Like most working mothers, Gillian Russell doesn’t have much time for herself. She has every good excuse not to show up for training until 6:30 in the morning. And yet many days a week she shows up early for a hot yoga class.
“I also love room temperature yoga, but hot yoga makes my body feel so open and relaxed,” Russell said. “Like melted butter. It’s hard work and you have to overcome some discomfort, but the reward is wonderful.”
Feeling like melted butter sounds pretty wonderful to me, but I need a lot more information about what exactly hot yoga is before I sign up for a class because, honestly, overcoming physical discomfort in a hot room doesn’t sound particularly appealing.
I spoke with certified hot yoga instructors to get a comprehensive understanding of how the practice works, what benefits it can have, and what you should know before booking a class.
Hot yoga has a dark past, but today it is based on wellness
Hot yoga became a thing in the Western world when Bikram Choudhury, a controversial yoga practitioner, imported a version of the practice from India in the early 1970s and coined the name “Bikram.”
Long story short: Choudhury, who has faced civil lawsuits alleging sexual assault and discrimination against racial and sexual minorities, was essentially just trying to build a cult and a monopoly – but Bikram Yoga is still the most popular form of hot yoga in the US and is no longer associated with the controversial man.
Bikram yoga is a hatha practice, meaning it is done slowly with an emphasis on balance and alignment. Each class follows the same sequence of 26 postures and two breathing exercises in a room heated to 105°C with approximately 40% humidity.
In its original form, Bikram Yoga was intended to be a fairly miserable experience, with Choudhury famously calling its heated rooms “torture chambers.” It was forbidden to drink water as needed or take a break at your own discretion.
“It wasn’t handled the way it should have been,” said Kelly Isaac, certified hot yoga instructor and co-founder of ID Hot Yoga, New York City. “But in 2026 there are few hot yoga classes of this type left. The priority now is well-being and self-care.”
The health benefits of hot yoga are there – but not necessarily limited to just the practice
There is a growing body of research indicating that hot yoga has a number of health benefits.
A study published by Sports Medicine in 2025 found that consistent practice of hot yoga can improve aspects of cardiac and metabolic health and support bone density – all areas where women need as much help as possible as they age. Then there is a growing body of research looking at the role hot yoga can play in promoting mental well-being and reducing stress.
The only problem is that there isn’t much evidence that hot yoga does any of this better than non-heated yoga. So you might say, “Well, I don’t have to worry about a hot room to get the full benefits of yoga,” and no one could rightly say you’re wrong. But they might say you don’t see the point. The great appeal of hot yoga for those who love it is the heat itself.
“I tend to feel cold, and there’s something very cathartic about just being in the heat,” said Laura Lusson, an E-RYT 500 and RPYT certified yoga instructor and co-owner of The Space Between in Chicago. “I feel like I can move more freely. My range of motion is greater and I stay alert to avoid overexertion. Sweating feels good.”
Hot yoga is already intense, but some studios make it even more intense
Today, there are studios and gyms offering all types of hot yoga, including Vinyasa, which is faster and more flow-based than Hatha. Some gyms and studios even offer trendy Pilates and HIIT classes. But aspiring hot yogis take note: There is legitimate controversy about adding heat to an already demanding workout.
“Vinyasa is fast and hard without heat, and the breath you use creates an internal fire,” Isaac said. “So Vinyasa should not be done in a hot room, but is common in many studios around the world.”
But some hot yogi devotees wouldn’t do their yoga workout any other way. Russell is one of them. The early morning class she never misses? It is a hot vinyasa flow. Since Russell is enjoying the class and is in great physical shape, there is no reason why she should stop, but until you get used to hot yoga, stick with a more traditional hatha class.
What you should know before booking a hot yoga class
Curious to try hot yoga? The next step in your journey is getting medical clearance from your healthcare provider (HCP). It may be tedious to get started, but this is really the only safe way to start hot yoga.
Note that hot yoga is not considered safe for pregnant women at any point in their pregnancy, and your doctor may recommend a different type of exercise if you have heart disease or are prone to high blood pressure, as hot yoga (even the slow kind) increases your heart rate.
Dehydration is the most common risk associated with hot yoga. Therefore, take all measures to prevent this from happening.
“In my personal experience, the key is to stay hydrated, but not drink too much water (which can cause nausea) and follow up with fluids,” Lusson said. “I like coconut water for electrolytes.”
Remember that hot yoga is meant to be challenging, not torturous. It’s good to feel the stretch deeply, but not to the point of pain.
“My motto when teaching: If something doesn’t feel right or you feel sick, stop what you’re doing,” Lusson said. “The teacher will talk to you and help you.”
Finally, know that hot yoga can be a great workout at any age. Russell noted that there are so many images in our society of young, toned and ultra-flexible women doing challenging poses that older women may be intimidated to try hot yoga, even if they are perfectly capable.
“There are always changes to the poses and you don’t have to be upside down or wrapped up like a pretzel to get the benefits,” Russell said.
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