Discovering Bikram Yoga: A Deep Dive at Yoga@42Indonesia in Jakarta

What Is Bikram Yoga?

Bikram Yoga is a style of “hot” yoga developed in the 1970s by Indian yoga master Bikram Choudhury. It consists of a fixed sequence of 26 postures and 2 breathing exercises (Pranayama), performed in a studio heated to around 40°C (104°F) with roughly 40% humidity. The heated environment allows muscles to warm up quickly and encourages profuse sweating, which aids in detoxification and helps practitioners release stress. Each class lasts 90 minutes, and the combination of heat, fixed sequence, and controlled breathing is designed to improve flexibility, strength, balance, and mental focus.

History

Bikram Yoga traces its roots to classical Hatha Yoga practices from India, adapted by Bikram Choudhury in the late 1960s and early 1970s. After moving to the United States, Bikram opened his first “Hot and Healthy Yoga” studio in Westwood, California, in 1973. In 1977, he established the first official Bikram Yoga Center in Oxford, Massachusetts, formalizing the 26+2 sequence. Throughout the 1980s and 1990s, Bikram Yoga spread across the U.S. and then to dozens of countries worldwide. It became known as “Yoga in a Hot Room,” and its trademarked sequence and climate-controlled rooms distinguished it from other yoga styles.

How to Practice Bikram Yoga

1. Prepare (5 minutes): Enter the heated studio, lay out your mat, and perform a gentle full-body stretch while standing at the center.
2. Pranayama (2 minutes): Begin with two breathing techniques—reverse breathing and standing deep breathing—to oxygenate the body and calm the mind.
3. Standing Series (20 minutes): Perform 13 standing postures, such as Triangle Pose, Standing Bow, and Tree Pose, to build leg strength, improve balance, and increase circulation.
4. Floor Series (60 minutes): Transition to 13 floor postures like Cobra Pose, Locust Pose, and Pigeon Pose, focusing on back, hip, and core flexibility and alignment.
5. Savasana (5 minutes): Lie flat on your back and allow your body and mind to relax completely in a final meditation and rest phase.

Benefits

• Weight Loss & Fat Reduction: The high-heat environment boosts calorie burn and accelerates fat loss through intense sweating.
• Improved Flexibility: Muscles loosen quickly in heat, allowing deeper stretches and faster gains in range of motion than in cooler classes.
• Detoxification: Profuse sweating helps flush toxins from the body, leaving practitioners feeling cleansed and refreshed.
• Stress Relief & Mental Clarity: Focused breathing and the challenge of heat cultivate mental calm, reduce anxiety, and sharpen concentration.
• Strength Building: Weight-bearing postures and dynamic transitions build muscular strength across the entire body, especially the core and legs.

Drawbacks & Precautions

• Heat Stress: Newcomers may find the high temperature overwhelming, potentially causing dizziness, dehydration, or nausea.
• Cardiovascular Strain: The combination of heat and exertion can place extra stress on the heart; those with heart conditions or high blood pressure should consult a physician first.
• Risk of Overstretching: Heated muscles feel looser than they truly are, which can lead to overstretching injuries if alignment and form are neglected.
• Limited Accessibility: Not all studios offer Bikram Yoga, and specialized heated rooms can make classes more expensive than other yoga styles.
• Hydration & Safety: Proper hydration before, during, and after class is crucial; practitioners must listen to their bodies and rest if needed.

Yoga@42Indonesia in Jakarta

Yoga@42Indonesia is a premier yoga studio located in South Jakarta, just a short drive from Senayan City. Founded in 2004 by yoga devotee Mony Suriany, the studio first opened its doors in the Kemang area as a Bikram-inspired space. Over the years, it has grown into a thriving community offering a wide variety of yoga styles. Their philosophy is simple: “Everyone should practice yoga in the clearest, most inspired way possible, guided by quality instructors.” Yoga@42Indonesia prides itself on a luxurious yet antique-inspired interior, where natural wood floors, exposed brick walls, and carefully curated vintage décor evoke an atmosphere of serene elegance. Nestled away from the urban hustle, the studio feels like a peaceful sanctuary—literally a hidden gem in South Jakarta.

1. Bikram Yoga Class at Yoga@42Indonesia

Yoga@42Indonesia’s Bikram Yoga classes take place in a fully climate-controlled room heated to 38–40°C (100–104°F) with approximately 40% humidity. Led by experienced, certified instructors, the 90-minute session follows the traditional 26-posture + 2-breathing exercise sequence. The room temperature and humidity are precisely monitored so every participant experiences uniform heat coverage.

