Hot yoga is a form of yoga practiced in a heated room. Unlike traditional yoga, which can be done in a regular temperature environment, hot yoga involves performing poses and sequences in a space typically heated between 90°F and 105°F (32°C to 40°C). This intense heat adds an extra level of challenge to the practice, causing participants to sweat more, increase their heart rates, and push their physical limits.
This style of yoga was popularized in the 1970s by Bikram Choudhury, the founder of Bikram Yoga, but has since expanded to include various styles of hot yoga. Research shows that in addition to relaxing muscles, it can reduce stress, relieve back pain and even help relieve depression.
However, despite the many benefits of hot yoga, it is not suitable for everyone. Pregnant women and people suffering from certain medical conditions should not participate in hot yoga. Read on to learn more about their benefits, and how to get started.
The Benefits of Hot Yoga
The benefits of hot yoga are very similar to traditional yoga. It offers many potential benefits, ranging from physical improvements to mental and emotional well-being. Here are some of benefits:
1- Enhance Flexibility
The heat in a hot yoga class helps loosen up muscles and increase the elasticity of connective tissues. As a result, you can stretch more deeply and safely, potentially improving your overall flexibility over time.
A pilot study found that practicing yoga in a 122°F sauna significantly improved flexibility in healthy older adults. Study participants also saw modest improvements in strength and balance.
2- Reduce Stress and Anxiety
Yoga, in general, is known for its stress-relieving properties, and hot yoga is no exception. The combination of mindful breathing, movement, and heat can help reduce stress and anxiety. Many practitioners find that it helps clear their minds, improves focus, and fosters a sense of calm.
A small study shows that hot yoga can reduce stress, especially in people who experience a lot of stress in their daily lives. Meanwhile, other studies show that it can reduce stress and improve quality of life.
3- Improve Mental Health
Hot yoga is not only a physical challenge, it can also improve your mental strength. The heat can be disturbing, and working through this problem can give you strength. Over time, this time-sensitive psychological approach can be applied to other areas of your life, helping you manage stress and anxiety.
A study found that hot yoga can improve the mental health and quality of life of people suffering from chronic pain. Study participants also showed improvements in physical activity and mood swings.
4- Increase Calorie Burn
Hot yoga requires more calories than traditional yoga because it requires more heart rate and energy.
A 90-minute hot yoga class can burn between 400 and 600 calories, depending on your body size, strength and intensity. This is a great option for anyone wanting to lose weight or maintain a healthy weight.
One study found that hot yoga can increase fat burning more than traditional yoga. However, the researchers reported that it did not significantly increase aerobic requirements or energy costs compared to traditional yoga.
5- Enhance skin texture
Hot yoga improves skin texture by increasing blood circulation and sweating, helping to flush toxins and impurities from the skin. Heat dilates blood vessels, allowing more oxygen and nutrients to reach skin cells, resulting in a healthier, more radiant appearance.
Research has shown that participating in a hot yoga program can increase skin hydration and improve elasticity and skin texture. These results suggest that it may slow premature skin aging.
Who Can Do Hot Yoga?
While hot yoga has many benefits, it isn’t suitable for everyone, especially pregnant women and those with certain medical conditions. For example, if you have high blood pressure, asthma, heart disease, or heatstroke, you should discuss with your healthcare provider whether it is safe for you.
Remember that it is often done at very high temperatures, and you run the risk of dehydration and heatstroke. Additionally, studies of hot yoga found that participants experienced increased heart rate and body temperature.
This increase was particularly concerning to the researchers because the poses in this type of yoga classes focus on balance and strength, rather than cardiovascular activity, which led to the increase in heat. They also discovered that people do not sweat to cool their bodies. This is dangerous for people with health problems. These differences make hot yoga completely unsuitable for pregnant women, who are often advised against hot yoga classes. In fact, there is evidence that babies suffering from neural tube defects are at greater risk of death and other complications. The American College of Obstetricians and Gynecologists recommends against hot yoga (or hot Pilates) because it causes excessive heat.
If you’re looking to improve flexibility, burn calories, or simply detoxify and de-stress, hot yoga has something to offer. If you’re curious, try a class, but make sure you’re well-prepared for the heat!
Dr. Julian Miles is a board-certified general medicine physician with over a decade of experience in delivering comprehensive care to individuals of all ages. With a focus on preventive medicine, holistic wellness, and chronic disease management.
