{"id":58,"date":"2026-02-02T11:19:31","date_gmt":"2026-02-02T11:19:31","guid":{"rendered":"https:\/\/sokhafitness.com\/?p=58"},"modified":"2026-02-02T14:58:42","modified_gmt":"2026-02-02T14:58:42","slug":"forget-the-gym-3-things-i-wish-i-had-known-as-a-hot-yoga-beginner","status":"publish","type":"post","link":"https:\/\/sokhafitness.com\/?p=58","title":{"rendered":"Forget the gym \u2014 3 things I wish I had known as a hot yoga beginner"},"content":{"rendered":"<div id=\"hero\" class=\"clear-both widget widget-hero widget-hero widget-hero-hero widget-hero widget-hero-fter-news\" data-widget-type=\"hero\">\n<div class=\"news-article\">\n<header data-component-name=\"Article:Hero\">\n<div class=\"byline-social\">\n<p class=\"strapline\" data-bordeaux-hook-loaded=\"sponsored-by\">Feel more prepared for hot yoga with three tips I swear by.<\/p>\n<\/div>\n<aside id=\"affiliate-disclaimer\" class=\"mx-auto mb-4 flex items-center justify-start mx-0 my-5 p-0\" data-component-name=\"AffiliateDisclaimer\">\n<p class=\"text-700 mb-2 text-[12px] leading-[18px] md:text-[13px] [&amp;&gt;a]:text-gray-700 [&amp;&gt;a]:underline\">When you purchase through links on our site, we may earn an affiliate commission.\u00a0<a href=\"https:\/\/www.tomsguide.com\/reference\/about-us#section-affiliate-advertising-disclosure\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/reference\/about-us#section-affiliate-advertising-disclosure\">Here\u2019s how it works<\/a>.<\/p>\n<\/aside>\n<\/header>\n<\/div>\n<\/div>\n<div id=\"content\" class=\"clear-both widget widget-contentparsed widget-content widget-contentparsed-content widget-content-parsed widget-content-parsed-content_document \" data-widget-type=\"contentparsed\">\n<div class=\"wcp-item-content\">\n<section class=\"content-wrapper\">\n<div class=\"box less-space hero-image-wrapper\">\n<div class=\"relative w-full\">\n<div class=\"hero-image-padding-wrap padding-on\">\n<div class=\"hero-image-padding\"><picture data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-320-80.jpg.webp 320w\" type=\"image\/webp\" sizes=\"(min-width: 1000px) 600px, calc(100vw - 40px)\" \/><img decoding=\"async\" class=\"block-image-ads hero-image\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X.jpg\" sizes=\"(min-width: 1000px) 600px, calc(100vw - 40px)\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1920-80.jpg 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1200-80.jpg 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-1024-80.jpg 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-970-80.jpg 970w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-650-80.jpg 650w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-480-80.jpg 480w, https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X-320-80.jpg 320w\" alt=\"Woman performing a low lunge from shoulders down view and hands on blocks either side\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/U6WwzmJU6hyR8qfAosVH7X.jpg\" data-pin-nopin=\"true\" \/><\/picture><\/div>\n<\/div>\n<\/div>\n<p><span class=\"credit\">(Image credit: Getty Images)<\/span><\/p>\n<\/div>\n<div id=\"article-body\" class=\"text-copy bodyCopy auto\">\n<div id=\"utility-bar\" class=\"flex justify-between items-center py-2 border-t border-b border-gray-300 border-solid mb-5 mx-auto\" data-analytics-id=\"utility-bar\" data-component-name=\"UtilityBar\" data-mrf-recirculation=\"utility-bar\">\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p><button id=\"utilitybar__button--share\" class=\"relative text-inherit leading-none text-xs flex items-center gap-1\" type=\"button\" aria-label=\"Share this article\" aria-expanded=\"false\" aria-controls=\"utilitybar__dropdown--share\" aria-haspopup=\"true\" data-analytics-id=\"article-social\" data-component-name=\"UtilityBar:ShareArticle:Button\" data-mrf-recirculation=\"article-social\">Share<\/button><\/p>\n<div id=\"tooltip-share-this-article\" class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" role=\"tooltip\" aria-hidden=\"true\">Share this article<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p><a id=\"viafoura-comment-count-link\" class=\"inline-flex text-inherit text-xs gap-1 items-center no-underline\" href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/forget-pilates-3-things-i-wish-i-had-known-as-a-hot-yoga-beginner#viafoura-comments\" aria-label=\"Comment Count Link\" data-component-name=\"Viafoura:Comments:CountLink\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/forget-pilates-3-things-i-wish-i-had-known-as-a-hot-yoga-beginner#viafoura-comments\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/forget-pilates-3-things-i-wish-i-had-known-as-a-hot-yoga-beginner\"><span