Key takeaways:
Hot yoga involves practicing different styles of yoga in a heated room. It has been shown to promote flexibility, relieve stress, and boost heart health.
While hot yoga can be a great addition to your exercise routine, it’s important to stay hydrated and listen to your body.
Talk to a healthcare professional before trying a hot yoga class if you’re pregnant or have any history of health conditions.
Your friends may have raved about it at brunch. Or maybe you passed a studio on the way to work. No matter how, chances are you've heard about hot yoga. The practice has seen a surge in popularity over the years, with many people flocking to it for their weekly sweat session.
Standard yoga is known for its many benefits. But does turning up the heat have any advantages? Many people think so, and there's some science to back this up.
What is hot yoga?
When you think of hot yoga, Bikram yoga might come to mind first. While Bikram is a type of hot yoga, not all hot yoga is Bikram.
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Bikram is a type of hatha yoga performed in a room heated to 105°F with 40% humidity. It includes 26 poses and 2 breathing exercises that are repeated throughout a class.
On the other hand, hot yoga is a broad term that refers to many different types of yoga performed in a heated room. You may find various yoga styles, like yin or vinyasa, offered at a hot yoga studio. And unlike Bikram, the temperature in a hot yoga class varies. It can range anywhere from 80°F to 105°F, with different humidity levels.
What are the benefits of hot yoga?
Fans of hot yoga believe the practice enhances the many benefits of standard yoga. And some claim that the practice has a wide range of other advantages, such as sweating out toxins. While the science is unclear on all of the claims, there are some proven benefits of hot yoga.
1. Boosts flexibility
It's no secret that yoga is good for your flexibility. And turning the temperature up with hot yoga could be even better. That's because adding heat while stretching warms up your muscles, which may increase your range of motion.
One study found that Bikram yoga participants had greater flexibility in their shoulders, lower back, and hamstrings after 8 weeks of practice.
2. Preserves bone mass
Bone density declines as we get older, raising the risk of broken bones and osteoporosis. Practicing hot yoga may help preserve bone density and stave off those risks. A study found that after 5 years of consistent hot yoga practice, pre-menopausal women had greater bone density. This is important because hormone changes during menopause may speed up bone loss.
There's more than one mind-body workout. Consider Pilates to promote mindfulness, strengthen core muscles, and increase flexibility.
Try barre for better balance. Barre combines elements of ballet, Pilates, and yoga. It's been shown to enhance the mind-body connection and improve balance and posture.
Or practice breathing exercises to relieve stress. Box breathing may ease worries, increase focus, and improve sleep. Learn how to get started.
3. Burns calories
Research from the American Council on Exercise (ACE), found that a slower-paced hatha yoga class burns 144 calories in 50 minutes. That's about how many calories you would burn during a leisurely walk.
If you’re looking to burn even more calories, ACE researchers found that a higher-intensity power yoga class burns almost 240 calories in 50 minutes.
The research on whether or not hot yoga burns a lot more calories than unheated yoga is mixed. Some researchers say that calorie burn during hot yoga is only slightly higher than standard yoga. So, while you can burn calories with hot yoga, more research is needed on whether or not it's more effective than regular yoga.
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4. May help regulate blood glucose levels
Many forms of exercise can help regulate blood sugar (glucose) levels. But yoga may be particularly helpful, making it a great option for people with Type 2 diabetes and those at a greater risk. Research has shown that even a short-term Bikram yoga routine may improve glucose tolerance in older adults with obesity.
5. Promotes heart health
Exercising in the heat is no doubt a challenging workout. Your body has to work harder in hotter temperatures. In a small study, 12 hot yoga sessions promoted cardiovascular fitness (vO₂ max) and greater heat tolerance in participants.
Although, another study comparing hot yoga and regular yoga found that the poses you do are what count, rather than the temperature. This is beneficial for people who may be less tolerant to heat.
6. Helps manage stress
Ask anybody why they practice yoga, and many will mention stress relief. And there’s research to back this up. Regular yoga practice may release calming chemicals in the brain. It's been shown to promote mindfulness and self-compassion to help you manage stress better.
And these advantages aren't limited to unheated yoga. Studies show that hot yoga may also lessen stress.
7. Improves depression symptoms
When added to traditional forms of mental health care, yoga can help with symptoms of depression and anxiety. And hot yoga may be no different.
A pilot study found that hot yoga improved depressive symptoms in adults. They attended hot yoga sessions twice a week for 8 weeks. Regular practice also helped with anxiety, hopelessness, and quality of life.
Who should try hot yoga?
Hot yoga classes are open to everybody. And trying new forms of exercise can be an exciting way to get in your daily movement. But it's best to talk to a healthcare professional before you try hot yoga.
This is particularly important if:
You’re pregnant
You’re prone to dehydration
You have a history of health conditions
You have heat intolerance or a previous heat injury
Is hot yoga safe?
