When external heat is introduced to the practice of yoga, the experience transforms into what is known as “hot yoga.” This term is an umbrella for any yoga practice conducted in an intentionally heated environment, not a single, unified style. The introduction of heat is intended to enhance flexibility, promote sweating, and create a deeper focus, making the practice physically demanding. Different lineages and sequences of yoga have been adapted to this heated setting.
The Physical Environment of a Hot Yoga Class
Hot yoga studios maintain a controlled environment where both temperature and humidity are deliberately elevated. The temperature range for a heated class typically falls between 90°F and 108°F, depending on the specific style of practice. This warmth elevates the body’s core temperature, which helps the muscles warm up more quickly and allows for a greater range of motion. Humidity is also carefully managed, often maintained between 40% and 60% relative humidity.
Controlled humidity slows the evaporation of sweat, encouraging the body’s natural cooling mechanism to work harder. This controlled environment promotes profuse sweating, a process claimed by many practitioners to aid in detoxification. Studios achieve this consistent heat and humidity using specialized heating systems, which may include forced-air heaters or radiant infrared panels. Infrared heating is sometimes preferred because it warms objects and the body directly, rather than just heating the surrounding air.
Different Styles of Heated Practice
The umbrella of hot yoga contains two primary categories of practice distinguished by their structure and intensity. The fixed-sequence style, famously represented by Bikram yoga (often called “Original Hot Yoga” or “26&2”), is characterized by a precise, unvarying routine. This practice consists of 26 postures and two breathing exercises performed twice over a 90-minute period. The temperature for this specific lineage is traditionally set at 105°F with 40% humidity.
This structured format allows practitioners to gain familiarity and focus on subtle improvements in alignment with each repeated class. The fixed sequence systematically works every part of the body, from internal organs to major muscle groups and joints. The challenge is often a mental one, requiring stillness and concentration in the demanding heat.
The second major category is heated Vinyasa, often referred to as Hot Flow or Power Yoga. These classes are characterized by a continuous, flowing sequence of postures linked together with the breath. The sequence is variable and changes from class to class, depending on the instructor’s preference and theme. This variability offers a greater diversity of movement and is often practiced at a slightly lower temperature, typically between 90°F and 95°F. Heated Vinyasa classes usually run for a shorter duration, often 60 to 75 minutes, and may include music, which is generally absent in the fixed-sequence classes.
Essential Preparation and Safety Guidelines
Preparing properly is necessary for a safe and beneficial hot yoga experience, with hydration being the primary concern. It is important to begin hydrating several hours before class, aiming to drink 17 to 20 ounces of water in the two to three hours leading up to the session. During the practice itself, students should sip water regularly to replace lost fluids. After class, continue rehydrating, ideally with an electrolyte-rich beverage or a light, salty snack, to replace the sodium lost through heavy sweating.
Attire should be minimal and made of lightweight, moisture-wicking synthetic fabrics that allow the skin to breathe. Form-fitting clothes are preferred over loose garments, as they stay in place during movement and prevent fabric from becoming heavy and distracting. Bringing a non-slip mat and a large, absorbent yoga towel to cover the mat is strongly recommended to maintain traction.
To maintain comfort, avoid eating a heavy meal for at least two to three hours before class, opting for a small, easily digestible snack if needed. During the practice, listening closely to the body’s signals is imperative, and students should not push past the point of pain or severe dizziness. If you feel overwhelmed by the heat or exertion, lie down immediately in Child’s Pose or Savasana to rest and allow the body to recover. Individuals with certain pre-existing conditions, such as heart disease, chronic dehydration, or heat intolerance, should consult a physician before attempting hot yoga.