So what is Bikram yoga and why is it so popular? Bikram is a form of hot yoga devised by Indian guru Bikram Choudhury. The class is a sequence of 26 beginner postures and two breathing exercises performed in a room heated to about 40degC, with 40% to 60% humidity. And it's not easy - the guru himself calls it Bikram's Torture Chamber!
The Bikram sequence is designed so that each posture enables you to perform the next, building on the progress you've already made. Class begins with a breathing exercise, moves into the cardio then floor postures and ends with a second breathing exercise.
Donna Wikio, Bikram teacher and owner of Bikram Yoga Dunedin, calls it the hardest training in the world. "The humidity accelerates your heart rate and makes it denser for your breathing. It makes you feel like you're struggling a little with your breath."
The humidity also causes excessive sweating, which cools the body down and is said to rid the body of toxins.
"After class, it's very normal to feel elated. A lot of that could be toxin release or endorphins."
The heat makes Bikram better for beginners than other forms of yoga, she says. "It's simple, effective and the heat gets straight in. Even the stiffest of guys with terrible backs can get benefits."
The health benefits attributed to Bikram are many - increased strength and flexibility, weight loss, a sense of wellbeing - and practitioners claim it helps with practically everything, including injuries, insomnia, stress, even cancer.
Another advantage of Bikram over other yoga, says Donna, is that all the teachers have undergone the intensive Bikram training course, which includes first aid.
"The New Zealand yoga industry is unregulated. In other countries, instructors need certification. It's important if you're putting your body and its ailments in someone's hands."
The heat and the warm-up sequence help prevent any strains or injuries and everyone works to their own capabilities.
"One percent of the posture done the right way will bring 100% benefit," says Donna.
Dunedin firefighter Grant Swanson (52) has been doing Bikram yoga for the past year and "was hooked right away". A lifetime of playing sport and 35 years of binge drinking had taken their toll on his body.
"I was sitting at the doctor's with my 'broken knees'. She gave me the best piece of advice I've ever had in my life: 'You need to do yoga.'
"I started with Iyengar yoga and when Bikram came to Dunedin I tried that too. I got straight into it," he says. "It's all about you and your mat and your mind in there. It helps you chill out and calm down."It also helps with his job, he says.
"Bikram yoga is the best thing I've found for training to be a firefighter. One and a-half hours of constant heat with exercise!"
Grant hasn't been back to the doctor or had any alcohol since starting yoga and admits the results can make it tempting to try to convince others to give Bikram a go.
"When I first started, I tried to talk everyone into it. I got knocked back a bit. They were sick of me talking about it. Now, if anyone wants to come, I take them."
Adrienne Roy (47) has just completed the intense nine-week training course to become a Bikram teacher.
She initially tried Bikram to help with her bad back. "I had two prolapsed discs . . . I always had back issues. I came as a beginner. I didn't even know it existed till I walked in.
"I came 45 days in a row and six months later decided to go to teacher training," she says.
With Bikram yoga, there's no need for rest days after a class. In fact, Bikram recommends beginners go every day for the first two months for maximum benefit.
"If you go once a week, there are some benefits, but these people struggle the most. Twice would help," says Donna.
This is a big ask, but beginners should at least try doing two classes within 24 hours the first time.
"After the first class, you need to continue the process the body has already started," says Adrienne.
"One off is harder. The first time can give a false indication of what it's like. It seems to go forever. You need to get a feel for what it might be like if you came back again."
Being new has its advantages, says Donna. "The beauty of when you are new is that you don't expect anything of it. It's harder when you expect to be good at it.
"Some people don't even know it will be hot. They say, 'There's something wrong with the heating. It's really hot'."
Even regulars can expect to have a bad class occasionally, says Donna. "It's the same postures over and over but the body is always different. You may have eaten something that day or had some drinks the night before."
"Sometimes when I'm in a class I think I'm never coming back," says Grant.
"Two hours later, I'm looking at the schedule."
Linda Huggins (53) turned to Bikram to get fit and relieve stress.
"I donated a kidney two years ago and hadn't regained my fitness since then. About seven weeks ago, I went to Bikram. It was like a switch. It was me - the intensiveness, sweatiness. I was completely removed from everyday life.
