Hot Yoga: Why Sweat in a 40-Degree Studio

Heat and humidity, like in the tropics, while you perform complex asanas — this is hot yoga. Millions of people around the world see this as a revolutionary approach to wellness. A phenomenon that began with one person's injury has turned into a global trend with an army of followers.

How Hot Yoga Came to Be

Indian yogi Bikram Choudhury once suffered a serious injury. In an attempt to recover, he made a discovery: in a heavily heated room, muscles stretch better, and joints become more mobile.

However, the founder's story is marred by lawsuits and scandals, which led yoga studios to distance themselves from the "Bikram" brand and create their own styles. Today, any yoga practiced in a room with a temperature above 32 °C is called "hot yoga." Instructors experiment with temperature settings up to 42 °C, humidity levels of 40–60%, and incorporate elements from various schools. The classic 26 poses of Bikram are giving way to stylistic diversity.

How Hot Yoga Classes Are Conducted

You enter the studio, and a wave of heat washes over you. The first five minutes are spent warming up and acclimating to the temperature. After that, you perform various asanas together with the instructor.

The last 20 minutes involve deep stretching and final shavasana. During a one-and-a-half-hour practice, the body loses up to half a liter of fluid — this is a normal reaction to extreme conditions. Proponents of hot yoga claim that in the heat, the body becomes more pliable, making poses easier and more natural.

What Science Says About the Benefits of Training in a Heated Room

Assistance in Treating Depression

An American study showed interesting results: 50% of people with moderate to severe depression who practiced hot yoga experienced a twofold reduction in symptoms. In 44% of participants, remission occurred — a result comparable to that of medications.

Researchers confirmed that hot yoga improves mental health, increases life satisfaction, and enhances mindfulness within just six weeks of regular practice.

Effective Heart Function

A small study by the American Heart Association confirmed that hot yoga is more beneficial for the heart than regular yoga. After 12 weeks of regular practice, adults with hypertension saw their systolic blood pressure decrease by an average of five units, while diastolic pressure dropped by three. However, the results are contentious, as hypertensive individuals are advised against prolonged exposure to heat.

Accelerated Weight Loss

Hot yoga improves glucose tolerance in obese individuals and helps them lose excess weight more quickly. This is supported by the findings of American scientists. High temperatures accelerate metabolic processes, causing the body to process sugar more efficiently.

Small studies involving people with chronic diseases have indeed shown good results. However, scientists emphasize that hot yoga should only be practiced by healthy individuals, as its effects on the body are not yet fully understood.

Can Hot Yoga Be Harmful?

Yes. The heat creates additional strain on all body systems. The main danger is dehydration. Sweating leads to significant fluid loss, increasing the risk of heatstroke.

A categorical taboo: cardiovascular diseases of any degree, varicose veins, hypertension and hypotension, thermoregulation disorders, kidney diseases, pregnancy at any stage.

With special caution: vascular dystonia, migraines, thyroid problems, any inflammatory processes in the body, age over 60.

What Other Formats of Hot Workouts Exist?

Yoga is not the only discipline that uses elevated temperatures. Proponents of hot workouts claim that warmed muscles are less prone to injury, and concentration increases in extreme conditions.

Hot HIIT combines interval training with a room temperature of 32–35 °C. Supporters claim accelerated fat burning, while skeptics point to increased risks of overheating during high-intensity workouts.
Hot Cycle involves cycling workouts in hot conditions. Studios promise increased calorie expenditure, but doctors warn of added strain on the cardiovascular system.
Hot Barre combines elements of ballet, yoga, and Pilates at elevated temperatures. Fans note rapid progress in flexibility, while critics highlight the risk of overestimating one's capabilities in the heat.
Hot Dance includes various choreographic styles in heated rooms. Enthusiasts speak of a comprehensive effect, while conservatives consider the heat an unnecessary stress for dance training.