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FAQs:

What is Hot Yoga?

Many people use “hot” and “Bikram” interchangeably. However, while all Bikram is hot, not all hot yoga is Bikram. Hot yoga is more intense yoga performed in a room heated above normal room temperature. It can range in temperature between 80–100°F (26.6–37.7°C). People practice Bikram yoga in a room at 105°F (40.5°C) with 40% humidity. It consists of 26 poses and a sequence of two breathing exercises. However, many studios now call it a hot yoga studio and have removed the name Bikram due to the founder receiving bad press. Hot yoga uses the concept of heat and exertion to release toxins through sweat. It is less strict with the heat and humidity. The postures — asanas — and sequence can vary from class to class, depending on the yoga instructor’s preparations. People trained in other styles can also facilitate hot yoga. Bikram-trained teachers can only conduct Bikram yoga.

Can You Do Hot Yoga While Pregnant?

Experts generally do not recommend participating in hot yoga classes during pregnancy. Heat and pregnancy can be a dangerous combination, especially in the early weeks when your baby is just forming. Plus, the added heat may affect your body differently with all the changes you’re experiencing (increased blood flow, hormones, etc.). That said, there may be some exceptions, particularly if you’re accustomed to this form of exercise and have practiced it for years. Even so, it’s a question to bring up with your OB-GYN to ensure you’re on the same page when it comes to the definition of “hot” (as well as any other health concerns you may have).

How Hot is Hot Yoga?

A popular style of yoga class, hot yoga is essentially a regular yoga workout in a hot and sometimes humid room. The different types of hot yoga classes range in temperature from 90 degrees F to 108 degrees F, with varying levels of humidity. Some hot yoga studios have state-of-the-art radiant heat, while others simply add a few space heaters. Some also control the humidity of the room, with higher humidity resulting in an even sweatier experience. Each of these factors will affect how hot the room actually feels.

Many who enjoy this sweat-inducing class say the extra heat improves flexibility for better stretching, clears pores, and provides a more rigorous workout. Some believe the heat boosts metabolism, speeds weight loss, and detoxifies the body. However, a study published in 2018 found that hot or heated yoga does not provide any additional health benefits over traditional yoga.

Before taking a hot yoga class, it's a good idea to check with your healthcare provider to make sure that it's an appropriate activity for you. Hot yoga may increase your core body temperature and could lead to dehydration or heat exhaustion. Be sure to drink plenty of water before, during, and after a hot yoga class.

How Often Should You Do Hot Yoga?

You can do hot yoga as often as you like, but it is generally recommended to take at least one day of rest in between classes. This is because hot yoga can be quite intense and strenuous on the body, and giving your body time to recover in between classes is important. That said, everyone is different and some people may be able to handle more frequent hot yoga classes than others. If you are new to hot yoga, it is a good idea to start out slowly and see how your body responds. You can always increase the frequency of your classes as you get more comfortable with the heat and the poses.

What is the Difference Between Bikram Yoga and Hot Yoga?

Bikram yoga is a style of hot yoga that is practiced in a room heated to 105 degrees Fahrenheit with 40 percent humidity. The class consists of 26 poses and two breathing exercises and is meant to be performed in a 90-minute session. Hot yoga refers to any yoga class that is performed in a heated room. The temperature of the room can range from 80 to 105 degrees Fahrenheit. Hot yoga classes can vary in length but are typically 60 to 90 minutes long. Both hot yoga and Bikram yoga offer a number of benefits, including improved flexibility, detoxification, and increased calorie burn. However, there are a few key differences between the two practices.

For one, Bikram yoga is always performed in the same order, while hot yoga classes can vary in their sequences. Additionally, Bikram yoga uses a specific set of 26 poses, while hot yoga classes can incorporate a variety of different poses. Finally, Bikram yoga is always practiced in a room heated to 105 degrees Fahrenheit with 40 percent humidity, while hot yoga classes can be performed in rooms with different temperatures and humidity levels.

What to Wear to Hot Yoga?

Dressing for hot yoga can be a bit tricky, but it’s all about finding the right balance between comfort and functionality. During hot yoga, it’s important to wear clothing that is lightweight, breathable, and moisture-wicking to help you stay cool and dry.

