What Is Hot Yoga — and Is It Right for You?

Hot yoga has a dark past, but is now grounded in wellness

Hot yoga came to be a thing in the western world when Bikram Choudhury, a controversial yoga practitioner, imported a version of the practice from India and stamped the name “Bikram” on it in the early 1970s.

Long story short: Choudhury, who has been the subject of civil suits alleging sexual assault and discrimination against racial and sexual minorities, was basically just trying to build a cult and a monopoly – but Bikram Yoga is still the most popular form of hot yoga in the U.S., and it’s no longer associated with the controversial man.

Bikram Yoga is a hatha-based practice, meaning it’s done slowly, with a focus on balance and alignment. Every class follows the same sequence of 26 postures and two breathing exercises in a room heated to 105° with around 40% humidity.

In its original incarnation, Bikram Yoga was intended to be a pretty miserable experience, with Choudhury famously calling his heated spaces “torture chambers.” Drinking water as needed or taking a break on your terms was forbidden.

“It was not handled as it should have been,” said Kelly Isaac, certified hot yoga instructor and co-founder of ID Hot Yoga, New York City. “But in 2026 these types of hot yoga classes are few and far between. The priority is now on wellness and on taking care of yourself.”

The health benefits of hot yoga are there — but not necessarily unique to the practice

There’s growing research suggesting that hot yoga has a number of health benefits.

One study published by Sports Medicine in 2025 found that consistent hot yoga practice may improve aspects of heart and metabolic health, along with supporting bone density — all areas where women need as much help as they can get as they age. Then there’s the mounting research that speaks to the role hot yoga can play in fostering psychological wellness and stress reduction.

The only issue is that there’s not much evidence to say that hot yoga does any of this better than non-heated yoga. So you could say, “Well I don’t need to bother with a hot room to get the full benefits of yoga” and nobody could rightly say you’re wrong. But they may say you’re missing the point. A big draw of hot yoga for the people who love it is the heat itself.

“I tend to run 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 I can move more freely. My range of motion is greater, and I stay aware to avoid overreaching. Sweating feels good.”

Hot yoga is already intense, but some studios are making it even more so

Nowadays you’ll find studios and gyms offering all types of hot yoga, including vinyasa, which is more fast-paced and flow-based than hatha. You’ll even see hot pilates classes and hot HIIT classes at some gyms and studios. But aspiring hot yogi beware: There’s valid controversy around making an already challenging workout more intense with added heat.

“Vinyasa is fast and hard without the heat, and the breath you use builds an internal fire,” Isaac said. “So vinyasa should not be carried out in a hot room, but it is in many studios across the world.”

But some hot yogi devotees wouldn’t have their yoga workouts any other way. Russell is among them. That early morning class she never misses? It’s a hot vinyasa flow. Now, since Russell enjoys the class and is in great physical shape, there’s no reason she should quit, but until you’re acclimated to hot yoga, stick with a more traditional hatha-based class.

What to know before booking a hot yoga class

Curious about trying hot yoga? The next step on your journey is getting medical clearance from your healthcare provider (HCP). It may be a pain to get, but this is really the only safe way to get started with hot yoga.

Note that hot yoga is not considered safe for pregnant women at any stage in their pregnancy, and your HCP may recommend a different type of exercise if you have a heart condition or are prone to high blood pressure, because hot yoga (even the slow kind) increases your heart rate.

Dehydration is the most common risk associated with hot yoga, so take all measures to prevent it.

“Based on my personal experience, the key is to go in hydrated but not overly full of water (which can make you feel sick) and to hydrate afterward,” Lusson said. “I like coconut water for electrolytes.”

Bear in mind that hot yoga is supposed to be challenging, but not agonizing. It’s good to feel a stretch deeply but not to the point of being in pain.

“My motto in teaching: If something doesn't feel good, or if you feel ill, stop what you're doing,” Lusson said. “The teacher will talk with you and will help.”

Finally, know that hot yoga can be an awesome workout at any age. Russell noted that there’s so much imagery in our society of young, toned and ultra-flexible women doing advanced poses that older women may feel intimidated to try hot yoga, even if they’re perfectly able.

“There are always modifications to poses and you don’t need to stand on your head or wrap yourself up like a pretzel to get the benefits,” Russell said.