Hot yoga is the term used to describe some yoga forms performed in hot, warm studios for more intense exercise. For flexibility, general well-being, and both mental and physical health, the practice could offer advantages. Originally, the scorching temperature and humidity in hot yoga were meant to be exactly what India, where traditional yoga would have started, would have. The yoga postures themselves might or might not be physically taxing.
The advantages, hazards, safety issues, and other aspects of hot yoga are covered in this paper.
Table of Contents
Describes heated yoga.
Many people substitute “hot” and “bikram” for one another. However, while all Bikram is hot, not all hot yoga is Bikram.
Performed in a setting heated above the usual ambient temperature, hot yoga is a more strenuous kind of yoga. It can range in temperature between 80–100°F (26.6–37.7°C).
People perform Bikram yoga in a room at 105°F (40.5°C) with 40% humidity. It comprises of two breathing exercises and 26 positions.
However, many studios now call it a hot yoga studio and have removed the brand Bikram due to the founder receiving bad press.
Hot yoga releases toxins through sweat by means of heat and effort. It is less stringent with the heat and humidity. The postures — asanas — and order can change from class to class, depending on the yoga instructor’s preparations.
People trained in different techniques can also facilitate hot yoga. Bikram-trained teachers can only conduct Bikram yoga.
Other types:
Bikram is only one of the various yoga styles that incorporate hot yoga. Other types include:
- Vinyasa yoga
- Moksha yoga or Modo yoga
- CorePower yoga
- Forrest yoga
- Hot yoga barre
- Hot Yin yoga 7. Hot Power yoga
- Hot Fusion yoga
There are other changes in temperature, and some people may also enjoy warm yoga, which takes place in a gently-heated environment between 80–85°F (26.6.–29.4°C).
Benefits of hot yoga
Below are some benefits of hot yoga, which are often similar to the benefits of traditional yoga.
Improves flexibility
Heat dilates blood arteries, which promotes blood flow to the muscles. The moist heat in hot yoga “warms up” and loosens the muscles, similar to how active warm-up and stretching operate.
A 2019 pilot study indicated that sauna yoga at 122°F (50°C) caused considerable increases in healthy older adults’ flexibility and minor gains in strength and balance.
Many of the exercises found in various styles of yoga are active stretches. Active stretching enhances flexibility and strengthens the muscles.
Builds strength
Many yoga postures are to improve strength. A person can hold the stance for at least 60 seconds to get into the strength of the muscle.
Examples of yoga positions include:
- High Plank
- Dolphin
- Chair
- Boat 5. Side Plank
Yoga uses a person’s body weight as a type of resistance as they hold poses. Depending on the pose, hot yoga can target both upper and lower body strength.
Research from 2015 suggests that Bikram yoga can increase lower body strength, lower and upper body range of motion, and balance in adults.
Strengthens bones
Aside from bone strength, sustaining body weight while holding a stance can assist improve bone mineral density.
A 2014 study indicated that Bikram yoga may protect and potentially increase bone mineral density in premenopausal women. This makes it an effective method to prevent osteoporosis.
Burns more calories
The heat and the prolonged duration a person sustains demanding positions can help people burn more calories in hot yoga than in standard yoga.
A 2020 study comparing standard yoga versus hot yoga found that hot yoga enhanced fat metabolism.
This research also revealed it can enhance the range of motion across the four major joints: elbow, shoulder, hip, and knee.
Reduces stress
Yoga, in general, can assist reduce stress levels. A tiny 2016 study indicated that Bikram yoga lowered anxiety, and the reduction is closely connected to perceived stress.
A 2018 study also indicated a 16-week Bikram yoga program for stressed individuals who live a sedentary lifestyle, increased their:
- self-efficacy
- perceived stress
- health-related quality of life
Supports cardiovascular health
The extreme temperature in hot yoga might make it more intense than a typical yoga lesson. It makes the heart, muscles, and lungs work harder and improves metabolism.
According to a 2018 study, hot yoga can be an effective heat stress treatment to improve plasma volume and cardiovascular function in elite female field hockey players. This makes hot yoga a possible performance booster for athletes before entering tournaments.
Improves skin quality
Sweating can enhance blood flow which helps provide nutrients to the skin cells.
A 2021 Japanese study discovered that hot yoga activates sirtuin family genes via boosting blood circulation, which can prevent indications of skin aging.
Improves mental health
People think yoga is an effective technique for relaxing and improving mental wellness.
The American Psychological Association recognized this form of exercise as an effective approach to lessen depression symptoms.
A 2020 evaluation also revealed that yoga can be a helpful intervention to alleviate depression and anxiety in children and adolescents.
According to a 2019 study, Bikram yoga enhanced physical functionality, emotional well-being, and heart rate variability in adults with trauma from continuous pain.
Risks and safety considerations
Hot yoga is generally safe. However, like with any activity, there are safety precautions to consider with hot yoga.
The muscles may loosen too much, which may cause overstretching and damage, especially in the tendons and ligaments.
Hot yoga may potentially trigger heat-related diseases. People should check with their doctor before performing this sort of yoga if they have any of the following conditions:
- cardiovascular problems, such as heart disease and previous stroke
- heat intolerance
- history of heat stroke
It can also produce copious perspiration, which can contribute to dehydration. A person should drink water or electrolytes before, during, and after a hot yoga workout.
