People have been practicing yoga for thousands of years. And for good reason: While the poses, shapes, and sequences have changed over time, the benefits have stayed consistent. Practicing yoga can do wonders for your mental and physical health, offering benefits like pain and stress relief.
If you’re a seasoned yogi, you may know that there are countless types of yoga to choose from, ranging from yin and hatha, to power and ashtanga. (Pro tip: you can search for these yoga types on obé!)
Usually, yoga is practiced at normal room temperature, but sometimes, yogis turn up the heat: Hot yoga has gained a loyal following over the last few decades, as a relatively new practice. Most notably, the controversial figure Bikram Choudhury began teaching heated classes in a studio in California in the 1970s, ultimately creating the unique Bikram style.
Today, you’ll find more than just Bikram yoga at your average yoga studio. There are also heated vinyasa, yin, and other types of yoga classes. Whatever your style preference, hot yoga classes are typically held in rooms heated between 90 and 105 degrees Fahrenheit.
If you’ve done a hot yoga class before, you probably know what it’s like to leave the room drenched in sweat—either panting, clear-headed, or both. Whether you love or hate hot yoga, its benefits differ from your average, non-heated yoga class. But overall, is it a better workout? The research is mixed. Here, we chat with obé yoga instructor Nicole U. to understand the pros and cons.
Benefits of Hot Yoga
It can make you more flexible.
One of the biggest draws of hot yoga is that the heat warms up your muscles quickly, so you can ease into yoga postures more seamlessly. “The room is intentionally heated to help warm up your muscles to enhance flexibility and intensify the workout,” says Nicole.
Plenty of research establishes that stretching with heat can be more effective than stretching alone. For this reason, hot yoga might be a great workout choice for those focused on improving their flexibility, which can help prevent injuries down the line.
Just make sure not to push it—the heat can make you feel more flexible than you really are, potentially leading to overstretching or injury. Always listen to your body’s cues and progress with caution!
It can boost your heart health.
Ever sit in a sauna? They’re a fixture in spas and gyms for a reason. That’s because the heat causes your blood vessels to dilate, which can help lower blood pressure, producing a sense of overall calm and relaxation. Hot yoga offers many of the same cardiovascular perks, says Nicole. Not to mention—moving in a heated room can elevate your heart rate more than regular yoga, giving a cardio boost.
In fact, a small study published in the International Journal of Yoga found that 12 sessions of hot yoga improved the cardiorespiratory fitness of participants more than 12 sessions of normal, unheated yoga.
However, another study found that practicing yoga in an unheated room improved blood vessel function more than when yoga was practiced in a hot room. So while heat may sometimes offer an extra boost, you can still reap plenty of cardiovascular benefits from practicing yoga at room temperature. This is good news if you’re sensitive and can’t tolerate heat well!
It may be better at improving body composition.
Since hot yoga gets your blood pumping, it may offer a higher-intensity workout than yoga done in an unheated room. One study showed that a group that practiced hot yoga over a few months had improved their body composition more than those that did the same practice in an unheated room. (FYI, body composition encompasses the percentages of muscle, bone, and fat in your body; having excess body fat can have a negative impact on your health.)
But if you’re looking to expend calories, you might want to choose a faster-paced hot yoga class than yin or Bikram. One study that looked at Bikram yoga performed in a heated versus unheated room found that there was no statistical difference in total calories burned despite different environments.
And at the end of the day, effective weight loss goes beyond yoga, says Nicole. “While you may burn more calories in a heated class due to the body’s cardiovascular response; effective weight loss requires proper nutrition and various factors that go beyond hot yoga,” she says. (Pro tip: Strength training is often the missing ingredient! Learn more here.)
Negatives of Hot Yoga
It can be dehydrating.
Hot yoga can cause excessive sweating, so if you’re not hydrating enough, you could easily become dehydrated. Nicole urges all yogis to stay hydrated before, during and after class, with plenty of water and electrolytes, if possible.
If you don’t adequately hydrate for hot yoga classes, you could experience symptoms like dizziness or lightheadedness during and/or after class. Not exactly our definition of a fun workout.
It’s less accessible.
Because of how physically taxing it is, hot yoga can be much less accessible to certain people than regular yoga, says Nicole. Beginners, seniors, and anyone with a health condition that makes hot yoga unsafe can reap the benefits of regular, unheated yoga anywhere and at any time.
“Since non-heated yoga is less physically taxing than hot yoga, it can be practiced more consistently without the potential strain that heat places on the body,” says Nicole. “It’s suitable for all fitness levels and long-term practice.”
Plus, hot yoga classes can be pricier than classes held at room temperature because it can cost a lot to keep a studio heated consistently.
The bottom line: Any type of yoga is good for your wellbeing
Yoga, unheated or not, can do wonders for your wellbeing. “Regardless of the room temperature, maintaining a regular yoga practice is a great way to build strength and deepen your flexibility,” says Nicole.
At the end of the day, whether you choose to unfurl your mat in a heated room or in the comfort of your cool living room—you’re sure to finish your yoga practice relaxed and rejuvenated.
Want to build up your at-home yoga practice? Check out thousands of on-demand yoga classes in obé’s library, where you can filter by fitness level, props, body focus, duration, music, and more. If you need more guidance, try obé’s 4-week Yoga Essentials program (perfect for beginners), or go for the 3-week Yoga Deep Dive if you’re more advanced.
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