Bikram Yoga vs Ashtanga Yoga

You want to grow your yoga practice. You’ve heard amazing things about both styles, but now you’re facing a choice—Bikram Yoga vs Ashtanga. They both seem intense. They both promise transformation. So which one should you choose?

Making the wrong choice might lead to frustration. One might feel too repetitive. The other might be too complex. If you pick a style that doesn’t match your body or mindset, you might quit altogether.

This article will help you understand the real differences between Bikram Yoga and Ashtanga Yoga, so you can confidently choose the one that supports your health, time, and goals.

Ashtanga Yoga poses explained

Ashtanga Yoga is divided into six series:

1. Primary Series (Yoga Chikitsa) – Focuses on detox, flexibility, and alignment.
   Includes sun salutations, standing postures, seated poses, and a finishing sequence.
   
2. Intermediate Series (Nadi Shodhana) – Focuses on nervous system and energy flow.
   Includes deeper backbends and twists. It’s more demanding physically and energetically.
   
3. Advanced Series A to D (Sthira Bhaga) – For advanced yogis only.
   Requires extreme flexibility, strength, and control—often practiced by those with years of experience.
   

Each series uses vinyasa (flowing movement), bandhas (energy locks), and ujjayi breathing.
You repeat the same sequence daily and progress only under a teacher’s guidance.
Compared to Bikram’s 26 postures that stay the same in every class, Ashtanga evolves with your skill level.

Here’s a clear visual explanation of how the Ashtanga series are structured and practiced.

Quick overview of Bikram Yoga vs Ashtanga Yoga

Both are powerful in their own ways, but they offer very different experiences.
This quick chart helps you spot which one might fit your needs better.
Let’s explore each one a bit deeper so you can make an informed choice.

Bikram Yoga vs Ashtanga Yoga habit building approach

One of the biggest differences is the structure.
Bikram Yoga gives you the same 26 poses every time, in the same order.
This helps beginners track progress and build confidence. It’s easier to stay consistent because you know what to expect.

Ashtanga Yoga is a flowing practice with six levels. You don’t jump between levels—you master each one slowly.
This takes time, focus, and internal motivation.
It rewards patience, not shortcuts.

If you need structure and routine, Bikram may be your style.
If you love discipline, repetition, and a physical challenge, Ashtanga could be a great long-term path.

Mental benefits from each practice

Bikram Yoga challenges your mind by holding poses still, in heat, with strict instructions.
This forces you to focus and stay present, even when it gets uncomfortable.
The heat intensifies your ability to stay calm under pressure.
Many students say it feels like mental cleansing after every class.

Ashtanga Yoga feels more like a dance with your breath. It’s a moving meditation.
Each movement follows the breath, helping your mind stay steady and centered.
It trains awareness, control, and emotional stability through repetition.
Many people feel more connected to themselves after practice.

Both help you find focus and peace.
The difference is in the path—Bikram uses heat and stillness, while Ashtanga uses breath and motion to train the mind. Both lead to mental clarity, just through different techniques.

Yoga in general has been shown to reduce stress, anxiety, and improve emotional resilience, according to Harvard Health.

We’ve explored this further in our article on the 10 health benefits of Bikram Yoga, which highlights how the practice supports both mental clarity and emotional stability over time.

Strengths and weaknesses of Bikram Yoga vs Ashtanga Yoga

Strengths of Ashtanga Yoga

• Deeper physical, mental, and spiritual growth.
  
• Breath-focused and rooted in ancient traditions.
  
• Encourages long-term discipline and mastery.
  

Weaknesses of Ashtanga Yoga

• Harder for beginners to follow alone without a teacher.
  
• Risk of injury without proper guidance or patience.
  
• Requires daily commitment and time to see progress.
  

Compared Bikram Yoga vs Ashtanga Yoga
Bikram is easier to follow but has less variety.
It’s more accessible to complete beginners and requires less memorization.
Ashtanga grows more over time, but you’ll need to invest more focus and energy.

Which one supports long-term practice

Bikram Yoga is great if you want a consistent practice, enjoy heat, and prefer structured, teacher-led classes.
The same routine helps you build discipline and stay committed over time.
It’s easier to jump into, even for beginners with no yoga experience.
Over time, the heat and repetition also build strong mental focus.

Ashtanga Yoga is a long journey. You need patience and a teacher who can guide you.
Progress is slower, but the rewards are deep and long-lasting.
It’s ideal if you want to grow spiritually, physically, and mentally.
The practice encourages self-discipline and lifelong learning.

Both styles build strength, flexibility, and awareness.
But your choice should depend on your lifestyle, energy, and personal goals.
Try listening to what your body needs and how you stay motivated.
What matters most is finding a practice you’ll return to again and again.

Which one fits a busy lifestyle

If your schedule is tight, the structure of Bikram Yoga might work better.
Bikram classes are always 90 minutes long and follow the same routine.
You don’t need to memorize anything or adjust to changing sequences.
Just show up, follow the teacher, and sweat it out.

Ashtanga Yoga can be more flexible in format, especially in Mysore-style sessions.
You can sometimes practice in a shorter amount of time depending on how much of the series you know.
But it requires more self-discipline, memorization, and personal effort.
If you prefer predictability and external structure, Bikram is often easier to maintain.

Cost and availability of classes worldwide

Bikram Yoga studios are fewer but highly standardized, mostly found in major cities or wellness hubs like Bali, New York, or London.
Class prices are usually higher due to the heated room and licensing, with drop-ins around $20–30 and monthly passes up to $250.

Ashtanga Yoga is more widely available in both large studios and independent Mysore-style classes.
Drop-in rates typically range from $15–25, with monthly options starting at $100, depending on the teacher.

For teacher training, Bikram Yoga Teacher Training typically range from $1,900 to $6,000, depending on format, location, and accommodation. Ashtanga Yoga Teacher Training generally cost between $2,000 and $4,500, though traditional lineages may require long-term mentorship rather than formal certification.

A recent Global Yoga Survey involving over 10,000 practitioners in 124 countries shows that both traditional and modern yoga styles—including Ashtanga and Bikram—are practiced globally across all age groups and income levels.

Conclusion

It’s not about which yoga is better—it’s about which one fits your life.
If you’re still unsure, the best way is to try both and listen to how your body responds.
You don’t need to choose forever—just choose what helps you stay consistent today.
Because in the end, it’s not Bikram Yoga vs Ashtanga—it’s you vs excuses. And yoga always has your back.

And if you’re ready to go deeper, our Bikram Yoga Teacher Training in Bali is open to all levels—whether you want to teach or simply strengthen your personal practice.
It’s more than a training—it’s a chance to reconnect with yourself.