Some disorders may render a person prone to fainting in a hot room and should proceed with caution when trying out hot yoga:
- diabetes
- arterial abnormalities
- anorexia nervosa
- history of fainting
- low blood pressure
- low blood sugar
Pregnant people should also first discuss with their health specialists before practicing hot yoga.
A 2020 research study sponsored by the American Council of Exercise stated that hot yoga might be safe for pregnant women with uncomplicated pregnancies.
However, new research suggests that practicing hot yoga while pregnant poses an elevated risk of neural tube problems and probably of other anomalies among fetuses exposed to high heat.
What to anticipate from hot yoga
A person who wishes to do hot yoga should consider the following:
- Suitable attire: Select lightweight, moisture-wicking textiles over apparel made of cotton. Cotton will absorb moisture, making garments grow heavier and difficult to move.
- Other materials: Special gloves and socks might offer grip while doing yoga as sweat makes things slippery. Placing a towel over a yoga mat can assist in absorbing the excess sweat and may make the surface slippery.
- Heating type: There are numerous methods to heat a studio. Most current studios employ infrared heating, which heats up people and the environment instead of the air. Others utilize forced-air heating or baseboards to heat the air in the studio.
- Type of class: Hot yoga sessions differ in time, yoga style, and temperature with which they heat their lessons. It is ideal for a beginner to attempt studios that offer lessons at lower temperatures before trying more strongly heated ones.
People who want to attempt yoga at home can invest in infrared home heaters or space heaters and humidifiers. It is necessary to choose a compact room to regulate the heat effectively.
Individuals can also find local hot yoga sessions or check internet directories such as the studio directory from the Original Hot Yoga Association.
Hot yoga vs. normal yoga
The sole difference between ordinary and hot yoga in terms of conduct is the temperature. Traditional or regular yoga is done at room temperature — 68–72°F (20–22.2°C) — while hot yoga is above standard room temperature.
Hot yoga can be more intensive in that it can make the body work harder and carries more risk than regular yoga for persons with specific medical issues.
Heat can assist people in experiencing a deeper stretch when executing yoga poses, but there is a heightened risk of injury.
Hot Yoga vs. Pilates
Hot yoga and Pilates are low-impact workouts that use body weight as resistance. Both focus on good breathing and form and have the same goals in mind.
However, yoga has significant spiritual roots, while Pilates is a mind-body exercise that focuses on core strength and flexibility. Moreover, pilates may require specific equipment.
Similar to conventional yoga, Pilates is normally conducted at room temperature.
Outlook
Hot yoga can give a number of health benefits and has no recorded harmful results when practiced long-term.
While some assume that exercising in hot surroundings severely affects the kidneys, a 2022 long-term study disproved this. The investigation did not identify a statistically significant change in renal function between individuals in non-hot and hot yoga. However, further studies are needed to assess the long-term effects of hot yoga on the kidneys.
As with any workout, a person beginning hot yoga should gradually ease into it. They may achieve this by starting once a week, selecting classes with lower temps, shorter sessions, or with instructors that enable participants to rest midway if they need to.
Summary
Hot yoga is a popular version of traditional yoga. A person who appreciates traditional yoga can explore and add intensity to their exercise program by trying hot yoga.
However, hot yoga is not ideal for everyone. Pregnant persons and others with particular health concerns should see their doctors before trying out this tough routine.
FAQs
What is hot yoga?
Hot yoga is a kind of yoga done in hot studios with temperatures ranging between 80–100°F. It’s supposed to imitate the hot, humid conditions of India, the origin of yoga.
How is hot yoga different from Bikram yoga?
While all Bikram yoga is a sort of hot yoga, not all hot yoga is Bikram. Bikram follows a precise sequence of 26 poses in a room heated to 105°F with 40% humidity, whereas hot yoga can vary in poses, sequences, and temperatures.
What are the benefits of hot yoga?
Hot yoga improves flexibility, strengthens strength, enhances cardiovascular health, burns calories, and decreases stress. It may also boost skin quality and mental well-being through enhanced blood flow and detoxifying via sweating.
Is hot yoga safe for beginners?
Yes, although novices should start with lower-temperature classes and shorter durations. Gradual exposure helps the body adjust to the heat. Hydration before, during, and after practice is vital.
Can hot yoga aid with weight loss?
Yes, the increased heat and intensity of hot yoga can help burn more calories than standard yoga. It may also boost fat metabolism.
What should I wear to a hot yoga class?
Lightweight, moisture-wicking garments are good. Avoid cotton as it absorbs sweat and might feel heavy. Special yoga gloves or towels can increase grip on slippery mats.
What are the hazards of hot yoga?
Hot yoga may cause dehydration, overheating, or overstretching, leading to injury. People with health conditions including heart disease, low blood pressure, or heat sensitivity should see a doctor before participation.
Can pregnant individuals perform hot yoga?
Pregnant individuals should see their doctor before performing hot yoga. While it may be safe for uncomplicated pregnancies, high heat offers significant dangers to fetal growth.
How does hot yoga compare to regular yoga?
The biggest difference is the temperature. Hot yoga is more rigorous because to the heat, which can deepen stretches but also raise the risk of injury. Regular yoga is practiced at room temperature and is less physically taxing.
What equipment do I need for hot yoga?
A yoga mat, towel, and water bottle are required. Some folks utilize special non-slip yoga gloves or socks. Studios heated with infrared technology may give a more comfortable experience compared to forced-air systems.