What is Hot Yoga? Types, Best Practices and Benefits

Hot yoga is an innovative take on the practice of yoga. It immerses practitioners in a heated environment, which intensifies both the challenges and rewards of the practice.

Conducted at temperatures significantly higher than room temperature, often with increased humidity,  hot yoga goes beyond traditional yoga by increasing detoxification through profuse sweating, enhancing flexibility due to the warmth, and demanding greater cardiovascular exertion.

As the body adapts to this amplified setting, the mind is also sharpened, fostering a deeper sense of focus and discipline. Beyond mere physicality, hot yoga offers a holistic experience that merges the physiological, mental, and spiritual aspects of the practice, encourages you to explore boundaries and redefine your potential.

What is hot yoga?

Hot yoga refers to a style of yoga practiced in a room heated to temperatures typically ranging from 90°F (32°C) to 105°F (40°C) with a humidity level of around 40%. The concept behind hot yoga is that the increased room temperature can facilitate deeper stretching, promote sweating, and provide a more intensive cardiovascular workout compared to traditional yoga sessions.

There are various types of hot yoga, with Bikram Yoga being one of the most well-known. Founded by Bikram Choudhury in the 1970s,  Bikram Yoga consists of a specific sequence of 26 postures and two breathing exercises, practiced over a 90-minute session in a room heated to approximately 105°F (40°C) with 40% humidity. It’s worth noting that while all Bikram Yoga can be classified as hot yoga, not all hot yoga is Bikram.

Although reported to offer many benefits, hot yoga is not without its criticisms and potential risks. For some individuals, especially those with certain health conditions, practicing yoga in a hot (sweating) environment can pose health risks, such as dehydration, heat exhaustion or heatstroke. There’s also the risk of overstretching muscles, as the heat might give a false sense of flexibility, leading to potential injury.

Therefore, you have to be aware of their body’s signals during practice, stay well-hydrated, and consult with healthcare professionals before beginning a hot yoga regimen, especially if they have pre-existing health conditions.

Hot yoga vs. regular yoga

Hot yoga and regular yoga, while sharing foundational principles and postures, have distinct characteristics and effects on the practitioner, primarily influenced by the environmental conditions in which they are practiced. Here, LotusBuddhas will list the differences between hot yoga and regular yoga for you to better understand.

Environmental conditions:

• Hot yoga: Typically practiced in rooms heated to temperatures ranging from 90°F (32°C) to 105°F (40°C) with humidity levels around 40%. This controlled environment is integral to the practice.
• Regular yoga:  Conducted in a broad array of environments, from indoor studios at ambient room temperatures to outdoor settings. The external environment does not play as crucial a role as it does in hot yoga.

Physiological effects:

• Hot yoga: The elevated temperature promotes profuse sweating, which some argue aids in detoxifying the body through the skin. The heat also increases heart rate, offering a cardiovascular challenge akin to aerobic exercise. Additionally, warm muscles can lead to enhanced flexibility during the session.
• Regular yoga: While sweating can occur, especially in more vigorous styles like Vinyasa or Ashtanga, it is not as pronounced as in hot yoga. The cardiovascular effects and flexibility improvements are a result of the postures and sequences rather than external heat.

Benefits:

• Hot yoga: Advocates claim enhanced detoxification, increased calorie burn, improved flexibility, and strengthened mental discipline due to the challenging environment.
• Regular yoga: Benefits vary based on style but often include increased flexibility, muscle tone, mental clarity, stress reduction and improved circulation.

Risks:

• Hot yoga: The heated environment can lead to dehydration, heat exhaustion, or heat stroke if one is not careful. There’s also a potential risk of overstretching muscles, as the heat might provide a false sense of flexibility.
• Regular yoga: As with any physical activity, there’s a risk of injury if postures are not performed correctly. However, without the added element of heat, risks like dehydration or heat-related illnesses are diminished.

Philosophical and historical roots:

• Hot yoga: Rooted in traditional yoga practices, but the emphasis on heat is a relatively modern development. Bikram Choudhury’s Bikram Yoga, for instance, was developed in the 1970s.
• Regular yoga: Encompasses a vast array of practices with deep historical and philosophical roots, ranging from ancient forms like Hatha and Kundalini to more contemporary ones like Iyengar and Vinyasa.

Suitability:

• Hot yoga: Not advisable for everyone, especially those with certain health conditions. Pregnant women, individuals with heart conditions, or those prone to dehydration should consult with healthcare professionals before attempting hot yoga.
• Regular yoga: Given the diverse styles available, there’s likely a form of regular yoga suitable for almost everyone, from the physically rigorous to the restorative and meditative.

You see, hot yoga and regular yoga share many foundational postures and principles, but the primary difference is the environmental conditions and their resulting physiological effects.  Ultimately, the best choice for you will depend on your individual preferences, health considerations and desired outcomes.

