Hot yoga: what it is and how to start safely

Hot yoga is yoga in a heated room. That is the only thing every hot class has in common. The poses, pace and music depend on the studio, so two hot yoga classes in the same city can feel completely different.

How is hot yoga different from Bikram yoga?

Bikram yoga is one kind of hot yoga: a set series of 26 postures in the same order, in a room at about 40°C. Hot yoga is the wider family. It includes heated vinyasa and power flows, warm hatha classes, heated yin or slow flow in some studios, and the Bikram sequence itself, often taught under the name Hot 26. Our Bikram yoga guide explains that sequence in full.

What kinds of hot yoga classes are there?

Class names are not standard, so read each studio’s description.

How hot is a hot yoga room?

It depends on the class. Bikram-style rooms are usually set to about 40°C with added humidity. Heated flow and warm classes are often cooler. Studios usually say on their timetable or website which rooms are hot and which are warm, and front desk staff can tell you before you book. In the Philippines, the walk to class may already feel hot and humid, so give yourself time to cool down and drink water first.

Who might enjoy hot yoga?

Many people like how warm muscles feel during stretches, and the sweat makes a class feel like a full workout. People who enjoy a challenge, routine and a strong physical class often stick with it. Those who prefer a calm, cool room usually do better in a gentle or slow flow class. Our guide to the types of yoga compares the main styles.

Is hot yoga safe?

For many healthy adults it is, with sensible preparation. The heat adds strain on the heart and on your body’s cooling system, so check with a doctor first if you have heart or blood pressure problems, diabetes, a history of fainting or heat exhaustion, or take medicine that affects how you handle heat.

• Pregnancy. Most guidance advises against heated classes in pregnancy. This guide to yoga in pregnancy and after birth covers safer choices; talk to your OB or midwife.
• Drink through the day. Arrive well hydrated, eat lightly a few hours before, and bring water.
• Rest freely. Child’s Pose or lying down is always an option. Stay in the room if you can, but leave if you need cooler air.
• Watch for heat warning signs. Dizziness, nausea, a pounding headache, cramps, chills or confusion mean stop, lie down and cool off.
• Do not chase depth. Warm muscles can feel looser than they are. Stop for sharp joint pain, and see a doctor or physio if pain lasts.

How often should a beginner do hot yoga?

One or two classes a week is a sensible start. Give yourself a rest day after each one, at least at first, and see how you feel the next morning. If you wake up with a headache or feel washed out, the heat is asking for more recovery time. Many people find the room feels less overwhelming after their first few classes, as they learn to pace themselves and stop fighting the heat. There is no fixed timeline, so let how you feel guide you rather than a class count.

Is a hot room different from a hot Manila afternoon?

Yes. Outdoors in the Philippines the air is often hot and very humid, but you are usually still or walking. In a hot yoga room you are working hard in heated air, so the body has to shed far more heat while sweat struggles to evaporate. That is why living in a warm country does not mean you are already used to hot yoga. The reverse also matters: after class, the street outside will not cool you down, and going straight from the hot room into a cold, air-conditioned car or office can feel like a shock. Give yourself a few minutes in a cool lobby first.

A before-and-after checklist

Want this as a list you can tick off and print? The hot yoga prep checklist adapts it to your first class or a regular one, the class length and the time of day.

1. The day before: drink normally through the day and sleep well.
2. Three hours before: a light meal, nothing heavy or greasy.
3. One hour before: a glass of water, then pack the bag.
4. On arrival: tell the teacher you are new and mention any health conditions.
5. During class: sip water when you need it and rest in Child’s Pose freely.
6. Straight after: cool down slowly, drink, and change into dry clothes.
7. That evening: a full meal and plenty of water. Note how you feel so you can plan the next class.

What should you bring to a hot yoga class?

• A grippy mat, or the studio mat plus a yoga towel over it. Our guide to the best yoga mats in the Philippines compares how different mat materials handle sweaty hands.
• A large bottle of water and a second towel for your face.
• Light, quick-drying clothes that stay put when wet. See what to wear to yoga for hot-room outfits.
• A change of clothes for the trip home.

Where can you do hot yoga in Metro Manila?

Heated classes run across the city, from VIDA Yoga BGC to studios with infrared panels such as Jal Yoga Makati. Our page on hot yoga in Manila lists heated studios by area, with links to each studio’s own schedule and published rates.