Hot Yoga Weight Loss 2024: Benefits, Risks & Effective Poses

Yoga has been known for its powerful physical and mental properties for years. It can help you improve flexibility and mobility, reduce pain and inflammation, and even give you peace of mind. With the addition of a hot room environment and an elevated heart rate, it boosts the number of calories burned, making it a good option for supporting your weight loss goals. 

But is yoga for weight loss possible, or is it just a myth? In this article, you’ll discover how yoga affects your body, what role the hot temperature plays in your metabolism, and which exercise routine you should be doing to promote a higher calorie burn.

What Is Hot Yoga?

Yoga is a type of exercise that l has expanded its scope since it was first introduced to the general public. Derived from the ancient Indian culture, yoga was always considered a spiritual practice^[1] and a means for personal development. 

The focus was always on the breath and the specific poses, or asanas, that was purposely created to help you find outer and inner alignment between your body’s energy locks, otherwise known as chakras.

Nowadays, many focus more on the physical aspect^[2] of yoga, treating it as an exercise style that can help with everything from increasing your flexibility and mobility to improving your overall cardiovascular functioning. Many also use it to support weight management. Additionally, it’s known to help improve your muscle strength and give you that sleek, toned look many people desire.

In the 1970s, a man called Bikram Choudhury founded what’s known today as hot yoga. He created a series of asanas that should be practiced in a room heated to 105 degrees Fahrenheit and a 40 percent humidity level. Its main purpose was to help loosen up your muscles and allow you to get deeper into poses. 

Over the years, there have been many studies^[3] and concerns surrounding working out under these harsh temperature and humidity circumstances. However, the majority of them were critiqued, which means the jury is still out there on its true impact on the cardiovascular system. 

Today, Bikram yoga, or hot yoga, has been accepted worldwide, becoming one of the most popular yoga styles. 

Bikram himself was involved in a variety of lawsuits and sexual allegations, so the majority of Bikram studios worldwide have dropped the name. However, they still practice his sequence and follow his hot room rules.

Benefits Of Hot Yoga

Working out in a heated environment can be intense for some people, especially in the beginning. Hence, it’s important to note that even with all of the possible positive benefits, it’s crucial to ease into it and ensure you’re drinking plenty of water. Some of the most important health benefits of practicing hot yoga include:

Increased Flexibility

A hot and humid environment helps loosen muscles, tendons, and ligaments, which leads to deeper and a lower risk of injury^[4] or strain.

Decreased Stress

Yoga, in general, is known to help with stress reduction and tension relief, and hot yoga is no different. Studies show^[5] that Bikram or hot yoga significantly improves perceived stress and can be a great tool for tackling anxiety, depression, and other stress-related issues.

Supports Weight Loss

Hot yoga has shown great results^[6] in one’s weight loss journey, especially due to its higher caloric burn. When you’re in a heated environment, your body works harder to cool itself down. Couple that with an intense workout, and you’re definitely bringing those calorie numbers up.

Helps With Sweating

Sweat is a natural byproduct^[7] of the human body, and it’s one of the ways we get rid of waste products and toxins. Even though our liver and kidneys are primarily responsible for flushing out these toxins, our sweat glands contribute too. 

Some people have trouble sweating and are usually encouraged to go to a sauna or a similar setting to do this. Regular hot yoga can definitely help in that department, encouraging increased sweating and helping you lose retained water.

Best Hot Yoga Poses For Weight Loss

When it comes to choosing the actual hot yoga poses for body weight loss, here are some of the most popular ones:

• Chaturanga dandasana or Low plank – this pose is challenging even without a hot room environment, so the heat really does make you work harder. Holding a low plank position works your entire body from head to toe in order to stay in alignment. It’s generally thought to be a core-strengthening exercise,^[8] but it also works your glutes, quadriceps, chest, triceps, and even your bicep muscles. 
• Setubandhasana or Bridge pose – this asana helps build strength^[9] in your legs and glutes. The longer the hold, the stronger the burn, and the faster your heart rate will be. 
• Utkatasana or Chair pose – chair pose is one of the most challenging holds in vinyasa yoga, especially as it serves as a warm-up during your sun salutation flows. It’s working your entire lower body^[10] and helping you build strength and stability from your ankles and calves all the way to your hips. The lower you sit, the harder it gets, and if you want to burn even more calories, try to lift your arms above your head and focus on extending your spine. 
• Virabhadrasana I and II or Warrior I and II – Warriors are the foundational and heat-building poses even in traditional, non-hot yoga classes, so they’re one of the best poses to increase your caloric burn. 
• Virabhadrasana III or Warrior III – one of the most challenging standing balancing poses, Warrior III helps activate your entire body, from your legs^[11] to your back muscles, helping you stretch and elongate all at the same time. The longer you hold, the harder it gets; the goal is to build strength, balance, and stability.

How Often Should You Do Hot Yoga To Achieve Fat Loss Success?

Bikram or hot yoga for weight loss is an intense workout and should be practiced cautiously and carefully. If you’re just beginning, it’s advised not to overdo it and only start with one to two heated classes per week. You’ll need to ensure you’re properly hydrated before and after class, as well as replenish lost electrolytes.^[12] 

During a hot yoga session, it’s not uncommon to start feeling lightheaded or out of breath, so it’s important to listen to your body and take a resting pose when needed. Just being in a heated room may be challenging, let alone taking a vinyasa or power yoga class in one. 

If you’ve been practicing yoga in a hot room for a while, you might have already built up some strength and resilience to increase your frequency to three, four, or even five times a week. Keep in mind to always stay hydrated before, during, and after a hot yoga class. 

Additionally, if you want to lose weight successfully, you’ll also need to pay more attention to your diet,^[13] movement habits, and overall lifestyle routines. Consume healthy foods, improve your overall physical fitness level, prioritize sleep, and lower your stress levels throughout the day. 

These are all important factors in boosting weight loss, increasing lean muscle mass, and improving mind-body awareness.

Side Effects & Precautions

Hot yoga is intense, and it isn’t for everyone. If you’re having heart problems or any issue with your cardiovascular health, consult your doctor before taking up a hot yoga practice, as it may increase your risk of heat exhaustion or heatstroke.^[14] 

Additionally, if you’re not coming to class hydrated, you will most certainly experience symptoms of dehydration^[15] which might make you feel weak and dizzy. Always ensure you drink plenty of water before, during, and after your hot yoga class. 

Pregnant women are discouraged from practicing in a hot yoga studio as the heat may be too intense and endanger the fetus.^[16] Additionally, excess sweating can increase the risk of slipping and getting injured. 

Excess sweating, in general, can increase your risk of injury and sprain as you can easily slip, fall, and lose balance.

Final Thoughts

How many calories hot yoga burns depends on many factors, but it‘s definitely a higher cardio workout, elevating your heart rate enough to burn calories and help you lose weight. 

However, starting hot yoga and Bikram might be great for losing weight, but they are not a magic bullet. You still need to eat healthily, move throughout the day, improve sleep quality, and lower stress levels.

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