Hot Yoga Defined

What Is Hot Yoga?

Hot yoga refers to any style of yoga practiced in an artificially heated environment. The room temperature typically ranges from 90°F to 105°F (32-40°C), often with controlled humidity levels around 40%. The heat is the defining feature—everything else can vary.

Some hot yoga classes follow a specific sequence (like the original Bikram series of 26 poses), while others bring the heat to vinyasa flow, power yoga, or creative sequencing. What they share is the intention to use external heat as a tool: warming the muscles, elevating the heart rate, and creating conditions for both physical challenge and deep release.

The practice has become enormously popular, and not without reason. For many practitioners, the heat transforms the experience—making the body more pliable, the mind more focused, and the sense of accomplishment more tangible. You will sweat. You will work. And if it suits you, you might find yourself hooked.

A Brief History

Hot yoga in the West is largely associated with Bikram Choudhury, who popularized the practice in the 1970s. His original "Bikram Yoga" featured a specific 26-pose sequence performed in a room heated to 105°F with 40% humidity. For decades, Bikram Yoga was synonymous with hot yoga.

However, the Bikram brand has become complicated by serious allegations against its founder. Many studios that once taught Bikram have since rebranded, and the broader "hot yoga" category has expanded to include many variations that use heat without following the original sequence or methodology.

Today, hot yoga encompasses a wide range of approaches—from traditional 26-pose sequences to heated vinyasa, hot power yoga, and even heated yin classes. The common thread is the room temperature, not any particular lineage.

Why Practice in the Heat?

Proponents of hot yoga point to several potential benefits:

• Increased flexibility — Warm muscles stretch more easily, allowing deeper access to poses. Tissues become more pliable when heated.
• Cardiovascular challenge — The heat elevates heart rate even during relatively gentle movements, adding an aerobic component to the practice.
• Profuse sweating — Many practitioners find the sweating satisfying and report feeling "cleansed" afterward. (Note: sweating releases water and electrolytes, not "toxins" in any meaningful medical sense.)
• Mental focus — The intensity of the environment demands attention. There's no room for wandering thoughts when you're managing heat, breath, and balance simultaneously.
• Stress relief through intensity — Sometimes you need to work hard to release accumulated tension. Hot yoga provides that outlet.

What to Expect in Your First Class

If you've never tried hot yoga, here's what to anticipate:

Before Class

• Hydrate well — Start drinking water several hours before class, not just right before. You'll lose significant fluid through sweat.
• Eat lightly — A heavy meal before hot yoga is a recipe for discomfort. Eat something light 2-3 hours before, or skip the pre-class snack entirely.
• Bring essentials — A large water bottle, a towel (or two), and a yoga mat towel to prevent slipping. Many studios rent these if you forget.
• Dress minimally — Shorts and a sports bra or fitted tank are standard. You want as little fabric as possible clinging to sweaty skin.

During Class

• The heat hits immediately — Within minutes of entering, you'll start to sweat. This is normal. Embrace it.
• Pace yourself — It's okay to rest in Child's Pose or simply stand still. Pushing through dizziness or nausea isn't brave—it's dangerous.
• Stay hydrated — Take small sips of water throughout class. Don't chug.
• Modify freely — Your first class isn't the time for heroics. Take breaks, use props, and listen to your body.

After Class

• Rehydrate thoroughly — Water plus electrolytes. You've lost more than you think.
• Cool down gradually — Don't rush from the hot room into cold air. Give your body time to adjust.
• Expect to feel wrung out — Some people feel energized after hot yoga; others feel depleted. Both responses are normal.

Who Should Try Hot Yoga?

Hot yoga tends to appeal to:

• People who enjoy intensity — If you like your workouts challenging and your sweat plentiful, hot yoga delivers.
• Those seeking deeper stretches — The heat genuinely helps muscles release, which some bodies crave.
• Practitioners who want structure — Many hot yoga formats follow predictable sequences, which some find comforting.
• Anyone who runs cold — If you're always the coldest person in the room, hot yoga might feel like coming home.

Hot yoga might not be ideal for:

• Heat-sensitive individuals — If you don't tolerate heat well, this probably isn't your practice.
• Those with certain medical conditions — Heart conditions, blood pressure issues, and pregnancy are all reasons to consult a doctor first.
• Complete beginners — Learning yoga basics in a less intense environment often makes sense before adding heat.