Hot Yoga vs Regular Yoga: Explaining the Key Differences

Yoga is a balance between body, mind and breath. But finding the best way to achieve this balance? This is where different styles of yoga come into play.

Hot yoga is one example that has recently gained attention, increasing the intensity of a standard yoga class in a room heated to 90 degrees or higher.

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

Hot Yoga: Increasing heat

Hot yoga is done in a hot environment, usually between 90 and 105°F, which adds a unique “sauna” element to your standard routine.

This high temperature is the main difference between hot yoga and regular yoga. And while it may seem like a small change, the increase in temperature has several benefits and considerations.

Benefits of hot yoga

Experiencing intense heat challenges your endurance, both mentally and physically. Among the hot temperatures and wet mats, you can also expect benefits such as:

• Potentially higher calorie burn – Previous research shows that hot yoga significantly increases fat burning compared to regular yoga.
• Increased flexibility – The high temperature helps to “warm up” the muscles and improve blood flow, increasing the range of motion in the major joints.
• Natural detox – Profuse sweating is a hallmark of hot yoga, which can help flush toxins and heavy metals out of your body.

Science aside, many hot yoga enthusiasts simply enjoy the soothing heat, leaving each session feeling invigorated 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 classes:

• Stay hydrated before, during and after your workout
• Listen to your body and take regular breaks as needed
• Consider shorter sessions if you’re new to hot yoga
• Talk to your instructor about any medical conditions or other concerns

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

Regular Yoga: The Classic Approach

Again, yoga is a balance – and some may find that a heated room upsets that balance. Conventional or room temperature yoga aims to provide a more measured experience focused on gentle stretching, gentle posture and mindful breathing.

Consider a few benefits and considerations when choosing a standard yoga class:

Benefits of regular yoga

In the context of hot yoga versus regular yoga, the lack of heat offers certain advantages:

• Focus on technique – Regular yoga practice can help you learn more styles and focus on proper alignment without the distraction of a heated room.
• Adaptable and accessible – While heated yoga requires a specialized environment, regular yoga can be practiced anywhere—at home, in the park, or in a studio.
• Convenient – Some may find hot yoga too sweaty and stuffy. And that’s okay! A regular yoga class may be preferable if you are sensitive to heat or are new to yoga.

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

Choosing the right yoga for you

When 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 for you. While experienced yogis may enjoy the challenge, beginners are best to take it slow, taking plenty of breaks and checking with their instructor about any health concerns.
• A regular yoga class – If you prefer the flexibility of exercising anywhere and don’t like sweating through the mat, a regular yoga class may be your best bet. It’s also perfect if you’re still learning proper alignment and technique, allowing you to focus on accuracy and focus without the added heat issues.

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

Hot or not, find your yoga flow with Chuze

The the best way to find out what type of yoga is right for you? Try both. Listen to your body, evaluate your fitness goals, and see what kind of exercise you enjoy.

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.

In the end, it’s all about balance.

Another part of that balance is finding a great yoga class that won’t break the bank. That’s why at Chuze Fitness Centers, our certified group instructors strive to provide individualized instruction at affordable prices.

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

Sources:

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

National Medical Library. Sweat excretion of Ni, Pb, Cu, As and Hg 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 over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and enjoys hot yoga, snowboarding, and all things wellness.