Yoga is an internationally popular form of exercise and there are a multitude of styles to fit each practitioner. Some places even offer things like puppy or goat yoga, so you can get your exercise in the company of cute baby animals (although we admit we might be too distracted by the furry friends to get an effective workout, but to each their own). One variant that has been growing in popularity is hot yoga. “‘Hot yoga' is a term that can be used to describe just about any style of yoga practice performed in a warm or humid room. When a class is called “hot yoga” you could be holding poses for a minute or moving quickly from pose to pose, but two things are nearly always constant: heat and sweat.” The first most widely recognized style of hot yoga is Bikram yoga. “Bikram yoga classes all include a very specific sequence of 26 yoga poses and two breathing exercises performed in the same order, within 90 minutes, in a room heated to over 100 degrees Fahrenheit.” However, while this might have been the originating style of hot yoga, it is certainly no longer the only one, and many studios offer a variety of yoga flows with varying moves and sequences.

One of the first questions many people have about hot yoga is, well, how hot is it? There is no easy answer to that question because each studio can vary quite a bit. If you are attending a Bikram yoga class, you can expect the room to be heated to over 100 degrees Fahrenheit, as previously stated. Other studios hang out in the 80s or 90s, and there can also be quite a variance in how the studio is heated. “Most studios used forced air heat, such as with a typical HVAC system. Some studios use a humidifier to make the room really humid. Other studios use infrared heat, which comes from electric heat panels that are placed on the ceiling or around the room.” The temperature of the room can also vary depending on how many people are in attendance; obviously a packed class is going to have more collective heat as opposed to a smaller class in a larger room.

Is hot yoga safe? There is no one answer that applies to everyone and if you are inclined to try hot yoga, you should speak with your physician before making any major changes to your exercise regime or diet. “A study sponsored by the American Council on Exercise (ACE) found that practicing yoga in this hotter, 100-degree-plus environment can have a major impact on your body temperature. After practicing a 90-minute Bikram-style class in a hot studio, 8 out of 20 participants had body temperatures hovering between 103 and 104 degrees. (The National Athletic Trainers’ Association has issued a position statement noting that exertional heatstroke is defined by a core body temperature that reaches 104 to 105 degrees Fahrenheit, which is associated with signs of organ system failure due to hyperthermia.)” That being said, the Mayo Clinic Sports Medicine center in Rochester, Minnesota said that “although there are certain health conditions that would make hot yoga risky for some people, it’s generally safe for someone in good health…If people have certain heart conditions, previous heat injury, heat intolerance or problems with dehydration, they should probably avoid hot yoga.”

Now that we know some of the risks associated with hot yoga, what are some of the benefits? Like many other types of yoga, hot yoga can be a source of stress relief or management depending on a practitioner’s personal relationship with yoga. Participants also experience a lot of sweating as the body uses it for temperature control, which can be a benefit for some. “For people who like to sweat, hot yoga can help you achieve a feeling of calmness and relaxation without an intense workout…you can get the same level of sweat as you would running 10 miles, but you don’t have to work as hard to get it.” Hot yoga could also allow you to stretch more deeply. “The hot room can help increase flexibility…which can feel great for people who do other types of intense workouts in which their muscles get really tight.” Of course, with deeper stretching comes the caveat that one must make sure not to overstretch to the point of injury.

            If hot yoga feels like a good choice for you after talking with your doctor, here are a few tips for your first class:

•   Wear clothes that can handle a lot of sweat. Moisture-wicking material or spandex are both good options. “A lot of men go shirtless and a lot of women just wear sports bras and leggings or shorts.”

•   Moderate your food intake. “Avoid eating a big meal in the few hours before class, and avoid snacking in the hour before class…Try to plan your eating and snacking so that you’ve fueled your body appropriately, so you don’t come in starving, or with a full stomach either.”[1]

•   Water, water, water. Be sure to hydrate in the hours before class as you can plan to lose quite a bit of that to sweat. You will also need to bring a water bottle to drink during and after class to replenish the hydration your body needs.

•   Don’t forget to bring a towel! Having a towel (even a small one like a hand towel) can help you combat the extra sweat during your hot yoga class. Additionally, while many studios have mats on hand you can use, many people prefer to use their own during hot yoga because of the high levels of sweat.

•   Take breaks if you need them. If you feel lightheaded during the class, take a break and drink some water. Even if you miss a pose or two, it is better to skip a bit than to push yourself too hard and pass out. Effective communication with the instructor is also helpful; do not be afraid to let the instructor know this is your first time doing hot yoga or that you are new to the practice. A good instructor keeps an eye on everyone during class and can also have some additional advice for you as you get used to hot yoga.

Have you tried hot yoga? What are your favorite tips? Tag us on social media and show us how you stay Bodē Strong on your yoga mat!

[1] Upham, Becky, and By. “Hot Yoga: Risks and Benefits.” EverydayHealth.com, Everyday Health, 9 Dec. 2022, https://www.everydayhealth.com/yoga/hot-yoga-it-safe-how-hot-does-it-get/.