Hot Yoga vs Regular Yoga – Choose the Right Form of Yoga

hot yoga vs regular yoga

Yoga has been gaining popularity in the last decade. It’s an ancient form of art that had been continuously evolving since it’s the original form, thousands of years ago.

The yoga we see now, Modern yoga, is being practiced by over 20 million Americans, today. With the increase in fame, new approaches have been taken to practice yoga. One such form is called ‘Hot yoga.’

If you’re someone that’s contemplating which one to choose, we’ve got you covered. We have compared the classic ‘Regular’ yoga with the latest ‘Hot’ Yoga. Before we proceed, let’s find out what exactly this hot yoga is.

What Is Hot Yoga?

Hot yoga is different from regular yoga for the nature of the space in which it’s performed. It is vigorously performed in a warm and humid room.

The temperature is regulated at about 105 F, and the humidity is set to 40%. It is generally a 90-minute program that consists of various collections of postures and movements, soft Yin classes, and more fluid Vinyasa classes.

Why Does Hot Yoga Feel Good?

You’d generally be disgusted by the idea of stepping out of your hot yoga room, drenched in sweat. But this may not be true. All the sweat that is produced during your hot yoga sessions cleans out your pores and leaves your muscles relaxed and limber. But all types of yoga have this effect on the body.

Research has shown that hot yoga is not that much more beneficial to the body than regular yoga. Studies have confirmed that there is a significant rise in the rate of heartbeat in people doing hot yoga, for the same amount of exercise done is regular yoga. This is all related it the temperature of the room.

Sauna users claim that they feel a lot happier after the heat treatments, which could be associated with the release of hormones such as serotonin, dopamine, and oxytocin. These treatments are also said to play a role in stress-relief. This same principle could apply for hot yoga as well. Exposing the body to heat can have various beneficial effects on its physiological functions.

Advantages of Hot Yoga

Practicing yoga in a heated environment could be quite challenging. But this challenge could be worth taking up based on the following benefits:

1. Calories

Practicing yoga in a high heat environment burns a significantly higher number of calories than regular yoga would.

2. Blood Glucose Levels

Hot yoga is helpful for those who are suffering from Type 2 Diabetes. As a form of exercise, it burns energy. This regulates circulating levels of glucose in the body. Studies have also confirmed that they’re an excellent option for older people that have obesity.

3. Heart Health

Practicing yoga in high heat conditions will make it more challenging for your lungs, heart, and muscles rather than in lower heat conditions. A study has shown that one session of hot yoga can get your heart pumping just as much as the brisk walk would.

4. Flexibility

Heat makes the muscles more pliable. This gives more room for your muscles to stretch and perform yoga with more ease. It increases your range of motion and helps you achieve more yoga postures.

5. Lung Capacity

One would think practicing yoga in a room like this would be suffocating and make it harder to breathe. But the truth is, hot yoga helps you retain more air in your lungs which increases the flow of blood in the body.

Precautionary Advice

Some precautions need to be kept in mind before partaking in hot yoga. This may not affect people with perfect health that much, but for the rest of you, these points are essential to pay attention to:

1. Dehydration

Make sure you drink enough water and hydrate yourself before your hot yoga session. A low-calorie energy drink is an excellent choice to drink before your class.

2. Pregnancy

Pregnant women must consult with their doctor to make sure hot yoga is safe for them to partake in.

3. Heat Intolerance

If you’ve faced problems related to heat intolerance in the past, it’s recommended to just follow your regular yoga classes instead of switching to hot yoga.

4. Low Blood Sugar Levels

Hot yoga reduced sugar levels. So, if you’re already suffering from hypoglycemia, it might be a better option to stick with regular yoga.

How Should You Prepare Yourself For Hot Yoga?

This is a short checklist that we are hoping would help you before your hot yoga class:

  • Water Bottle: Carry a large, insulated water bottle so that you’ll have cold water readily available for you during your class.
  • Fabric: Make sure to wear breathable fabrics that are lightweight. Make sure they can easily absorb sweat.
  • Gloves and Socks: Wearing gloves and socks can provide you with a better grip while you do yoga.
  • Towel: Carrying a towel with you is a good idea. You can use it to place over your yoga mat to prevent slipping, which is highly possible considering the amount you’ll be sweating during the class.

Which One Should You Choose: Hot or Not?

This depends on the kind of workout you’re looking for. If you want to do hot yoga, it’s essential to crosscheck with your doctor to ensure that this is safe for you.

If you’re a beginner to the entire concept of yoga, it’s recommended to start with the regular. This will give you an idea of what yoga is really about. After this, you can test out hot yoga and see if it’s a right choice for you to pursue it.


Regular yoga can be practiced by all kinds of people. This could be a significant limitation in hot yoga for those who suffer from various help problems.

But the benefits of hot yoga can always be exploited by physically fit people who want to take their workout session a notch up from regular yoga. Don’t forget to consult your doctor to help you pick what’s better suited for you.

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