class=\"ml-1 sm:ml-1.5 font-base text-xs\"><span class=\"font-normal\">0<\/span><\/span><\/a><\/p>\n<div id=\"tooltip-join-the-conversation\" class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" role=\"tooltip\" aria-hidden=\"true\">Join the conversation<\/div>\n<\/div>\n<\/div>\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div id=\"tooltip-add-us-as-a-preferred-source-on-google\" class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" role=\"tooltip\" aria-hidden=\"true\">Add us as a preferred source on Google<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p><a class=\"no-underline hover:no-underline relative text-inherit leading-none text-xs flex items-center gap-1\" href=\"https:\/\/www.tomsguide.com\/newsletter\" data-component-name=\"UtilityBar:Newsletter:Button\" aria-label=\"Newsletter\" data-mrf-recirculation=\"article-social\" data-analytics-id=\"article-social\" data-before-rewrite-localise=\"\/newsletter\" data-url=\"https:\/\/www.tomsguide.com\/newsletter\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/newsletter\">Newsletter<\/a><\/p>\n<div id=\"tooltip-subscribe-to-our-newsletter\" class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" role=\"tooltip\" aria-hidden=\"true\">Subscribe to our newsletter<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"0c0444f6-63cc-4155-b860-f7445d588192\">I remember walking into a hot yoga studio as a beginner for the first time. I thought to myself: \u201cWhat am I doing?\u201d I\u2019d heard temperatures sizzle at 98 degrees, leaving yogis crumpling into a heap of sweaty limbs on their mats.<\/p>\n<div id=\"ad-unit-1\" class=\"ad-unit\"><\/div>\n<p>I\u2019d also known some yogis walk out. The saying \u201cCan\u2019t take the heat? Get out of the kitchen\u201d extends to the hot yoga studio, it seems. Fast forward over 10 years, I\u2019m a hot yoga addict and my fears remain unfounded.<\/p>\n<aside class=\"hawk-root\" data-block-type=\"embed\" data-render-type=\"fte\" data-skip=\"dealsy\" data-widget-type=\"seasonal\" data-widget-id=\"d2630fb6-3bed-4ab4-bade-f71434d1dda0\" data-result=\"missing\"><\/aside>\n<p id=\"0c0444f6-63cc-4155-b860-f7445d588192-2\">If you\u2019re a hot yoga beginner, forget what you think hot yoga might, could, or should be for the next few minutes. Forget lemony atmosphere sprays, the array of buttery soft Lululemon leggings, or any expectation around what a class might look or feel like.<\/p>\n<div class=\"van_vid_carousel vid-present\">\n<div class=\"van_vid_carousel__padding\">\n<div class=\"van_vid_carousel__container\">\n<div class=\"future__jwplayer--carousel\">\n<div class=\"jw-carousel\">\n<div class=\"carousel__title\">Latest Videos From Tom&#8217;s Guide<\/div>\n<div class=\"carousel--background\"><\/div>\n<div id=\"botr_Q1UC4oov_uW7D3ySO_div\" class=\"jwplayer jw-reset jw-state-playing jw-stretch-uniform jw-flag-aspect-mode jw-breakpoint-1 jw-floating-dismissible jw-flag-user-inactive jw-flag-floating jw-flag-small-player\" tabindex=\"0\" role=\"application\" aria-label=\"Video Player - Best Gifts for the person who has everything\" data-compass-listening=\"true\" aria-describedby=\"jw-botr_Q1UC4oov_uW7D3ySO_div-shortcuts-tooltip-explanation\">\n<div class=\"jw-wrapper jw-reset\">\n<div class=\"jw-media jw-reset\"><\/div>\n<div class=\"jw-captions jw-reset jw-captions-enabled\"><\/div>\n<div class=\"jw-overlays jw-reset\">\n<div id=\"botr_Q1UC4oov_uW7D3ySO_div_googima\" class=\"jw-plugin jw-reset jw-plugin-googima jw-ad-linear\">\n<div id=\"botr_Q1UC4oov_uW7D3ySO_div_ad\" class=\"jw-ads-view\">\n<div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"jw-float-bar jw-reset\">\n<div class=\"jw-float-bar-title\" aria-label=\" \"><\/div>\n<div class=\"jw-float-bar-icon jw-float-icon jw-icon jw-button-color jw-reset\" tabindex=\"0\" role=\"button\" aria-label=\"Close\"><\/div>\n<\/div>\n<div class=\"jw-controls jw-reset\">\n<div class=\"jw-display jw-reset\">\n<div class=\"jw-display-container jw-reset\">\n<div class=\"jw-display-controls jw-reset\">\n<div class=\"jw-display-icon-container jw-display-icon-display jw-reset\">\n<div class=\"jw-icon jw-icon-display jw-button-color jw-reset\" tabindex=\"0\" role=\"button\" aria-label=\"Pause\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"jw-nextup-container jw-reset\">\n<div class=\"jw-nextup jw-background-color jw-reset jw-nextup-thumbnail-visible\">\n<div class=\"jw-nextup-tooltip jw-reset\">\n<div class=\"jw-nextup-body jw-reset\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"jw-controlbar jw-reset\">\n<div class=\"jw-slider-time