Hot yoga is a more intense yoga performed in a room heated above normal room temperature, anywhere between 26°C to 40°C, often with 40-per-cent humidity. It uses the concept of heat and exertion to release toxins through sweat. The postures — asanas — and sequences can vary from class to class, depending on the instructor.
That may sound sweltering, but the practice is loaded with benefits. The moist heat in hot yoga “warms up” and loosens muscles. The movements are active stretches, which increase flexibility and strength. Taking regular, deep breaths allows more oxygen to enter the bloodstream and increases lung capacity, which tends to decrease with age.
A hot yoga class can burn anywhere from 180 to 460 calories, depending on the intensity and duration of the class. One recent study found that hot yoga caused significant improvements in healthy older adults’ flexibility, and improvements in strength and balance.
You may hear hot yoga and Bikram yoga used interchangeably, but this isnʼt entirely accurate. Bikram is a specific type of yoga that consists of 26 poses that are repeated throughout a class. The room is heated to 40°C and typically classes are quieter, without music or chanting. Hot yoga is more of a general term that means the room is heated. It can also include different poses, depending on the studio and instructor. And unlike Bikram, hot yoga often includes music.
If youʼre interested in hot yoga, consider trying a regular yoga class first. And ask your studio if it offers hot classes suited for beginners. Some classes use the residual heat from the previous class, usually under 30°C, so itʼs not as hot as a regular hot yoga class.
