Hot Yoga: Is It Safe and Can You Lose Weight Doing It?

The idea of practicing yoga sounds great, but what about doing it in a room that is around 105 degrees Fahrenheit for 60 to 90 minutes? It may sound dreadful to a lot of people, but this form of yoga, known as hot yoga, can actually provide some amazing health benefits.

While sweating enough to water your garden doesn’t quite sound like a relaxing afternoon, it actually can be, according to science, and that’s not all.

Plus, once they try it, more people actually fall in love with the practice, hence the enormous popularity of hot yoga, also known as Bikram yoga.

In fact, hot yoga has gained widespread popularity for its intense, sweat-inducing sessions that promise both physical and mental benefits. Practiced in a heated room, this style of yoga helps deepen stretches, increase heart rate and enhance overall well-being.

So what exactly is hot yoga, and what makes it different from other forms of yoga? Let’s take a deep look into hot yoga and see if the benefits match the hype.

What is hot yoga?

Hot yoga refers to any style of yoga practiced in a heated room, typically set between 80 to 105 degrees F (27-41 degrees C) with high humidity levels. The most well-known form of hot yoga is Bikram yoga, a structured practice consisting of 26 postures and two breathing exercises performed in a room heated to 105 F (41 C) with 40% humidity.

However, hot yoga also includes other styles, such as Vinyasa, Power, Yin and Hatha yoga, performed in warm environments to encourage sweating and improve flexibility.

The purpose of hot yoga is to enhance flexibility, improve circulation and promote relaxation through the combination of heat and movement.

Benefits

1. Enhances flexibility

The heated environment when practicing hot yoga allows muscles to warm up more quickly, increasing flexibility and reducing the risk of injury. It also allows for deeper stretches and greater range of motion.

A study published in the International Journal of Yoga Therapy reported that 63% of hot yoga participants self-reported increased flexibility as a health benefit. Further research published in the Journal of Strength and Conditioning Research found that an eight-week Bikram yoga program led to significant improvements in lower back and hamstring flexibility among healthy young adults.

Another study in the Journal of Alternative and Complementary Medicine demonstrated that an eight-week hot yoga intervention enhanced trunk flexibility in both young and older adults.

2. Promotes detoxification

Sweating profusely in a hot yoga session helps flush out toxins and supports the body’s natural cleansing processes. It also supports skin health.

For example, a study published in the International Journal of Environmental Research and Public Health found that dynamic exercise-induced sweating led to higher excretion of heavy metals, such as nickel, lead, copper and arsenic, compared to passive sweating in a sauna. This suggests that active forms of sweating, including hot yoga, may be more effective in removing certain toxins from the body.

3. Burns calories and supports healthy weight

The combination of heat and movement raises heart rate, leading to more calories burned compared to traditional yoga. The intensity of hot yoga burns calories, supports metabolism and aids in weight management.

A study published in 2014 examined the energy expenditure during a 90-minute Bikram yoga session. The findings indicated that participants burned an average of 286 calories, with a range from 179 to 478 calories.

The study concluded that this type of yoga meets the criteria for light- to moderate-intensity exercise and could theoretically support weight maintenance or loss if practiced regularly.

Meanwhile, a systematic review evaluated the effects of yoga on body mass index (BMI) in overweight or obese individuals. The analysis suggested that yoga can be a safe and effective intervention for reducing BMI in these populations.

While the review did not focus exclusively on hot yoga, it highlights yoga’s potential role in supporting healthy weight management.

4. Boosts cardiovascular health

The elevated temperature increases heart rate, improving overall endurance and circulation. This makes hot yoga a cardiovascular workout that strengthens the heart and lungs.

An eight-week Bikram yoga intervention demonstrated a significant decrease in arterial stiffness among overweight and obese adults, suggesting improved vascular function. Another 12-week study found that practicing hot yoga in a thermoneutral environment (23°C) enhanced endothelium-dependent vasodilation in healthy, middle-aged adults, indicating better endothelial function.

Research has also indicated that a short-term Bikram yoga program improved arterial stiffness in young adults and reduced insulin resistance in older adults, highlighting age-specific cardiovascular benefits.

5. Improves mental clarity and focus

The meditative aspect of yoga, combined with the challenge of heat, enhances concentration and mental resilience. Hot yoga also encourages deep breathing, mindfulness and relaxation, which help lower cortisol levels and alleviate stress.