jw-chapter-slider-time jw-background-color jw-reset jw-slider-horizontal jw-reset\" tabindex=\"0\" role=\"slider\" aria-valuetext=\"0 seconds of 1 minute, 30 seconds\" aria-valuenow=\"0\" aria-label=\"Seek\" aria-valuemin=\"0\" aria-valuemax=\"90\">\n<div class=\"jw-slider-container jw-reset\">\n<div class=\"jw-reset jw-old-rail\">\n<div class=\"jw-timesegment jw-reset\" aria-hidden=\"true\">\n<div class=\"jw-timesegment-resetter jw-reset\">\n<div class=\"jw-timesegment-container jw-reset\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"jw-icon jw-icon-tooltip jw-tooltip-time jw-button-color jw-reset\">\n<div class=\"jw-overlay jw-reset\">\n<div class=\"jw-time-tip jw-reset\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"jw-reset jw-button-container\">\n<div class=\"jw-icon jw-icon-tooltip jw-icon-volume jw-button-color jw-reset jw-off\" tabindex=\"0\" role=\"group\" aria-label=\"Unmute button\"><\/div>\n<div class=\"jw-icon jw-icon-inline jw-button-color jw-reset jw-icon-fullscreen\" tabindex=\"0\" role=\"button\" aria-label=\"Fullscreen\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<aside class=\"clear-both pt-3 pb-4 mb-4 border-solid border-y border-neutral-300\" data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet=\"\"><span class=\"font-article-heading block pb-3 !text-base font-bold uppercase sm:text-sm text-[#333]\">You may like<\/span><\/p>\n<ul class=\"flex flex-col gap-3 m-0\">\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-inline-1\" data-mrf-recirculation=\"recirculation-inline-1\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-150-80.jpg 150w\" alt=\"a woman doing Pilates\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">5 simple tips a Pilates instructor wants every beginner to know<\/span><\/a><\/li>\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-inline-2\" data-mrf-recirculation=\"recirculation-inline-2\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-150-80.jpg 150w\" alt=\"woman doing seated twist yoga exercise \" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">This 8-minute yoga routine resets your energy, boosts your mood and strengthens joints (perfect if you hate outdoor workouts)<\/span><\/a><\/li>\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-inline-3\" data-mrf-recirculation=\"recirculation-inline-3\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-150-80.jpg 150w\" alt=\"Male wearing white performing upward dog back stretch on yoga mat in studio\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">You don&#8217;t need the gym to build mental and physical stamina, try this 20-minute morning yoga routine instead<\/span><\/a><\/li>\n<\/ul>\n<\/aside>\n<p class=\"paywall\" aria-hidden=\"true\">Just grab one of the\u00a0<a href=\"https:\/\/www.tomsguide.com\/best-picks\/best-yoga-mats\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/best-picks\/best-yoga-mats\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/best-picks\/best-yoga-mats\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/best-picks\/best-yoga-mats\">best yoga mats<\/a>\u00a0for practice, read the three things I wish I had known as a hot yoga beginner, then get to a class and try it for yourself.<\/p>\n<div id=\"ad-unit-2\" class=\"ad-unit\"><\/div>\n<h3 id=\"section-is-hot-yoga-ok-for-beginners\" class=\"article-body__section\">Is hot yoga ok for beginners?<\/h3>\n<p id=\"3e8afa93-4b1c-4edb-9095-e3f11b6ed8f5\">Absolutely. But like many things in life,\u00a0<a href=\"https:\/\/www.tomsguide.com\/features\/3-things-i-wish-i-had-known-as-a-yoga-beginner\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/features\/3-things-i-wish-i-had-known-as-a-yoga-beginner\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/features\/3-things-i-wish-i-had-known-as-a-yoga-beginner\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/features\/3-things-i-wish-i-had-known-as-a-yoga-beginner\">yoga beginners<\/a>\u00a0may benefit from preparing ahead of class. The heat can feel intense, depending on your experience with yoga and how you handle hot climates. This may take some adaptation.<\/p>\n<p>The benefits of yoga are widely documented and include boosting mood and emotional wellbeing, building strength, balance and mobility, and increasing flexibility. But that\u2019s just the start.<\/p>\n<p>Introduce heat to your practice, and you might find greater relaxation, a deeper stretch, more flowy movement and an increase in mindfulness \u2014 an ability to connect better with your breath. You\u2019ll\u00a0<em>definitely<\/em>\u00a0find a sweatier practice than without heat, regardless of anything else.