Hot Yoga Guide: 3 Types of Hot Yoga

Hot yoga is a wellness practice that consists of performing a series of yoga postures within a heated room. The heat and humidity perpetuate heavy sweating, which can intensify an already rigorous workout. The room is heated anywhere from 80 to 100 degrees Fahrenheit with any humidity level, which helps warm up the muscles, allowing yogis to stretch further and increase their flexibility. Not all hot yoga classes are the same. There a couple of different forms of hot yoga, such as: 1. __Bikram yoga__: Devised by Bikram Choudhury in the 1970s, this hot yoga practice involves a 26-pose sequence—24 *asanas* (postures), one [pranayama](https://www.masterclass.com/articles/pranayama-breathing-explained) (breathing exercise), and one *shatkarma* (a purification process to prepare for the yoga session). Bikram yoga takes place in a room heated to at least 105 degrees Fahrenheit, and classes usually last around 90 minutes. 2. __Heated *Vinyasa* yoga__: *Vinyasa* yoga involves a series of poses that flow from one posture into another style. Many choose to perform this yoga style in a hot yoga studio where temperatures can range anywhere from 75 to 95 degrees Fahrenheit. 3. __Hot Power yoga__: Hot power yoga is a more intense version of hot yoga, blending the athletic elements of *Ashtanga* yoga with an 85 to 100 degree Fahrenheit room. Hot power yoga takes a moderate amount of fitness and can be especially challenging for beginners because of the vigorous nature of the practice coupled with the heat. Since hot yoga takes place in a heated room, every yogi should be aware of potential health and safety issues involved with the practice, including dehydration, heat exhaustion, and overstretching. Here are a few tips to help you stay safe while practicing hot yoga: 1. __Hydrate__. Excess sweating in a hot room can lead to dehydration much quicker than standard yoga practices, so hydration is critical. Drink plenty of water and electrolytes to keep yourself hydrated. Take breaks if you need to, especially if you feel dizzy or nauseous. 2. __Ease into stretches__. Working out in a hot room can increase your blood flow, making it easier to warm up your muscles. However, this increased blood flow can be physically misleading for yogis (especially beginners), making them feel more flexible than they are. Hot yoga can lead to overstretching or ligament tears, causing joint instability. To prevent injury or strain, ease into your yoga movements at the beginning of the class, rather than jumping in because you’ve started to sweat and think you’re ready to go. 3. __Check in with your body__. It’s important to check in with your body throughout your yoga practice and take breaks as necessary. Performing exercise in a hot room can lead to heat exhaustion, or in worse cases, heatstroke. Become familiar with the signs of heat exhaustion, like dizziness, nausea, confusion, weakness, or an elevated pulse that won’t go down. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. Yoga is a physical, mental, and spiritual practice that originated in Northern India over 5,000 years ago. There are many variations of yoga available for all experience levels.