The Difference Between Heated and Regular Yoga

You love the feel of a sweaty hot yoga session. It’s almost like going for a run! So, it must be better for weight loss, right? What are the benefits of hot yoga versus unheated yoga when it comes to health and fitness?

Hot yoga typically takes place in a heated room, often with extra humidity. Most other types of yoga classes take place in a warm, but not hot room. There are several variations of hot yoga, including Bikram and hot vinyasa-style yoga.

Because the room temperature can be almost sauna-like in hot yoga, you sweat a lot more than you would in a more moderately heated yoga class. By the end of a typical 60- or 90-minute session, participants are sweat-drenched and rosy-cheeked, and may feel almost like they have gone for a hard run. Does this mean it burns as many calories as a run? Probably not, but let’s take a closer look.

The Benefits of Hot Yoga

First of all, there are a plethora of benefits that come with any type of regular yoga practice. Some of the key benefits include increased strength and flexibility, improved energy, and lowered stress.

Devotees of hot yoga keep coming back for the main reason that it makes them feel great. Some may also feel that it helps with fitness. But what does the research say?

Research has shown that hot yoga does burn more calories than classic yoga. However, not as much as participants may think. One study of Bikram practitioners found that men burned about 460 calories and women about 330 calories per 90-minute session—about as much as they would by going for a 90-minute walk. (Not as much as a 90-minute run!) While the researchers pointed out that this is still 50% more than in a non-heated yoga class, it’s important to note that some non-heated classes may be more vigorous and therefore burn more calories. For example, a heart-pumping vinyasa or power class will burn many more calories than a slower-paced yoga class–regardless of room temperature.

In addition to burning some extra calories, practicing yoga in a heated room can help your muscles and ligaments warm-up, thereby improving your overall stretch and over time increasing flexibility.

Research has also shown that body fat was reduced more among Bikram participants who practiced at a high temperature versus those who practiced at a more moderate temperature. However, this same study showed that both heated and non-heated yoga produced similar benefits for reducing the risk of heart disease.

Are There Risks of Practicing Hot Yoga?

As with almost any exercise program, yes, there are some risks of practicing yoga.

First, while the heat of the room may help deepen your stretches by warming your muscles, it could also make it easier to be too aggressive or push yourself beyond your limits and accidentally strain a muscle. While this may be more likely to occur in a vigorous class, it should be noted that it could occur with any type of yoga. However, the slower the pace, the more time there is for proper alignment and the lower your risk of injury.

Some people also report that they get light-headed, dizzy, or nauseous when they practice hot yoga. One possible reason for this is dehydration. It’s important to drink plenty of water during and before a heated class.

To avoid these adverse effects it’s important to always listen to your body over your instructor. If you are new to hot yoga, take frequent breaks and ease into it. Over time your body may adjust or you may find that a non-heated practice suits you better.

Finally, people with pre-existing health conditions should talk to their doctor before starting hot yoga or any new exercise program. Pregnant women should consult their health care practitioner as well because the rise in internal temperature during hot yoga may be dangerous for the developing baby.

The Bottom Line

While hot yoga may have a few benefits when it comes to weight loss over classic yoga, both are beneficial! In fact, other types of yoga bring additional benefits that may not be seen with hot yoga. Your best bet? Find a yoga class that makes you feel good. There are so many wonderful benefits to come with any type of yoga, but the key is having a regular practice, which is more likely to occur if it’s something you enjoy.

Editorial Sources and Fact-Checking

• The Benefits of Yoga. American Osteopathic Association.
• Fritz, ML, et al. Acute Metabolic, Cardiovascular, and Thermal Responses to a Single Session of Bikram Yoga. Medicine & Science in Sports & Exercise. May 28, 2014.