Fitfluencers Can’t Get Enough of Hot Yoga. Are the Benefits Legit Though?

I’ve never been a workout class girlie. I went to one or two in college, but it’s never been my thing. So, when my friend invited me to her weekly Core Power hot yoga, I was skeptical. First, I’m kind of self-conscious when working out in public (thank you, anxiety). Plus, I’m not super active. Most of my workouts are low-key and consist of 30 minutes on my handy mini stepper followed by 15 minutes of DIY Pilates. If I’m feeling lazy, I’ll trek a couple of miles on my walking pad and maybe do some arm curls. But nothing too intensive or sweat-inducing.

And from what I know about hot yoga — which wasn’t a lot, to be fair — it’s intense. Harder than Pilates, some might say. The allure of hot yoga, compared to regular yoga, is that it’s done in a “heated room, typically between 85-105°F with humidity hovering around 40 percent,” says celebrity trainer and founder of Train Like a Gymnast, Danielle Gray. “The practice combines traditional yoga postures, or asanas, with the added challenge of environmental heat stress, which creates a unique physiological response in the body.”

Eventually, my friend convinced me to come, bribing me with sushi and a bottle of wine. Turns out, I’m that easy. I was nervous to go, especially since hot yoga didn’t exactly sound fun. I mean, I’m prone to sweating, so doing heavy cardio in a hot and humid room sounds low-key traumatic. To my surprise though, it was kind of enjoyable and dare I say, not too distressing on the body. But was it actually benefiting me? I asked the experts before signing up for another class.

Experts Featured in This Article:

Daniel Gray is a celebrity trainer and founder of Train Like a Gymnast.

The Benefits and Risks of Hot Yoga

Is hot yoga easy? Hell no, but that doesn’t mean it’s not great for your physical and mental health. A 2013 study found that Bikram yoga (aka hot yoga) increases deadlift strength and lower back/hamstring flexibility while also decreasing body fat. Gray echoes this, noting that hot yoga “increases flexibility due to muscle warming, enhances cardiovascular conditioning, and possibly improves mental focus.”

I didn’t feel much in the first 15 minutes of my session. Nothing except shortness of breath and extreme dehydration, though Gray says this is common. “The downsides include a risk of dehydration [and] overheating.” Once my body adjusted to the heat and warmed up, I had this sudden burst of energy, as if I’d just downed three espresso shots.

I left my session four times because the air felt so heavy that I couldn’t breathe. And I would do it again.

After the session, I felt happier and proud of myself. There was this underlying satisfaction of “oh my god, I really did that.” My body, however, felt sluggish and extremely sore, more than it would after one of my typical workouts. Gray says this can happen because of overexertion. Your body’s flexibility improves due to the heat, which makes you prone to muscle strains. For example, I normally can’t touch my toes (I know, it’s bad), but during the session, my quads and hamstring were looser. So much so that I was bending my back and reaching my ankles without that usual discomfort feeling.

Hence why my limbs felt achy and tender once they cooled down. Muscle strains are pretty minor injuries — an ice pack or compression sleeve can soothe the pain — but they can occasionally lead to deeper issues, especially if they’re chronic, explains Gray. “From a biomechanical perspective, excessive flexibility without proper strength training can lead to joint instability.”

That’s why “listening to your body is crucial,” Gray says. This applies to hot yoga, but also any type of exercise or workout. If you need to take a break, do it. It might feel weird, especially if everyone around you is up and going. But your body is trying to tell you that it needs rest.

How to Start Hot Yoga as a Beginner

Okay, so you’re interested in hot yoga and want to know where to start? I got you. First, don’t be like me and just show up unprepared. Try going to regular yoga classes before you take on the heated version. Hot yoga isn’t all that different from any other yoga — it’s just “adding an extra layer of cardiovascular and mental resilience challenge,” Gray says. Mastering the basics of yoga first can make hot yoga feel less overwhelming.

Once you’re ready to try a heated class, “start at a reputable studio with certified instructors and be sure to read reviews,” Gray suggests. Some studios offer complimentary yoga mats and water bottles, whereas others require you to bring your own. Check first before going.

As for attire, I kept it simple with a sports bra and gym shorts, but honestly, wear what you want. Just make sure it’s breathable because it will be soaked in sweat. Don’t forget to listen to your body and take breaks during the session. If some of the exercises are too tough, ask your instructor for a modified version.

Also, if you need to leave the room because you feel claustrophobic or overwhelmed by the heat — something Gray says is common — do it. I left my session four times because the air felt so heavy that I couldn’t breathe. And I would do it again.

Hot yoga is only as good as you make it. That means knowing what you’re getting yourself (and your body into), going to the right teachers, and actively listening to your body’s needs. It’s not an easy exercise, and I wouldn’t recommend you do it every day, but it’s a fun way to get in some movement. Especially once you bring along a couple of your friends.

Melanie Curry is a New York-based freelancer who likes reviewing beauty products and writing about our complicated relationship with wellness. Prior to becoming a freelancer, she was the assistant editor at Cosmopolitan, covering lifestyle, wellness, and beauty. You can find her writing in Refinery29, Glamour, Betches, and more.