What Is Hot Yoga, And Why Is It Good For You?

What Is Hot Yoga, And Why Is It Good For You?'

Yoga is an ancient way of taking care of your body. Hot yoga has become very popular in the past few years worldwide. Indeed, it offers many benefits to people who also come from traditional yoga. Flexibility, strength, fighting anxiety, and reducing stress are the major benefits of regular yoga. 

Most people choose yoga to relax their minds, improve breathing, and stretch their muscles. Some yoga classes have studios that offer heated spaces to facilitate a more intense workout.

In this advanced form of yoga, the exercises take place in a hot environment, which works wonders for your heart, lungs, and muscles. Are you eager to know more about what hot yoga is and why hot yoga is good for you? This article will help you take a closer look at all the details you must know about it. 

What is Hot Yoga?

It is a form of yoga in a hot room where we create a sauna-like environment. The heat source is usually infrared heating panels.

The popularity of this yoga comes with many benefits. Firstly by giving your important body organs, such as the lungs and heart, an intense workout. Yoga is not different from traditional yoga; the only difference is that yoga takes place in a hot studio. Moreover, it offers many other health benefits. One of the major benefits you can get from hot yoga is to improve your overall lung capacity and breathing technique.

Undoubtedly, it is challenging for people to exercise in a hot yoga atmosphere. However, for this reason, it has many mental and physical benefits that make it very popular and worth trying. Some people prefer going to a hot yoga studio and opting for hot yoga classes in Dubai. Always remember it is important to take care of yourself and keep fit and healthy during a hot yoga session.

Difference Between Hot Yoga and Bikram Yoga

The main difference is the room temperature between both types of yoga. Also, they differ in the number of poses. People say that Bikram and hot yoga are similar, but this isn’t true. Bikram yoga consists of 26 poses that you repeat continuously for 90 minutes throughout your yoga class. The room usually has a temperature of 40℃, no music, and quiet classes. 

On the other hand, hot yoga means the studio or room is heated between 35 – 40℃. It also differs in various poses. Moreover, instructors have different approaches. Unlike Bikram yoga, hot yoga includes music and other activities to keep your mood alive and keep things interesting. 

What to Expect from a Hot Yoga Session?

The word ‘hot’ clearly tells how this yoga differs from other forms. So, you should expect it to be much hotter and sweatier than a regular workout atmosphere. The temperature of the room or studio plays a significant role here. 

a. Hot Room (Start with Warm-up)

There will be a shorter warm-up compared to regular classes. It is because of the hot room and its temperature, allowing you a little time to warm up the muscles.

b. Hot Yoga Postures

You will move through different types of yoga postures. The postures will be matched to the type of yoga class you are in and supervised by your instructor. 

c. Different Body Moves 

Suppose you are doing Bikram yoga, there will be 26 moves, and similarly, there will be different moves for different types of yoga. You will learn at what pace you should move your body and how to stay still in a particular pose.

d. Trained by Yoga Instructor

The hot yoga class lasts for 50 – 90 minutes. Moreover, the instructors may or may not move with you in hot yoga – in certain classes; they will only give instructions to you. 

Are there any Safety Tips for Hot Yoga Classes?

Hot yoga does not particularly have any danger to your health. If you are healthy, you do not need to worry at all. However, like other forms of exercise, there are certain things or factors that you must know as safety precautions. 

1. Stay Hydrated

In a hot room, you need to keep yourself hydrated. So, drinking enough water before, during, and after your hot yoga class is suggested. You can also consider low-calorie drinks or electrolytes to restore the vitamins and minerals that may be lost during your yoga session. 

2. Health Conditions

You may pass out during a hot yoga workout if you have pre-existing health problems such as diabetes, heart disease, anorexia nervosa, arterial abnormalities, or a fainting history. Be careful with hot yoga if you have any of these conditions. 

3. Low Blood Pressure & Sugar Level

People with low blood pressure and low blood sugar levels may be prone to lightheadedness or fainting during hot yoga sessions. It is better to consult your doctor before you join a hot yoga class. 