<\/p>\n<div id=\"slice-container-newsletterForm-articleInbodyContent-f5guAKW7ToeKTjCfvd5CvR\" class=\"slice-container newsletter-inbodyContent-slice newsletterForm-articleInbodyContent-f5guAKW7ToeKTjCfvd5CvR slice-container-newsletterForm\">\n<div class=\"newsletter-form__wrapper newsletter-form__wrapper--inbodyContent\" data-hydrate=\"true\">\n<div class=\"newsletter-form__container\">\n<section class=\"newsletter-form__top-bar\">\n<div class=\"newsletter-form__header\">Sign up to get the BEST of Tom&#8217;s Guide direct to your inbox.<\/div>\n<\/section>\n<section class=\"newsletter-form__main-section\">\n<p class=\"newsletter-form__strapline\">Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n<form class=\"newsletter-form__form newsletter-form__form--inbodyContent\" action=\"https:\/\/newsletter-subscribe.futureplc.com\/v2\/submission\/submit\" method=\"POST\" data-hydrate=\"true\"><input class=\"form__email-input form_input form__email-input form__email-input--inbodyContent\" name=\"MAIL\" required=\"\" type=\"email\" value=\"\" placeholder=\"Your Email Address\" data-hydrate=\"true\" \/><label class=\"form__checkbox-label\"><input class=\"form__checkbox-input form_input form__checkbox-input form__checkbox-input--inbodyContent\" name=\"CONTACT_OTHER_BRANDS\" type=\"checkbox\" value=\"\" data-hydrate=\"true\" \/>Contact me with news and offers from other Future brands<\/label><label class=\"form__checkbox-label\"><input class=\"form__checkbox-input form_input form__checkbox-input form__checkbox-input--inbodyContent\" name=\"CONTACT_PARTNERS\" type=\"checkbox\" value=\"\" data-hydrate=\"true\" \/>Receive email from us on behalf of our trusted partners or sponsors<\/label><\/form>\n<footer class=\"newsletter-form__footer\">By submitting your information you agree to the\u00a0<a href=\"https:\/\/futureplc.com\/terms-conditions\/\" target=\"_blank\" rel=\"noopener\" data-url=\"https:\/\/futureplc.com\/terms-conditions\/\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\">Terms &amp; Conditions<\/a>\u00a0and\u00a0<a href=\"https:\/\/futureplc.com\/privacy-policy\/\" target=\"_blank\" rel=\"noopener\" data-url=\"https:\/\/futureplc.com\/privacy-policy\/\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\">Privacy Policy<\/a>\u00a0and are aged 16 or over.<\/footer>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<p>That said, according to research published in the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7241641\/\" target=\"_blank\" rel=\"noopener\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7241641\/\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7241641\/\">International Journal of Exercise Science<\/a>,\u00a0<a href=\"https:\/\/www.tomsguide.com\/features\/ive-been-doing-hot-yoga-every-week-for-6-months-heres-what-has-happened-to-my-body\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/features\/ive-been-doing-hot-yoga-every-week-for-6-months-heres-what-has-happened-to-my-body\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/features\/ive-been-doing-hot-yoga-every-week-for-6-months-heres-what-has-happened-to-my-body\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/features\/ive-been-doing-hot-yoga-every-week-for-6-months-heres-what-has-happened-to-my-body\">hot yoga<\/a>\u00a0doesn\u2019t significantly increase aerobic intensity or calorie burn, despite its super-sweaty nature. But it can feel more intense, especially when temperatures reach 37 degrees Celsius and you&#8217;re flowing through your third chaturanga in a row.<\/p>\n<p>Unlike Bikram \u2014 a traditional practice that always follows the same set sequence in climates of 40 to 41 degrees Celsius \u2014 a hot yoga class could be anything from dynamic vinyasa to gentle\u00a0<a href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-is-yin-yoga-everything-you-need-to-know\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-is-yin-yoga-everything-you-need-to-know\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-is-yin-yoga-everything-you-need-to-know\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-is-yin-yoga-everything-you-need-to-know\">Yin<\/a>\u00a0or powerful rocket (an Ashtanga-based practice), so there\u2019s something for everyone, at any level.<\/p>\n<h2 id=\"3-things-i-wish-i-had-known-as-a-hot-yoga-beginner-3\">3 things I wish I had known as a hot yoga beginner<\/h2>\n<p id=\"ccd15277-c4e9-461b-8903-15ee75cab807\">Here are just a few things I wish I had known before heading into a hot yoga class for the first time.