Like most working mothers, Gillian Russell doesn’t have much time for herself. She has all kinds of excuses for not working out by 6:30 a.m. Still, she shows up early for hot yoga classes several times a week.
“I love room temperature yoga, but hot yoga makes my body feel so open and relaxed,” Russell said. “It’s hard work, like melted butter, and you have to overcome some discomfort, but the rewards are enjoyable.”
Feeling like melted butter sounds pretty awesome to me, but honestly, going through physical discomfort in a hot room doesn’t sound very appealing, so I need more information about what exactly hot yoga is before I sign up for a class.
I spoke with certified hot yoga instructors to gain a thorough understanding of how the practice works, how it can be beneficial, and what you need to know before booking a class.
Hot yoga has a dark past, but is now rooted in wellness.
Hot yoga became popular in the Western world when controversial yoga practitioner Bikram Choudhury imported a version of the practice from India in the early 1970s and stamped the name “Bikram” on it.
In short, Choudhury, who has been the target of civil lawsuits alleging sexual assault and discrimination against racial and sexual minorities, was basically just trying to build a cult and monopoly. But Bikram Yoga is still the most popular form of hot yoga in America and is no longer associated with the controversial man.
Bikram yoga is a hatha-based practice. This means it is done slowly, with a focus on balance and alignment. All classes follow the same sequence of 26 postures and 2 breathing exercises in a room heated to 105° and with about 40% humidity.
In its original incarnation, Bikram Yoga was intended to be a deeply harrowing experience, with Choudhury famously calling his heated space a “torture chamber.” They were prohibited from drinking water on demand or resting as they wished.
“This was not handled the way it was supposed to be handled,” said Kelly Isaac, certified hot yoga instructor and co-founder of ID Hot Yoga in New York City. “But in 2026, these types of hot yoga classes will be few and far between. Now the priority is health and taking care of yourself.”
The health benefits of hot yoga are not necessarily limited to the practice of yoga.
There is a growing body of research showing the health benefits of hot yoga.
A 2025 study published by Sports Medicine found that consistent hot yoga practice can improve aspects of cardiac and metabolic health along with supporting bone density, all areas that need help as women age. And a growing body of research suggests that hot yoga can play a role in promoting psychological health and reducing stress.
The only problem is that there isn’t much evidence to say that hot yoga does this. better So you can say, “Well, you don’t have to go into a hot room to get all the benefits of yoga,” and no one can tell you that you’re wrong. But they might say you’re missing the point. For people who like hot yoga, the biggest attraction of hot yoga is the heat itself.
“I tend to shiver from the cold, and just being in the heat is very cathartic,” says Laura Lusson, E-RYT 500 and RPYT certified yoga instructor and co-owner of The Space Between in Chicago. “I feel like I can move a little more freely. I have a greater range of motion, and I’m careful not to overreach. It feels good to sweat.”
Hot yoga is already intense, but some studios are making it even more intense.
These days, you can find studios and gyms offering all types of hot yoga, including vinyasa, which is more fast-paced and flow-based than hatha. In some gyms and studios, you can also find hot Pilates classes and hot HIIT classes. But aspiring yoga enthusiasts, beware. There is a valid debate about making an already tough workout more intense by adding heat.
“Vinyasa is fast and hard without heat, and when you breathe it ignites internally,” Isaac said. “So vinyasa should not be practiced in a hot room, but it is practiced in many studios around the world.”
But some hot yoga enthusiasts wouldn’t do yoga exercises any other way. Among them is Russell. Those early morning classes she never misses? It’s a hot vinyasa flow. Now that Russell loves the classes and is in great shape, there’s no reason he should quit. However, continue with more traditional hatha-based classes until you become comfortable with hot yoga.
What you need to know before booking a hot yoga class
Are you curious about trying hot yoga? The next step in your journey is obtaining medical clearance from your healthcare provider (HCP). Although it may be painful to get started, this is really the only safe way to start doing hot yoga.
Hot yoga is not considered safe for pregnant women at any stage of pregnancy, and because hot yoga (even the slow kind) increases your heart rate, your health care provider may recommend other types of exercise if you have heart disease or are prone to high blood pressure.
Dehydration is the most common risk associated with hot yoga, so take every step to prevent it.
“From my personal experience, the key is to drink plenty of fluids, but don’t overfill (which can make you sick) and hydrate afterwards,” Lusson said. “I like coconut water for electrolytes.”
Keep in mind that hot yoga should be challenging but not painful. It feels good to be deeply stretched, but not to the point of pain.
“When I teach, my motto is if something doesn’t feel right or if you feel sick, stop what you’re doing,” Lusson said. “The teacher will talk to you and help you.”
Lastly, know that hot yoga can be a great exercise for any age. Russell points out that our society has so many images of young, fit, flexible women doing advanced poses that older women may be intimidated to try hot yoga, even if they can do it perfectly.
“There are always modifications to the pose, and you don’t have to stand on your head or wrap yourself like a pretzel to reap the benefits,” Russell said.
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