Guides
Hot yoga: what it is and how to start safely
Hot yoga is any yoga class held in a heated room. The style inside the room varies: it may be a fast vinyasa flow, a slower hatha class, or the fixed 26-posture Bikram sequence. Rooms range from warm to very hot, so ask the studio about the temperature before your first class.
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 | What it usually involves |
|---|---|
| Hot vinyasa or hot flow | Flowing sequences linked to the breath, often with music, in a hot room |
| Hot power | A stronger, faster flow with more strength work |
| Hot 26 or Hot 90 | The fixed Bikram-style sequence, usually 60 or 90 minutes |
| Warm hatha | Slower held poses in a room that is warm rather than very hot |
| Infrared heat | Any style, warmed by infrared panels instead of heated air |
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.
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.
Questions
Is hot yoga the same in every studio?
No. Each studio sets its own temperature, humidity and class style. One heated class may be a gentle hatha session in a warm room, while another is a fast power flow in strong heat. Read the class description and ask the front desk before you book.
What is infrared hot yoga?
Some studios warm the room with infrared heat panels on the ceiling or walls rather than heating all the air. Many people find it feels drier and gentler than a humid hot room, though it still makes you sweat. Classes inside can be any style.
Is hot yoga good for beginners?
It can be, if you start with a warm or beginner-level heated class, rest often and drink well beforehand. If you are new to both yoga and exercise in the heat, a few classes at room temperature first will help you learn the poses before adding heat.
Do you need a special mat for hot yoga?
A mat with good grip when wet helps, because hands and feet slip as you sweat. Many people lay a microfibre yoga towel over the mat. Sellers often point to natural rubber and polyurethane-topped mats for grip when damp.