What Is Hot Yoga?
Understanding heated practice—benefits, risks, and safety considerations.
Hot yoga encompasses yoga styles practiced in heated rooms (95-105°F/35-40°C). The heat increases sweating, may enhance flexibility, and intensifies the workout. Hot yoga is not safe for everyone—pregnant practitioners, those with heart conditions, heat sensitivity, or dehydration risks should avoid it or consult physicians. Proper hydration is essential.
Understanding Hot Yoga
Bikram Yoga: The original hot yoga—26 poses in a fixed sequence, performed in 105°F heat with 40% humidity. Every class follows the same 90-minute format worldwide.
Hot Vinyasa: Flowing sequences in heated rooms, typically 95-100°F. Unlike Bikram, sequences vary by teacher, offering more variety.
Warm Yoga: Gentler heating (85-95°F) that increases comfort without extreme intensity. A good entry point for those curious about heat but cautious about full hot classes.
Who Should Avoid Hot Yoga
Pregnancy: Elevated core temperature risks fetal development. Most physicians advise against hot yoga during pregnancy. Cardiovascular conditions: Heat stresses the heart. Those with heart disease or blood pressure issues should consult physicians. Heat sensitivity: Conditions affecting heat regulation (multiple sclerosis, certain medications) make hot yoga dangerous.
If you have any health concerns, consult your doctor before trying hot yoga. When in doubt, start with warm yoga or unheated Hatha classes.
Practicing Hot Yoga Safely
Hydrate extensively before, during, and after. Drink water throughout the day before class—not just right before.
Start with warm (not hot) classes to acclimate. Your body needs time to adapt to exercising in heat.
Position yourself near the door in first classes. This gives you access to cooler air if needed.
Heat makes muscles feel more flexible than they are. Be cautious—warm muscles can overstretch before you feel the warning signs. Move more conservatively than you would in room-temperature classes.
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