The name says it all. It’s doing yoga in very hot and humid conditions. Hot yoga can be intense and challenging. It’s always sweaty. But if you can stand the heat, you may be more flexible, toned, and feel less stress.
Yoga is an ancient practice that combines postures, breathing exercises, and meditation. There are many different versions of yoga, and some are harder than others.
About 17% of American adults practice some form of yoga. The most common style in the U.S. is called hatha.
History of Hot Yoga
The original form of “hot yoga” was founded by Bikram Choudhury, an Indian yoga guru who came to the U.S. and opened a studio in California in the 1970s. His “Bikram” yoga is hatha-style, which is supposed to balance the opposites in your life. During the session, flexing is followed by extension, an arched back follows a rounded back, and exercises are followed by meditations.
Over the decades, this style of yoga became very popular. Choudhury had massive success but an equally huge fall from grace. He faced several civil lawsuits from former yoga trainees and associates alleging sexual assaults, harassment, and other misdeeds. After one 2016 conviction, he was ordered to pay millions in damages. He fled the country without paying, and a warrant was put out for his arrest.
What’s the Difference Between Hot Yoga and Bikram Yoga?
Despite the controversy, this style of yoga remains popular. But hot yoga is now a variety of styles that can be very different from the original.
In hot yoga, the instructor decides on what movements and postures are done on any given day and also decides on the heat level of the room.
Bikram yoga is more like the “McDonald’s” of yoga – you’ll get the same thing no matter who teaches the class or where you are. The format of the class and the temperature of the room are always the same. So you’ll know exactly what you’re doing (and how hot it will be) every time you enter the studio.
How Does Hot Yoga Work?
If you want to try hot yoga for the first time, it’s smart to know exactly how the class works. So ask plenty of questions.
Bikram hot yoga classes last for 90 minutes. An instructor will guide you through 26 standing and stretching postures and two breathing exercises in a specific order.
It’s challenging. The heat and the poses raise your heart rate and put all your major muscle groups through a tough workout.
Other types of hot yoga can be less predictable, and instructors don’t have to stick to Bikram’s 26-pose format. Sometimes it’s a “flow” style of yoga where each posture moves quickly into the next. It can be very physically challenging.
Yoga classes usually begin with a warm-up, then move to a series of postures to tone and stretch the muscles, and end with relaxation techniques like meditation.
During the session, the instructor will help you with proper posture and breathing.
Hot Yoga Temperature
Bikram is generally thought of as the hottest of the hot. The studio temperature is set at a sizzling 105 F with 40% humidity.
It’s up to the instructor in other types of hot yoga to decide on the temperature of the room. It’s usually about 90 F or higher.
What Are the Benefits of Hot Yoga?
Why so hot, you may ask?
Heat widens your blood vessels, which helps oxygen-rich blood flow to muscles more easily. Muscles need oxygen to perform at their peak.
You may find the heat helps you stretch more easily and deeply.
Potential health benefits include:
- Better flexibility
- Stronger muscles
- A more toned looking body
- Reduced stress
- Detoxing through sweating
- Pain relief
Generally, yoga supports good health habits and improves mental and emotional health, sleep, and balance, according to the National Institutes of Health.
Hot Yoga Weight Loss
So can it help you burn calories and lose weight? Colorado State University researchers looked at this question.
They studied a small group of 18- to 40-year-old people during a 90-minute Bikram hot yoga session. On average, men burned 460 calories. Women burned about 330. That is about the same as walking briskly, 3.5 mph, for 90 minutes.
Their average heart rate was 160 beats per minute with a core body temperature of just over 100 F.
Previously, some people said they've burned 1,000 calories during a Bikram yoga session. But the Colorado researchers said those estimates were probably high and based on heart rate during hot yoga, not during exercise at regular room temperature. The heat of a hot yoga studio raises heart rate but doesn’t mean you're actually burning more calories, they said.
Are There Risks to Hot Yoga?
Doing yoga in a hot, steamy room does pose some health risks.
They can include:
Heat cramps. Muscle cramps may be the first clue you may be overdoing it.
- Leave the class and get to a cool place
- Gently stretch sore muscle
- Drink water or a sports drink
Don’t exercise for the rest of the day.
Heat exhaustion. Sweat itself does not cool you down. It has to evaporate off your skin to do that job. But in a hot and humid room, sweat has a hard time doing this. Your core body temperature rises and you sweat more. This leads to dehydration and possible heat exhaustion or stroke. You may:
- Feel dizzy – like you might faint
- Vomit
- Feel very tired
- Be weak, with rapid pulse
- Feel goosebumps even though you’re hot
- Have clammy and cold or hot, dry skin
Step out of the class and get to a cooler place right away. Drink some water or an electrolyte drink. Wet a towel with cold water to cool yourself down.