When choosing your hot yoga outfit, consider the type of class you’ll be taking and the level of intensity. For a more challenging class, you may want to wear form-fitting leggings or shorts that allow for a full range of motion. If you prefer a looser fit, opt for capris or joggers made from moisture-wicking materials.

It’s also important to choose a top that is comfortable and breathable. A tank top or t-shirt made from lightweight materials like bamboo or cotton can help keep you cool and dry during your practice. Avoid wearing anything too baggy or long-sleeved as this can trap heat and make you feel uncomfortable.

Lastly, don’t forget about your accessories! A good pair of yoga socks can help you grip the mat and prevent slipping, while a headband or hair tie can keep your hair out of your face and help you stay focused.

Overall, the key to dressing for hot yoga is to find clothing that is comfortable, and functional and allows you to move freely. With the right outfit, you’ll be able to fully enjoy your practice and reap all the benefits that hot yoga has to offer.

Is Hot Yoga Good for Weight Loss?

Practicing hot yoga as much as possible can help you lose weight. However, you must consistently try more intense and active classes – 3-5 hot yoga sessions for 1-hour minimum. You can even balance your practice with gentle, relaxing classes such as yin, Hatha, and restorative sessions. 

If you are more obese and have just started yoga to lose weight, you should go slowly. Start with 1-2 slower sessions and then slowly increase them. Consistency is the key. You need to get your body used to the poses, and you will start losing weight. Hot Yoga allows people to build flexibility and prevent injuries. Moreover, your body needs one day of rest each week. 

For effective weight loss, you should combine yoga practice with activities like cycling, swimming, and even walking to improve your heart health. Generally, the more intense your exercise is, the more calories it will burn. 

For example, people can burn more calories while jogging than sprinting or walking. The same is the case with hot yoga; the more focused, long, and intense sessions you will have, the faster you can lose weight. 

However, there are some factors, such as class duration, current weight, fitness level, and gender, that play a crucial role in losing weight with hot yoga.

How Many Calories Does an Hour of Hot Yoga Burn?

Hot yoga can burn from 400 to 600 calories per hour. From the temperature to the postures there are many differences between hot yoga styles so the benefits and caloric burn also vary. An hour-long Bikram yoga class will burn on average 475 calories while a hot vinyasa class will average 600 calories burned. There is more variability in hot yoga classes that aren’t Bikram as these are dependent on what poses are completed and the pace of the class.

Is Hot Yoga Safe?

When practiced properly, hot yoga is a safe activity. If safety is a concern, verify that the instructor for your class is certified, and be sure to inform them of any of your injuries or health conditions prior to class. While hot yoga is generally safe it is possible to strain or pull a muscle overstretching. This is why it is very important to listen to your body during class. Do not push yourself past a point where you feel comfortable and safe, even if you think you can go deeper. Working out in extreme heat can also have an impact on your body’s internal temperature. In extreme cases, this can lead to dehydration or even heat stroke so be mindful of your hydration and any drastic changes in how you feel during class.

Is Hot Yoga Good for Beginners?

The practice is suitable for beginners if they don’t have conditions that high temperatures can aggravate. The benefits of hot yoga include improved overall health, weight loss, reduced stress, increased range of motion, and a reduction in anxiety and depressive symptoms.

The History Of Hot Yoga

Bikram Choudhary created the first style of hot yoga in 1972. Bikram arranged traditional yoga poses in a distinct order for personal health reasons, to promote the healing and health of the mind and the physical body. Choudhury created a successful franchise of his unique style and trademarked his 26-pose sequence to discourage competition from other styles of hot yoga. In 2013 a former Bikram student accused Choudhury of sexual harassment, discrimination, and defamation. A year later, four additional women filed lawsuits accusing him of sexual misconduct.  After racking up $16.7 million in legal judgments in November 2017, Choudhury filed for bankruptcy and was rumored to move from CA to Maharashtra, India to avoid an arrest warrant.  (A new Netflix documentary charts the rise and fall of Bikram Choudhury’s global empire.)  Many Bikram studios have since left the franchise and changed their class names to hot yoga. Currently, there are very few dedicated hot yoga teacher training programs as most new hot yoga teachers have a more comprehensive and traditional background.