"When I go home and tip my towel into the machine, I think 'Who died?' My family can't get me out of the car fast enough."
Before taking up Bikram, Linda was working 10-12 hours a day, seven days a week. "I needed to get balance back in life," she says.
"When I first started, there was chaos in my head. I got used to the routine, and fitter and more flexible. Now I hear more and more of what the teachers are saying."
Linda admits to being a bit addicted. "I like someone telling me what to do. I spend the rest of my life being proactive. It's 90 minutes of open-eyed meditation. It makes every aspect of my life better," she says.
Donna agrees the "auctioneer-style" of teaching helps with meditation. "You're not thinking of anything else because you're focusing on 'Get up. Stand up'."
Bikram is said to have a cathartic effect. "People lump in all their emotions, stresses, tensions - things from their day and life," says Adrienne. "They're brought into the room and, hopefully, left in the room. Some people come out of it really hyper, some calm and many just sit."
"There's a lot going on there. It's working everything. Inside out, bones to skin."
As well as shedding emotional baggage, Bikram is also good for shedding unwanted kilos. Donna says people going a few times a week for a couple of months often experience a big drop in weight.
"I always feel it gives you the body you should have," she says.
One devotee has lost 30kg since adding Bikram to her fitness regime a year ago. "When I hit 40, I knew I had to do something. I was in a bad physical way - overweight, sore and stiff.
"I had an abusive childhood and the weight was a reflection of that," she says.
Bikram has had a "healing effect", which helped her lose the weight. "It never occurred to me that there was that type of healing for me to have. I've done counselling etc.
"I don't have any limits now," she says.
"The past doesn't constrain me any more."She admits Bikram can initially be a bit off-putting to overweight people.
"They're thinking they couldn't do it anyway. It's hard to cope with the heat and hard to wear as little as possible. I used to be freaked out about people watching me but it never really was a problem."
While Bikram classes are challenging, you don't have to be young and athletic to go. Ages at Bikram Yoga Dunedin range from school pupils and university students through to people in their 60s and 70s.
"I'm quite a lot older than a lot of the people in the class," says Linda. "But I thought, no, that's not going to be an issue. I don't let that affect any other part of my life."
As Bikram says, it's never too late, it's never too bad, and you're never too old or too sick to start from scratch again.
WHAT YOU NEED TO KNOW
Before class
> Make sure you're already well hydrated - once there it's too late. For an early morning class, hydrate properly the night before.
> Don't eat anything for at least two hours before a class. Many of the postures compress your stomach so you may feel like vomiting. If you have to eat something, have a few bites of banana.
> Wear close-fitting, comfortable clothing that leaves maximum skin uncovered to allow it to breathe. Avoid make-up, perfume and deodorant.
> Bring a large towel and mat. These can also be hired there.
> Let the teacher know of any injuries or health conditions so they can pay attention to you.
During class
> Arrive about 20 minutes early to get ready and ease into the heat.
> Set your mat and towel up where you can see yourself clearly in the mirror. Don't touch anyone else's mat.
> Don't talk once you're in the studio. This is time for people to get in the zone.
> Try to put everyday thoughts out of your head and focus on getting through the next 90 minutes. Don't fidget and don't wipe away the sweat.
> Listen to the teacher. They will instruct you every step of the way.
> Don't leave the room. If you feel faint, sit or lie down on your mat so the teacher can keep an eye on you.
After class
> Drink plenty of water or electrolytes to replace lost fluids, salts and minerals.
> You may feel exhausted or elated and may experience some stiffness.
> You may get a headache due to dehydration or release of toxins.
> Don't make up your mind after the first class. Plan your next session for within the next 24 hours - the second class will give you a better idea of what it's like to go regularly.
FACTS:
• Bikram is practised in a room heated to about 40degC.
• The 40% to 60% humidity is what causes sweating.
• Classes go for 90 minutes and are made up of 26 beginner postures and two breathing exercises - one to begin the class and one to end it.
• Bikram is suitable for most people but check with your doctor first if you have any serious health problems.
• There are about 600 Bikram studios in the world. For information about Bikram in Otago, go to www.bikramyogadunedin.com and www.bikramyogaqueenstown.com