Hot Yoga: Poses, Benefits, and All You Need to Know

Jul/08/2021 / by Richa Sharma

Hot yoga is becoming increasingly popular as a result of the hard workout it delivers as well as the other advantages it brings. As it actually occurs in a heated environment, hot yoga can provide a more intensive exercise for your muscles, breathing, and heart than a conventional yoga session. 

In addition, hot yoga sessions are more likely to include more difficult postures and sequences. Before you sign up for a popular hot yoga class, it’s a good idea to understand all about what hot yoga is, what to anticipate, and how to get ready. So, if you’re wondering what is hot yoga; don’t fret! In this blog, we’ll provide all you need to know, and more! 

What Is Hot Yoga?

Hot yoga is a type of hatha yoga that is practised in humid and hot environments, resulting in a lot of perspiration. Although the phrases “hot yoga” and “Bikram yoga” are sometimes used interchangeably, they are not synonymous. Bikram yoga is a more precise and severe style of yoga that takes place in an area heated to around 40 degrees Celsius (104 degrees Fahrenheit) with a relative humidity of 40%. Each posture is repeated twice in each session of Bikram Yoga, which follows a predetermined schedule of two breathing exercises plus 26 poses.

Bikram yoga sessions are held in brightly lit studios with carpeted floors and a mirrored facing wall. Hot yoga courses can run anywhere from 60 to 90 minutes, whereas Bikram training sessions last 90 minutes. The average temp in one of these studios is between 27 and 38 degrees Celsius (80 and 100 degrees Fahrenheit). Warm yoga sessions, which are less heated and yet still hot enough just to make you sweat, are frequently offered by yoga studios as well. In a hot yoga session, a variety of yoga positions are mixed in different sequences. Music and interaction between the instructor and the students are common features of hot yoga.

What Are The Benefits Of Hot Yoga?

You’re not the only one if you think getting in shape and reducing stress are #goals. The good news is that hot yoga focuses not only on helping you achieve this goal, but also improve your calmness and endurance. When done correctly, it can provide you with the following advantages:

Increased Adaptability

Heat increases blood circulation in the body and helps new blood to get into the muscles more readily, making them more flexible, allowing you to stretch more, fold deeply, and hold postures longer than in an unheated environment.

Not only would you enjoy your practice more since you’ll be able to go deeper into postures than you would otherwise, but you’ll also be less likely to injure yourself because your muscles are already warmed up.

Improved Circulation of Blood

As previously said, hot yoga sessions have greater temperatures, which encourage more efficient and productive blood flow in the body, which has significant benefits after class…

After leaving the heated studio, you will be able to more effectively regulate your body temperature and flow blood to your arms and legs to warm them up.

Increased blood flow of fresh saturated blood throughout the body stimulates the vital organs and enhances the function of our hearts, as well as the body’s cleansing organs like the liver and kidneys.

Boost Your Metabolism

This is definitely something you’ve heard previously, but that is because it really is true! When you practice yoga in a warm environment, your heart rate and metabolism rise, your blood vessels become much more supple, and your body is charged to lose a lot of calories than normally.

Muscle Toning and Weight Loss

Following on from our previous point, it may seem apparent that hot yoga would aid in weight reduction; nevertheless, many people overlook the fact that this type of yoga includes a lot of strength work, which may both burn fat and build muscle. This is because, contrary to popular perception, it concentrates on exercising the core, triceps, and legs, as well as encouraging the body to take on a long, thin appearance.

Immune System Booster

You may have observed that you and your buddies who perform hot yoga on a regular basis are less likely to get ill. This is because when we exercise improving blood flow to the body’s organs, our organs get stronger and better equipped to fight sickness and illness. Not to forget that throughout our practice, we are effectively eliminating all toxins from the body through perspiration and are able to maintain a more pure, alkaline condition in the body, which has been shown to help prevent disease in the long term.

Most Popular Hot Yoga Poses 

Now that you know what hot yoga is, and why you should practice it, let’s get into the ‘how.’ Hot yoga practitioners use these positions and meditation to stretch and enhance their bodies, and the hot environment allows them to delve deeper into the pose and sweat away impurities. Here are some of the most popular poses that you can practice in your house. 

