You might have heard of the many ways a hot yoga temperature can enhance your yoga practice. It can give you greater flexibility, improve your heart health, burn more calories, all while improving your circulation. Who would say no to that?! Not me, even though it’s definitely more intense than traditional yoga, no doubt. If you are looking for a new challenge, just like I was when I first tried it, hot yoga might be it.
But before jumping in, I suggest you take a few minutes to inform yourself about how to prepare and which hot yoga style to choose, depending on your sensitivity, fitness, and health.
As a certified yoga teacher, I love informing yogis on the facts about the various styles of yoga. And in this article, we’ll explore what you can expect in terms of walking into studios that advertise hot yoga temperature classes and who this steamy style of yoga is best suited for
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Is practicing yoga in a hot temperature safe?
Benefits and precautions of hot yoga
How to survive a hot or warm yoga class
Hot yoga temperature in Celsius & Fahrenheit
What to wear to hot yoga
4 different types of hot yoga & poses
Hot yoga vs heated yoga
Bikram yoga vs hot yoga
Takeaway on hot yoga temperature
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Is practicing yoga in a hot temperature safe?
Hot yoga is generally considered safe, but even so, I would suggest that you consult your doctor before trying it out. I’ve seen people experience dizziness, lightheadedness, and difficulty breathing, which is probably not that good for you.
You shouldn’t experiment with hot yoga if you are any of the following:
- Pregnant
- Diabetic
- Have a heart condition or any cardiovascular problems, including high blood pressure
- Asthmatics because heat can worsen the condition
- You have previous heat injuries or heat intolerance
If you don’t have any of the medical problems listed above, you should be safe.
Benefits and precautions of hot yoga table
| Benefits of Hot Yoga | Precautions and Considerations |
|---|---|
| Improved Flexibility | Risk of Dehydration |
| Enhanced Calorie Burn | Not Recommended for Pregnant Women |
| Better Circulation | Caution for Individuals with Heart Conditions |
| Improved Heart Health | Monitor for Signs of Heat Exhaustion |
How to survive a hot or warm yoga class
In general, the rule of thumb for “surviving” a yoga class in a hot room is to hydrate enough during the class, as well as before and after.
Although this style is great for weight loss, flexibility, and endurance, dehydration can lead to problems with blood pressure, heart rate, and body temperature.
I don’t want to freak you out, but you can end up feeling weak, disoriented, or even have a heat stroke. Not ideal. So hydrate, hydrate, hydrate!
Just like when practicing any other style of yoga, we should listen to our bodies. So, if you notice that the discomfort is too much for you, don’t push it. Give yourself a break, or stop.
There is no shame in listening to yourself. That might be the greatest lesson you will get from the class.
Hot yoga studio temperature in Celsius & Fahrenheit
Hot yoga is classified as being held at studios heated to between 90 to 108 degrees Fahrenheit which is 32 to 42 degrees Celsius.
There are also varying levels of humidity between 40-60% at different studios.
Are you sweating yet?!
What to wear to hot yoga
Since you’ll be sweating profusely, wear materials that absorb sweat, dry quickly and feel nonrestrictive. Moisture-wicking fabric or spandex are great choices for these sticky studios!
Avoid clothes with 100% cotton because they will not dry quickly. As a result, your clothing will feel heavier.
Basically, any material you would wear to any other sports activity where you sweat a lot will do great here too. Many men go shirtless to a warm yoga class, while women just wear sports bras.
As for shoes, don’t wear any. Just like with any other yoga style, we typically do this barefoot. Of course, if you have any contagious foot conditions, such as fungus, please wear socks.
I suggest that you bring your own yoga mat since it doesn’t seem too appealing to use the studio’s mats in a class where everyone sweats so much. Ew!
And, of course, a towel and a water bottle are a must.
4 different types of hot yoga & basic poses
1. Bikram Yoga
Bikram yoga classes are set to a temperature of 105 degrees Fahrenheit.
Bikram Choudhury developed this style of yoga back in the 1970’s. He based it on the traditional hatha yoga and then heated the room to imitate the heat of India.
A 90 minute Bikram yoga class consists of 24 asanas, 2 breathing exercises, and a 2-minute-long Shavasana. The same poses are always performed in this style of yoga.
In comparison to other styles, this style has a more military vibe to me.
(To understand the difference between Bikram yoga and other styles, be sure to read all the way to the end of this article.)
2. Baptiste Power Vinyasa
Baptise classes are set to a temperature of 90 degrees Fahrenheit. Baptiste Power Vinyasa is a mesh of several styles of yoga, including Iyengar, Ashtanga, and others.
It is a variation of Vinyasa with a focus on the gaze – Drishti and the abdominal lock – Uddiyana Bandha. You'll flow between poses in these classes.
Every class is different, and students are allowed to follow their own needs and not the teacher, if it pleases them to do so.
3. Moksha
Moksha classes are set to a temperature of 103 degrees Fahrenheit. Moksha uses the same sequence and poses for each class and is 90 minutes long, just like Bikram Yoga.
You start with a relaxation pose to stabilize the mind. I’ve noticed that there is a big focus on strength and flexibility. It’s especially attractive for the environmentally aware because it uses green and eco materials.
4. Hot Power Yoga
Hot Power Yoga classes are set to a temperature between 85-100 degrees Fahrenheit. Hot power yoga is a general term used for any hot yoga style that doesn’t have too many rules. It is rooted in Ashtanga, but sequences and poses vary.
This style of yoga doesn’t come from a specific yoga school and is the type of hot yoga you will most likely find in your local yoga studio.
Hot yoga barre, hot yin yoga, hot 26 & 2 yoga, and fusion are other spinoffs.
Hot yoga vs heated yoga
Hot yoga classes are held in rooms typically heated between 85°- 100°F (29.4°C – 37.7°C), while heated yoga classes are held in rooms typically heated between 80°- 85°F (26.6°- 29.4°C).
So although a heated class is not as hot, it also has a lower level of humidity (below 40%), so you are still able to loosen your muscles, have deeper stretches, and detoxify your body.
Before trying out a hot yoga class, I tried a heated yoga class to prepare myself and to see how I would react. Especially because I don’t respond so well to heat. If you are anything like me, I suggest you do the same.
6 Key differences between Bikram yoga vs hot yoga
I’ve heard many people use the words ‘hot yoga’ to refer to Bikram, but there are significant differences between these two styles of yoga including:
- A Bikram yoga class always has a fixed sequence of 26 asanas/poses and lasts 90 minutes. Hot yoga, in general, has varying asanas and sequences and varies in duration.
- Bikram is always practiced in yoga studios heated to 105° F (40.5°C) with 40% humidity. In other hot yoga classes, the temperature and the humidity vary.
- The lighting is bright in a Bikram yoga class. While in other hot yoga classes, I’ve seen candles and dimmed lights being used (not always, though.)
- Bikram Yoga instructors never adjust their students, and there are mirrors in the studio. Hot yoga rooms do not require mirrors, and teachers may perform adjustments.
- Student talking is not allowed in Bikram, while interaction may be permitted in other hot yoga classes.
- There is no music in a Bikram class, while in other hot yoga classes, music may be played, depending.
It should be mentioned that Bikram Choudhury was accused of sexual misconduct, which has given Bikram Yoga a bad name. For this reason, many of their studios have now rebranded from Bikram Yoga to Hot Yoga.
Takeaway on hot yoga temperature
There you have it, hot yoga temperature can vary depending on the style of yoga. My advice is to not jump the gun. First, listen to your body and words of caution from your health provider. And with these covered, you are in for a real treat!
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