Hot Yoga FAQ’s


What is hot yoga?

Hot yoga is a sequence of yoga postures performed in a heated environment. The increased temperature in the hot yoga room allows an increase in stretching and flexibility and helps to prevent injury caused by stiff muscles. The hot yoga temperature combined with the hot yoga poses means that you will sweat a lot and burn calories during class. Your body will experience a huge detoxification as well. Drinking plenty of fluid before, during and after each hot yoga class is necessary. Checkout Yoga-Age for more on the practice of yoga.

“Yoga is the integration of mindful breathing with movement that cultivates strength, flexibility, stamina, balance and nurtures not only our physical but also psychological well-being. There are many different styles of yoga practiced in the West. One of these styles, “hot yoga”, is strongly influenced by a philosophy that suggests practicing yoga in an artificially heated environment will more quickly and effectively generate the benefits associated with a yoga practice.” -

What are the benefits of hot yoga?

In addition to providing a phenomenal workout, hot yoga heals the body holistically. Science has proven hot yoga’s positive impact on all body systems, and it has the added benefit of integrating increased mental aptitude into your practice. Students are often pleasantly surprised by things like their heightened ability to focus, reduced stress, and improved sleep patterns after consistently practicing hot yoga. Describing all of the benefits of hot yoga is not easily done in a short paragraph. If you are interested in the multitude of recent scientific findings touting the benefits hot yoga offers, visit our Goodreads page for our favourite books on the hot yoga.

Hot yoga can help to improve flexibility, suppleness and strength. Hot yoga can also help with the ability to deal with stress and to increase relaxation. Hot yoga can be a very effective way of losing weight and toning up. The body can experience complete energy alignment (Chakra balancing) when performed on regular basis and with proper posture (asana) alignment.

“Each style requires varying degrees of physical ability. Some forms emphasize the spiritual, others place their emphasis on breathing exercises and yet others emphasize the yoga poses themselves. And yes, there are those that utilize some combination of the three. Hot yoga adds a new element to this. Practicing yoga in a room that is heated up to above your body temperature does not only make you sweat. It gives you an entirely new experience and shows you how your muscles and circulation react to an environment that you would normally not choose for working out. Sounds weird? Be warned Hot yoga can be addicting, and that is not only due to its many benefits.” -

How many calories does Hot Yoga burn?

A typical 90 minute hot yoga session at SWEAT Yoga Studio will burn about 500 to 1000 calories, depending on a variety of factors, such as your weight, sex, and how consistently you practice hot yoga.

“Calculate how many calories you burn while performing Bikram yoga using your current weight and time spent per yoga session. Traditional Bikram sessions are 90 minutes in length. A 150-pound person who performs 90 minutes of Bikram yoga burns 716 calories, according to A 185-pound person burns 882 calories, while a 135-pound person burns 644. To lose 1 pound, you must post a 3,500-calorie deficit, which you can do by burning calories through exercise and adjusting your diet.” -

What is the difference between Vinyasa and Hot Yoga?

Hot Yoga offers more postures to prepare your body, mind, and soul for mindfulness and meditation, whereas Vinyasa is a flow (continuous movement) of Hot Yoga.

The Vinyasa series incorporates many hot yoga postures but is mixed in with fluid movement synced to music.

“Bikram yoga and Vinyasa yoga are very different styles of yoga. Bikram yoga is derived from Hatha yoga, which consists of 26 postures. Vinyasa yoga is derived from Ashtanga yoga, and can consist of a number of different postures depending on the instructor.” -

What should I wear?  

Wear light, stretchy clothes that still cover the necessities. While covering as little skin as you feel comfortable with is beneficial for learning about and understanding your body, keep in mind that you will be moving and twisting in many different directions, so your clothes need to stay put during the hot yoga class.

How should I prepare for class?  

In order to prepare for a hot yoga class, drink as much water as you can before coming to the hot yoga class. Also, avoid large meals at least three hours before the hot yoga class. If you are new, make sure you arrive to the hot yoga studio at least 15 minutes before the hot yoga class begins, and set up your hot yoga mat towards the back of the room so you can observe the experienced students. Listen to the hot yoga instructors who will give verbal cues on how to approach the postures. Don’t worry if you get tired or overwhelmed by the environment. Just sit out for a few postures and know that it will get easier over time.

Should I be aware of any studio policies? 

The instructor locks the front door promptly at the hot yoga class start time. This ensures that students’ belongings are safe while they are participating in hot yoga class. If you are running late and the front door is locked, you will need to return for another class later in the day. If you see someone in the lobby and the door is locked, please don’t solicit them to let you in. This puts them in a tough position.

