Hot yoga is a type of yoga that evolved from traditional yoga. It is usually carried out in a heated room with a temperature between 85 and 105 degrees Fahrenheit.
This type of yoga was first popularized in the 70s of the 20th century by Bikram Choudhury, the founder of Bikram Choudhury, but has since expanded to include a variety of different styles of hot yoga. Studies have shown that in addition to relaxing muscles, hot yoga can reduce stress, reduce lower back pain, and even help relieve depression.
However, despite the many benefits of hot yoga, it’s not for everyone. Pregnant women and people with certain medical conditions should not participate in hot yoga.
Read on to learn more about the types of hot yoga, its benefits, and how to get started.
Types of Hot Yoga
While any type of yoga can be performed in a heated room, certain types are more likely to be considered hot yoga. Here are some of the more popular types of hot yoga that you may find in the community.
- Bikram Yoga: Developed by Bikram Choudhury in the 1970s, this hot yoga practice involves 26 sequences of poses performed in a room with a temperature of 105 degrees Fahrenheit. The goal of this yoga class is to take advantage of the heat to cause profuse sweating and relax the muscles.
- Hot Power Yoga: This type of yoga combines two popular forms of yoga into one: hot yoga and power yoga. This type of yoga is typically practiced in a room with a temperature between 85 and 100 degrees Fahrenheit, is fitness-focused, and can be challenging for beginners.
- Moksha (or Moda) Yoga: Founded in 2004 by two Canadian yoga instructors, Ted Grand and Jessica Robertson, this hot yoga includes 40 different postures based on traditional yoga. While this form of yoga is focused on fitness, it also contains stress-reducing features.
- TriBalance Hot Yoga: This yoga tends to have higher temperatures than hot yoga, with a maximum temperature of 110 degrees Fahrenheit, but also lower humidity. Instead of a fixed series of poses, TriBalance uses dim lighting to encourage more inner focus.
- Hot Yin Yoga: This hot yoga is performed in a room at 95 degrees Fahrenheit and is a bit cooler than most hot yoga classes. It also combines the more meditative yoga of yin with hot yoga and reduces the number of positions held for three to five minutes to help relax deep tissues, fascia, ligaments, joints, and bones.
There are also many locally owned independent yoga studios that offer their own style of hot yoga. It is best to check the studio beforehand and talk to the instructor to find out what type of movements are used, as well as the temperature of the room.
Benefits of Hot Yoga
The benefits of hot yoga are very similar to those of traditional yoga. In fact, all forms of yoga can reduce stress, reduce low back pain, help relieve depression, and reduce the risk of cardiovascular disease and metabolic syndrome.
Here are some of the potential benefits of hot yoga.
- May help build strength and bone density: Research on bikram yoga has shown that this type of yoga can improve your lower body strength, range of motion, and balance. At the same time, another study found that hot yoga can maintain or even increase bone mineral density in premenopausal people.
- May improve mental health: One study found that hot yoga can improve mental health and overall quality of life in people who have experienced trauma due to persistent pain. Study participants also showed improvements in physical function and heart rate variability. In addition, the retention rate of Bikram Yoga is 94%, while the retention rate of HIIT is 75%.
- May enhance skin texture: Studies have shown that completing a hot yoga session increases the skin’s moisture levels and improves elasticity and skin texture. These results suggest that hot yoga may slow down premature aging.
- Flexibility can be improved: A pilot study showed that practicing yoga in a sauna at 122 degrees Fahrenheit significantly improved flexibility in healthy older adults. Study participants also experienced a slight improvement in strength and balance.
- May Promote Fat Loss: One study found that hot yoga may promote greater fat metabolism compared to traditional yoga. However, the researchers noted that hot yoga did not significantly increase aerobic demand or energy costs compared to traditional yoga.
- Can reduce stress: A small study has shown that hot yoga can reduce stress, especially for those who experience a lot of stress in their daily lives. At the same time, another study showed that hot yoga can reduce perceived stress and improve quality of life.
Who Can Do Hot Yoga?
Although hot yoga offers many potential health benefits for the average exerciser, it is also not without risks, especially for pregnant women and people with certain health conditions. For example, if you have high blood pressure, asthma, cardiovascular disease, or heat intolerance, you should talk to your healthcare provider about whether hot yoga is safe for you.
Keep in mind that hot yoga is usually done at extremely high temperatures, which can put you at risk of dehydration and fever. In addition, a study of hot yoga by the American Council on Exercise found that both heart rate and core body temperature increased in hot yoga participants.
These increases are particularly worrying for researchers because the poses in bikram yoga classes focus on balance and strength rather than cardiovascular training, so the reason for these increases is extreme heat. They also found that people didn’t sweat enough to cool their bodies. This can be dangerous for people with certain health conditions.
These fluctuations also make hot yoga especially unsafe for pregnant women, who are often advised not to attend hot yoga classes. In fact, there is evidence that babies exposed to excessive heat are at increased risk of neural tube defects and other malformations. The American College of Obstetricians and Gynecologists recommends not participating in hot yoga (or hot Pilates) because of the risk of overheating.
How to Start Hot Yoga
If you’re interested in taking a hot yoga class, most experts recommend that you try a more traditional yoga class first. Subjecting your body to a new form of exercise in extreme heat may make you more susceptible to injury or other complications.
Also, keep in mind that if you’re not used to the heat, your body will need some time to adjust. Choose a studio that allows you to proceed at your own pace and stop when you need to. You may even want to take some classes without actually attending – just to get your body used to the heat. Here are some other things to consider when you start hot yoga.
- Hydrate your body by drinking at least 16 ounces of water or other fluids (without caffeine) two hours before class.
- Weigh yourself before class so you can determine how much water you need to replenish.
- Choose clothes that will keep you cool and won’t slip.
- Bring a towel, a large water bottle and a non-slip mat.
- Go at your own pace, listen to your body, and stop if you need to.
- Throughout the class, drink water before you get thirsty to hydrate your body.
- Know the signs of heat exhaustion and heat stroke and ask for help if you need it.
- Consume enough fluids after exercise to return to your original weight.
- Bring some clothes as you may feel very cold after class.
- Keep in mind that the heat can make your muscles loose and flexible, so you should be careful not to injure yourself after class.
Conclusion
Hot yoga is a type of yoga that is performed in a room heated to 85 to 105 degrees Fahrenheit. This type of yoga is designed to promote excessive sweating and relax muscles, and it can benefit you in a variety of ways. For example, hot yoga can reduce stress, improve mental health, and increase strength. However, it’s not for everyone. People who are pregnant or suffering from certain medical conditions should not participate in hot yoga. If you’re considering bikram yoga, you should consult with a healthcare provider to make sure it’s right for you.
