Fitness
Is hot yoga good for you? What to know about the benefits, potential risks and more
Yoga can be challenging to begin with, but doing it in a heated room can feel next-level intimidating.
Like most forms of exercise, hot yoga comes with benefits as well as risks to know about prior to your first class. The heated mind-body practice is beloved by some, while it’s a hard skip for others. But is it for you?
Read on to learn more about what is involved in hot yoga, any benefits and risks associated with the practice and a glimpse at what you could see in class.
What is hot yoga?
Hot yoga is just what it sounds like — yoga done in a heated room.
The practice was popularized by Bikram yoga, a hatha-style class done in a 105-degree room with 40% humidity, consisting of 26 postures and two breathwork sequences. Bikram, named after its controversial founder who was the subject of the 2019 Netflix documentary, began in the 1970s, and many other practices of hot yoga have since emerged.
The length, temperature and yoga style that make up a hot yoga class is largely dictated by the studio you’re practicing at.
At Modo Yoga LA, for example, the temperature is kept at 99-100 degrees and 40-60% humidity, a formula that its co-founder Alice Toyonaga describes to TODAY.com as accessible, sustainable and follows one of their pillars, “be healthy.”
Toyonaga says their studios offer hot yoga classes in traditional yoga styles, such as hatha, vinyasa and yin, but also hybrid series that incorporate other workouts, such as HIIT or Pilates, in a heated room.
“Just like with everything else, not all hot yoga is created equal,” Toyonaga explains. “And so, quite often, we’ll have people who’ve been like, ‘Oh, I tried this, and that wasn’t for me.’ And that’s absolutely fair, and it doesn’t mean that one type is right or wrong.”
Hot yoga temperature
In Bikram hot yoga, poses are performed in a 105-degree room with 40% humidity. For other hot yoga classes, the studios determine the temperature. While Cleveland Clinic reports that the room for hot yoga is typically heated between 90 and 105 degrees, the temperature can go lower or higher than that range.
Is hot yoga good for you?
The physical and mental benefits of doing yoga apply to its heated version. Common pros to the practice include building muscle, toning, increasing flexibility, dealing with the stresses of daily life and practicing mindfulness. But some of those benefits are amplified in elevated heat.
Improved flexibility
When exposed to higher temperatures, Toyonaga says muscles become more flexible and joints increase their range of motion.
“While there are definitely demographics of people who do yoga who are already quite flexible, what they need to work on is, let’s say, strength over mobility,” she continues. “We are working on a computer. We’re hunched over. We are behind the wheel of a car here in LA. So there’s just a lot. We’re just a static culture, so to speak.”
“And so, we do need any little assist to our range of motion to get a deeper stretch within poses,” she continues. “The heat is definitely something that helps to do that.”
Improved heart health
Another plus to doing hot yoga is that it’s more physically demanding and therefore makes the heart pump faster, which can improve cardiovascular health, as long as there are no preexisting conditions.
Reduced stress
Beyond the physical benefits, hot yoga can also help one’s mental state through the adversity faced inside of a heated room and the de-stressing that comes with it.
“It does play a big psychological role in that you are overcoming this challenge and adversity with your breath, and you’re doing that on your mat,” Toyonaga says. “It’s a controlled environment, but what an awesome lesson that we can take with us in line at Trader Joe’s.”
She added: “I feel like a lot of the times, with the heat and we’re trying to get through this class, we are in a way becoming more present than when we’re off of our mats because we are focused on this next breath, this next pose, this next sequence, and being that embodied and that present really helps us get out of our own way and (is) a really nice way to destress.”
Are there any risks or dangers to hot yoga?
When thinking about doing a hot yoga class for an extended period, you might be wondering if the heated practice comes with any health risks.
First, and most importantly, if you have any specific concerns or underlying preexisting conditions, always check with your doctor before taking a hot yoga class.
A common risk when it comes to practicing hot yoga is dehydration, due to the loss of water weight from sweating in high temperatures and humidity. This can lead to feeling faint or ill during class.