4. Pregnancy 

It is always recommended that pregnant women consult with their doctors before trying hot yoga. 

5. Heat Intolerance 

Some people cannot tolerate heat, so if you have a low tolerance to heat better to stay close to the door in a cooler part of the room during the hot yoga session.

6. Stop When you Feel Dizzy. 

Your health is important. So, if you ever feel nauseous, dizzy, or lightheaded, just stop your session lie down, and take a break. Only if you don’t feel well after a period of time should you inform the teacher and leave the room. 

What to Wear During a Hot Yoga Session?

Instructors usually suggest choosing stretchy, lightweight clothing that can keep you cool in a hot yoga session. Therefore, you can consider moisture-wicking clothing or any workout activewear with antimicrobial characteristics. Do not wear cotton because it absorbs moisture. You do not want to feel your clothes are heavy as this will make you feel uncomfortable. 

So, choose clothing that is lightweight, which will keep you cool even in hot temperatures. 

How to Get Started with a Hot Yoga Workout?

A few crucial steps will help you prepare well for your hot yoga sessions. 

  • Make sure you drink enough water on the day of your first session. Keeping yourself hydrated is important because you will be sweating a lot. 
  • Having a very light meal before your hot yoga class 2 hours before the class is best. Do not eat too much because you will never feel good when your stomach is full during exercise. 
  • Bring a yoga mat, a water bottle, and, of course, a towel to wipe off your sweat.
  • If you are new, try to reach your hot yoga studio a little earlier to complete some paperwork for your membership. 
  • Bring extra clothing with you to cover yourself right after the class. It is suggested not to expose your warm muscles to cold right away. 

Top Benefits of Hot Yoga for Your Body and Health

Returning to the real question, why is hot yoga good for you? We have explained some of the reasons. Without any further ado, let’s look at the benefits of hot yoga for your body and your health. 

1. Burning Calories

A regular yoga session can easily burn around 180-460 calories. Still, it depends on your weight, the intensity you choose for your workout, and the duration of your hot yoga class. 

According to the research conducted by Colorado State University, people who practice yoga are always on top of burning calories. It concluded that women generally burn 330 cal in a session of 90 minutes. On the other hand, men burn 460 cal because of large muscle build-up. 

In a hot studio, people sweat more, forcing their bodies to work harder to regulate their temperature and allow their hearts to circulate more blood. So, it shows that you can burn more calories in hot yoga than in traditional yoga. 

Learn more: Hot Yoga for Weight Loss

2. It Makes Your Body More Flexible

Hot yoga helps your body to become more flexible. Moreover, it increases the health of your joints when you stretch your warm muscles. Stretching in hot yoga classes is a proven way of allowing your shoulders, lower back, and hamstrings to become more flexible. 

The unique yoga postures and stretching itself also help release stress and increase the pulse rate, which also releases endorphins making you feel better. Moreover, regular seated and standing poses focusing on breath control will also promote a range of benefits for your mind and body.

Most people can easily practice and try different hot yoga poses, especially deep stretching poses. These kinds of poses can also at the same time increase the strength and tone of your muscles when practiced consistently.

3. Improves Your Lungs

As yoga mainly concentrates on breathing, it ultimately works on your lungs so they can retain more air. Therefore, regular deep breathing enables more oxygen to mix into your bloodstream. As a result, your lungs become healthier, and your capacity increases.

A particular breathing exercise in yoga called Pranayama mainly focuses on controlling the breath for a specific time. This exercise engages thoracic, abdominal, and clavicular breathing, increasing oxygen intake. 

It is undoubtedly good for your health and has more solid effects when you do it in a hot yoga studio.

4. Builds Your Bone Density 

With your age, the density of your bones decreases. After a certain age, bone mass drastically decreases. Therefore, hot yoga becomes essential if you want to control this. If you are a regular hot yoga practitioner, you will see your bones having more mass with a definite shape. 

