting any new exercise program.