Like most working moms, Jillian Russell doesn’t have much time for herself. He has every good excuse not to show up until a 6:30 a.m. practice. And yet several days a week she shows up early to a hot yoga class.
“I 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 go through some discomfort, but the reward is delicious.”
Feeling like melted butter sounds pretty great to me, but I’m going to need a lot more information on exactly what hot yoga is before I sign up for a class because frankly, pushing through physical discomfort in a hot room doesn’t sound terribly appealing.
I spoke with certified hot yoga instructors to fully understand 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 now it’s 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 and stamped the name “Bikram” in the early 1970s.
Summary: Choudhury, who has faced civil lawsuits for sexual assault and discrimination against racial and sexual minorities, was basically just trying to create 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-based 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° with about 40% humidity.
In its original incarnation, Bikram Yoga was intended to be a fairly miserable experience, with Choudhury famously calling its heated spaces “torture chambers.” It was forbidden to drink water as needed or take a break on your terms.
“It wasn’t handled the way it should have been,” said Kelly Isaac, a certified hot yoga instructor and co-founder ID Hot Yoga, New York. “But in 2026 these types of hot yoga classes are few and far between. The priority is now on wellness and taking care of yourself.”
The health benefits of hot yoga do exist — but they’re not necessarily unique to the practice
There is growing research suggesting 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 heart health and metabolism, along with supporting bone density—all areas where women need as much help as they can get as they age. Then there’s the growing body of research that talks about the role hot yoga can play in enhancing psychological well-being and reducing stress.
The only issue is that there isn’t much evidence that hot yoga does any of these things better from unheated yoga. So you could say, “Well, I don’t need to bother with a hot room to reap the full benefits of yoga,” and no one could rightfully say you’re wrong. But they might say you’re missing the point. A big offering of hot yoga for people who love it is the heat itself.
“I tend to get cold and there’s something very cathartic about 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 aware of not overdoing it. Sweating feels good.”
Hot yoga is already intense, but some studios are making it even more so
Today you’ll find studios and gyms offering all types of hot yoga, including vinyasa, which is faster and more flow-based than hatha. You’ll even see hot pilates classes and hot HIIT classes at some gyms and studios. But would-be hot yogis beware: There’s a valid argument to be made about making an already tough workout more intense with added heat.
“Vinyasa is fast and hard without the heat, and the breath you use creates an internal fire,” Isaac said. “So vinyasa should not take place in a hot room, but in many studios around the world.”
But some dedicated yoga devotees wouldn’t have their yoga workouts any other way. Russell is among them. That morning class he never misses? It is a warm vinyasa flow. Now that Russell enjoys the class and is in great shape, there’s no reason to give up, but until you get used to hot yoga, stick with a more traditional hatha-based class.
What you need to know before booking a hot yoga class
Want to try hot yoga? The next step in your journey is to get medical clearance from your healthcare provider (HCP). It can be a pain to do, but this is really the only safe way to get started with hot yoga.
Keep in mind that hot yoga is not considered safe for pregnant women at any stage of 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 slow yoga) increases your heart rate.
Dehydration is the most common risk associated with hot yoga, so take every precaution to prevent it.
“In my personal experience, the key is to come in hydrated but not over-hydrated (which can make you feel sick) and to hydrate afterwards,” Lusson said. “I like coconut water for electrolytes.”
Keep in mind that hot yoga is supposed to be challenging, but not strenuous. It is good to feel a stretch deeply but not to the point of pain.
“My teaching motto: If something doesn’t feel right or if you feel sick, stop what you’re doing,” Luzon said. “The teacher will talk to you and help.”
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 super-flexible women doing advanced poses that older women may be afraid to try hot yoga, even if they’re perfectly capable.
“There are always modifications to the poses, and you don’t have to do a headstand or wrap yourself up like a pretzel to reap the benefits,” Russell said.
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