Yoga is well known for improving flexibility and aiding weight loss, but hot yoga adds a number of extra benefits. Many people imagine sweating through difficult poses and feel intimidated, yet the heat often becomes the best part of the practice. Some find it deeply relaxing; others describe it as intense. Regardless, most people report feeling great after class.
Hot yoga traces its roots to India. Bikram yoga, the original hot style, is practiced in a room set to about 105°F with 40% humidity and follows a strict sequence of 26 postures every time. Other heated styles vary more: Moksha also uses high temperatures but changes the sequence and emphasizes social and environmental values, while hot power flow blends heat with Vinyasa. If 105°F sounds too extreme, many studios offer power yoga classes at lower temperatures and humidity.
The heat helps loosen muscles, ligaments, and tendons, making it easier to deepen stretches and improve flexibility. Increased blood flow from stretching supports muscle recovery, so people who feel stiff often gain mobility faster in heated classes. One study of young adults who practiced Bikram three times weekly for eight weeks found a mean strength increase of 14% and a dramatic 228% improvement in single-leg balance time.
Hot yoga also builds endurance and mental focus. Holding poses while sweating demands concentration and determination; overcoming that discomfort can boost confidence and resilience. Psychologists liken this to stress inoculation training, which helps people manage stress in other areas of life.
Adding heat to yoga can also increase calorie burn and fat loss compared with regular yoga. In a study of adults aged 40 to 60, participants who did hot yoga three times a week for 12 weeks lost more body fat than those doing regular yoga or making no changes, while both yoga groups showed improvements in heart health. Heat may raise metabolic demands, and the cardiovascular system works harder during heated sessions.
Heated practice can benefit vascular health too. Research found that regular Bikram practice reduced arterial stiffness in young, healthy adults, and it was also associated with lower blood pressure and cholesterol—positive effects for heart health. Because breathing is central to yoga, improving breath control also helps circulation and supports the heart.
Sweating in a warm, humid room can be good for the skin by boosting circulation and hydration, but it can also cause breakouts or dryness if you’re not careful. Wash your face before class, avoid heavy makeup, and cleanse and moisturize right after to protect your skin.
Hot yoga isn’t right for everyone. If you have conditions that impair temperature regulation—such as thyroid disease or diabetes—or if you have high blood pressure or heart problems, consult your doctor before trying heated classes. If you’re cleared to practice, pace yourself, stay well hydrated, focus on steady breathing, and choose a class temperature that feels safe and manageable.
