''I Tried Hot Yoga''

What to Expect in a Hot Yoga Class

-- By Liza Barnes, Health Educator

SparkPeople advertisers help keep the site free! Learn more

I’m not sure when it was that I first heard about hot yoga, but I just assumed that it was one of those passing exercise fads. Only…I kept hearing about it. My friends were raving about it. Then my sister became a convert and told me that I had to try it. And then, on my morning run, I practically tripped over a sidewalk sign in front of my neighborhood yoga studio that read “hot yoga is here”. So I stopped ignoring the universe, recruited a friend for moral support, and signed up for a class.

Hot yoga is a series of yoga postures performed in a heated room (between 95 and 105 degrees Fahrenheit with 40% humidity). Most classes last 60-90 minutes. This style of yoga was developed in the 1970s by yoga master Bikram Choudhury, who holds a patent on his sequence of 26 postures and two breathing exercises, all guided by a specific dialogue. Classes accredited by Choudhury are called Bikram yoga, and are all formatted the same. Classes named “hot yoga” or “hot room yoga” will be similar to Bikram yoga, but vary somewhat in format and style.

Everyone that had told me about hot yoga said the same thing. That it was an amazing experience. Promoters of the practice claim that hot yoga will purify the body of toxins, improve flexibility and range of motion, enhance the immune system, and promote weight loss. Some even claim that the practice has cured them of diseases such as multiple sclerosis and hepatitis. There is no research to support many of these claims, but even though hot yoga may not be a cure-all to what ails you, the extreme heat certainly facilitates the loosening of tight muscles, allowing deeper stretching that may benefit circulatory problems and back pain.

I wasn't hoping to leave hot yoga a changed woman. All I wanted was to sweat, work vigorously, and feel energized and rejuvenated when it was over. And while I wasn’t expecting magic, I did want to stay safe and healthy. Considering that I’m in good shape and did not fall into any categories that would make me an unsuitable candidate for practicing hot yoga (i.e. pregnant, a child, over the age of 60, or suffering from medical conditions that would make it unsafe to exercise), I was off to a good start. Because of the extreme temperatures, I made sure to follow the recommended safety guidelines:

Maintain a daily intake of at least eight (and preferably 10) 8-oz. cups of water for normal activity, not including exercise.
Drink 16 oz. of water at least 2 hours before your practice.
Weigh yourself prior to class, if possible.
During class, drink early, frequently and before you feel thirsty, not to exceed 20-40 oz. per hour.
If you start to feel light-headed, nauseated, or otherwise sick, stop and rest (or leave the room to cool off).
Weigh yourself again after exercise, and consume enough water (or non-caffeinated beverages) to return to your pre-exercise weight.

My friend and I signed up for a class on a Sunday afternoon. After a long and over-stimulating trip to IKEA, it was what we were both craving. We waltzed into the studio, yoga mats tucked under our arms, just a few minutes before the class was to begin. The yoga instructor greeted us and immediately began preparing us for our experience. She armed us with water bottles (which we had forgotten) and towels (which we hadn’t thought to bring) and led us into the studio. It was definitely hot, though not uncomfortable (at least not for me). My friend, on the other hand, sweats when the temperature reaches 80 degrees, so I wasn’t surprised when he was already glistening as he unrolled his yoga mat.

In seated cross-legged pose, we began the class with a collective “Om,” and soon began moving through postures. Soon, most of my muscles were feeling the burn, and I began wondering when I would finally get to rest—the sign of a challenging workout. Halfway through the class, I realized why the other students had laid a towel atop their yoga mats—I was now attempting to hold a downward-facing dog pose on a sweaty yoga mat that was more like slip ‘n slide! As I adjusted my mat, I formulated a list of hot yoga essentials. I was definitely coming back, and I was coming prepared.

First, it’s crucial to bring your own mat, because hot yoga is a messy business.
Other necessary items include a water bottle and a towel, preferably one that is large enough to cover your entire mat.
Clothing should be comfortable and breathable, and obviously not susceptible to sweat stains.
Speaking of sweat, it would also be wise to bring a change of clothes for the ride home. As my friend and I made our way to the car after class that day, he stopped suddenly. “Hold on a sec,” he said. He took off his shirt, gave it a wring, and about a quart of sweat splashed onto the pavement. Obviously, I made him walk the half-mile home.

For the rest of the day I felt energized and rejuvenated, just as I had hoped. And the day after that, even though I was a little sore, I was already planning to schedule my next hot yoga class.

Click here to to redeem your SparkPoints

You will earn 3 SparkPoints

Page 1 of 1 Return to main fitness page »

Related Poll

Are you into yoga?

Submit My Vote ›

About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

View All Comments (89) Leave a Comment ›

Member Comments

MGREENBERRY

I've been doing the Bikram yoga for just over a month now, and I can say, it works.

Not only does it burn loads of calories, but it helps to reinforce healthy eating. I once broke down and had a dougnut the day of class, and felt so sick during class. Ever since then I've cut out fried foods completely. It's an easier way (for me at least) to stay motivated to stick to my diet. - 2/4/2013 3:10:48 PM
Report Inappropriate Comment
AQUANESS212

I enjoy yoga but I live in Texas so I am never actively seeking places to be hot in on purpose. Sounds interesting, but not my cup of tea. - 1/31/2013 1:47:17 PM
Report Inappropriate Comment
ETHELMERZ

When my sister in law tried this type of yoga, the teacher had them sit afterwards, and they had to pass gas before they were allowed to leave, so she never went back again. Why would they require this? - 1/11/2013 9:18:48 PM
Report Inappropriate Comment
GRAYGRANNY

Uh.........no!!!! I am not fond of heat whatsoever!!!! Makes me cranky and irritable....LOL - 12/12/2012 6:18:01 AM
Report Inappropriate Comment
SILVERMOONFAIRY

