Quick Answer
Hot yoga is yoga practised in a heated room, typically between 30 and 40 degrees Celsius. The heat allows deeper stretching, increases cardiovascular demand, and promotes sweating. It is not the same as Bikram yoga (a specific 26-pose sequence) though the terms are sometimes used interchangeably. Most beginners can practise hot yoga safely with adequate hydration and a willingness to rest when needed.
Hot yoga is practised in a room heated to between 30 and 40 degrees Celsius, sometimes with added humidity. The warmth accelerates the body's warm-up process, allows muscles to stretch more safely and deeply, and creates a cardiovascular challenge that most conventional yoga styles do not. Beyond the physical effects, many practitioners describe the combination of heat and movement as uniquely clarifying, a stripping away of everything non-essential that leaves the mind unusually quiet.
Hot Yoga vs Bikram Yoga: What Is the Difference?
Bikram yoga is a specific trademarked style consisting of exactly 26 postures and 2 breathing exercises, always performed in the same sequence, in a room heated to precisely 40 degrees with 40% humidity. It was developed by Bikram Choudhury and has a distinct and fixed structure.
Hot yoga is a broader term. Any yoga style practised in a heated room qualifies: Vinyasa, Hatha, Power yoga, and others are all taught in hot formats. The sequence changes from class to class, and the teacher has creative freedom. This makes hot yoga as a category more varied and generally more accessible than the rigid structure of Bikram.
The Physical Benefits of Practising in the Heat
The heated environment produces several specific physiological effects. Elevated muscle temperature reduces viscosity in the tissues, allowing for safer and deeper stretching than is accessible in a cool room. Cardiovascular demand increases: the heart works harder to regulate body temperature, which builds endurance and burns more calories than the same poses in a cool environment. Sweating at this rate also has a genuine (if modest) detoxification effect, as some metabolic waste products are excreted through the skin.
Strength and stability work is also affected by heat. Holding postures in an already demanding thermal environment builds both muscular endurance and mental resilience. Many practitioners report that the focus required to stay present in physical discomfort translates directly into greater equanimity in challenging life situations.
The Mental and Emotional Dimension
Hot yoga has a reputation for being as much a mental practice as a physical one. The heat makes it impossible to coast: you have to stay present, manage your breath, and make conscious choices about how to respond to discomfort. This builds a quality of focused attention and equanimity that practitioners describe as distinctive and transferable. Many people who find conventional yoga mentally quiet find hot yoga the style that finally silences the planning and worrying mind.
Is Hot Yoga Safe for Beginners?
Yes, with appropriate precautions. Drink 500ml to 750ml of water in the two hours before class. Wear minimal, lightweight clothing. Arrive a few minutes early to acclimatise to the room temperature. Take Child's Pose or lie down whenever you need to: this is always acceptable and is genuinely part of the practice rather than a sign of weakness. Give yourself at least three sessions before evaluating whether the style suits you, as the heat acclimatisation process typically takes two to three classes.
Who Should Avoid Hot Yoga
Hot yoga is not appropriate for people with certain cardiovascular conditions, severe respiratory conditions, or pregnancy beyond the first trimester without specific medical clearance. It is also inadvisable to practise if you are already dehydrated, feeling unwell, or during a fever. If you have any health concerns, consult your GP before attending a hot yoga class.
Tips for Your First Hot Yoga Class
- Hydrate well for the 24 hours before your first class, not just in the hour immediately before.
- Bring a large water bottle and a full-sized towel, as you will sweat considerably more than in a conventional class.
- Wear minimal, breathable clothing: less fabric is more comfortable in the heat.
- Take breaks freely: lying in Savasana for a round is always a better choice than pushing through dizziness.
- Eat lightly for two hours before class: a full stomach in the heat is genuinely unpleasant.
Looking for a mat with excellent grip for hot and sweaty classes? Explore our collection of Hot Yoga Mats.
Frequently Asked Questions
What temperature is hot yoga?
Most hot yoga classes are held at between 32 and 40 degrees Celsius. Bikram yoga specifically requires 40 degrees Celsius with 40% humidity. General hot yoga classes vary by studio and style, with many setting temperatures between 33 and 37 degrees.
Does hot yoga help with weight loss?
Hot yoga burns significantly more calories than the same practice in a cool room, due to the cardiovascular demand of thermoregulation. A 60-minute hot Vinyasa class can burn 400 to 600 calories. However, much of the immediate weight loss after a class is water weight from sweating, which is restored by rehydrating. Consistent hot yoga practice over weeks contributes to genuine body composition changes through cardiovascular fitness and lean muscle development.
Is hot yoga good for flexibility?
Yes. The elevated tissue temperature in a heated room allows muscles and connective tissue to stretch more safely and deeply than in normal temperatures. Flexibility gains from hot yoga can be faster than equivalent cool-room practice. The important caveat is that flexibility achieved in the heat should be approached gradually: the reduced perception of discomfort in warm muscles can mask the point at which stretching becomes straining.
What should I bring to a hot yoga class?
A large water bottle, a full-sized towel to place over your mat (sweat significantly reduces grip on most mat surfaces), a change of clothes, and minimal, breathable clothing to practise in. A dedicated hot yoga mat with a non-slip surface even when wet is the most important equipment choice.
Can I do hot yoga every day?
Many dedicated practitioners do practise hot yoga daily, but adequate hydration, nutrition, and rest are essential. The physical demand of hot yoga is higher than conventional yoga, and the body needs sufficient recovery. Beginning practitioners should start with two to three sessions per week, allowing the body to adapt to the thermal demands before increasing frequency.
Why do I feel dizzy in hot yoga?
Dizziness in hot yoga is usually caused by dehydration or a drop in blood pressure from the heat. Rest in Child's Pose or lie flat, drink water, and let the feeling pass before continuing. If dizziness is persistent, leave the room and cool down. To prevent dizziness, hydrate thoroughly before class and avoid transitions from floor to standing too quickly.
Is hot yoga the same as Bikram yoga?
No. Bikram yoga is a specific style with a fixed sequence of 26 poses, performed at 40 degrees Celsius with 40% humidity. Hot yoga is a general term for any yoga practice in a heated room. All Bikram yoga is hot yoga, but not all hot yoga is Bikram.
