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.

If you’re a person with a period and a penchant for exercise, odds are you’ve wondered: Are there any risks to working out with a tampon?

The short answer is that it is safe to exercise with a tampon in, and it shouldn’t fall out—as long as you insert the tampon correctly and switch it out often enough, that is. Otherwise, there are rare instances when the menstrual product could shoot out of your coochie faster than soda out of a Coca-Cola bottle during a baking soda experiment.

We spoke to a team of obstetrics-gynecology and pelvic floor specialists to answer your questions about wearing a tampon while you exercise. Ahead, what every person with a monthly gym membership and menstrual cycle needs to know.

First up: Is it safe to wear a tampon while you exercise?

This past summer, fear-mongering headlines about “toxins” in tampons were as rampant as lime green manicures (case and point), leading many people with periods to wonder if their go-to menstrual product is safe to wear in or out of the gym. Despite clickbait to the contrary, “tampons are safe,” says double board-certified obstetrics-gynecologist and urogynecologist Aldene Zeno MD, FACOG, owner of and surgeon at Essence Health and Urogynecology in Los Angeles.

An August 2024 study¹ published in Environment International reported trace amounts of arsenic, lead, mercury, nickel, copper, and iron in tampons. However, “concerns about the amount of toxins found were exaggerated by the media,” says licensed psychologist and AASECT-certified sex therapist Shannon Chavez, PsyD, CST.

The levels of these metals measured in the 24 tested tampons were minuscule. “The amount of trace metals found in the tampons is a fraction of what is permitted by the Environmental Protection Agency,” says Dr. Zeno. Not to mention, the levels aren’t higher than the trace amounts of metals found in our tap water, bottled water, green and black tea, most food, and even our air, she says.

“This study also didn’t test for the ability of these metals to leach into the body’s circulation, and according to the study authors, no studies have assessed risk of vaginal exposure to metals,” says Dr. Zeno. Meaning, there’s no proof that the chemicals actually make their way into your system through your vagina.

All that said, “yes, it is safe to exercise while wearing a tampon,” says Dr. Chavez. To date, there’s no scientific evidence suggesting any risk from wearing one during exercise, she says. Beyond just being safe, when worn correctly, tampons can help an individual feel secure, low-stress, and supported while exercising, says Dr. Chavez. This is important because “the benefits of exercise while menstruating are well-documented²,” says Dr. Zeno.

Fears of your tampon safety or security shouldn’t keep you from the gym.

So… can a tampon fall out during exercise?

No, it shouldn’t. “Tampons are designed to stay in place when your body moves, including during intense movement and exercise,” says Dr. Chavez. So, whether you’re lifting weights or doing cardio, working out on land or in water, at low or high intensities, your tampon should stay put, she says.

That said, there are a few rare instances when a tampon could fall out during exercise. Here are four reasons a tampon could fall out while you exercise.

1. The tampon isn’t inserted correctly

The most common reason for a tampon to fall out during exercise is that it wasn’t inserted correctly, according to Heather Jeffcoat, DPT, a pelvic floor therapist who specializes in incontinence and dyspareunia and the founder of Fusion Wellness & Physical Therapy in Los Angeles.

When inserted properly, a tampon will rest in the upper third portion of the vaginal cavity so that the top end of the product is near the cervix, says Dr. Zeno. “The vagina is shaped like an upside-down hockey stick, so this top portion of the vaginal canal is actually at a 45-degree angle to the floor when in a standing position, which helps keep it in place,” she explains. With that, “not inserting the tampon applicator deep enough into the vaginal canal before using the plunger to push it inside of your body could lead the tampon to fall out during exercise,” says Dr. Jeffcoat.

The good news: When a tampon is placed too low, you’ll be able to feel it, as the lower third is much more sensitive, says Dr. Zeno.“When it’s in the right place, you can’t feel it at all.”

2. The tampon is too saturated

Typically, tampons enlarge when they absorb fluid, which actually helps them stay in place, according to Dr. Zeno. However, if they become overly saturated, they can shift or fall out, she says.

To be clear, that doesn’t mean that you need to forgo exercise altogether if your flow is heavier than Ilona Maher’s deadlift. But “you may not be able to participate in an extended duration of exercise without stopping to replace your tampon due to saturation,” says Dr. Jeffcoat.

If stopping to replace and dispose of your tampon mid-workout isn’t feasible for you—for instance, because you’re an endurance event athlete going for gold—you might consider a menstrual cup or period panties, which can hold 3 to 12 times more than a regular tampon, respectively.