Principles of Hot Yoga

Here are the 3 principles of hot yoga:

Heat

The room is heated to warm the muscles and induce sweat. Warm muscles stretch further and with reduced risk of injury. Heat increases the pulse and the body burns more calories in its efforts to stay cool while exercising. Heat dilates capillaries, distributing oxygen more effectively to muscles, glands, organs, and other tissues, helping to remove toxins.

Sweat and detoxification

The skin, the body’s largest organ, eliminates toxins through perspiration. The function of sweat is to cool an overheated body through evaporation. There is some debate around the claim that sweat “eliminates waste from the body,” yet hot yoga practitioners purport that perspiration removes waste from the body on a surface level such as smog and dirt from the pores and on a deeper organic level by carrying waste away from the kidneys and liver. Sweating stimulates the metabolism and immune system.

Focus and breath

As the body has to fight to stay cool, the mind also has to fight for focus in a challenging environment. The method of teaching focus varies in different schools. As in all forms of yoga, hot yoga puts emphasis on deep breathing to increase the flow of prana. The principle is that breath connects the body to the mind and leads the practitioner through the poses. Deep breathing helps to calm the body and mind and helps oxygen circulate through the body.

Types of Hot Yoga

While any type of yoga can be done in a heated room, there are certain types that are more likely to be considered hot yoga. Here are a few of the more popular types of hot yoga you might find in your community.

Bikram: Developed by Bikram Choudhury in the 1970s, this hot yoga practice involves a 26-pose sequence that takes place in a room that is 105 degrees Fahrenheit. The goal of this yoga session is to use the high temperature to induce profuse sweating and loosen your muscles.

Hot Power Yoga: This type of yoga combines two popular forms of yoga into one: hot yoga and power yoga. Practiced in a room that is usually between 85 and 100 degrees Fahrenheit, this type of yoga is fitness-focused and can be challenging for beginners.

Moksha (or Moda) Yoga: Created in 2004 by two Canadian yoga instructors, Ted Grand, and Jessica Robertson, this type of hot yoga includes 40 different poses based on traditional yoga. While this form of yoga is fitness-focused, it also incorporates stress reduction.

TriBalance Hot Yoga: With this type of yoga, the temperature tends to be higher than a Bikram class, and tops out at 110 degrees Fahrenheit, but also has lower humidity. TriBalance does not have a set series of poses and uses dim lighting to encourage more of an inward focus.

Hot Yin Yoga: Held in a room that is 95 degrees Fahrenheit, this type of hot yoga is a bit cooler than most Hot yoga classes. It also combines the more meditative approach of Yin yoga with hot yoga and includes fewer postures held for three to five minutes to help release deep tissues, fascia, ligaments, joints, and bones.

The Different Hot Yoga Poses

There are hundreds of different hot yoga poses, but we have listed a few that you can easily try and add to your hot yoga routine.

1. Pranayama

The hot yoga pose makes you stand still and take deep and long breaths. This particular hot yoga pose enables you to strengthen your respiratory system. It does wonders for people who regularly practice this pose. Moreover, it helps you in improving oxygen circulation throughout your whole body.

2. Ardha Chandrasana

As the name suggests, Ardha Chandra means half-moon. This specific hot yoga pose helps improve digestive organs’ function with a positive impact on abdominal muscles and the spine.

3. Utkatasana

It is considered one of the most awkward poses in hot yoga as it makes you become a chair. Not literally, but you will be posing like one. It has an impact on your thigh muscles.

4. Garudasana

This yoga pose is also known as the Eagle Pose and is undoubtedly one of the hardest hot yoga poses. That being said, it is almost like a compound weightlifting exercise in which you involve your joints, which ultimately enhances your body mobility.

5. Dandayamana-Janushirasana

Like the Garudasana, this hot yoga pose is also considered one of the most complex poses. It is an excellent addition to your hot yoga exercise list if you wish to strengthen calves, quadriceps, and your core.

6. Dandayamana Dhanurasana

The more complex names you will listen to, the more difficult they are to perform. This specific hot yoga pose is also known as Standing Bow Pulling Pose, which is popular for improving the blood while increasing the body’s balance and strength.

