What is Hot Yoga? A Guide to Its Benefits and Practice

Hot yoga has become a staple in fitness and wellness communities worldwide, known for its ability to improve flexibility, boost cardiovascular health, and promote deep relaxation. While the exact origins of hot yoga are difficult to trace, the practice of using heat as a tool for cleansing and healing has existed for centuries across various cultures.

From Finnish saunas to natural hot spring baths in volcanic regions like the Azores, and even Ayurvedic hot stone treatments in India, heat has long been associated with physical renewal.

Modern hot yoga is practiced in studios heated to 80-100 degrees Fahrenheit, allowing practitioners to experience a deeper stretch, increased calorie burn, and enhanced endurance. With multiple styles and approaches available, hot yoga is adaptable to different preferences and fitness levels.

The Different Styles of Hot Yoga

There is no single version of hot yoga. Various styles incorporate different temperatures, postures, and breathing techniques, allowing individuals to choose a practice that aligns with their needs.

Bikram Yoga

Bikram Yoga, founded by Bikram Choudhury in the 1970s, is the most recognized style of hot yoga. It consists of 26 postures and two breathing exercises, performed in a room heated to 105 degrees Fahrenheit with 40% humidity. This method was designed to mimic the sweltering climate of India, helping students improve endurance, flexibility, and detoxification.

Tribalance Hot Yoga

Unlike Bikram, Tribalance Hot Yoga does not follow a fixed sequence of postures but maintains a high-temperature environment. This approach is often described as a fusion of yin yoga and traditional hot yoga, emphasizing deep stretching and relaxation.

Baptiste Power Hot Yoga

Baptiste Power Yoga takes a Vinyasa-based approach to hot yoga, maintaining a lower temperature than Bikram while focusing on dynamic movement and breath awareness. This style integrates gaze control, mindfulness, and fluid transitions, making it an energizing and meditative practice.

With so many variations, the best way to find the right hot yoga style is to explore local studios and consult instructors about class structure and expectations.

The Benefits of Hot Yoga

Hot yoga offers a wide range of health benefits, from improving flexibility to boosting cardiovascular function. Here’s what makes it such a powerful practice:

1. Improves Flexibility

The heat allows muscles to loosen faster, helping practitioners achieve deeper stretches and enhanced range of motion. This can be especially beneficial for those looking to increase mobility or prevent injury.

2. Burns More Calories

Due to the increased metabolic rate in high temperatures, hot yoga burns more calories than traditional yoga. Studies show that the caloric burn can increase by up to 150% for men and 80% for women, making it an effective workout for weight management and fat loss.

3. Increases Bone Density

A 2014 study found that regular Bikram yoga practice increased bone density in the neck, hips, and lower back, potentially reducing the risk of osteoporosis.

4. Reduces Stress and Supports Mental Health

The meditative and restorative qualities of yoga make it a powerful stress reliever. A 2018 study found that 16 weeks of hot yoga significantly reduced stress levels in physically inactive individuals. Additionally, research suggests that yoga can help ease symptoms of depression, making it a beneficial practice for mental well-being.

5. Boosts Cardiovascular Health

The intensity of movement in a heated room increases respiration and metabolism, providing a cardiovascular workout that strengthens the heart and lungs. The heat challenges the circulatory system, ensuring that both muscles and internal organs receive oxygen-rich blood.

6. Nourishes the Skin

Perspiration in hot yoga flushes out toxins and delivers oxygen and nutrient-rich blood to skin cells, improving circulation and overall skin health. Many practitioners report a natural glow and improved complexion with regular practice.

Precautions and Considerations for Hot Yoga

While hot yoga is generally safe, it’s essential to listen to your body and stay hydrated.

Who Should Be Cautious?

Hot yoga may not be suitable for individuals with:

• Heart disease

• Diabetes

• Heat intolerance or dehydration issues

• Arterial abnormalities

• Low or high blood pressure

Pregnant women should also consult a physician before starting hot yoga.

Getting Started with Hot Yoga

1. Try a Regular Yoga Class First

If you’re new to yoga, consider starting with traditional classes before transitioning to a heated environment. This will help you get comfortable with the movements and breathing techniques.

2. Find a Local Hot Yoga Studio

Check with local fitness centers or yoga studios to see what types of hot yoga classes they offer. Different studios may have varying temperature settings, class structures, and intensity levels.

3. Dress Appropriately

Wear lightweight, breathable clothing that allows for full range of motion. Since sweating is inevitable, moisture-wicking fabrics help keep you comfortable throughout class.

4. Bring the Right Gear

• A yoga towel to place over your mat (prevents slipping).

• An extra towel for your face and hands.

• A water bottle to stay hydrated.

• Grip socks or gloves (optional) to help with stability.

5. Hydrate Before and After Class

Since hot yoga promotes heavy sweating, it’s important to drink plenty of water before and after class to prevent dehydration.

6. Take Breaks When Needed

If you start to feel dizzy or overheated, rest in Child’s Pose or step outside the heated room for a moment to cool down.

For post lass recovery, applying King Muscle Balm can help soothe sore muscles and ease tension. This botanical-infused balm provides a cooling sensation that complements the deep stretches achieved during hot yoga.

Hot Yoga and Stretching: A Perfect Pair

Incorporating stretching before and after hot yoga can enhance flexibility, prevent injury, and improve mobility. Since heat already loosens muscles, adding intentional stretching before or after class maximizes the benefits of the practice.

For a full recovery routine, consider using King Body Bar in a post-yoga shower. The cooling eucalyptus and peppermint essential oils provide a refreshing cleanse, rebalancing the body after intense sweating.

Final Thoughts: Is Hot Yoga Right for You?

Hot yoga offers a powerful blend of physical, mental, and emotional benefits, making it a valuable practice for those seeking increased flexibility, enhanced endurance, and deep relaxation. Whether you’re looking to improve cardiovascular health, support mental well-being, or challenge yourself physically, hot yoga provides a dynamic and engaging experience.

If you’re new to hot yoga, start slow, stay hydrated, and listen to your body. For a complete self-care routine, pair your practice with post-yoga recovery essentials like King Muscle Balm and King Body Bar to enhance relaxation and muscle recovery.

By incorporating hot yoga into your wellness journey, you create an opportunity for strength, balance, and mindfulness—all within the heat of the practice.