<\/p>\n<aside class=\"clear-both pt-3 pb-4 mb-4 border-solid border-y border-neutral-300\" data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet=\"\"><span class=\"font-article-heading block pb-3 !text-base font-bold uppercase sm:text-sm text-[#333]\">You may like<\/span><\/p>\n<ul class=\"flex flex-col gap-3 m-0\">\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-2-inline-1\" data-mrf-recirculation=\"recirculation-2-inline-1\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/5-simple-tips-a-pilates-instructor-wants-every-beginner-to-know\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA-150-80.jpg 150w\" alt=\"a woman doing Pilates\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/95rG4syEXKAauo2a8gHMsA.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">5 simple tips a Pilates instructor wants every beginner to know<\/span><\/a><\/li>\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-2-inline-2\" data-mrf-recirculation=\"recirculation-2-inline-2\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/too-cold-to-exercise-outdoors-this-8-minute-yoga-routine-resets-your-energy-boosts-mood-and-strengthens-joints\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ-150-80.jpg 150w\" alt=\"woman doing seated twist yoga exercise \" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/xDKq8MbiR69TA2tHLsMXHQ.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">This 8-minute yoga routine resets your energy, boosts your mood and strengthens joints (perfect if you hate outdoor workouts)<\/span><\/a><\/li>\n<li class=\"m-0 list-none\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-2-inline-3\" data-mrf-recirculation=\"recirculation-2-inline-3\"><a class=\"flex flex-row gap-2 \" href=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\" data-hl-processed=\"none\" data-hawk-tracked=\"hawklinks\" data-mrf-recirculation=\"[Tomsguide] Article - You May Like\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/workouts\/you-dont-need-the-gym-to-build-mental-and-physical-stamina-try-this-20-minute-morning-yoga-routine-instead\"><picture class=\"w-[--article-river-thumbnail-width,100px] flex-shrink-0\" data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-150-80.jpg.webp 150w\" type=\"image\/webp\" sizes=\"150px\" \/><img decoding=\"async\" class=\"aspect-[--img-listing-aspect-ratio,16\/9] object-cover w-[--article-river-thumbnail-width,100px] flex-shrink-0\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-840-80.jpg\" sizes=\"150px\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-250-80.jpg 250w, https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH-150-80.jpg 150w\" alt=\"Male wearing white performing upward dog back stretch on yoga mat in studio\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/daC3k87etBwnKqC2MZqifH.jpg\" data-pin-nopin=\"true\" \/><\/picture><span class=\"hover:text-inherit font-article-heading text-[14px] font-bold text-[#333] leading-5\">You don&#8217;t need the gym to build mental and physical stamina, try this 20-minute morning yoga routine instead<\/span><\/a><\/li>\n<\/ul>\n<\/aside>\n<p>&nbsp;<\/p>\n<h3 id=\"section-1-hot-yoga-isn-t-always-bikram\" class=\"article-body__section\">1. Hot yoga isn\u2019t always Bikram<\/h3>\n<figure id=\"9432f249-660a-427d-b51a-959c91bfb26e\" class=\"van-image-figure inline-layout\" data-bordeaux-image-check=\"\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\"><picture data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-320-80.jpg.webp 320w\" type=\"image\/webp\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" \/><img decoding=\"async\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT.jpg\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-1200-80.jpg 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-1024-80.jpg 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-970-80.jpg 970w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-650-80.jpg 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-480-80.jpg 480w, https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT-320-80.jpg 320w\" alt=\"Bikram yoga in studio\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/kctEagP7aQxohhVxvWSDUT.jpg\" \/><\/picture><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"credit\">(Image credit: Shutterstock)<\/span><\/figcaption><\/figure>\n<p id=\"1d452677-fe8a-4711-a505-3626ba92315c\">I can\u2019t stand Bikram yoga. There, I said it. So I\u2019m relieved to tell you that hot yoga doesn\u2019t mean you\u2019ll practice Bikram. These days, you can find just about any yoga class performed in a heated room defined as \u201chot yoga.\u201d<\/p>\n<p>Bikram is a system of 26 asanas (yoga postures) and two breathing exercises practiced in the same order in heat reaching up to roughly 105 degrees Fahrenheit (41 degrees Celsius).