Our hot yoga instructors are well-versed in offering useful and safe physical adjustments during hot yoga classes. If you are uncomfortable with being touched, please pick up a red chip from the front desk to place near your yoga mat as a signal to your teacher that you do not want to be physically adjusted. If you do not bring a chip to class, your instructor will still ask permission to adjust you, so you will not be caught off guard or you can pass up an adjustment in a specific posture if you desire.

Can I practice hot yoga with a previous injury? 

Absolutely! Hot yoga has an amazing ability to help heal injuries of all types. However, make sure you discuss a prior injury with your instructor before attending a hot yoga class. Once made aware, he or she can help you get the most out of your hot yoga practice while remaining attentive to your limitations. If you are just starting your hot yoga practice and you have a chronic injury, consider attending an Intro hot yoga class first. This is a great forum for learning the best ways to tailor your hot yoga practice for healing.

Is hot yoga a good workout? 

Yes! Hot yoga is unique in that it is a well-rounded workout that is healing to the body. In just a 60 or 90 minute hot yoga class, students will receive a cardiovascular experience that also increases both strength and flexibility. The owners of SWEAT believe wholeheartedly that hot yoga can be a student’s only physical activity while still achieving optimal health. However, students need not abandon their favorite athletic endeavors to become a yogi. Hot yoga is also a great complement to every sport. Come talk to us about our experiences with high school, collegiate, and professional athletes who have adopted a hot yoga practice and increased their performance level.

Will I lose weight with hot yoga? 

All of our hot yoga classes offer an excellent cardiovascular workout and will burn fat. If you incorporate a minimum of three hot yoga classes per week along with healthy food choices, you will soon notice weight stabilization. Hot yoga also works to help your digestive, endocrine, lymphatic, and respiratory systems work at an optimal level, and brings heightened body awareness. Taken together, these benefits help you crave better food choices and portions.

Why use heat and humidity?

The elevated hot yoga temperature and humidity protects muscles by allowing for deeper range of motion, intensifies the cardiovascular workout, and detoxifies the body through sweating. As is true when adjusting to any new setting, the environment can be a formidable challenge for the new practitioner, but students adjust much more quickly than they expect. As an added benefit, the combination of heat & humidity experienced at our hot yoga studio, on a consistent basis, will help outdoor athletes better acclimate to summer conditions, without the harmful side effects of sun exposure, and therefore increase performance.

What should I bring to hot yoga class?  

At a minimum, bring plenty of water and a change of clothes for after a hot yoga class. We provide complementary hot yoga mats and towels for use during class, as well as shower towels and amenities in our locker rooms. Though we take sanitation and hygiene very seriously at SWEAT Yoga Studio (learn more about our facility here), if the idea of sharing mats and towels makes your head explode, you can most definitely bring your own.

What is basic hot yoga class etiquette?  

Be on time and only leave early if you must. It’s advised to inform your teacher ahead of time if you’re not planning to stay for the whole hot yoga class. Set up near the door and leave when it is least disruptive.

  • Bring only the essentials into the hot yoga room. There are great places to keep your things in the locker rooms or outside the yoga room door. Please don’t bring your keys, shoes, bags, or cell phones into any hot yoga class.

  • The hot yoga room is a meditative space. Please enter and exit quietly. We love that you want to talk with your fellow yogis, and that’s why we have a large, comfy lobby space. Please take your conversations outside of the hot yoga room, and observe silence during your practice.

  • Tailor your practice by skipping a pose or modifying its depth, but do not digress too much from the teacher’s instruction. Doing so has a noticeable impact on the energy of the class.

  • Be mindful of your neighbors’ space when setting up your mat.

  • Avoid strong smelling lotions, oils, or perfumes for the respect of others around you in a seemingly vulnerable environment.

What should I expect the next day after hot yoga?  

After your first hot yoga class, or after an extended break from hot yoga, you may feel a little sore the next day and may have a headache. The headache is a sign of your body detoxing and maybe some dehydration. Make sure you drink a lot of water before and after a hot yoga class, and if you sweat a lot, consider using electrolytes, too. Try coming back to class to help your body become accustomed to practicing, and you may find it relieves your soreness.

What if I’m not flexible enough for hot yoga?

Contrary to popular belief, hot yoga is not all about bending yourself into a pretzel. Saying you don’t do yoga because you’re not flexible, is like saying you don’t eat because you’re hungry. Increased range of motion is one of the many benefits of hot yoga, but it is certainly not a prerequisite.

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