Hot Yoga 101: What To Expect, the Benefits, and More

women taking hot yoga class


Yoga originated millenia ago as a source of spiritual development. But these days, we tend to use it more as a form of exercise, with focus centering around the asanas—or postures—involved, more so than the meditative aspects. As an exercise modality, yoga is known for helping sculpt long, lean muscles—but there are a few different forms under the general yoga umbrella. One popular form of fitness-oriented yoga is hot yoga, which involves turning up the temperature (and humidity level) in-studio. This is said to deliver a host of calorie-burning and flexibility-improving benefits, but naturally, we're skeptical. So ahead, we asked two yoga instructors about their thoughts on the practice, where it originated, and if it's right for you.

Meet the Expert

  • Amy Rosoff Davis is a celebrity trainer with clients among the likes of Selena Gomez, Sofia Richie, and more.
  • Rebekah Rivera is a yoga instructor and holistic health counselor based in Venice, CA.

What Is Hot Yoga?

The first form of hot yoga was Bikram Yoga, founded by Bikram Choudhury in the 1970s. Bikram yoga is a series of yoga postures that are practiced in a room with a temperature of 105 degrees Fahrenheit and a humidity level of 40 percent. The purpose of practicing yoga in a hot, humid room is to increase heart rates for a more intense workout, and for the heat to allow muscles to loosen.

Many current hot yoga studios used to be called Bikram studios. It was after revelations of sexual abuse, and subsequent litigation, in the past decade that Bikram practitioners and teachers decided to distance themselves from his name. Though many hot yoga studios are Bikram-based, the idea of a heated space for yoga has continued to grow in popularity in recent years and numerous other forms of yoga besides Bikram are also conducted in a heated room.  

Best For: Improving Flexibility

It’s thanks to the heated room that hot yoga can provide calorie-burning and flexibility benefits. Increasing one’s body temperature also increases their metabolism.

As far as flexibility goes, the term “warm-up” before a workout helps explain it: when your muscles get heated, they stretch more easily and are less likely to experience injury.

What To Expect From A Hot Yoga Workout 

The operative word for how hot yoga is different from other forms is “hot.” You should definitely expect to sweat. The temperature in the room will be somewhere between 90-108 degrees Fahrenheit, and there may be humidity added, too. Rivera notes that “your internal body temperature will rise, you will get hot and you have complete control over the direction of this experience...pace yourself and pay attention to your body and its needs. If you’re worried about how you’re performing, you’re probably going to forget about the pace of your breath and your movement. If you’re tired, take a break and remember, you are there for yourself and nobody else.”

When you go to a hot yoga class, expect a shorter warm-up than in other yoga classes. This is because thanks to the hot room, less time is needed to warm up your muscles. Then, you will be walked through a series of yoga postures. What the postures will be like, and how quickly you will move through them depends on the type of yoga the class is doing. Where Bikram is a set series of 26 specific moves, other types of yoga, such as vinyasa and ashtanga, are now offered hot as well, so what the moves are will be dependent on that. The class will likely last 60 or 90 minutes. Unlike other yoga classes where the teacher does the moves with you, in hot yoga they often give instruction without doing them too.

woman taking hot yoga class

Benefits Of Hot Yoga

The benefits of hot yoga are not actually all different from the benefits of yoga conducted in a standard temperature room. All yoga types have many health benefits: yoga can reduce stress, help treat depression, decrease lower back pain, and lower your risk of cardiovascular disease and metabolic syndrome. Additionally, there’s the spiritual side. Rivera notes, “this practice has a way of working itself into the fibers of your being, becoming less about what you do on the mat or in a specific space and more about how you show up to opportunity. As constantly evolving humans in a world of change, learning to be authentic and present on the mat merges into our daily rhythm. It affords opportunities to be a human Being vs. a human doing.”

“I love sweating, and I love yoga, so combining the two is a dream workout," Davis says. "You get to cleanse your body inside and out. You sweat away toxins and heavy metals while also getting all the benefits of a yoga class. I find it also makes you focus on your form instead of speeding through poses because you are so hot and uncomfortable and have to concentrate on what you are doing.” It’s worth mentioning that scientific opinion about whether sweating is detoxifying is mixed: studies have shown both arguments, with some suggesting that you sweat out heavy metals, but they may be in too small of a quantity to matter.

