In freeze-your-ears-off ice-cold weather, I’ve been known to go Hot Yoga mad. Both teaching and participating. There are so many styles of classes—Hot Yin, Hot Flow, Hot Sculpt (with weights), Hot Fusion (with a mix of Pilates)—to name but a few. Then you have Bikram Yoga*, probably the most well-known structured hot yoga style, and Hotpod Yoga, where classes take place inside an inflatable, cocoon-like pod heated to around 37°C.

I used to get grumpy at being so hot and sweaty, but something has shifted. Instead of feeling drained, I feel amazing, rather virtuous and all sorts of glowing**.

What Is Hot Yoga? (And No, It’s Not Just Bikram)

Most people hear hot yoga and immediately think of Bikram Yoga. Back in the 1970s, Bikram Choudhury developed a set sequence of 26 poses, practiced in a room heated to 105°F (41°C) with 40% humidity, designed to replicate India’s sweltering climate.

However, hot yoga today is a broad term—basically, any style of yoga practiced in a heated room (27-38°C / 80-100°F). It’s like taking your regular yoga class and cranking up the temperature. Some studios blast the heat and humidity like a sauna, while others use infrared panels that gently warm the body from the inside out (more on that in a moment).

No set sequences, no strict rules—just sweat, stretch, and hope your leggings aren’t see-through once wet.

Infrared vs. Heated Hot Yoga: What’s the Difference?

Not all hot yoga is the same. Some classes feel like you’ve been dropped into a tropical rainforest, while others feel more like lying on a warm beach. Why? Because of the type of heat used and how hot the studio decides to crank it up.

Heated Hot Yoga (Bikram, High-Humidity Studios, Hotpod Yoga)

Think sauna-style heat (high humidity + high temperature).
You sweat like crazy because of the moisture in the air.
Feels intense—the kind of class where you step outside and steam literally rises off your body.
Great for cardiovascular endurance (though let’s be real, your liver and kidneys do most of the detoxing).

Infrared Hot Yoga (Infrared Panels)

Uses infrared heat, which warms the body directly rather than heating the air.
Less humidity, so you don’t feel like you’re inhaling a tropical monsoon.
Said to penetrate deeper into the muscles (though this is still debated).
People claim it boosts circulation, aids recovery, and helps detox (again, don’t fire your liver just yet).

Which is better? Neither—it depends on what you enjoy. If you love intense, steamy workouts, go for heated hot yoga. If you prefer a drier, more radiant heat, infrared might be your thing.

The Benefits of Hot Yoga

I am wary of listing the benefits of hot yoga versus regular yoga, because to my mind, it’s all yoga. I’ve not found enough studies comparing the two. One study I did find concluded, "Maximal aerobic fitness increased in the Hot Yoga group only," but research in this area is limited and ongoing.

All asana (physical postures) help build bone density, reduce stress, and regulate blood glucose—things I also explore in my weekly newsletter (along with other random insights on life, yoga, and the occasional fun fact). If you’d like to sign up, you can do that here.

But hot yoga does have some perceived benefits, including:

Increased Flexibility – The heat helps muscles feel more pliable, allowing for deeper stretches. However, this also increases the risk of overstretching, as heat can dull pain perception, making it easier to push too far.
Cardiovascular Boost – Your heart rate rises as if you’re doing a moderate-intensity workout. Some studies suggest hot yoga may slightly improve aerobic fitness, but research is ongoing.
Stress Reduction – There’s something about enduring 90 minutes of extreme sweating that makes everyday stressors feel... meh.
Mental Resilience – Training your mind to stay calm in the heat translates into everyday life. If you can survive holding Warrior III in a 38°C room, you can survive that awkward email from your boss.
Skin Glow – Sweating clears out pores (but wash your face after class, or you’ll just marinate in your own sweat).

Is Hot Yoga for Everyone? (Spoiler: No.)

Hot yoga is incredible, but it’s not for everyone.

If you have heart disease, diabetes, low blood pressure, arterial abnormalities, anorexia nervosa, or a history of fainting, check with your doctor first.
Pregnant women, especially in the first trimester, should consult their doctor before trying hot yoga, as overheating in early pregnancy may pose risks to fetal development.
If you feel lightheaded, dizzy, or nauseous, STOP. (No yoga pose is worth passing out in a puddle of your own sweat.)

Tips for Surviving Hot Yoga:

Drink water before, a small amount during, and a lot after.
Bring a towel—you will sweat buckets.
Avoid white clothes unless you want an accidental wet T-shirt contest.
Ease in—your first class might feel intense.

Sweat, Stretch, Repeat: Where to Go from Here

Hot yoga might not be for everyone, but if you love a challenge, a deep stretch, or just the satisfaction of sweating buckets, it’s worth a try. Whether you prefer a steamy, high-humidity class or the gentler warmth of infrared panels, both offer a unique experience that can leave you feeling energized, refreshed, and just a little bit smug about your commitment to the heat.

Every now and then, I run special workshops that explore hot yoga in more depth—sometimes even paired with cold therapy for an extra boost! If you're curious, check out my workshops page to see if anything is coming up.

Speaking of heat, what happens when you combine it with the cold? Discover the surprising benefits of Hot & Cold Therapy—where I explore how hot yoga and ice baths work together, and why people are willingly embracing the freeze!

*There have been allegations against Bikram and studios/teachers tend to want to disassociate themselves with the man (not the practice). People may still teach his set sequence or a version of it, but it’s less likely to be advertised as “Bikram Yoga”.
**The euphemism ‘horses sweat, men perspire, but ladies merely glow’ was scientifically supported. Initial studies examining sex differences in sweat production generally observed that women sweat less than men during heat exposure (i.e. they merely glow).

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