3. You have an underlying pelvic floor issue

The pelvic floor muscles are a complex network of muscles at the base of the pelvis that support bladder, uterus, vagina, and bowel (pelvic organs) placement and function. When these muscles are functioning optimally, they can contract and relax much like any other muscle in the body. But when there is an underlying issue, tampon placement, location, and security can all be affected.

Having overactive pelvic floor muscles—which essentially means having pelvic floor muscles that are “locked” into a contracted position—can make inserting a tampon difficult, says Dr. Jeffcoat. Caused by things like chronic stress, pelvic floor injury, or trauma (e.g., following childbirth or a car accident), habitually poor posture, or another pain-causing condition (e.g., endometriosis), having overactive muscles can lead individuals to place the tampon in the front-half of the vagina, which can lead to expulsion, she explains.

Pelvic floor muscle weakness can also lead tampons to fall out, according to Dr. Chavez. Usually, when this is the underlying cause, an individual will experience additional symptoms such as leaking urine, difficulty controlling the bladder, or a feeling of heaviness in the pelvis, says Dr. Chavez.

In both cases, working with a pelvic floor therapist can help. Likely, they will suggest a series of at-home pelvic floor exercises and diaphragmatic breathing, which can support muscle tone and improve comfort with using a tampon during exercise, says Dr. Chavez.

4. You’re bearing down while you lift

From better balance to boosted bone health, greater confidence to improved cardiovascular function, there’s no doubt that strength training offers tons of health benefits. Unfortunately, lifting with improper form can short you of those perks—and, yes, in certain instances, even cause your tampon to fall out.

Whether you’re bleeding or not, one of the riskiest things to do while lifting heavy weights is to bear down, or forcefully contract your abdominal, diaphragm, and pelvic floor muscles while holding your breath. This puts undue pressure on your back and pelvic floor muscles and incidentally cause your tampon to shoot out, says Dr. Zeno. (FYI: The pressure caused by bearing down can even lead to hemorrhoids and anal fissures).

Broadly speaking, rather than bearing down while you lift, experts suggest bracing your core. This allows you to engage all of those muscles and protect your spine without compromising your back, pelvic floor, or tampon position. Because bracing your midline while you lift requires complex coordinated muscle movements, Dr. Zeno recommends working with a fitness professional to learn how to lift correctly. “I highly recommend working with pelvic physiotherapists if you’re experiencing tampons falling out while you lift,” she says.

“I highly recommend working with pelvic physiotherapists if you’reexperiencing tampons falling out while you lift.” —Aldene Zeno, MD, FACOG

Do I ever need to avoid exercising while wearing a tampon?

Fears of your tampon safety or security shouldn’t keep you from the gym. However, there are times when your menstrual symptoms can (or should!) sideline you from your workout, according to says board-certified obstetrics-gynecologist Sherry A. Ross, MD, FACOG, co-founder of Oneself & the Women’s Health & Wellness School on the Mproov app and author of She-ology and The She-quel.

While exercising on your period can usually help symptoms, if you’re experiencing breast tenderness, headaches, painful cramps, or your flow is heavy and you’re passing clots, it’s important to listen to your body, she says. Meanwhile, it can be downright dangerous if your period is causing you to feel weak, tired, nauseous, or dizzy, as exercising safely requires energy, balance, and focus, she says.

The takeaway

At the end of the day, there is no reason to avoid exercising while wearing a tampon as doing so is safe, and the risk of expulsion is quite low. Just be sure to insert the tampon properly and change it regularly. If you’re struggling with tampon ejection, consult a pelvic floor therapist who can help suss out any underlying dysfunction, as well as suggest pelvic floor exercises and stretches, and other lifestyle interventions that can help you.

The study involved nearly 90,000 people (average age 62, 56% women) taking part in the UK Biobank research project. All wore wrist accelerometers that recorded their total physical activity and time spent at various exercise intensities over one week. Using these data and the guideline-based threshold of 150 minutes per week of moderate-to-vigorous physical activity, researchers categorized participants as weekend warrior, regular, or inactive. (Weekend warriors and regular exercisers were comparable in total exercise time, but weekend warriors concentrated physical activity into one or two sessions per week, while regular exercisers spread physical activity throughout the week.) Researchers then searched for associations between physical activity patterns and the incidence of 678 conditions spanning 16 types of diseases.

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