• Instructor Team: Internationally certified Bikram teachers, plus skilled local instructors trained in the Bikram sequence.
• Class Size: Limited to 12 students per session, ensuring personalized alignment adjustments and individualized guidance.
• What to Bring: Yoga mat (rentals available), a large water bottle, and at least one microfiber towel to manage sweat.
• Attire: Moisture-wicking, breathable athletic wear—form-fitting shorts or leggings and a lightweight tank top or T-shirt.
• Schedule:
  • Monday / Wednesday / Friday: 6:30 PM – 8:00 PM
  • Saturday / Sunday: 8:00 AM – 9:30 AM (Check the studio’s website or Instagram for occasional schedule changes.)
• Price: IDR 250,000 per drop-in class. Discounted 5-class and 10-class packages are available for regular practitioners.

2. Other Classes at Yoga@42Indonesia

Power Yoga

A dynamic, high-intensity Vinyasa-based style that focuses on building strength, stamina, and flexibility through continuous movement synchronized with breath. Great for athletes and anyone looking to elevate their heart rate while improving core strength and balance.

Vinyasa Flow

An ever-changing sequence of postures linked together by breath. Music and soft lighting enhance the flow experience, creating an immersive practice that calms the mind while crafting powerful, graceful movement.

Restorative Yoga

A gentle, calming practice that uses bolsters, blocks, and blankets to support the body in various poses for extended periods. This class is ideal for stress relief, deep relaxation, and recovering from injuries or overexertion.

Meditation & Pranayama

A slower-paced session dedicated entirely to breathing techniques and guided meditation. Perfect for improving mental focus, reducing anxiety, and achieving a restful state of mind. Complimentary organic herbal teas (Chai, eucalyptus, or coconut water) are offered before and after class.

The Luxurious, Antique, and Serene Vibe

1. High-End Meets Vintage Charm:
The studio’s décor features reclaimed wood floors, custom-built shelving displaying antique yoga props from India, vintage brass lanterns, and artfully aged brick accent walls. Tall glass windows let in natural light, reflecting off polished teak floors. At first glance, it feels like stepping into an old colonial mansion that’s been renovated with modern comforts.

2. Secluded & Quiet Location:
Tucked away behind a lush garden courtyard just south of Senayan City Mall, Yoga@42Indonesia is shielded from city noise. Birdsong, the rustle of leaves, and the occasional scent of frangipani blossoms create an intimate, almost meditative environment from the moment you arrive.

3. Personalized & Attentive Service:
Class sizes are intentionally small, so instructors can offer hands-on adjustments and tailored feedback. Each student fills out a short intake form to highlight any injuries or physical limitations, ensuring that the teacher can modify postures as needed. In addition, private one-on-one consultations are available to assess alignment, breathing patterns, and overall well-being—helping members design a yoga plan suited to their individual goals.

4. Wellness Lounge & Tea Bar:
Beyond the yoga rooms, the studio offers a dedicated lounge area with a massage table, meditation cushions, and an in-house tea bar. After class, guests can relax on handwoven floor cushions and sip on organic Masala Chai, refreshing ginger-mint tea, or artisanal coconut water. Soft instrumental yoga music plays in the background, enhancing the tranquility of the space.

Location & Booking Details

Address: Jalan Asia Afrika No.42, Senayan City Complex, South Jakarta, Jakarta 10270, Indonesia
Contact: +62 21 7191 4242
Instagram: @yoga42indonesia 
Opening Hours: Daily 6:00 AM – 10:00 PM
Class Reservation: Reservations are required, especially for Bikram Yoga classes (maximum 12 students). Please book at least 24 hours in advance via the studio’s website or Instagram DM. 

Conclusion

If you’re in Jakarta and eager to experience authentic Bikram Yoga, Yoga@42Indonesia is the place to be. Their hot, precisely controlled Bikram Room combined with a skilled teaching team ensures a safe yet challenging practice. The studio’s antique-inspired, luxurious interior and secluded, serene location offer a respite from the busy city. Whether you’re a seasoned yogi or brand-new to yoga, their range of classes—Power Yoga, Vinyasa Flow, Restorative Yoga, and Meditation & Pranayama—ensures that everyone can find a path to harmony. Escape the Jakarta noise, step into this hidden oasis, and let Yoga@42Indonesia guide you toward balance, strength, and inner peace.