Hot Yoga: 9 Health Benefits

Medically Reviewed on 10/15/2021
Hot yoga is different from regular yoga in one aspect, that is, exercising in a room with its temperature between 80 and 100°F.
Hot yoga is exercising in a room with a temperature between 80 and 100°F. Bikram yoga is quite intense compared with other forms of hot yoga.

Hot yoga is different from regular yoga in one aspect, that is, exercising in a room with a temperature between 80 and 100°F with 40-60% humidity. One form of hot yoga is Bikram yoga that is quite intense compared with other forms of hot yoga. Research has shown that Bikram yoga improves balance. Studies on the exact benefits of yoga and forms of yoga suitable for different age groups and ailments are yet to be documented in large-scale groups.

Always perform yoga under trained supervision to avoid unnatural back strain, muscle injury, and other ill effects.

Some other advantages include:

  1. Eases depression: Hot yoga is known for elevating your mood and relaxing your mind. Hence, psychiatrists have been recommending yoga for reducing the symptoms of depression.
  2. Improves range of motion: A study has shown that a hot studio with some humidity allows complete stretching of the hands and legs while performing asanas (yoga postures).
  3. Nourishes the skin: Because hot yoga boosts blood circulation and flow, it may nourish your skin from the inside.
  4. Reduces cholesterol level: Bikram yoga reduces bad cholesterol and total cholesterol levels in older adults.
  5. Improves glucose tolerance: A study reported that Bikram yoga can improve glucose tolerance in older adults. However, it has a lower effect on the sugar levels of the younger population.
  6. Enhances bone density: A study has revealed that premenopausal women who practiced Bikram yoga for 5 years had increased bone density. Thus, Bikram yoga may be an option in alleviating the risk of osteoporosis in women.
  7. Relieves stress: Studies have reported that hot yoga can boost your mood and reduce your stress significantly. Moreover, hot yoga improves the overall health-related quality of life.
  8. Increases muscle tone and flexibility: Studies have shown that a hot yoga studio can make yoga poses easier and more effective. It allows you to stretch a little further and achieve a great range of motion.
  9. Increases blood flow to the arms and legs: Sweating in a warm environment can accelerate blood circulation and flow to the arms and legs.

On the contrary, it is also proven that Bikram yoga, or for that matter regular yoga, is beneficial for humans regardless of the temperature.

What is hot yoga?

Hot yoga is your regular yoga performed in a room with a temperature between 80 and 105°F (40 °C) with 40-60% humidity. The purpose of hot yoga is to increase heart rates for a more intense workout and for the heat to loosen muscle. Hot yoga is a muscle-building alternative that is less tedious. Additionally, hot yoga elevates your mood and relaxes your mind.

  • Hot yoga sessions can include a wide range of poses (standing and streching), and the duration of each session will vary from studio to studio.
  • Unlike Bikram yoga, a quieter, serious practice, hot yoga is often performed in bright light with lots of music and interaction in the studio.

Who shouldn’t practice hot yoga?

Hot yoga can prove to be harmful to these populations:

  • People with low blood pressure
  • Pregnant women
  • People with adverse reactions to heat
  • People with any medical conditions that prohibit them from being in a hot tub or sauna
  • People prone to heatstroke or dehydration
  • People with any pre-existing medical conditions
  • People with diabetes
  • People with heart diseases


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Medically Reviewed on 10/15/2021