Categories / Yoga, Pilates & mind-body
Hot Yoga
Yoga in a heated room.
How to start
Try one introductory class in a heated room (usually 35 to 40 °C). Drink water before and after, wear light clothing and rest whenever you feel dizzy.
How to progress
Build up the number of classes slowly. Leave the room if you feel unwell.
What the evidence says
Evidence: limited
We found no trials of this particular format. Heat adds a risk but we found no trials proving extra benefit over regular yoga.
Take care: Heat can cause dizziness and dehydration. Avoid it in pregnancy, or with heart disease, low blood pressure or heat sensitivity. Leave if unwell.
Sources
12-week starter plan
Start with one class a week, and build slowly.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Hydrate before and after.
- Bring a towel.
- Rest whenever you need.
Common mistakes
- Skipping water.
- Pushing through dizziness.
- Overstretching in the heat.
Kit and cost
Moderate Approximate UK prices.
- A non-slip mat or towel
- A large water bottle
- A class (about £10 to £20)
Frequently asked questions
Is hot yoga better?
We found no trials showing it is better than regular yoga.
Is it safe?
Heat adds risk. Avoid it in pregnancy or with heart problems.
How hot is it?
Typically 35 to 40 degrees Celsius.
Good for: Flexibility Mood & stress
Compare with similar options
| Hot Yoga | Vinyasa Yoga | Reformer Pilates | Barre | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 60 min × 3/wk | 50 min × 2/wk | 50 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Low cost | High cost | Moderate cost |
| Equipment | Basic kit | Basic kit | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |