Hot yoga
Hot yoga is yoga practised in a heated room, often with raised humidity. It is not one style: some studios teach a fixed sequence of 26 postures and two breathing exercises, known as Bikram yoga after the teacher who created it, while others heat a Vinyasa, Hatha or even Pilates class. The temperature depends on the studio and the style, from around 30 °C to about 40 °C.
What it is for
Section titled “What it is for”- Flexibility: warm muscles feel looser, so many people find it easier to stretch.
- A demanding workout — the heat raises the heart rate, and you sweat a lot.
- Strength, balance and focus, as in any yoga class; staying calm in the heat is part of the challenge.
- Some people simply enjoy the warmth, especially in winter.
Equipment
Section titled “Equipment”- A non-slip mat with a large towel over it; without the towel the mat soon gets slippery. Many studios rent out mats and towels.
- A second towel for your face and hands, and a large bottle of water.
- Light, breathable clothes that fit close, such as shorts and a sports top. Cotton gets heavy with sweat.
- A change of clothes. Many hot yoga studios have showers — check before you go.
How a class goes
Section titled “How a class goes”- 60–90 minutes. The classic 26-posture sequence takes 90 minutes; many studios also run 60-minute classes.
- Drink water through the day before class and eat only lightly in the two or three hours before it.
- In the fixed sequence, each posture is done twice, standing postures first and floor postures after, with short rests lying down. In a hot flow class, the sequence changes from class to class — see Vinyasa yoga.
- You may sit or lie down at any moment. Many teachers say that in a first class it is enough simply to stay in the room and get used to the heat.
- It ends with relaxation lying down. Afterwards, cool down gradually and drink.
Who it suits best
Section titled “Who it suits best”- Healthy people who enjoy heat and an intense class.
- Yoga students who want a new challenge.
- People who feel stiff and find it easier to move when warm.
- Those who like a set routine — the fixed sequence — or a varied flow, depending on the studio.
- It is not for everybody. Ask your doctor first if you are pregnant, have a heart, blood pressure or breathing condition, or have had problems with heat before, and tell the teacher. If you feel dizzy, sick or confused, or get a headache, stop, rest and leave the room if you need to. Warm muscles can let you go further than is safe, so never force a stretch.