Hot Yoga: Pro and Cons and what you need to know before starting

Hot yoga has become one of the most popular fitness trends in recent years — and for good reason. Between sweating it out, the full-body stretch, and that post-class glow, it’s easy to see why so many people love it. But is it right for you?

In this guide, we’ll cover the pros and cons of hot yoga, what to expect in your first class, and a few important tips to help you get the most out of the experience.

What is hot yoga?

Hot yoga is a style of yoga held in a heated room, usually between 35°C to 40°C (95°F–105°F). This is designed to make you sweat, boost circulation, and increase flexibility within your practise.

There are also different types of hot yoga including, Hot Vinyasa and Power Yoga, which allow you to move more freely within the practise, or Bikram yoga, which is the most traditional out of all of them and the most common as well as many more.

Pros of Hot Yoga

Improved flexibility - The heat in the room helps to loosen up your muscles, allowing you to do deeper stretches, and over time, this creates flexibly in a safe environment.

Great for your skin - Healthline says "One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen- and nutrient-rich blood to skin cells. This, in turn, may help to nourish your skin from the inside."

Sweating it out! - Due to the excessive heat generated in the room this causes you to sweat a lot during the sessions. (You're definitely not alone).

Calorie burn - According to the Acute Metabolic, Cardiovascular, And Thermal Responses To A Single Session Of Bikram Yoga Article, The total caloric expenditure for the whole session averaged 378 kcal for both genders (range: 278-541 kcal), with men averaging on 459kcal and women averaging on 333kcal.

Cons of Hot Yoga

Risk of dehydration - Due to rapid sweating in the sessions, the body is loosing water, causing risk of dehydration.

Not suitable for everyone - if you have pre-existing health conditions, e.g, heart disease, anorexia nervosa, etc or are pregnant, please consult your doctor first before your sessions.

Accessibility - With the specific environment of hot yoga and depending on the area you are located in the accessibility can be difficult.

What to expect in your first hot yoga class

• Very warm room

• 60-90 minutes class

• Everyone will sweat, so be prepared with a towel and water

• Wear light/moisture wicking clothing materials

• It's a normal yoga practise, but the pace is purposely slower

Tips for hot yoga beginners

• Hydrate well before and after class with water or, adding electrolytes in your water for hydration

• Eat light before class

• Bring the right gear, towel, appropriate clothing, water, and a grippy mat

• Listen to your body if you are feeling dizzy or nauseous, stop immediately

• Start slow to ease yourself into it

Should you try hot yoga?

This type of practise can be a great way to challenge yourself, but it's not for everyone. If you’re sensitive to heat, prone to dehydration or if you are pregnant, please consult your doctor before hand, consider starting with traditional yoga before diving in. Safety first!

Final Thoughts

Hot yoga offers a unique mix of physical intensity and mental relaxation, making it a rewarding practice for many. Just remember: proper hydration, rest, and self-awareness are key to keeping your sessions safe and enjoyable.

Will you try Hot Yoga?

Let me know your thoughts and experiences.