Different types of hot yoga

Hot yoga has grown in popularity and diversified into numerous styles. Though the overarching principle of increased temperature remains consistent, these styles differ in terms of sequence, postures, philosophy and specific conditions.

1. Bikram Yoga: Founded by Bikram Choudhury in the 1970s, this style is one of the most standardized forms of hot yoga. It involves a fixed sequence of 26 postures and two breathing exercises performed in a 90-minute session. The room is typically heated to 105°F (40°C) with a humidity level of 40%. The rigorous sequence and controlled environment are intended to systematically engage every part of the body.
2. Moksha/Modo Yoga: Originating in Canada, Moksha (now often referred to as Modo Yoga) is a set sequence of postures practiced in a room heated to about 100°F (38°C).  The Moksha sequence focuses on alignment, breath, and the foundational principles of yoga. While there is a standard sequence, there are also themed variations to address specific areas or intentions.
3. Forrest Yoga: Created by Ana T. Forrest, this style of hot yoga places emphasis on core strength, emotional healing, and addressing modern ailments. While not always as hot as Bikram or Moksha, Forrest Yoga sessions are still conducted in a warm room to facilitate deeper stretching and to release tension.
4. Barkan Method: Developed by Jimmy Barkan, a former student of Bikram Choudhury, the Barkan Method is similar to Bikram Yoga but incorporates postures from other yoga sequences. The room’s temperature is comparable to Bikram, but the sequence is considered to be more diverse and fluid.
5. Hot Power Yoga: An offshoot of traditional power yoga, this style is practiced in a heated room, enhancing the already vigorous nature of power yoga. There isn’t a fixed sequence, but it usually involves a flow (vinyasa) style that synchronizes breath with movement. The temperature can vary based on the studio and instructor preference.
6. Hot Yin Yoga: Merging the principles of Yin Yoga, which emphasizes deep tissue and ligament stretching with longer pose holds, Hot Yin Yoga is practiced in a warm environment. The heat aids in increasing the depth of stretches, making tissues more pliable and receptive.

While these styles are among the older forms of hot yoga, you must understand that many studios and practitioners are constantly innovating and adapting, resulting in new genres and variations emerging. However, LotusBuddhas would like to remind you that no matter what particular type of exercise you do, you must remember to drink enough water, listen to your body and make sure that the style is appropriate for your physical abilities and goals your health.

The postures commonly used in hot yoga

Hot yoga, particularly the widely recognized Bikram style, employs a set sequence of postures designed to engage every part of the body. The following are some of the postures commonly found in hot yoga sequences:

1. Pranayama series:
   • Standing deep breathing (Pranayama): Enhances the functioning of the respiratory system and prepares the body for the sequence.
2. Standing series:
   • Half moon pose (Ardha Chandrasana): Engages the core, strengthens the legs, and improves spinal flexibility.
   • Awkward pose (Utkatasana): Strengthens the legs, engages the core, and challenges balance.
   • Eagle pose (Garudasana): Promotes joint health, particularly in the knees, and enhances balance and concentration.
   • Standing head-to-knee pose (Dandayamana-Janushirasana):  Enhances hamstring flexibility, strengthens the leg muscles, and tests mental focus.
   • Standing bow pose (Dandayamana-Dhanurasana): Engages the cardiovascular system, strengthens the leg muscles, and stretches the upper body.
   • Balancing stick pose (Tuladandasana): Promotes cardiovascular health, strengthens the core, and engages the entire body.
   • Standing separate leg stretching pose (Dandayamana-Bibhaktapada-Paschimotthanasana): Stretches the spine and hamstrings, and improves digestion.
   • Triangle pose (Trikonasana): Strengthens and stretches the legs, opens the chest and promotes cardiovascular health.
   • Standing separate leg head-to-knee pose (Dandayamana-Bibhaktapada-Janushirasana): Engages the abdominal organs, improves metabolism, and stretches the spine.
   • Tree pose (Tadasana): Aids balance, strengthens the leg muscles, and enhances hip flexibility.
   • Toe stand (Padangustasana): Develops balance, strengthens the feet and legs, and enhances mental focus.
3. Floor series:
   • Wind removing pose (Pavanamuktasana): Enhances digestion, engages the abdominal muscles, and relieves lower back discomfort.
   • Cobra pose (Bhujangasana): Strengthens the spine and upper body, and opens the chest.
   • Locust pose (Salabhasana): Engages and strengthens the lower spine and buttocks.
   • Full locust pose (Poorna-Salabhasana): Enhances the strength of the upper spine and increases flexibility.
   • Bow pose (Dhanurasana): Opens the chest, strengthens the back, and enhances the function of the cardiovascular and digestive systems.
   • Fixed firm pose (Supta-Vajrasana): Stretches the knee joints and hip flexors, and enhances lower spine flexibility.
   • Half tortoise pose (Ardha-Kurmasana): Stretches the spine, relaxes the body, and aids in mental relaxation.
   • Camel pose (Ustrasana): Opens the chest, stretches the front body, and strengthens the back.
   • Rabbit pose (Sasangasana): Stretches the back, engages the core, and promotes relaxation.
   • Head-to-knee pose and stretching pose (Janushirasana and Paschimotthanasana): Enhances hamstring and spine flexibility and stimulates the liver, spleen, and kidneys.
   • Spine twisting pose (Ardha-Matsyendrasana): Stimulates the spinal nerves, aids digestion, and detoxifies the liver and spleen.
   • Blowing in firm pose (Kapalbhati in Vajrasana): Cleanses the respiratory system, stimulates the abdominal organs, and enhances concentration.

