Hot Yoga vs Regular Yoga: Key Differences Explained

Yoga is all about balance—between body, mind, and breath. But finding the best way to achieve that balance? That’s where different styles of yoga come into play.

Hot yoga is one example that’s gained recent attention, dialing up the intensity of your standard yoga session with a room heated to 90 degrees or higher. 

What are the benefits of hot yoga vs regular yoga? Is one better than the other? And how can you decide which one will give you the best experience? Read on to compare the two practices and find out.

Hot Yoga: Turning Up the Heat

Hot yoga takes place in a heated environment, usually between 90 to 105°F, adding a unique “sauna” element to your standard routine. 

This higher heat is the main difference between hot yoga vs regular yoga. And while that may sound like a small change, elevated temperatures introduce several benefits and considerations. 

Benefits of Hot Yoga

Pushing through the intense heat challenges your endurance, both mental and physical. Amid the sweltering temperatures and drenched mats, you can also expect benefits such as: 

• Potentially higher calorie burn – Preliminary studies show that hot yoga significantly boosts fat burning compared to regular yoga.
• Increased flexibility – High heat helps “warm up” your muscles and improve blood flow, enhancing the range of motion in major joints.
• Natural detox – Heavy sweating is a hallmark of hot yoga, which can help eliminate toxins and heavy metals from your body.

Science aside, many hot yoga enthusiasts simply enjoy the soothing warmth, leaving each session feeling refreshed and rejuvenated.

Considerations for Hot Yoga

As with any exercise, the benefits of hot yoga must be balanced with the risks. Here are a few tips to help you get the most out of your session: 

• Stay well hydrated before, during, and after the session
• Listen to your body and take regular breaks as needed
• Consider taking shorter classes if you’re new to hot yoga
• Talk with your instructor about any health conditions or other concerns

In addition, many experienced hot yogis recommend non-slip mats, and a towel or three to wick up excess sweat.

Regular Yoga: The Classic Approach

Again, yoga is all about balance—and some may find that a heated room throws off that balance. Regular or room-temperature yoga aims to provide a more measured experience, one focused on the gentle stretch, delicate pose, and mindful breath.

Note a few benefits and considerations when opting for a standard yoga session:

Benefits of Regular Yoga

In the context of hot yoga vs regular yoga, the lack of heat allows for certain advantages:

• Focus on technique – Regular yoga may help you explore more styles and concentrate on proper alignment without the distraction of a heated room.
• Adaptable and accessible – While heated yoga requires a specialized environment, regular yoga can be practiced anywhere—at home, in the park, or in a studio.
• Comfortable – Some may find hot yoga too sweaty and stuffy. And that’s ok! Regular yoga may be preferable if you’re heat-sensitive or newer to yoga in general.

Regular yoga offers something for everyone regardless of fitness level, allowing you to focus on form without the distraction that added heat might create.

Choosing the Right Yoga for You

Having compared the differences between hot yoga vs regular yoga, one question remains: Which one is right for you? 

• Hot yoga – If you’re seeking a new experience or want to maximize calorie burn and flexibility, hot yoga might be a good fit for you. While experienced yogis may enjoy the challenge, it’s best for beginners to ease into it slowly, taking plenty of breaks and consulting with your instructor about any health concerns.
• Regular yoga – If you prefer the flexibility of practicing anywhere and aren’t keen on the idea of sweating through your mat, regular yoga may be the better choice. It’s also ideal if you are still learning proper alignment and techniques, allowing you to focus on precision and mindfulness without the added challenge of heat.

Ultimately, your choice depends on your personal goals, fitness level, and preferences. Think about what you want from your yoga session, and try the yoga style that best aligns with those expectations.

Hot or Not, Find Your Yoga Flow with Chuze

The best way to find out which kind of yoga is right for you? Try both. Listen to your body, assess your fitness goals, and see which practice resonates with you.

Whether you prefer an intense, sweat-inducing session or a moment of cool clarity, the key is maintaining a regular practice that supports your health and well-being. 

It’s all about balance, after all.

Another part of that balance is finding a great yoga class that won’t break the bank. That’s why at Chuze Fitness centers, our certified group instructors are dedicated to delivering tailored guidance at affordable prices.

Curious how it works? Visit a location near you for a free trial, or check out our virtual membership program.

Sources: 

National Library of Medicine. Acute Physiologic Effects of Performing Yoga in The Heat on Energy Expenditure, Range of Motion, and Inflammatory Biomarkers. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241641/

National Library of Medicine. Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998800/

CNet. Benefits of Hot Yoga: Is It Really Worth All That Sweat? https://www.cnet.com/health/fitness/benefits-of-hot-yoga/

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.