<\/p>\n<p>Following the controversy of its founder, Bikram Choudhury, many years ago, some studios have rebranded Bikram yoga to \u201cHot 90\u201d or \u201cOriginal 26+2.\u201d It\u2019s essentially the same practice, performed the same way.<\/p>\n<p>I find Bikram monotonous, and there have been a few times where I\u2019ve been caught out booking a hot yoga class only to find I\u2019d accidentally signed up for Bikram. By this point, I\u2019m on my mat, doors shut and realizing I\u2019m trapped in my idea of yoga purgatory for the next 90 minutes.<\/p>\n<p>As I (briefly) mentioned, hot yoga means your class is performed within a heated environment and can encompass anything from a dynamic flow to a slow-paced, stretchy Yin session, ranging from 45 to 90 minutes and in varying temperatures.<\/p>\n<p>When booking your class for the first time, I recommend researching the studio timetable to ensure you select the class you want. Checking out the\u00a0<a href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-are-the-different-types-of-yoga-all-the-different-styles-explained-by-an-expert-yoga-teacher\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-are-the-different-types-of-yoga-all-the-different-styles-explained-by-an-expert-yoga-teacher\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-are-the-different-types-of-yoga-all-the-different-styles-explained-by-an-expert-yoga-teacher\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-are-the-different-types-of-yoga-all-the-different-styles-explained-by-an-expert-yoga-teacher\">different types of yoga, explained by an expert yoga teacher<\/a>, can help you prepare properly and know what to expect. Each studio will also indicate the class level.<\/p>\n<h3 id=\"section-2-hot-yoga-helps-you-achieve-a-deeper-stretch-which-comes-with-drawbacks\" class=\"article-body__section\">2. Hot yoga helps you achieve a \u201cdeeper\u201d stretch, which comes with drawbacks<\/h3>\n<figure id=\"9622f75c-a4af-4beb-a78f-380c9eee3251\" class=\"van-image-figure inline-layout\" data-bordeaux-image-check=\"\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\"><picture data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-320-80.jpg.webp 320w\" type=\"image\/webp\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" \/><img decoding=\"async\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL.jpg\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-1200-80.jpg 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-1024-80.jpg 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-970-80.jpg 970w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-650-80.jpg 650w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-480-80.jpg 480w, https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL-320-80.jpg 320w\" alt=\"Woman performing upward dog on yoga mat during hot yoga class\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/h8sdrgRPmzeVLDmWgqc5EL.jpg\" \/><\/picture><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"credit\">(Image credit: Shutterstock)<\/span><\/figcaption><\/figure>\n<p id=\"350d0ebe-5968-4e41-93f6-4bb31bd9b2e1\">Benefits for breath, mind and body are up for grabs regardless of the type of yoga you prefer. Hot yoga (in particular) could increase mobility and flexibility, allowing muscles to melt into a deeper stretch during poses called asanas.<\/p>\n<figure id=\"13eae629-fad2-4a59-8022-744a4329856a\">\n<blockquote class=\"vanilla-quoteblock\"><p>Of all the styles of yoga I\u2019ve practiced, hot yoga has benefited my joint health and muscle flexibility the most.<\/p><\/blockquote>\n<\/figure>\n<p id=\"e1ec7cc5-6124-430a-9ad3-2080e72848a9\">Of all the styles of yoga I\u2019ve practiced, hot yoga has benefited my joint health and muscle flexibility the most.<\/p>\n<p>Without meandering off into an anatomy lecture, it\u2019s worth knowing your body has an in-built stretch reflex, allowing muscles to contract during a passive stretch to prevent overexertion. When holding a stretch for anything over 15 seconds, your muscles should begin to relax, allowing you to achieve a deeper stretch.