7. Tuladandasana

It is known as the Standing Stick Pose in general and is one of the best hot yoga poses to improve core strength, balance, and muscle strength simultaneously.

8. Trikonasana

People generally know this pose as Triangle Pose in hot yoga poses, and it is believed to be effective and key in improving physical and mental health. Moreover, it is the best stretching exercise for people who lift weights.

9. Tadasana

It is popularly known as the Tree Pose, one of the hot yoga poses that improve the body balance and strength of the muscles and joints.

10. Padangustasana

It is generally known as the Toe Stand hot yoga pose and is considered one of the most useful poses to strengthen your joint muscles and increase mobility.

11. Savasana

Whenever we talk about the best hot yoga poses, Savasana comes among the top poses. It is known as Corpse Pose, in which you will have to lie on your back and nothing else. It is simple, yet one of the most effective hot yoga poses.

12. Pavanamuktasana

Again, this is one of the most effective hot yoga poses that help you with body pain. Generally known as wind removal pose, it is helpful for people suffering from back pain. Get rid of your chronic pain with the best hot yoga center in Dubai.

13. Padahastasana

It is the Hand Under Foot pose, an effective hot yoga pose, not only an excellent stretching exercise, but it greatly helps you improve core strength and concentration.

14. Bhujangasana

It is also known as Cobra Pose and is highly recommended to people with sciatic pains and lower back pinch.

15. Salabhasana

If you want to give your lower back more strength, try this hot yoga pose. It is more effective on the buttocks and the hips.

16. Poorna Salabhasana

The full locust pose helps work the body’s midsection, providing great strength to your core.

17. Dhanurasana

This is yet another useful hot yoga pose that goes by the name of Bow Pose. It is effective on the chest and shoulder while strengthening your spine.

Hot Yoga Tips and Precautions

Hot yoga will need preparation and gear that can handle the heat:

1. You will be sweating a lot on your yoga mat during a hot yoga class. Mat towels (or other similar products) are popular hot yoga accessories. These towels are placed over your mat to absorb sweat and improve traction. Many studios provide mats and towels for free or for a small fee. If you are concerned about germs ask the studio how they clean their mats or simply bring your own.

2. The sweating you do in hot yoga also means you'll want to choose the right yoga wear. Generally, women and men find that tight-fitting tops and capris or long pants are best to prevent slipping during poses.

3. The actual temperature in a hot yoga class will vary by style and studio. Some can be as hot as 108 F, which makes the 75 F rooms seem almost chilly.

4. The "sweating out the toxins" catchphrase is popular among hot yoga students. The truth is that sweating is not really part of the detoxification system of our bodies, though it can make you feel better in the end.

5. Make sure to drink plenty of water before and after class so you don't get dehydrated. You can also take small sips of water during class but drinking too much during your practice may cause bloating and may impair your ability to feel comfortable in each asana. It is not advisable to eat within two hours before you take a class.

6. Hot yoga is not advised for pregnant women since it can raise the core body temperature.

7 Easy Ways to Adjust to Hot Yoga

Hot yoga has countless benefits such as warming muscles, reducing the risk of injury, increasing blood supply, lubrication of joints, and increasing heart rate. It is, however, really important to prepare properly for yoga practice in the heat in order to fully enjoy those benefits. Whether you are new to yoga entirely, or just new to practicing yoga in a heated studio, here are seven ways to help your body adjust to hot yoga:

1. Hydrate before class

Hot yoga teachers put a lot of emphasis on drinking water throughout class but it is also essential to ensure you are hydrated, to begin with. Dehydration can cause dizziness, nausea, and headaches. Make sure you drink plenty of fluids, preferably water before you arrive at your hot yoga class.

2. Select pre-yoga fuel carefully

As with any exercise, it is advisable to eat 2-3 hours before attending a hot yoga class. Of course, we realize life doesn’t always allow for this, so if you need to eat within an hour of practicing then choose an easily digestible snack such as fruit, porridge, or Greek yogurt.

3. Bring the right equipment

It can get seriously sweaty and slippy in a hot yoga class! Make sure you are prepared with the correct equipment for your own comfort and safety. Hot yoga essentials are a grippy mat, a towel, and water. You can buy or rent all of these in our studio in case you forget!

