10 Key Benefits Of Hot Yoga

Hot yoga is practiced in a room that’s heated to about 105 degrees with 40% humidity, says hot yoga teacher Iana Edwards. Whether you do vinyasa or Bikram style, she says it’ll feel like you’re performing asanas in a steamy sauna. Here are all the benefits of the practice.

Increases Flexibility

One of the main benefits of hot yoga is increased flexibility. The steamy room warms your muscles and increases your range of motion, says yoga teacher Brandt Passalacqua. You’ll melt into downward dog with ease, so be careful not to overstretch.

Helps Prevent Injuries

The heat of a hot yoga class can help ease or prevent injuries — like pulled muscles — by ensuring your body is relaxed and warm enough to exercise, says yoga instructor Whitney Berger. Hot yoga is a good choice if you tend to feel stiff and sore.

Boosts Cardio Health

Exercising in a heated room makes your lungs and muscles work harder, and that boosts your heart rate Passalacqua says. This is why you need to check with your doctor before trying hot yoga. But if you’re good to go, you can expect a great cardio workout.

It’s Strengthening

As is the case with traditional yoga, hot yoga strengthens your arms, legs, and core. That’s because you’re moving through — and holding — postures that put your muscles to work.

Boosts Skin Circulation

Hot yoga will make you sweat, especially if you take a fast-paced, cardio-boosting class. According to Passalacqua, all that sweat will help hydrate and improve circulation to your skin, so you’ll leave class with a rosy glow.

Builds Bone Density

A 2014 study found that doing hot yoga is a good way to preserve and even build bone density, especially among premenopausal women. “Many poses use your body weight to help strengthen your muscles, and this can also support increased bone mass,” Passalacqua says.

Boosts Mindfulness

While any type of yoga will boost mindfulness, there’s something about the heat that helps you zero in on the present moment even more. Berger notes that mentally pushing past that extra element is very grounding.

Regulates Breathing

The room’s environment also teaches you how to regulate your breathing and manage your physio-emotional responses to stress, Edwards tells Bustle. That’s something you can apply off the mat whenever you’re anxious or overwhelmed.

Improves Well-Being

Yoga is known to reduce anxiety and depression. “This applies to hot yoga as well, with several studies showing that participants who practiced hot yoga reduced their stress, symptoms of depression, and improved their quality of life,” Passalacqua says.

It’s Calming

Yoga teacher Stella Stephanopoulos says the heat of a hot yoga class can be super calming and welcoming, especially when practiced during colder months. If nothing else, think of that 105-degree room as a cozy, mid-winter treat.