Yoga is about balance – between body, mind and breath. But finding the best way to achieve that balance? That’s where the different styles of yoga come into play.
Hot yoga is an example that has recently gained attention, dialing up the intensity of your typical yoga session with a room heated to 90 degrees or higher.
What are the benefits of hot yoga over regular yoga? Is one better than the other? And how can you decide which will give you the best experience? Read on to compare the two practices and find out.
Hot Yoga: Turning up the heat
Hot yoga is performed in a heated environment, usually between 90 and 105°F, adding a unique “sauna” element to your typical routine.
This higher heat is the main difference between hot yoga and regular yoga. And while that may sound like a small change, higher temperatures introduce many benefits and issues.
Benefits of Hot Yoga
Pushing through the intense heat challenges your stamina, both mental and physical. Between the cold temperatures and wet mats, you can also expect benefits such as:
- Potentially higher calorie burn – Preliminary studies show that hot yoga significantly enhances fat burning compared to regular yoga.
- Increased flexibility – High heat helps to “warm up” your muscles and improve blood flow, increasing range of motion in major joints.
- Natural detoxification – Profuse sweating is a hallmark of hot yoga, which can help flush out toxins and heavy metals from your body.
Science aside, many hot yoga enthusiasts simply enjoy the soothing warmth, leaving each session refreshed and invigorated.
Thoughts on Hot Yoga
As with any exercise, the benefits of hot yoga must be balanced against the risks. Here are some tips to help you get the most out of your session:
- Stay well hydrated before, during and after the session
- Listen to your body and take regular breaks as needed
- Consider taking shorter classes if you’re new to hot yoga
- Talk to your instructor about any health problems or other concerns
In addition, many experienced hot yogis recommend non-slip mats and a towel or three to remove excess sweat.
Regular Yoga: The Classic Approach
Again, yoga is all about balance – and some may find that a heated room throws that balance off. Regular or room-temperature yoga aims to provide a more measured experience, one that focuses on gentle stretching, delicate posture, and mindful breathing.
Note a few benefits and considerations when choosing a typical yoga session:
Benefits of regular yoga
In the context of hot yoga versus regular yoga, the lack of heat allows for some advantages:
- Focus on technique – Regular yoga can help you explore more styles and focus on proper alignment without the distraction of a heated room.
- Adaptable and accessible – While heated yoga requires a specialized environment, regular yoga can be practiced anywhere—at home, in the park, or in a studio.
- Comfortable – Some may find hot yoga too sweaty and stuffy. And that’s okay! Regular yoga may be preferable if you are sensitive to heat or new to yoga in general.
Regular yoga offers something for everyone, regardless of fitness level, allowing you to focus on form without the distraction that added heat can create.
Choosing the right yoga for you
Having compared the differences between hot yoga and regular yoga, one question remains: Which is right for you?
- Hot yoga – If you’re looking for a new experience or want to maximize your calorie burn and flexibility, hot yoga may be right for you. While experienced yogis may enjoy the challenge, it’s best for beginners to take it slowly, taking plenty of breaks and checking with your instructor about any health concerns.
- Regular yoga – If you prefer the flexibility of practicing anywhere and don’t like the idea of sweating through your mat, regular yoga might be the best option. It’s also ideal if you’re still learning proper alignment and techniques, allowing you to focus on accuracy and awareness without the added challenge of heat.
Ultimately, your choice depends on your personal goals, fitness level and preferences. Think about what you want from your yoga session and try the style of yoga that best aligns with those expectations.
Hot or not, find your yoga flow with Chuze
THE best way to find out which type of yoga is right for you? Try both. Listen to your body, assess your fitness goals, and see what practice resonates with you.
Whether you prefer an intense sweat-inducing session or a moment of cool clarity, the key is to maintain a regular practice that supports your health and well-being.
It’s all about balance, after all.
Another part of that balance is finding a great yoga class that won’t break the bank. That’s why at Chuze Fitness Centers, our certified group trainers are dedicated to providing personalized instruction at affordable prices.
Wondering how it works? Visit a location near you for a free trial or check out our virtual membership program.
Sources:
National Library of Medicine. Acute Physiological Effects of Performing Yoga in the Heat on Energy Expenditure, Range of Motion, and Inflammatory Biomarkers.
National Library of Medicine. Excretion of Ni, Pb, Cu, As and Hg in sweat under two sweating conditions.
CNet. Benefits of Hot Yoga: Is It Really Worth All That Sweat?
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