4. Modify the practice

Even if you are used to practicing yoga at room temperature the experience can be considerably more intense at 40 degrees. Take care not to push your body to its limits in your first few classes. Use props, modify poses, and listen to the layered options given by the teacher. The most important thing is to feel steady and grounded throughout your practice.

5. Resting isn’t cheating

It’s okay to have a rest! Listen to your body and reconnect with your breath. Take a few breaths in Child’s Pose whenever you feel overheated or fatigued.

6. Get some fresh air

If the heat becomes too much for you then take a few minutes to step out of the class and get some fresh air. Pop to the bathroom and splash some cold water on your face before returning to the studio. Just be mindful not to disturb other class members, and rejoin the flow at an appropriate point.

7. Hydrate after class

Just like before and during the class it’s important to keep drinking lots of water after class. Continued hydration is key to aiding your body’s recovery and avoiding symptoms of dehydration. Drinks that contain electrolytes, such as coconut water, will also help to replace sodium and potassium lost through perspiration.

Benefits of Hot Yoga for Your Body and Health

Look at the benefits of hot yoga for your body and your health. 

1. Burning Calories

A regular yoga session can easily burn around 180-460 calories. Still, it depends on your weight, the intensity you choose for your workout, and the duration of your hot yoga class. 

2. It Makes Your Body More Flexible

Hot yoga helps your body to become more flexible. Moreover, it increases the health of your joints when you stretch your warm muscles. Stretching in hot yoga classes is a proven way of allowing your shoulders, lower back, and hamstrings to become more flexible. 

3. Improves Your Lungs

As yoga mainly concentrates on breathing, it ultimately works on your lungs so they can retain more air. Therefore, regular deep breathing enables more oxygen to mix into your bloodstream. As a result, your lungs become healthier, and your capacity increases.

4. Builds Your Bone Density 

With your age, the density of your bones decreases. After a certain age, bone mass drastically decreases. Therefore, hot yoga becomes essential if you want to control this. If you are a regular hot yoga practitioner, you will see your bones having more mass with a definite shape. 

5. Reduces Your Depression

Yoga can be a great help for someone who deals with depression in their life, as they can use it as a consistent healthy mechanism to release both physical and emotional stress while also releasing positive, happy endorphins at the same time.

6. Gives A Cardiovascular Boost

Although working out in a hot yoga studio challenges people, it increases the working efficiency of your body organs. During the workout, your lungs, heart, and muscles constantly work, which in turn boosts your heart rate. Moreover, it improves metabolism and respiration. 

7. Maintains Balanced Blood Glucose Levels

For diabetic patients, hot yoga has so many benefits. Especially people with type 2 diabetes can benefit from the many health advantages of practicing yoga. Firstly it helps with controlling blood sugar levels. According to the Journal of Bodywork and Movement Therapies, even for eight weeks, a yoga program can improve glucose tolerance. Yoga also works wonders for older people who are obese. 

8. Manages Stress and Overthinking 

There is no better exercise to help your mind relax than taking deep breaths while doing hot yoga. It helps you turn inwards and release the factors which can cause stress. Regular practice will teach you how different breathing techniques combined with the heated temperature can help your body relax and refresh your mind. 

9. Improves Skin

The more you sweat during hot yoga, the more it improves blood circulation. It also increases the oxygen-rich blood to skin cells that give a glow. Moreover, sweating during exercise can reverse the signs of aging. That is the reason why people who work out regularly have glowing skin. With regular yoga, your skin produces collagen, promoting better hydration and less skin sagging. So hot yoga does have a great impact on your skin.

Equipment Needed for Hot Yoga at Home

Practicing hot yoga at home can be beneficial for many reasons. It allows for greater flexibility in scheduling and eliminates the need to travel to a studio. Additionally, it can be more affordable than attending regular classes at a yoga studio. This guide is intended to provide all the information necessary for anyone who wants to practice hot yoga from the comfort of their own home.

SPACE HEATER

A space heater is a valuable piece of equipment when practicing hot yoga at home. It helps to create the heat necessary for a safe and effective hot yoga practice. When choosing a space heater, look for one that is specifically designed for use in a yoga or exercise room. It should have a temperature control feature, be easy to move and store, and be able to safely operate for extended periods of time.