Toyonaga stresses the importance of having an ample amount of water before and after class, because if you start to feel unwell during the practice, you might already be dehydrated and “drinking during that yoga class is not going to make much of a difference.”
While heat helps muscle flexibility and loosens joints, Dr. Jordan D. Metzl, a sports medicine physician at Hospital for Special Surgery, says it’s important to avoid exaggerating your stretches at the risk of injury.
“The risk is you can overstretch a hamstring or a quad or a hip, and sometimes put yourself in a position where you’re getting a little more stretch out of that muscle than it’s used to being,” he tells TODAY.com.
“You can sometimes make an injury a little more pronounced than it would normally be because you get the position a little more exaggerated than you normally would be because you don’t feel it as much when you’re in that really hot environment,” he continues.
Metzl gives simple advice to prevent yourself from going too deep into stretches: Listen to your body.
“You just have to be smart about not looking at the person next to you and trying to emulate them,” he continues. “Just listen to your body … to make sure you’re not overdoing it, and just being mindful that you’re not feeling really faint or it’s too much for you, especially at the beginning.”
Natalia Perez-Segnini, a yoga teacher, functional and therapeutic breathwork coach, Tone House coach and mindset guide, encourages taking a rest or stepping outside the studio, if you start to feel unwell.
“Stop, lay down, get in child’s pose, Savasana, a restful position for you and find your breath again,” she tells TODAY.com. “And when you’re able to feel that steady flow within your inhales and your exhales, then ask yourself if you want to try it again.”
What should beginners know before going to class?
In addition to staying hydrated before and after class, and understanding the potential risks of the practice, people who are new to hot yoga should generally take their first few classes slow and focus on adjusting to the temperature.
“The first three to five classes, you’re getting used to the heat. That’s what you’re doing,” Toyonaga says. “You need to rest as much as you need to rest in that room, so that we’re getting used to the heat. So if you lie there for the whole hour, just pretend you’re on the beach in Mexico. You’re still doing it.’”
Perez-Segnini emphasizes that for all yogis, but especially beginners, it’s important to pay attention to how they feel throughout the course of the practice.
“This practice, hot yoga, regular yoga in general, is less about the shapes that you’re making with your body, and more about what you feel in your body,” she explains.
Perez-Segnini says that when she first started taking up hot yoga, she wishes someone told her that you don’t have to stick to just one intention, but rather figure it out as you go.
“In class, in the middle of a posture, halfway through, after, you’re allowed to change your mind about the why,” she says. “You’re allowed to change your mind about what you’re doing, and if that means coming out of a pose because you don’t feel great, or realizing that you’re taking it too far … there’s always time to change our minds, no matter where we’re at in life, no matter where in class we are.”
What to wear to hot yoga
What do you wear while exercising in an over-90-degree room for an extended period of time? When in doubt, go with something that you feel comfortable in — and avoid cotton.
“What we will see in the hot room will be more technical fabrics, like things that you would wear to the gym, as opposed to cotton,” Toyonaga says. “A lot of our favorite brands have sweat-wicking clothing, whether it’s tights or shorts, sports bra, a tank top, T-shirt, whatever it is.”
Perez-Segnini says that while it may seem “counterintuitive,” she wears a sports bra paired with pants, which absorb her sweat and gives her more traction.
“If there are any arm balances in class, (there’s) no shot I’m able to pop up into crow with shorts on because I’m sweating so hard, and then that’s dangerous, because you’re slipping off of your own skin,” she explains. “There’s more traction, you have more grip available, depending on the posture that you’re in, when you have skin to fabric contact.”
However, Perez-Segnini says that everyone has different preferences, and that finding what works best for you clothing-wise is part of the process.
Poses in hot yoga classes
Just like in any yoga class, the postures you’re asked to do will vary by location and instructor, and there aren’t any poses specific to hot yoga itself. However, here are some common postures to get you in the right mindset for what’s to come.
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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