Hot yoga is generally well tolerated for most people in good health. But as with any exercise, knowing how to stay safe during a workout is important. Here are some things to keep in mind:
Stay hydrated. Since you’ll be sweating a lot, drinking plenty of water before, during, and after class is important.
Avoid eating a big meal before class. Exercising after a big meal may cause an upset stomach. Instead, opt for a light snack 1 to 2 hours before class.
Ease into it. It's important to remember that yoga practice is for you and your body. Do what you're comfortable with, and try not to compare yourself to others.
Be careful not to overstretch. While you may feel extra bendy in warmer temperatures, be careful not to push past your limits, as you may end up injured.
Check in with yourself. Leave the room if you feel weak, nauseous, light-headed, or confused.
Try a regular yoga class first. If you’ve never done yoga or feel it might not be right for you, the good news is that unheated yoga offers many of the same benefits.
What to expect during hot yoga
While studios may do hot yoga differently, here are some general things to expect:
Classes are 60 to 90 minutes long. The temperature in the room can range from 80°F to 105°F with varying humidity levels.
You can find various hot yoga classes like vinyasa, Bikram, and yin.
Some hot yoga classes may have music, while others are silent. You can generally find this information in the class description on the studio's website.
Wear moisture-wicking materials like spandex. And try to arrive 15 minutes early to set up for your first hot yoga class.
Remember to bring:
A hand towel to keep sweat from dripping into your eyes
A yoga mat, though some studios may offer towels and mats for a small fee
A water bottle to stay hydrated throughout class
A hair tie or headband to keep your hair back while you sweat it out
Frequently asked questions
Like any workout, hot yoga has some downsides. The practice may increase the risk of:
Dehydration
Dizziness, lightheadedness, or nausea
Heat-related illnesses such as heat exhaustion or heat stroke
Overstretching, which can lead to injury
Yes, hot yoga can help tone your muscles. Your body works harder in the heat. The physical poses can help you build strength and burn calories, which may result in more defined muscles over time. But be sure to include traditional strength training in your routine as well.
It depends on factors such as your current fitness level and how often you practice hot yoga. You might start noticing small improvements in flexibility after a few weeks of consistent practice. But other changes, like stronger muscles, may take 4 to 8 weeks. But try not to hyperfocus on results. Instead, prioritize learning the poses and practicing yoga regularly.
While hot yoga can help you get fit, it's not enough to build well-rounded fitness. You need a balanced workout routine that also includes regular cardio and strength training sessions to get in shape.
Like any workout, hot yoga has some downsides. The practice may increase the risk of:
Dehydration
Dizziness, lightheadedness, or nausea
Heat-related illnesses such as heat exhaustion or heat stroke
Overstretching, which can lead to injury
Yes, hot yoga can help tone your muscles. Your body works harder in the heat. The physical poses can help you build strength and burn calories, which may result in more defined muscles over time. But be sure to include traditional strength training in your routine as well.
It depends on factors such as your current fitness level and how often you practice hot yoga. You might start noticing small improvements in flexibility after a few weeks of consistent practice. But other changes, like stronger muscles, may take 4 to 8 weeks. But try not to hyperfocus on results. Instead, prioritize learning the poses and practicing yoga regularly.
While hot yoga can help you get fit, it's not enough to build well-rounded fitness. You need a balanced workout routine that also includes regular cardio and strength training sessions to get in shape.
The bottom line
There are many physical and mental health benefits of hot yoga. It can help increase flexibility, build bone mass, manage stress, and more. So, if you enjoy regular yoga, hot yoga may be a great addition to your routine. Safety tips — like staying hydrated and listening to your body — can help you get the most out of a session.
If you’re pregnant or have a history of health conditions, consult a healthcare professional before trying a hot yoga class. And if hot yoga isn't suitable for you, unheated yoga offers many of the same benefits.
Why trust our experts?
References
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de Manincor, M., et al. (2016). Individualized yoga for reducing depression and anxiety, and improving well-being: A randomized controlled trial. Depression and Anxiety.
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Finkelstein, J. S., et al. (2007). Bone mineral density changes during the menopause transition in a multiethnic cohort of women. The Journal of Clinical Endocrinology and Metabolism.
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Nereng, A., et al. (2013). Hot yoga: Go ahead and turn up the heat. ACE ProSource.
Nyer, M., et al. (2019). Community-delivered heated hatha yoga as a treatment for depressive symptoms: An uncontrolled pilot study. The Journal of Alternative and Complementary Medicine: Research on Paradigm, Practice, and Policy.
Sangiorgio, S., et al. (2014). Optimization of physical activity as a countermeasure of bone loss: A 5-year study of Bikram yoga practice in females. Health.
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Streeter, C. C., et al. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. The Journal of Alternative and Complementary Medicine: Research on Paradigm, Practice, and Policy.
Tracy, B. L., et al. (2013). Bikram yoga training and physical fitness in healthy young adults. Journal of Strength and Conditioning Research.
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