Hot Yoga vs. Regular Yoga: Key Differences Explained

Yoga is all about balance – between body, mind and breath. But finding the best way to strike that balance? This is where different styles of yoga come into play.

Hot yoga is one example that’s gotten a lot of attention recently, upping the intensity of your standard yoga session with a room heated to 90 degrees or higher.

What are the benefits of hot yoga over regular yoga? Is one better than the other? And how can you decide which will give you the best experience? Read on to compare the two practices and find out.

Hot Yoga: Increasing the heat

Hot yoga takes place in a heated environment, usually between 90 and 105°F, adding a unique “sauna” element to your standard routine.

This higher heat is the main difference between hot yoga and regular yoga. And while that may sound like a small change, the increased temperatures bring several benefits and considerations.

Benefits of Hot Yoga

Pushing through intense heat challenges your stamina, both mental and physical. Amidst the hot temperatures and soaked mats, you can also expect amenities such as:

• Potentially higher calorie burn – Preliminary studies show that hot yoga significantly boosts fat burning compared to regular yoga.
• Increased flexibility – High heat helps to “warm up” the muscles and improve blood flow, increasing the range of motion in major joints.
• Natural detoxification – Heavy sweating is a feature of hot yoga, which can help eliminate toxins and heavy metals from your body.

Science aside, many hot yoga enthusiasts simply enjoy the soothing heat, leaving each session refreshed and rejuvenated.

Considerations for Hot Yoga

As with any exercise, the benefits of hot yoga must be balanced against the risks. Here are some tips to help you get the most out of your session:

• Stay well hydrated before, during and after your session
• Listen to your body and take regular breaks as needed
• Consider shorter classes if you’re new to hot yoga
• Talk to your instructor about any health conditions or other problems

In addition, many experienced hot yogis recommend non-slip mats and a towel or three to remove excess sweat.

Regular yoga: the classic approach

Again, yoga is all about balance – and some may find that a heated room disrupts that balance. Regular or room-temperature yoga aims to provide a more measured experience, focused on gentle stretching, gentle pose and mindful breath.

Keep in mind a few benefits and considerations when opting for a standard yoga session:

Benefits of regular yoga

In the context of hot yoga versus regular yoga, the lack of heat provides certain benefits:

• Focus on technique – Regular yoga can help you explore more styles and concentrate on proper alignment without the distraction of a heated room.
• Adaptable and affordable – While heated yoga requires a specialized environment, regular yoga can be practiced anywhere – at home, in the park or in a studio.
• Comfortable – For some, hot yoga might be too sweaty and suffocating. And that’s ok! Regular yoga may be preferable if you are sensitive to heat or new to yoga.

Regular yoga offers something for everyone, regardless of fitness level, allowing you to focus on form without the distractions that extra heat can create.

Choosing the right yoga for you

Comparing the differences between hot yoga and regular yoga, one question remains: which one is right for you you?

• Hot yoga – If you’re looking for a new experience or want to maximize your calorie burn and flexibility, hot yoga might be right for you. While experienced yogis may enjoy the challenge, it’s best for beginners to take it slow, taking plenty of breaks and checking with their instructor about any health concerns.
• Regular yoga – If you prefer the flexibility of working out anywhere and aren’t thrilled with the idea of ​​sweating through a mat, regular yoga may be a better choice. It’s also ideal if you’re still learning proper alignment and techniques, allowing you to focus on precision and awareness without the added challenge of heat.

Ultimately, your choice depends on your personal goals, fitness level and preferences. Think about what you want from your yoga session and try the style of yoga that best suits those expectations.

Hot or not, find your Yoga Flow with Chuze

The the best How to find out which type of yoga is right for you? Try both. Listen to your body, assess your fitness goals, and see what practice works for you.

Whether you prefer an intense sweat-inducing session or a moment of cool clarity, the key is to maintain a regular practice that supports your health and well-being.

At the end of the day, it’s all about balance.

Another part of that balance is finding a great yoga class that won’t fail. That’s why at Chuze Fitness Centers, our certified group instructors are dedicated to providing customized instruction at affordable prices.

Curious about how it works? Visit a location near you for a free trial or check out our virtual membership program.

Sources:

National Library of Medicine. Acute physiological effects of hot yoga performance on energy expenditure, range of motion, and inflammatory biomarkers. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241641/

National Library of Medicine. Excretion of Ni, Pb, Cu, As and Hg in sweat under two sweating conditions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998800/

CNet. The Benefits of Hot Yoga: Is It Really Worth the Sweat? https://www.cnet.com/health/fitness/benefits-of-hot-yoga/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.