In fact, research has shown that practicing yoga regularly can create mental clarity and calmness, increase body awareness, relieve chronic stress patterns, calm the mind, center attention, and sharpen concentration. Combining deep breathing, gentle stretching and mindful movements, yoga activates the body’s relaxation response, helping to calm the nervous system.

This allows for lowering stress hormones, releasing tensions and alleviating physical symptoms of stress, such as headaches or back pain.

6. Strengthens muscles and joints

Holding poses in a heated environment helps build strength and stability while protecting the joints. Many hot yoga poses engage major muscle groups, building strength and endurance over time.

A 2012 study found, for instance, that Bikram yoga training led to improved isometric deadlift strength and increased knee extensor maximum voluntary contraction in healthy adults. In addition, another study found that an eight-week Bikram yoga intervention resulted in increased deadlift strength and substantially improved lower back/hamstring flexibility in young healthy adults.

A more recent 2023 study on female college students revealed that a yoga intervention positively affected balance and flexibility.

That’s not all. Research on arthritis patients showed that yoga practice resulted in improvements in joint health, physical functioning and walking speed.

Plus, hot yoga has been reported to improve range of motion across major joints, with one study noting a significant increase in hip abduction compared to room temperature yoga.

7. Helps support immune function

The increase in circulation and sweating may help eliminate toxins and support a healthy immune system.

Studies have shown that yoga practice, including hot yoga, can lead to decreases in pro-inflammatory markers, such as IL-1beta, IL-6 and TNF-alpha. This anti-inflammatory effect may contribute to improved immune system functioning.

8. Builds bone density

This type of yoga is particularly good for bone health. A 10-year study of 741 volunteers found that a 12-minute daily yoga regimen improved bone mineral density (BMD) in the spine, hips and femur of compliant participants.

A critical review of Bikram yoga studies reported that this form of hot yoga may improve bone mineral density in some populations as well. Another study on postmenopausal women with osteoporosis relayed that a six-month integrated yoga program improved BMD.

Furthermore, a 12-minute, 12-pose yoga regimen has been shown to prevent and potentially reverse bone loss, which could reduce the risk of falls and fractures.

9. Reduces stress and anxiety

Like traditional yoga, hot yoga incorporates breath control and mindfulness, reducing stress and promoting relaxation. Research has confirmed that hot yoga can effectively reduce stress and anxiety in humans.

A study published in the Journal of Mental Health examined the acute effects of a 90-minute Bikram yoga session on 53 habitual practitioners. The results demonstrated significant improvements in both positive and negative affect, as well as reductions in state anxiety.

Notably, the decrease in negative affect and state anxiety was directly related to the participants’ perceived stress levels. This suggests that Bikram yoga serves as a mild form of exercise that can alleviate stress and anxiety, especially for individuals experiencing substantial daily stress.

10. Eases depression

Research has revealed that hot yoga can be an effective intervention for alleviating depression symptoms in humans.

A randomized, controlled trial published in Psychiatry Research examined the effects of community-delivered heated Hatha yoga on individuals with depression. Participants who attended approximately one heated yoga session per week (averaging 10.3 classes over eight weeks) experienced significant reductions in depression symptoms compared to a waitlist control group.

The study concluded that heated yoga is a feasible and acceptable intervention for patients with depression, warranting further research with active control conditions.

Another pilot study assessed the impact of heated yoga on mental health symptoms, including depression, anxiety, hopelessness and quality of life. The results indicated that participants who practiced heated yoga showed improvements in these areas, with 52.2% achieving a ≥50% reduction in depression symptoms and 56.5% attaining remission.

The study highlighted the acceptability and feasibility of heated yoga for individuals with depression.

Hot yoga vs. power yoga

Hot yoga and power yoga share similarities but have key differences:

• Heat level. Hot yoga is always performed in a heated room, whereas power yoga can be practiced in a non-heated or moderately heated environment.
• Structure. Bikram yoga, a form of hot yoga, follows a strict sequence of poses, while power yoga is more dynamic and varies between classes.
• Intensity. Power yoga is focused on strength and continuous movement, whereas hot yoga places a strong emphasis on flexibility and detoxification.
• Sweat factor. Hot yoga induces more sweating due to the high heat and humidity, whereas power yoga relies more on vigorous movement to build internal heat.