<\/p>\n<p>Heat aids soft tissue relaxation, meaning a combination of heat and yoga may relieve stiff joints and boost flexibility during class \u2014 and for a short time after. The\u00a0<a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/managing-pain\/pain-relief-solutions\/heat-therapy-helps-relax-stiff-joints\" target=\"_blank\" rel=\"nofollow noopener\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/managing-pain\/pain-relief-solutions\/heat-therapy-helps-relax-stiff-joints\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/managing-pain\/pain-relief-solutions\/heat-therapy-helps-relax-stiff-joints\">Arthritis Organization<\/a>\u00a0agrees that heat therapy is beneficial for joint health, and research like this study, published in\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22814453\/\" target=\"_blank\" rel=\"noopener\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22814453\/\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22814453\/\">Physical Therapy in Sport,<\/a>\u00a0found that heat could enhance stretching efficacy.<\/p>\n<p>However, pregnant women produce higher levels of relaxin during pregnancy, which relaxes the ligaments in preparation for birth. In a hot yoga studio, where you&#8217;re already benefiting from relaxed muscles and joints, it could be dangerous.<\/p>\n<p>If you\u2019re pre- or post-natal, have high or low blood pressure, are hypermobile, or have a diagnosed injury or health condition that might prevent you from participating in a hot yoga class, speak with your physician or yoga instructor beforehand.<\/p>\n<h3 id=\"section-3-it-s-just-as-meditative-some-yogis-argue-more-so\" class=\"article-body__section\">3. It\u2019s just as meditative \u2014 some yogis argue more so<\/h3>\n<figure id=\"a63da6e9-a6ef-48db-923d-d6241e861188\" class=\"van-image-figure inline-layout\" data-bordeaux-image-check=\"\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\"><picture data-new-v2-image=\"true\"><source srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-320-80.jpg.webp 320w\" type=\"image\/webp\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" \/><img decoding=\"async\" src=\"https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK.jpg\" sizes=\"(min-width: 1000px) 970px, calc(100vw - 40px)\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-1200-80.jpg 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-1024-80.jpg 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-970-80.jpg 970w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-650-80.jpg 650w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-480-80.jpg 480w, https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK-320-80.jpg 320w\" alt=\"Woman sat cross-legged on the floor performing a breathing exercise with her eyes closed\" data-new-v2-image=\"true\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/cjTMZo4yyLv5pCJ65jkzmK.jpg\" \/><\/picture><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"credit\">(Image credit: Getty\/ Anna Efetova)<\/span><\/figcaption><\/figure>\n<p id=\"5701670f-e32c-4235-98b0-86294ad1524e\">Hot yoga is a physical practice. It raises your heart rate, improves blood flow and circulation and challenges your muscles. A regular practice could build a nimble, strong and mobile body, yet the mindfulness aspect of yoga remains by far the most important, including pranayama \u2014 breath.<\/p>\n<p>A combination of motion, controlled breathing and heat is powerful and meditative, leaving yogis feeling less anxious and calmer. It\u2019s thought that you practice for the \u201cyou\u201d of today and the future you, who might rely on the\u00a0<a href=\"https:\/\/www.tomsguide.com\/features\/boost-your-mental-strength-with-this-five-minute-guided-breathing-workout\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/features\/boost-your-mental-strength-with-this-five-minute-guided-breathing-workout\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/features\/boost-your-mental-strength-with-this-five-minute-guided-breathing-workout\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/features\/boost-your-mental-strength-with-this-five-minute-guided-breathing-workout\">mental strength<\/a>\u00a0you\u2019ve built through your practice during tougher times.<\/p>\n<p>The connection between body and breath is the focal component of any yoga practice, hot or otherwise, and remains a core principle today. You might not experience the\u00a0<a href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/i-use-these-3-breathing-exercises-to-build-mental-strength-boost-my-mood-and-engage-my-core-heres-how\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/i-use-these-3-breathing-exercises-to-build-mental-strength-boost-my-mood-and-engage-my-core-heres-how\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/i-use-these-3-breathing-exercises-to-build-mental-strength-boost-my-mood-and-engage-my-core-heres-how\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/i-use-these-3-breathing-exercises-to-build-mental-strength-boost-my-mood-and-engage-my-core-heres-how\">benefits of breathwork<\/a>\u00a0straightaway \u2014 I\u2019ve been practicing for years, and I still struggle with it \u2014 so try not to place any immediate expectation on it.