MS in Biosciences
Health Researcher & Health & Wellness Writer - Guest Writer
Have you ever wondered about hot yoga? Maybe you’ve seen pictures of people drenched in sweat after class and thought, “Is that for me?”
Or, perhaps you’ve heard about the benefits but felt unsure if it’s the right fit for your journey. If any of this sounds familiar, you’re in the right place!
Today, we’re exploring all you need to know about hot yoga—what it’s all about, who it’s best suited for, and how it might transform your practice. My goal is to help you feel informed and confident in your decision to explore (or not explore!) this heated approach to yoga.
Because let’s be honest: the reasons we step onto our mats are as unique as we are. For some, it’s about finding calm in the chaos. For others, it’s to build strength, increase flexibility, or reconnect with their bodies. And just like our reasons for practising, yoga itself isn’t one-size-fits-all.
Hot yoga is one of many approaches, and it offers its own unique benefits—but it also comes with challenges.
So, what is it about hot yoga that has people raving? And could it be what your mind, body, or soul is craving right now? Let’s explore together.
When I first heard about hot yoga, I assumed it was the same as Bikram yoga. But as I explored both, I realised there was more to the story.
If you’ve been wondering about the difference—or which one might suit you better—let me share what I’ve learned.
First, let’s talk about Bikram yoga. Did you know “Bikram” is actually the name of its founder, Bikram Choudhury?
He developed this specific style of yoga in the 1970s, inspired by traditional hatha yoga. It follows a very structured format: 26 postures and 2 breathing exercises, all practised in a room heated to 105°F with 40% humidity.
Every class is 90 minutes, and the sequence is the same, no matter where you practice. This consistency can be comforting if you love routine, but it might feel limiting if you prefer variety.
Hot yoga, on the other hand, is a broader term. It refers to any type of yoga practised in a heated room, but it doesn’t follow a fixed sequence. You might find vinyasa flows, power yoga, or even yin yoga classes held in warm spaces.
Temperatures are usually slightly lower than Bikram (think 90–100°F), and the freedom to mix styles means every class can feel like a fresh experience. I love hot yoga for its flexibility—it keeps things exciting and lets me explore different movements and energies.
I remember my first hot yoga class—it was a mix of excitement, curiosity, and, honestly, a bit of nervousness. Walking into that heated room, I wasn’t quite sure what to expect.
Hot yoga is more than just yoga in a warm room. It’s heat and 40% humidity which makes everything feel different. The heat helps your muscles loosen up, making poses feel a little more accessible, and yes, you’ll sweat—a lot!
But with that sweat comes a feeling of release, almost like you’re wringing out tension and stress. I remember stepping out of my first class feeling physically lighter, and mentally clearer, too.
I spoke with Jean Christophe Gabler, founder of Yogi Times, about her thoughts on hot yoga, and she described it as a way to unwind and find clarity. I couldn’t agree more—there’s something about the heat that demands presence, grounding you in your breath.
I also reached out to Timothy Burgin from Yoga Basics, who describes hot yoga as a practice that builds strength and resilience. I’ve found that to be true in every session. Each class pushes my limits, but it also leaves me feeling stronger—not just physically, but mentally as well.
If the benefits are as incredible as people say, what exactly are they?
Let’s start with the obvious:
Since I started hot yoga, I’ve noticed a significant improvement in my flexibility. The heat does wonders for warming up your muscles, which makes it easier to stretch and move. It also boosts blood flow, reduces muscle stiffness, and helps lower the risk of injury—all of which make the yoga feel smoother and more fluid.
What I love most is how the heat allows me to stretch deeper than I would in a cooler environment. It opens up my range of motion, and I’ve seen some amazing changes in my flexibility.
A study even found that sauna yoga at 122°F (50°C) improved flexibility, strength, and balance in healthy older adults. If it can have such positive effects on them, I can only imagine the benefits for everyone practising in the heat!
At first, I wasn’t convinced that sweating buckets in a heated room would be relaxing. But as I flowed through poses, the heat had a calming effect. It was like a moving meditation—one that left me feeling lighter, both physically and mentally.
Science backs this up too. A study published by ‘pubmed’, found that a 16-week hot yoga program significantly reduced stress in inactive adults. It also improved their quality of life and self-efficacy—basically, their belief in their ability to control their lives. And from personal experience? I couldn’t agree more.
I never thought yoga could get my heart pumping like a cardio workout, but hot yoga proved me wrong. The heat forces your heart to work harder, and research shows that just one session can elevate your heart rate to levels similar to a brisk walk (3.5 mph).
Even better? A 12-week study found that hot yoga lowered blood pressure more effectively than regular yoga. It’s a subtle but powerful shift that can make a big difference in cardiovascular health.
I never considered hot yoga for blood sugar management, but research suggests it can help. A short-term hot yoga program improved glucose tolerance in adults with obesity. That means if you’re at risk for type 2 diabetes, it might support better blood sugar control. While it’s not a replacement for a healthy diet, it’s an interesting way to give your metabolism a little extra boost.
I love workouts that don’t feel like workouts and hot yoga fits the bill perfectly. The slow, controlled movements paired with the heat make for an intense yet soothing session.