Heat stroke. This is a medical emergency and happens when your core body temperature rises to above 103 F. Untreated heat stroke can cause brain damage or death.
You may have some of the same symptoms as heat exhaustion, plus:
- Mental confusion or feeling disoriented
- Red, hot, dry skin
- Fainting
Get to a cool place and ask someone to call 911.
Injury. There’s a danger of overstretching in the heat, which can lead to joint issues and inflammation that can lead to conditions like arthritis. You should feel tension but not pain. Hold the stretch but don’t bounce. That can cause small muscle tears.
Infection. Hot yoga studios are, by definition, hot and humid. So they can be a breeding ground for bacteria, fungus, and other nasty things. Don’t share towels or mats with others, and cover cuts and scrapes with bandages. If the studio is dirty, smells very bad, or is wet with sweat, take a pass.
Who Shouldn’t Try Hot Yoga?
Ask your health care provider if hot yoga is a good choice. Some people should rule it out. It’s a good idea not to do it if you are:
- Pregnant. Hot yoga can cause overheating, so pregnant people should steer clear. Unborn babies are at risk for birth defects when mothers are exposed to high temperatures. Pregnant people also are at risk of injury during hot yoga classes. Consider looking into a prenatal yoga class.
- Have a heart condition. Ask the doctor if your condition or the medications you take could put you at risk.
- Have asthma. Hot yoga could worsen this breathing condition.
If you have a history of dehydration or heat stroke, you may want to avoid hot yoga.
Tips for Exercising Safely
The sauna-like conditions during hot yoga means you should take precautions. Here’s what to do to stay safe:
Drink up. Hot yoga will cause you to sweat and lose body fluid. So it’s important to keep up with your daily water requirements. That’s at least 64 ounces a day or eight glasses filled with 8 ounces. When you’re doing hot yoga, you need to add even more fluid:
Get used to the heat. It’s probably not a good idea to jump into hot yoga if you’re not used to exercising in the heat. Here’s how to do it:
- Get your body used to heat over about a two-week period.
- Start by not exercising at all in the heat and gradually add 15-20 minutes of light exercise into your routine.
- Slowly, increase the time and intensity of your workout until the end of the two weeks.
Listen to your body: If you feel dizzy, ill, or if a posture or stretch hurts, stop. Don’t feel pressured to keep going.
Eat lightly. You may feel more comfortable if you go to class on a near-empty or empty stomach. So avoid eating for about an hour beforehand.
What Should I Expect at Hot Yoga?
The answer depends on what type of class you choose. Any kind of hot yoga can be very challenging and that’s part of the draw. But if you are new to yoga, you might want to try a traditional class in a normal room temperature. If you enjoy that, then look into “hot” classes if you're interested.
Whichever class you choose, you'll sweat. So you’ll want to get the right gear.
Best yoga mat for hot yoga
One with a sticky or textured surface (on both sides) will help you keep your footing. It will also help it stick to the floor so it doesn’t slip out from under you. Your mat likely will be covered in a pool of sweat by the end of class. Make sure it’s easy to clean and disinfect so it’s fresh for next time.
What to wear to hot yoga
You’ll want something comfortable and cool that allows you to get in and out of postures easily. Choose something that gives you ample coverage for when you move and bend.
What to bring to hot yoga
Don’t forget these essentials:
- A large filled water bottle
- A towel to put on a mat – especially if you’re using a mat borrowed from the studio
- A cloth to wipe sweat
- Gloves and socks with grippy soles. These will help hold your pose – especially if your mat isn’t sticky.
Takeaways
Hot yoga is any form of yoga done in a hot and humid studio – between about 90 and 105 F. It can have many benefits, including better flexibility and lower stress.
Risks include heat-related illness, which can be very dangerous. You should avoid hot yoga if you are pregnant or have certain health conditions like heart problems.
Hot Yoga FAQs
Q: How is hot yoga different from regular yoga?
A: There are many different types of yoga. Hot yoga is performed in the heat; regular is performed at regular room temperature: between 68 and 72 F.
Q: What is hot yoga called?
A: The original form is called Bikram yoga. But today, many studios just go by “hot” yoga – especially those that don’t follow all of Bikram’s rigid format. Some hot yoga classes don’t do Bikram style at all. Ask questions to see what you can expect out of the class.
Q: Is hot yoga hard for beginners?
A: It can be. You may want to dip your toe in by going to a regular class before jumping into a hot one. Slowly get your body used to exercising in the heat before you go to your first hot yoga class. Stay hydrated and learn the signs of heat illness.
