Background: Bikram yoga, a form of hot yoga practiced in heated environments, has been associated with improvements in flexibility, body composition, and overall well-being. However, longitudinal evidence on its effects in adult women remains limited. Obesity/metabolic syndrome (MetS) is highly prevalent among adult women worldwide, with estimates exceeding 40% in middle-aged populations, underscoring the need for low-impact interventions targeting adiposity and age-related metabolic risks. This study evaluated the effects of 6-month Bikram yoga on body fat percentage (¿) in adult women, with age-stratified analyses. Methods: Twenty-two women (20-65 years) participated in a structured Bikram yoga program consisting of three weekly sessions (90 min, 26 postures + 2 breathing exercises, 40 degrees C, 40% humidity) over six months. Anthropometric assessments (8 skinfolds, 5 body circumferences, weight, and height) were conducted at T0, T1 (similar to 45 days), T2 (similar to 90 days), and T3 (6 months). ¿ was estimated using multiple validated prediction equations integrated into the Exercise Science Toolkit. Results: A significant and progressive reduction in ¿ was observed across the sample: -3.71% at T1 (p < 0.0001) and -6.07 at T3 (p < 0.0001) compared to the baseline. Positive outcomes were consistent across all age subgroups: subgroup A (20-35 years, T3 -6.62%), subgroup B (36-50 years, T3 -5.96%), and subgroup C (51-65 years, T3 -5.39%). Decreased inter-subject variability (SD) suggests a similar direction of change among participants. Conclusions: Regular Bikram yoga practice (three sessions per week for six months) was associated with significantly and consistently reduced ¿ among adult women aged 20-65, exceeding the clinical threshold (>5%) for metabolic benefits. Effects were evident after six weeks and remained across all age subgroups, suggesting that Bikram yoga may represent an effective, low-impact intervention for health promotion and active aging.
Six Months of Bikram Yoga: Longitudinal Effects on Body Fat Reduction and Age-Related Responses in Adult Women
Zoila, Federico
;
2026-01-01
Abstract
Background: Bikram yoga, a form of hot yoga practiced in heated environments, has been associated with improvements in flexibility, body composition, and overall well-being. However, longitudinal evidence on its effects in adult women remains limited. Obesity/metabolic syndrome (MetS) is highly prevalent among adult women worldwide, with estimates exceeding 40% in middle-aged populations, underscoring the need for low-impact interventions targeting adiposity and age-related metabolic risks. This study evaluated the effects of 6-month Bikram yoga on body fat percentage (¿) in adult women, with age-stratified analyses. Methods: Twenty-two women (20-65 years) participated in a structured Bikram yoga program consisting of three weekly sessions (90 min, 26 postures + 2 breathing exercises, 40 degrees C, 40% humidity) over six months. Anthropometric assessments (8 skinfolds, 5 body circumferences, weight, and height) were conducted at T0, T1 (similar to 45 days), T2 (similar to 90 days), and T3 (6 months). ¿ was estimated using multiple validated prediction equations integrated into the Exercise Science Toolkit. Results: A significant and progressive reduction in ¿ was observed across the sample: -3.71% at T1 (p < 0.0001) and -6.07 at T3 (p < 0.0001) compared to the baseline. Positive outcomes were consistent across all age subgroups: subgroup A (20-35 years, T3 -6.62%), subgroup B (36-50 years, T3 -5.96%), and subgroup C (51-65 years, T3 -5.39%). Decreased inter-subject variability (SD) suggests a similar direction of change among participants. Conclusions: Regular Bikram yoga practice (three sessions per week for six months) was associated with significantly and consistently reduced ¿ among adult women aged 20-65, exceeding the clinical threshold (>5%) for metabolic benefits. Effects were evident after six weeks and remained across all age subgroups, suggesting that Bikram yoga may represent an effective, low-impact intervention for health promotion and active aging.
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