Safety Considerations 

Not surprisingly, there are more safety considerations involved for hot yoga than for regular yoga. Because your muscles are so flexible from the heat, it’s easier than usual to overstretch and injure yourself. And because you’ll be sweating so much, you’re more likely to become dehydrated than with other forms of yoga. If you’re sensitive to heat, hot yoga may also put you at risk for heatstroke.

Hot yoga should not be performed by anyone with cardiovascular issues. It shouldn’t be practiced if you’re pregnant, as increasing core temperature can endanger a fetus. As always, you should always speak with your doctor before trying a new exercise.

Hot Yoga vs. Pilates

Pilates and yoga have many similar traits. Both focus on breath, help to increase flexibility, and are effective strengthening workouts. However, pilates tends to be more core-focused than yoga and more about exercising smaller and supportive muscles and muscle groups. Pilates is often done on machines, which yoga never is, and pilates mat classes spend more time on the ground (rather than standing) than yoga does for its time spent moving through postures. 

woman taking hot yoga class

What To Wear To A Hot Yoga Class

When dressing for hot yoga, wear clothing that will keep you most cool. Moisture-wicking pieces are ideal, as is workout gear with antimicrobial properties. You’ll want to avoid cotton because it absorbs moisture; that means that when you sweat, your clothing will grow heavier, which won’t be comfortable. The more lightweight your fabric choices are, the better so that they don’t cause you to overheat further. 

How To Get Started With Hot Yoga

If you’d like to take a hot yoga class, there are a few steps that will help you be as prepared as possible. First, on the day of your class, you should make sure to drink plenty of water. Since you’ll be sweating a lot, arriving hydrated will ensure you don’t dehydrate quickly. Next, eat a light meal before class, not a heavy one; a stomach full of food won’t feel good during any exercises that use your abs. You’ll want to bring a yoga mat, a bottle of water, and a towel for wiping off your sweat. If you haven’t filled out the paperwork online and you’re going to a new studio, arrive early, so you have time to do so. Lastly, come prepared to bundle up well after class. Your muscles will be loose, and exposing them immediately to cold may make them contract too quickly.

The Takeaway

Hot yoga is an intense form of exercise and can lead to increased flexibility. It offers all of the same benefits as any other type of yoga, but you’ll sweat a whole lot more than you would at yoga done in a room that isn’t heated and humidified. If you want to try this popular exercise, make sure to drink lots of water, wear moisture-wicking clothes, and bring warm clothing for afterward. And, of course, expect to sweat a lot! You should avoid hot yoga if you have cardiovascular problems, you’re pregnant, or you have any other pre-existing condition that would make it dangerous.

"Yoga is a practice—which means you won't master it, but will always be striving to improve your skills, whether that's calming your mind, toning your body, increasing flexibility, or any of the other amazing benefits Yoga has to offer," Davis says. "There is always room to grow.”

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Guo YH, Wang F, Hu JP, Wang Y, Zhang LY. Effect of High Temperature Yoga Exercise on Improving Physical and Mental Well-being of Overweight Middle-aged and Young WomenInt J Clin Exp Med. 2014;7(12):5842-5846.

  2. Petrofsky JS, Laymon M, Lee H. Effect of Heat and Cold on Tendon Flexibility and Force to Flex the Human KneeMed Sci Monit. 2013;19:661-667. doi:10.12659/MSM.889145

  3. Woodyard C. Exploring the Therapeutic Effects of Yoga and Its Ability to Increase Quality of LifeInt J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485

  4. Sears ME, Kerr KJ, Bray RI. Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic ReviewJ Environ Public Health. 2012;2012:184745. doi:10.1155/2012/184745

  5. Boddu P, Patel S, Shahrrava A. Sudden Cardiac Arrest From Heat Stroke: Hidden Dangers of Hot YogaAm J Med. 2016;129(8):e129-e130. doi:10.1016/j.amjmed.2016.03.030

  6. Chan J, Natekar A, Koren G. Hot Yoga and Pregnancy: Fitness and HyperthermiaCan Fam Physician. 2014;60(1):41-42.

  7. Hewett ZL, Cheema BS, Pumpa KL, Smith CA. The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial RecommendationsEvid Based Complement Alternat Med. 2015;2015:428427. doi:10.1155/2015/428427

Related Stories