YOGA MAT

A yoga mat is an essential piece of equipment for practicing yoga, including hot yoga. It provides a stable and comfortable surface to practice on, helping to prevent slipping and injuries. When choosing a yoga mat for hot yoga, it’s important to look for one that is specifically designed for hot and sweaty practices. These mats are typically made from materials that offer more grip and traction, such as natural rubber, polyurethane, or microfiber.
 

LARGE TOWEL

A large towel is an important piece of equipment when practicing hot yoga at home. It helps to absorb sweat and prevent slipping on the mat, providing a safer and more comfortable practice environment. When choosing a towel for hot yoga, look for one that is large enough to cover the entire surface of your yoga mat.

How to Prepare for Your First Hot Yoga Class

When you walk into your first hot yoga class, you might be feeling a little bit nervous. After all, you’ve heard that hot yoga is tough and that it can be really challenging to do poses in a hot room. But don’t worry! With a little bit of preparation, you’ll be just fine. Here are a few things to keep in mind as you head into your first hot yoga class.

First, it’s important to remember that you will be sweating. A lot. So be sure to dress accordingly. Wear light, breathable clothing that won’t get too heavy when it’s drenched in sweat. And bring a towel! You’ll definitely need it to mop up all that sweat.

Second, it’s important to stay hydrated before and during class. Drink plenty of water in the hours leading up to class, and be sure to bring a water bottle with you so you can take sips throughout the class. It’s also a good idea to avoid eating a big meal before class, as you might feel nauseous in the heat.

Finally, remember that it’s okay to take breaks. If you start to feel dizzy or lightheaded, or if you just need a break from the heat, it’s perfectly fine to step out of the room for a minute or two. Just listen to your body and take it at your own pace.

What to Expect During a Hot Yoga Class

If you’re considering trying hot yoga, you might be wondering what exactly to expect during a class. Here’s a quick rundown of what you can expect during a typical hot yoga session:

First, you’ll want to arrive at class a few minutes early to sign in and get settled. The room will be heated to around 95-105 degrees, so it’s important to be comfortable.

Once class starts, you’ll flow through a series of postures, each held for a few breaths. The heat will help you to move more deeply into the postures and release any toxins in your body.

You’ll likely sweat a lot during class, so it’s important to stay hydrated. The heat can also be detoxifying, so you might feel a bit lightheaded or dizzy at times. If this happens, just take a break and rest in the child’s pose until you feel better.

At the end of class, you’ll spend a few minutes in savasana, or corpse pose, to relax and let your body absorb all the benefits of the practice.

Who Can Do Hot Yoga?

Although hot yoga offers a number of potential health benefits for the average exerciser, it also is not without risks—particularly for pregnant people and those with certain health conditions. For instance, if you have high blood pressure, asthma, cardiovascular disease, or heat intolerance, you should talk to a healthcare provider about whether or not hot yoga is safe for you.

Keep in mind that hot yoga often takes place in extremely high temperatures, which can put you at risk for dehydration and heat illnesses. What's more, a study on Bikram yoga by the American Council on Exercise found that hot yoga participants experienced both an elevated heart rate and an elevated core body temperature.

These increases were particularly concerning for researchers given that the postures performed in a Bikram class focus on balance and strength rather than cardiovascular training—so it was the extreme heat that was causing these increases. They also discovered that the sweating people experienced was not sufficient enough to cool down their bodies. This can be dangerous for people with certain health conditions.

These fluctuations also make hot yoga particularly unsafe for pregnant people who are typically advised not to participate in a hot yoga class. In fact, evidence suggests that there is an increased risk of neural tube defects and other malformations in babies exposed to excessive heat, and the American College of Obstetricians and Gynecologists recommend against participating in hot yoga (or hot pilates) due to the risk of overheating.

Sources:

Medical News Today

Very Well Fit

Healthline

Feel Hot Yoga

Haaretz Daily

Yoga Kali

Soxy

Yogalaff

Yofit Hot Studios

ACE

Health

Yogalinda

Yoga Basics

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.