There are some poses that your yoga instructor will teach you that can significantly improve the bone density of your hips, lower back, and neck. Moreover, women with osteoporosis (bone weakness condition) can easily improve their respiration, circulation, and perspiration with regular hot yoga for strength

5. Reduces Your Depression

Most people find yoga and regular meditation useful in combating symptoms of depression. Who likes to be depressed? No one. Yoga can be a great help for someone who deals with depression in their life, as they can use it as a consistent healthy mechanism to release both physical and emotional stress while also releasing positive, happy endorphins at the same time.

You may have heard of examples of people who have suffered from depression and made significant improvements in their lives through yoga. These results can be seen by practicing yoga, breathing exercises, and meditation regularly for at least six weeks. 

Another study found that an eight-week course of yoga can reduce the symptoms of depression, including pessimism, self-judgment, poor life, and cognitive function. 

6. Gives A Cardiovascular Boost

Although working out in a hot yoga studio challenges people, it increases the working efficiency of your body organs. During the workout, your lungs, heart, and muscles constantly work, which in turn boosts your heart rate. Moreover, it improves metabolism and respiration. 

Without any second thought, you should try it by joining hot yoga classes in Dubai with YOFITHotStudios. You will feel your heart pumping in one session. 

7. Maintains Balanced Blood Glucose Levels

For diabetic patients, hot yoga has so many benefits. Especially people with type 2 diabetes can benefit from the many health advantages of practicing yoga. Firstly it helps with controlling blood sugar levels. According to the Journal of Bodywork and Movement Therapies, even for eight weeks, a yoga program can improve glucose tolerance. Yoga also works wonders for older people who are obese. 

If you have one of these medical conditions, it would be best for you to try hot yoga.

8. Manages Stress and Overthinking 

There is no better exercise to help your mind relax than taking deep breaths while doing hot yoga. It helps you turn inwards and release the factors which can cause stress. Regular practice will teach you how different breathing techniques combined with the heated temperature can help your body relax and refresh your mind. 

According to the study, a hot yoga program of 16 weeks with physically stationary people improved their moods, and their stress levels decreased right after a single session.

9. Improves Skin

The more you sweat during hot yoga, the more it improves blood circulation. It also increases the oxygen-rich blood to skin cells that give a glow. Moreover, sweating during exercise can reverse the signs of aging. That is the reason why people who work out regularly have glowing skin. With regular yoga, your skin produces collagen, promoting better hydration and less skin sagging. So hot yoga does have a great impact on your skin.

How Can YOFIT Hot Studios Help?

Hot yoga is an intense workout, but we make it more exciting and enjoyable for our members. They can get instructions from one of the best yoga trainers. We ensure our members get all the benefits they can expect, and we can also help them achieve all their goals. We have different hot yoga classes at YOFIT Hot Studios, from increasing flexibility to strengthening your body. If you want to try a hot yoga session, contact us and get a special offer.


1. What Is Hot Yoga?

It is a form of yoga in a hot room where we create a sauna-like environment. Infrared Heating Systems are usually used for Hot Yoga.

2. Why is Hot Yoga Good for You?

Hot yoga has many mental and physical benefits for your health.

3. How is Hot Yoga different from Bikram Yoga?

The main difference is the temperature between both. Also, they differ in the number of poses and the sequence of poses.

4. How Many Calories Do You Burn in Hot Yoga?

Women usually burn 330 cal, and men burn 460 cal in a session of 90 minutes. This depends on the pace and kind of hot yoga session.

5. Can hot yoga cause a headache?

It can sometimes be due to dehydration caused during the hot yoga session, especially if the person has not consumed enough water and is not properly hydrated before the class.

6. Does Hot Yoga Release Toxins?

Yes, hot yoga works perfectly as a catalyst to remove toxins from your body.

7. What to Do after Hot Yoga?

Right after your hot yoga session, you should drink enough water and possibly take some electrolytes to keep yourself hydrated and your muscles covered so they don’t contract.