Both hot yoga and power yoga help you develop strength, relieve stress and help with flexibility, and both come with their challenges. Here is more on some notable differences to help you consider the style that may be best suited for you.

Is it safe?

There is no doubt that yoga offers many benefits due to the breathing exercises that provide healthy meditation and the flexibility that can be gained, but is it safe?

If you have ever taken one of these classes, you have probably found yourself completely drenched in sweat and may even be surrounded by your own sweat puddles, which for some is a rather cleansing feeling.

But the essence of hot yoga, for many hot yoga enthusiasts, is the mental strength and focus required to endure the workout in the heat all while doing the poses using the best form possible. This is part of what makes it exciting and even addictive.

Those who love this intensity report improved mindfulness, flexibility, strength, muscle tone and general fitness as a direct result of practicing this form of yoga.

While hot yoga offers numerous benefits, it’s important to be aware of the heat-related issues that could arise, such as:

• Sweating profusely can lead to dehydration, so drink plenty of water before, during and after class.
• Heat can make it easier to overstretch, increasing the risk of injuries. Avoid pushing beyond your limits.
• Those with heart conditions, high blood pressure or heat sensitivity should consult a doctor before trying hot yoga.
• Dizziness, nausea, excessive fatigue and headaches may indicate overheating. If you feel unwell, take breaks or leave the room.

How to safely do hot yoga

Ultimately, you need to pay attention to your body. If you feel lightheaded, you may want to step out of the room, though many classes are not fond of any interruptions. Find out the rules.

There are some key things you can and should do to keep your class safe and beneficial at the same time.

1. Take a shorter version of the class. Dangerous core temperatures can occur in some. By shortening the duration of the class, it could help minimize the heat-induced risks but still provide the useful benefits noted above.
2. Keep the room at a lower temperature. For example, take yoga classes that are around 98-100 F vs the common 105 degree temps in some classes. Though some may feel that this takes away from the purpose of hot yoga, you can often derive the same benefits while still sweating profusely. In fact, many studios at full-service gyms prefer these slightly lower temps.
3. Hydrate more frequently. There is some controversy about how water breaks disrupt the focus of the practice for the individual and for others, but we all know that hydration is very important in all forms of exercise. You may want to consider finding a yoga instructor who encourages hydration throughout the class.
4. Listen to your body. If you feel lightheaded, nauseous, confused or have muscle cramps during or after a yoga practice, those may be signs that you need to reduce your time spent in yoga practice or even eliminate it altogether.
5. Replace nutrients. It’s very important to learn how to stay hydrated, but keep in mind that you can lose a lot of nutrients with an excessive sweat session. Oftentimes, participants will only replace the water but don’t realize that they are at dangerously low levels of potassium, sodium and other electrolytes. Coconut water and a banana can help replace these nutrients.

If you’re new to hot yoga, here are some more tips to get started:

• Choose the right class. Select a beginner-friendly hot yoga session before progressing to more intense styles. Look for beginner-friendly classes, and gradually increase intensity as you become more comfortable.
• Stay hydrated. Drink water throughout the day to prepare for the high heat and excessive sweating. Drink plenty of water before class and bring an electrolyte-rich beverage to replenish lost minerals
• Wear lightweight clothing. Opt for moisture-wicking, breathable fabrics to stay comfortable.
• Bring a towel and mat. A non-slip yoga mat and an absorbent towel will help manage sweat and prevent slipping.
• Acclimate to the heat. If you’re sensitive to heat, start with shorter sessions, and gradually build up your endurance.
• Listen to your body. Rest when needed, and focus on proper breathing to maintain balance and energy. If you feel lightheaded or overheated, take a break, sit down or step out of the room.
• Practice consistently. Regular practice will help your body acclimate to the heat and improve flexibility, strength and endurance over time.

Always take precautions and consult your doctor before trying any new exercises program, especially if you have a history of diabetes, cardiovascular or respiratory disease, or any heat-related illness.

Conclusion

• Hot yoga offers a powerful blend of physical and mental benefits, from increased flexibility and calorie burn to stress relief and detoxification.
• While it’s an invigorating practice, it’s essential to stay hydrated, practice mindfully and recognize personal limits.
• Whether you’re looking to deepen your yoga practice or enhance your fitness routine, hot yoga can be a transformative addition to your wellness journey.