179 | Body fat reduction in adult women: a longitudinal study after six-month Bikram yoga

Federico Zoila^1|2, Francesca Martina Filannino¹, Maria Ida De Stefano¹, Pasquale Simeone¹, Daniela Cagnetta¹, Antonia Cianciulli³, Melania Ruggiero³, Maria Antonietta Panaro³, Chiara Porro¹ | ¹Department of Clinical and Experimental Medicine, University of Foggia, Italy; ²Department of Neurosciences, Biomedicine and Movement Sciences, University of Verona, Italy; ³Department of Biosciences, Biotechnologies and Environment, University of Bari, Italy.

Bikram yoga, a standardised form of hot yoga, has grown in popularity as a low-impact exercise. However, there is limited longitudinal evidence on its effects across different female age groups. As obesity and metabolic syndrome affect over 40% of adult women, there is a need for sustainable interventions that can manage adiposity-related risks. This study investigated the changes in percentage body fat (%BF) induced by a six-month Bikram yoga programme in adult women, examining the clinical relevance of age-related responses. Twenty-two healthy women (aged 20–65) took part in a structured programme involving three 90-minute sessions per week at 40°C and 40% humidity for six months. Participants were stratified into three groups: A (20–35 years, n = 8), B (36–50 years, n = 9) and C (51–65 years, n = 5). Anthropometric assessments (eight skinfolds and five circumferences, according to ISAK protocols) were conducted at baseline (T0), after 45 days (T1), after 90 days (T2) and after six months (T3). %BF was estimated using eleven validated equations integrated into the Exercise Science Toolkit to ensure methodological robustness. A significant and progressive reduction in %BF was observed across the whole sample: -3.71% at T1 (p < 0.05) and -6.17% at T3 (p < 0.001) compared to baseline. Positive outcomes were consistent across all age groups: Group A (-6.62%, p < 0.01), Group B (-5.96%, p < 0.05) and Group C (-5.39%, p < 0.05). Inter-subject variability (SD) decreased from 5.63 to 5.20, indicating homogeneous adaptation. Younger cohorts showed greater changes, while older participants demonstrated stable and consistent improvements. No participant showed an increase in %BF during the study period. A regular practice of Bikram yoga induces significant reductions in fat mass in women throughout their adult lives. The observed overall reduction of 6.17% exceeds the clinical threshold of 5% for achieving significant metabolic benefits. These results suggest that Bikram yoga is an effective, low-impact, non-pharmacological intervention for managing obesity, promoting health, and enabling active ageing.