<\/p>\n<p>Learning more about\u00a0<a href=\"https:\/\/www.njppp.com\/fulltext\/28-1476538333.pdf\" target=\"_blank\" rel=\"nofollow noopener\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.njppp.com\/fulltext\/28-1476538333.pdf\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.njppp.com\/fulltext\/28-1476538333.pdf\">ujjayi pranayama<\/a>, which can help lower blood pressure and slow the heart rate, is a great place to start. It\u2019s a cleansing breath technique known as the \u201cocean breath.\u201d<\/p>\n<p id=\"7336c7e3-a2d4-4bfc-8e04-c40559adc98b\">Your breath can help switch the body from the sympathetic (fight-or-flight) to the parasympathetic nervous system (rest and repair). In terms of your physical practice, it also encourages proper posture and alignment, so it\u2019s really worth understanding why yogis place so much emphasis on it.<\/p>\n<p>Personally, I find hot yoga makes me feel more present. The mental and emotional test of moving and breathing in heat keeps me grounded and forces me to focus better \u2014 what I can see, smell, feel and hear?<\/p>\n<p>A heated environment helps me tune in better than a non-heated one and offers stress-busting relaxation similar to sitting in a sauna. Who doesn\u2019t like being cocooned in heat?<\/p>\n<h2 id=\"bottom-line-3\">Bottom line<\/h2>\n<p id=\"45d87316-84dc-4a8a-8b0d-d25048484dcf\">I\u2019m still surprised by what just\u00a0<a href=\"https:\/\/www.tomsguide.com\/news\/this-is-what-yoga-can-do-to-your-body\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/news\/this-is-what-yoga-can-do-to-your-body\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/news\/this-is-what-yoga-can-do-to-your-body\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/news\/this-is-what-yoga-can-do-to-your-body\">an hour of yoga can do to your body<\/a>\u00a0when made a regular part of your exercise routine. A study I always come back to was published by the\u00a0<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\">International Journal of Yoga<\/a>, which suggests a practice can help you build muscular strength and flexibility while improving cardiovascular function and sleep and reducing anxiety and stress levels. Not bad.<\/p>\n<p>Unlike a non-heated yoga class, you\u2019ll be encouraged by your instructor to sip water throughout (no gulping) and to focus on hydration afterward, especially as you\u2019re likely to sweat a lot more. Replacing lost electrolytes is essential, which is why I like to\u00a0<a href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/adding-salt-to-your-water-is-trending-so-i-tried-it-heres-what-happened-to-my-body-after-two-weeks\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/adding-salt-to-your-water-is-trending-so-i-tried-it-heres-what-happened-to-my-body-after-two-weeks\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/adding-salt-to-your-water-is-trending-so-i-tried-it-heres-what-happened-to-my-body-after-two-weeks\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/adding-salt-to-your-water-is-trending-so-i-tried-it-heres-what-happened-to-my-body-after-two-weeks\">add salt to my water<\/a>\u00a0on hot yoga days.<\/p>\n<p>Your instructor will likely tell you to pay close attention to your body and its limits, asking you to stop and take a restorative pose if you feel lightheaded, dizzy, or in pain. This is a genuine invitation to rest, so I recommend taking it rather than pushing through.<\/p>\n<p>We also put together a guide on\u00a0<a href=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-to-wear-for-hot-yoga\" data-analytics-id=\"inline-link\" data-url=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-to-wear-for-hot-yoga\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-to-wear-for-hot-yoga\" data-hawk-tracked=\"hawklinks\" data-mrf-link=\"https:\/\/www.tomsguide.com\/wellness\/fitness\/what-to-wear-for-hot-yoga\">what to wear for hot yoga, according to experts<\/a>, which should help you find the balance between airy, breathable clothes and grip \u2014 trust me, wearing tiny shorts and trying to nail crow pose while covered in a layer of sweat isn\u2019t my idea of fun!<\/p>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Feel more prepared for hot yoga with three tips I swear by. When you purchase through links on our site, we may earn an affiliate commission.\u00a0Here\u2019s how it works. 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