What Is Hot Yoga? Benefits, Risks & What to Bring
What hot yoga is, how hot the room gets, the benefits and risks, who should avoid it, and what to bring to your first class.
Hot yoga is yoga practised in a heated room. The heat makes you sweat heavily and can make muscles feel looser. It’s popular, but it’s not for everyone.
How hot is hot yoga?
It depends on the style:
| Style | Typical room temperature | Format |
|---|---|---|
| Bikram | around 40°C, with humidity | Fixed series of 26 poses over 90 minutes |
| Hot yoga (general) | around 30 to 38°C | Varies by studio |
| Warm yoga | around 26 to 30°C | Gentler heat, often vinyasa-based |
Possible benefits
- Feeling more flexible: warm muscles can feel easier to stretch, but take care not to overstretch.
- A tougher workout: the heat raises your heart rate.
- Enjoyment: many people simply love the intensity and focus.
Like other yoga, it can help with strength, balance and relaxation. The extra benefits of heat on its own are less clear-cut than studios sometimes suggest.
Risks and who should be careful
- Dehydration and overheating: drink water before, during and after, and stop if you feel dizzy, sick or faint.
- Overstretching: heat can mask your normal limits.
- Check with your GP first if you are pregnant, have heart problems, high or low blood pressure, diabetes, or have had heat illness before.
What to bring
- A grippy mat that works when wet. See our best yoga mats.
- A yoga towel to lay over your mat
- A large water bottle
- Light, close-fitting clothing that wicks sweat
- A change of clothes
Tips for your first class
- Eat lightly 2 to 3 hours before.
- Arrive early to acclimatise.
- Rest in child’s pose whenever you need to.
- Rehydrate afterwards. Many people add electrolytes after heavy sweating.
More yoga advice is in our yoga guides.
Frequently asked questions
Is hot yoga good for weight loss?
You’ll lose water weight through sweat, but that comes back when you rehydrate. Hot yoga can be part of an active lifestyle, but it isn’t a shortcut to fat loss.
How often should you do hot yoga?
Beginners often start with one or two classes a week and build up as they get used to the heat.