Standing Deep Breathing: Pranayama

Standing Deep Breathing: Pranayama

A hot yoga session usually begins with a pranayama breathing exercise in a standing position. A deep inhale and exhale are done to give the body oxygen, enhance circulation, and improve attention by utilizing ideal lung capacity.

Half Moon Pose

Half Moon Pose

Ardha Chandrasana, or Half Moon Pose, in hot yoga, is known as Standing Side Stretch in other yoga schools. This position improves the abdominal muscles and spine while also stimulating digestive functions.

Awkward Pose

Awkward Pose

Utkatasana, or Awkward Pose, this posture, also known as Chair Pose in various yoga traditions, stimulates the lower body while improving blood flow.

Eagle Pose

Eagle Pose

Garudasana, or Eagle Pose, will test your equilibrium. This is the only position that strengthens, stretches, and increases mobility in all primary joints of the body.

Standing Head-to-Knee Pose

Standing Head-to-Knee Pose

Dandayamana Janusirsana, or Standing Head-to-Knee Pose, is a difficult balance position that utilizes the entire body. This position, in particular, strengthens and extends the legs, core, and arms while improving focus.

Standing Bow-Pulling Pose

Standing Bow-Pulling Pose

Dandayamana-Dhanurasana, or Standing Bow-Pulling Pose, this position promotes overall strength and flexibility, as well as attentiveness and patience.

Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

Dandayamana-Bibhaktapada-Paschimotthanasana, also known as Standing Separate Leg Stretching Pose, is a rest from balancing. This position extends the legs, back muscles, and, in particular, the sciatic nerve.

Tree Pose

Tree Pose

Tadasana, or Tree Pose, returns you to balance. This position improves posture while improving the ankle, knees, as well as hip joints.

Cobra Pose

Cobra Pose

Everyone enjoys a good Cobra Pose, also known as Bhujangasana. This posture is excellent for stretching and building the core, and it can help avoid back problems.

Spine Twisting Pose

Spine Twisting Pose

To correct your spine posture, do the Spine Twisting Pose (Ardha Matsyendrasana) on both sides. Half Lord of the Fishes Posture is another term for this pose that is performed in different types of yoga.


What is the point of hot yoga?

Hot yoga differs from normal yoga in one way: it is practiced in a space that is between 80 and 100°F. Bikram yoga is a type of hot yoga that is extremely severe when compared to other types of hot yoga. Bikram yoga has been demonstrated in studies to enhance balance. 

Is hot yoga healthy?

With all of the benefits considered, hot yoga is ideal for anybody searching for rest and relaxation. Hot yoga is an excellent method to get the advantages of regular yoga as well as many more. It might be beneficial if you thought of signing up for a session to get a flavor of what people do there. Yoga is still being studied by scientists in order to better understand how it impacts the human body.

You are always required to use caution. This form of yoga might create heat-related problems and pain, in addition to greater temperatures that could be unpleasant for certain people.

What is the difference between yoga and hot yoga?

Yoga in the heat is becoming popular not only as a workout but also as a stress reliever as well as mobility improvement. Hot yoga has the potential to burn more calories than normal yoga. Yoga is a well-known activity for assisting people in losing weight by burning extra calories.

Hot yoga pushes your body to function better throughout exercises than normal yoga. It stretches your muscles more than traditional yoga, which means your body reacts to the circumstances required for optimal weight reduction sooner. You would sweat after each exercise, indicating that your muscular activity and metabolism have been increased.

Why is it called hot yoga?

The fact that the yoga asana practice is conducted in an extremely hot and humid atmosphere is one of the most important features of Hot Yoga. The ideal temperature is 105 degrees Fahrenheit, with a humidity level of 40-50 per cent. Yoga asanas performed in a heated environment improve the suppleness of the muscles and tendons while also enhancing the detoxification process.

What are the benefits of hot yoga? 

There are lots! Some of the top benefits include:
• Relaxes the body and mind
• Provides a full-body workout
• Improves your posture
• Increases flexibility and strength
• Detoxes and cleanses your body
• Maximizes your energy levels


A successful hot yoga session is frequently determined by your attitude. So, if you’ve chosen to try hot yoga, go in with an open mind and talk with your instructor. It doesn’t have to be flawless or competitive; just do what feels right. Hot yoga should ideally help both your body and mind.  Moreover, if you want to explore other types of yoga or want to learn more about its benefits, keep reading SEEMA! 


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