Hot Yoga vs Regular Yoga: Key Differences Explained

Yoga is 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 has gained attention recently because it ups the intensity of your standard yoga class with a room heated to 90 degrees or more.

What are the benefits of hot yoga over 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 procedures and find out.

Hot Yoga: Warming up

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

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

Benefits of Hot Yoga

Pushing through the intense heat challenges your endurance, both mental and physical. Amid the steamy temperatures and soaked mats, you can also expect benefits such as:

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

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

Reflections on 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
• If you’re new to hot yoga, consider shorter sessions
• Talk to your instructor about any medical conditions or other concerns

Additionally, many experienced hot yogis recommend non-slip mats and a towel or three to wick away 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, focusing on gentle stretches, gentle poses, and mindful breathing.

Note a few benefits and considerations when opting for standard yoga classes:

Benefits of regular yoga

In the context of hot yoga vs. regular yoga allows the lack of heat certain advantages:

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

Regular yoga offers something for everyone, regardless of fitness level, and allows you to focus on form without the distractions that added heat can cause.

Choosing the right yoga for you

After comparing the differences between hot yoga and regular yoga, one question remains: Which is right You?

• Hot yoga – If you are looking for a new experience or want to maximize your calorie burn and flexibility, hot yoga may be for you. While experienced yogis may enjoy the challenge, it’s best for beginners to ease into it slowly, taking plenty of breaks and checking with their instructor for any health concerns.
• Regular yoga – If you prefer the flexibility of exercising anywhere and aren’t interested in sweating the mat, regular yoga may be a better option. It’s also ideal if you’re still learning proper alignment and techniques, allowing you to focus on precision and mindfulness without adding heat.

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

Hot or not, Find Your Yoga Flow with Chuze

The best How to find out which type of yoga is right for you? Try both. Listen to your body, evaluate your fitness goals, and find out which exercises resonate with you.

Whether you prefer an intense, sweat-inducing session or a moment of cool purity, regular exercise is key to supporting your health and well-being.

It’s all about balance after all.

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 are dedicated to providing tailored advice at affordable prices.

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

Resources:

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. Sweat excretion of Ni, Pb, Cu, As and Hg under two sweating conditions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998800/

Overhang. Benefits of Hot Yoga: Is It Really Worth Sweating So Much? 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. He 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 loves hot yoga, snowboarding and all things wellness.