Six Months of Bikram Yoga: Longitudinal Effects on Body Fat Reduction and Age-Related Responses in Adult Women

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 world- wide, 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 ◦C, 40% humidity) over six months. An- thropometric assessments (8 skinfolds, 5 body circumferences, weight, and height) were conducted at T0, T1 (~45 days), T2 (~90 days), and T3 (6 months). ¿ was estimated using multiple validated prediction equations integrated into the Exercise Science Toolkit.