According to a study by Medicine & Science in Sports & Exercise , women burned an average of 333 calories in a 90-minute heated yoga class—even when the pace was slow. That’s comparable to a brisk walk or light jog! If you’re looking for an enjoyable way to support weight loss, hot yoga might just be the missing piece in your fitness routine.
If you’re new to hot yoga, take it easy. It’s tempting to jump right into an intense class, but trust me, starting with a lower-heat session is better, even ACE recommends it.
And if you’re used to the heat, staying hydrated is non-negotiable. Pay attention to how you feel. If you start feeling lightheaded, nauseous, or just off, don’t try to push through; take a break. If it doesn’t get better, step out of the room.
Hot yoga can be an amazing experience, but only if you approach it the right way. If you have any health conditions, checking in with your doctor first is always important.
It’s not for everyone. It’s intense, and the heated environment can lead to:
Dehydration & Electrolyte Imbalance Excessive sweating may lead to a severe loss of electrolytes, increasing the risk of confusion and even seizures if not properly managed.
Heatstroke. While it’s rare, hot yoga has been linked to heatstroke which is a potentially fatal condition. During a study the American Council on Exercise (ACE) found that participants’ body temperatures rose during a 90-minute class, nearing the dangerous threshold of 104°F.
Hot yoga isn’t recommended for:
I learned the hard way about the importance of hot yoga instructors. My first class was a complete disaster. I started without any guidance and rushed through poses.
Halfway through, I felt dizzy and overwhelmed, wondering if I’d made a mistake trying hot yoga in the first place.
Then, I found the right instructor—and everything changed.
A skilled hot yoga teacher isn’t just someone who leads a class. They shape your entire experience. They help you move through the heat with control rather than battling against it.
They teach you to breathe properly, correct your posture to prevent injuries, and push you just enough to grow—without pushing you past your limits.
I asked Dr. Gina Nick, a certified yoga instructor, about the importance of a teacher in yoga, and she explained that a great instructor doesn’t just guide a session—they set the energy for the entire room. A well-trained teacher knows when to challenge you and when to remind you to pause and listen to your body.
Timothy Burgin, agrees, highlighting how a skilled instructor plays a role in creating a safe yet challenging environment.
He adds that the right teacher adjusts your posture, encourages mindful breathing, and creates an atmosphere where you can progress physically and mentally—without feeling defeated.
The first time I stepped into a hot yoga class, I felt like I had entered a sauna. The heat wrapped around me, making me question my life choices.
But once the session started, I realised it wasn’t just about endurance—it was about control, breath, and finding stillness in the intensity.
Jean Christophe Gabler explains that if you’re new to hot yoga, the key is not to rush into difficult poses. Instead, start with slow, controlled movements and pay attention to how your body responds.
In my experience, that first session left me drenched and exhausted—but also strangely energised. The more I practised, the more my body adapted.
If you’re trying hot yoga for the first time, expect to sweat—a lot. Stay mindful of your alignment and breathing, and take breaks when needed. And if dizziness kicks in? That’s normal. It fades as your body adjusts.
I once tried replicating a hot yoga session at home, thinking, How hard could it be?
Spoiler: It’s not just about cranking up the heater.
Dr. Gina Nick suggests using space heaters to warm your room to a comfortable level.
If you have access to an infrared sauna, short sessions (about 20 minutes) can also help simulate the effects of hot yoga. But don’t forget ventilation—stuffy air can make the experience overwhelming.
The first time I practised in a humid room, my yoga mat turned into a slip-and-slide. A high-grip mat is a must, and Jean Christophe also recommends keeping a towel nearby to wipe off sweat. Trust me, you’ll need it.
In hot yoga, breathing is everything. The moment I stopped controlling my breath, I felt lightheaded.
If the heat becomes overwhelming, slow, deep breaths can help. Dr. Gina Nick emphasises that staying mindful of your limits and hydration is key to making hot yoga work for you.
The first time I walked out of a hot yoga session, I felt like I had just run a marathon. My body craved recovery. Here’s what worked for me:
Cooling down is non-negotiable. These poses helped me transition back to normal:
If you lose fluids, you need to replace them. Water and coconut water were my go-to post-session drinks.
Sweating is great, but clogged pores? Not so much. A quick shower right after class prevents breakouts and keeps your skin fresh.
After class, I stick to simple carbs and protein, like fruit or a smoothie. I avoid processed protein shakes—nuts or legumes are a much better choice.
Hot yoga isn’t just about sweating buckets—it’s about challenging your limits, mastering your breath, and tuning into your body. When I first started, I thought it was just another fitness trend.
But over time, I realised it’s a mental game as much as a physical one.
Some days, the heat felt unbearable. On other days, I flowed through the poses effortlessly. But the real shift happened when I stopped focusing on the discomfort and started embracing the practice.
That’s when I noticed the changes—not just in my flexibility and endurance, but in my mindset and resilience.
With the right instructor, mindful breathing, and a commitment to listening to your body, hot yoga can do more than just tone your muscles—it can transform how you show up for yourself.
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