Avid yoga practitioner, not such a believer in Bikram (or most hot yogas) for a few reasons, some personal some more universal.
1) 26 poses is excruciatingly limited in terms of the number of yoga poses. Aside from the lack of variety just being boring, the body can get used to those pretty quick. Nothing to change it up. (Universal.)
2) Drinking a lot of water while doing deep stretching/twisti
ng doesn't feel good. In lower-sweat yoga classes (where the sweat is actually from working hard and not mostly from external temperature) less water drinking is needed. (Mostly personal, some universal part.)
3) Working out in high heat/humidity sucks. (Personal.)
- 11/25/2012 9:12:54 PM
Report Inappropriate Comment
TRIATHLONBABE

I have practiced Bikram Yoga and Hot yogas several times. In the beginning when I was more athletic and did not have injuries I was successful with my practice. As I continued to compete in running and triathlon events and getting those injuries that come with the territory, I seemed to feel my injuries become more intense when attending hot yoga practice. Earlier this year, I returned to Bikram and really enjoyed the practice, however, I had an underlying back injury that was coming back to the surface again and as I continued my practice, Bikram seemed a bit more aggressive than I needed for my practice. So I started attending a Gentle yoga of Ashtanga Vinyasa, where like "Petalia", I really like the continuity, breathing and meditative practices of this type of yoga. - 11/25/2012 5:35:39 PM
Report Inappropriate Comment
AMOMENTSNOTICE

I had a bad experience with yoga, especially of the "hot" variety. I'm looking forward to trying it again at a better yoga studio in the near future. I find the attitudes of the instructors can make or break the experience. The place where I went used overhead heat lamps for hot yoga. I don't know how other places heat the room. - 11/25/2012 1:13:46 PM
Report Inappropriate Comment
MINI-ME2BE

While I shouldn't knock it before I at least try it, I must say it does not sound appealing to me. I have to agree with Jennk's first post.
If I were having a hot flash while in a hot yoga class..... I would go nuts. I love yoga but like cool fresh air around me and honestly, I enjoy yoga on my own rather than a class. I focus much better. - 11/25/2012 12:17:58 PM
Report Inappropriate Comment
JENNKFIT

I think I would love it, if it wasn't for the other people. The second I got a whiff or if I saw someone sweating like that, I'd lose my breakfast. The whole idea is a disgusting mold, fungus, germ nightmare in a group setting. - 11/25/2012 7:08:35 AM
Report Inappropriate Comment
LAMODA

I tried Bikram Yoga twice, I really liked it. I found however that my knee joints started to swell from an old injury. Unfortunately this kind of hampered my flexibility; what little there was to start with. I really liked how I felt after the class, however, the cool breeze on my skin and a nice feeling of calm and relaxed happiness. ;-) - 11/25/2012 4:13:30 AM
Report Inappropriate Comment
KATH180

My experience with hot yoga was not as positive. It was in a dark room and we were cramped into a space that just fit the forty or so people participating. The heat, the darkness, all were incredibly conducive to claustrophobia. I had called ahead of time asking what would be their recommendation regarding my difficulty with wrist-bearing positions since I have had surgery on both wrists. They recommended hot yoga. The moral of this: yoga instructors are not trained to recognize a medical emergency. If you are in a yoga room that is crowded, you are on your own. They do not ask questions about your health because they would not know what to do with the information. Not a criticism of yoga teachers; they are supposed to lead yoga and most of them are able to do that. But: exercising intensely for 90 minutes in heat and humidity is a definite stressor on the body and there may be many people who cannot tolerate it. You are on your own to figure that out. - 10/30/2012 10:17:54 PM
Report Inappropriate Comment
SABRIELX

I wouldn't mind trying it, but since I feel light headed and just plain awful when I sit in a sauna for 10 minutes, I don't think this would be for me. I'll just stick to regular pleasant temperature yoga on my own time. Though as a warning for anyone new to yoga, if you start developing issues, STOP. I took a class in college and the instructor in my opinion shouldn't have been teaching. My back constantly ached after every class and through out the week, and I've never had a problem before in other yoga classes or following DVDs. So if something doesn't feel right, it probably isn't. - 10/30/2012 8:02:15 PM
Report Inappropriate Comment
STEPHEN_LEE10

Hot Yoga is great, but like i say, doing anything in a hot environment will make you sweat. For me, any type of exercise will make you feel relaxed, but don't over heat your body. why not trying doing posh ups in the sauna for 15 minutes? probably pass out. never the less whatever makes you tick.
- 10/30/2012 5:24:19 PM
Report Inappropriate Comment
SUNNYARIZONA

After reading an artilce from the New York Times, date January 2012, titled HOW YOGA CAN WRECK YOUR BODY....I would be very scared to ever practic this so called"exercise". - 10/30/2012 4:13:12 PM
Report Inappropriate Comment
AHIMSAINLIFE

I used to have a regular (5-6 times/week) heated yoga practice and had to stop when my digestive and reproductive systems started acting up. I went to an acupuncturist who confirmed that I lean towards vitta (the warm dosha) and I was essentially over-heating myself. She said it is normal that warm people have affinities for warm/hot things -- i.e. spicy foods, hot yoga, vigorous exercise -- but that we are hyper-cooking ourselves. She sees hot yoga teachers all the time with longer or exacerbated menopause and lengthy lists of female reproductive problems. Essentially, we only have so much to heat before we start boiling out our limited resources. I was sorry to see the heated yoga go -- I really did like feeling so cleansed -- but I have felt better since returning to a regular-temp room. Just something for people to consider. - 10/30/2012 12:16:11 PM
Report Inappropriate Comment