LotusBuddhas must note that these poses form the core of the Bikram sequence, but other styles of hot yoga may incorporate different poses or variations. But regardless of style, alignment, breath control, and awareness are vital to safely reaping the benefits of the practice.

Benefits of practicing hot yoga

Hot yoga is practiced in heated and often humidified rooms, has become increasingly popular in recent decades. Proponents of hot yoga believe that the elevated temperature and humidity offer several unique benefits over traditional yoga practiced at room temperature.  Here are some potential benefits of hot yoga that LotusBuddhas has rounded up on yoga forums:

1. Enhanced flexibility: The warmth of the room can increase blood flow to the muscles, making them more elastic. This can facilitate a deeper stretch, potentially leading to increased flexibility over time.
2. Detoxification: Profuse sweating is common in hot yoga. Advocates argue that this sweating aids in expelling toxins from the body, promoting detoxification at the skin level. However, the primary detoxification organs remain the liver and kidneys, and the exact extent of detoxification through sweating remains a subject of debate.
3. Cardiovascular challenge: The combination of heat, humidity, and physical postures can elevate the heart rate, providing a cardiovascular workout akin to the effects of aerobic exercises. This can contribute to improved cardiovascular health.
4. Caloric burn and weight management: Some proponents suggest that hot yoga can support weight loss due to increased calorie burn from the elevated heart rate and the body’s efforts to cool itself. While it might contribute to caloric burn, it’s essential to understand that diet and overall activity levels play a significant role in weight management.
5. Stress reduction and mental discipline: The challenging environment of hot yoga requires intense focus and mental discipline. This, combined with the meditative aspects of yoga, can lead to reduced stress levels, improved mood and heightened mental clarity.
6. Improved circulation: The heat can help in dilating blood vessels, leading to improved blood circulation. This can aid in oxygenating tissues and enhancing nutrient delivery throughout the body.
7. Muscle tone and strength: Like traditional yoga, hot yoga involves postures that engage various muscle groups. The added element of heat might intensify muscle engagement, potentially leading to improved muscle tone and strength.
8. Joint health: Warmth can help in lubricating joints, making it beneficial for those with joint issues or arthritis. The postures practiced can also strengthen the muscles surrounding joints, providing better support.
9. Enhanced respiratory function: The warm environment can train the lungs and diaphragm to work more efficiently, potentially benefiting respiratory function. Over time, practitioners may observe an increased lung capacity and endurance.
10. Skin health: Sweating can lead to the opening of pores, which may assist in releasing impurities. This, coupled with increased circulation, can contribute to a healthier complexion.

While hot yoga offers several potential benefits, you must to approach the practice with caution. Not all benefits are universally experienced, and individual reactions to hot environments can vary. LotusBuddhas has always reminded this from the beginning of the article, it is paramount that you stay hydrated, listen to your body and consult with your healthcare professionals before starting a hot yoga regimen.

Best practices for hot yoga

If you want to practice hot yoga, you must consider it carefully due to its challenging environment. To ensure safety and maximize benefits from your practice, LotusBuddhas offers tips to help you get the most out of your practice:

1. Hydration: Due to the profuse sweating experienced during hot yoga, maintaining proper hydration is essential. Practitioners should drink water throughout the day prior to the session and rehydrate post-session. Electrolyte-rich beverages may also be considered to replenish lost salts and minerals.
2. Nutrition: Eating a light meal 2-3 hours before the session can provide sustained energy. Heavy meals or consuming food immediately before class can lead to discomfort.  Foods rich in essential nutrients and minerals, particularly potassium and magnesium, can support muscle function.
3. Appropriate attire: Wear lightweight, breathable, and moisture-wicking clothing. This ensures that the body can regulate its temperature effectively and reduces the chances of overheating.
4. Acclimatization: Before the session begins, spending a few minutes in the hot room can help the body acclimatize to the temperature and humidity.
5. Pace yourself: Given the intense environment, it’s crucial to listen to one’s body. If a posture feels too challenging or if there’s a sense of dizziness or nausea, it’s advisable to take a resting pose until comfort is regained.
6. Consistent breath: Maintaining consistent and deep breathing helps regulate body temperature, provides oxygen to muscles, and fosters concentration. Breath should never be held, especially in challenging postures.
7. Alignment and technique: Proper alignment is crucial to prevent injuries. Practitioners should prioritize technique over depth in postures. Using mirrors, if available, can assist in self-correction.
8. Avoid overstretching: The heat can provide a false sense of flexibility, leading to overstretching. It’s essential to recognize genuine flexibility from that induced by the heat to prevent injuries.
9. Stay for the entire session: The final relaxation pose is an integral part of the practice, allowing the body to assimilate the benefits of the session. Unless there’s an emergency, it’s recommended to stay until the end.
10. Post-practice care: Taking a cool shower can help regulate body temperature. Gentle stretching or using a foam roller can also assist in muscle recovery.
11. Consultation for specific populations: Pregnant individuals, those with cardiovascular conditions, or individuals with certain medical conditions should consult a healthcare professional before engaging in hot yoga.
12. Regular practice: Consistency is key to experience the cumulative benefits of hot yoga. However, it’s equally important to allow the body adequate rest between sessions.
13. Cleanliness: Given the humid and sweaty environment, mats and towels should be cleaned after every session to prevent bacterial growth and odors.
14. Mindfulness and respect: As with all yoga practices, maintaining mindfulness enhances the experience. Respecting the space, fellow practitioners, and the instructor fosters a positive environment conducive to growth.

Hot yoga is a great way to improve your flexibility, strength, and overall health. However, you have to be aware of the unique challenges that come with practicing yoga in a heated environment. But if you follow the methods that LotusBuddhas have shared, you can ensure a safe and enriching experience.

Things to avoid while practicing hot yoga

When practicing hot yoga, the elevated temperatures and increased humidity intensify the challenges posed by the physical postures. While the practice can be deeply beneficial, there are potential pitfalls that must be avoided to ensure both safety and the effective realization of its benefits.

1. Dehydration: Given the significant fluid loss through sweating, not adequately hydrating before, during, and after class can lead to dehydration. This condition can manifest as dizziness, nausea and even fainting.

2. Overexertion: Pushing oneself excessively in the heat can be dangerous. Overexertion can lead to heat exhaustion or even heat stroke, both of which require immediate medical attention.

3. Overeating or eating immediately before class: A full stomach can hinder the practice by causing discomfort, cramps, or nausea. It can also affect one’s ability to breathe deeply and engage in postures fully.

4. Ignoring pain: Pain is the body’s way of signaling that something is amiss. Ignoring or pushing through pain, especially sharp or intense pain, can lead to serious injuries.

5. Holding the breath: Breathing regulates the body’s temperature and delivers oxygen to muscles. Holding the breath can lead to an increase in internal heat and diminish the body’s capacity to function optimally.

6. Poor alignment: Prioritizing depth over proper alignment can result in muscle strains or joint injuries. Proper technique is crucial.

7. Comparing with others: Every individual’s body and flexibility level are different. Comparing oneself with others and trying to mimic their depth can lead to injuries.

8. Neglecting rest days: The intensity of hot yoga can be taxing on the body. Regular practice without allowing the body to recover can lead to overuse injuries and burnout.

9. Inadequate warm-up: Jumping into intense postures without a proper warm-up, even in a heated room, can strain muscles and ligaments.

10. Practicing with medical conditions without consultation: Individuals with certain medical conditions, including cardiovascular diseases, respiratory issues, or a history of heat-related illnesses, should seek medical advice before practicing hot yoga.

11. Wearing inappropriate clothing: Heavy, non-breathable, or restrictive clothing can interfere with the body’s ability to regulate its temperature, leading to overheating.

12. Not cleaning equipment: Given the sweaty nature of the practice, not cleaning mats and towels can lead to bacterial or fungal growth, potentially causing skin infections.

13. Neglecting hygiene: Practicing without adhering to personal hygiene can be uncomfortable for both the practitioner and others in the class, given the close quarters and heated environment.

14. Ignoring instructor’s guidance: While it’s essential to listen to one’s body, neglecting the instructor’s guidance can lead to incorrect postures and potential injuries.

15. Avoiding resting poses: If feeling overwhelmed or excessively fatigued during the session, it’s essential to take a break in a resting pose, like child’s pose, rather than pushing through.

References more:

• 12 Things to Avoid While Practicing Hot Yoga: https://lotusbuddhas.com/things-to-avoid-while-practicing-hot-yoga.html
• Tips for Beginners to Practice Hot Yoga: https://lotusbuddhas.com/tips-for-beginners-to-practice-hot-yoga.html
• How to Choose the Right Yoga Clothing: https://lotusbuddhas.com/how-to-choose-the-right-yoga-clothing.html