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When it comes to hot yoga, you probably have a few questions. What actually is it? Will you pass out from the temperature? What does hot yoga really do? And what is the difference between yoga and hot yoga? Well, fret not.
Here, WH Fitness Director and yoga teacher, Bridie Wilkins, gives you the down-low, including the best hot yoga studios and classes to try in the UK.
What is hot yoga?
The idea of practicing yoga in a heated room (temperatures range from 32-40 degrees Celsius) started with Bikram Choudhury, who, thanks to accusations of sexual harassment and rape, as well as a warrant for his arrest in the USA, is now disgraced and living in Mexico. Though the Bikram name has been marred, people are still practicing across the Western world, with other franchises — working on a similar ‘hot’ premise.
Interestingly, it's said that it was never meant to bring on profuse sweating or an elevated heart rate. Even in India, it's practiced during the less hot parts of the day; in the morning, before the sun comes up, or in the evening, when it goes down.
While most hot yoga classes include a mixture of sequences, Bikram classes comprise the same 26 set postures (or asanas in Sanskrit), that are typically run through twice.
What does hot yoga do?
It increases flexibility (though that’s not wholly positive — see negatives, below), tones the body, increases lung capacity and improves cardio health.
'The heat can alleviate joint stiffness, increase blood circulation, boost the immune system and release endorphins, which have been shown to ease pain', says Genny Wilkinson-Priest who is the Yoga Manager at triyoga'. 'It is not only safe, it is healing.'
It’s also got mental benefits; not only do you get the usual exercise-related endorphin spike, but the intensity of the workout means you have to focus on breathing and it can be a surprisingly mindful activity.
How hot is hot yoga?
The temperatures clock in between 37-40 degrees C, depending on the studio, and intense humidity. That’s about the same temperature as a good bath, however you’re not expected to do an hour of yoga in a bath, so the reality is a lot of sweating.
What is the difference between yoga and hot yoga?
The temperature! Standard yoga practices are done at room temperature, but hot yoga is done at 37-40 degrees C. You'll do the same poses and flow in the same way, but the temperature could make the session feel more uncomfortable.
What to wear to hot yoga?
Wear whatever you’re comfortable in; a vest and shorts, a jersey and tracksuit bottoms, a full onesie. Just be prepared for heat (so the more bare skin for cooling, the better) and bring something to change into after— whether you plan to shower or not — as nothing brings on a cold like stepping out of a hot yoga class, wearing damp workout clothes, into wintery climes.
How many calories are burnt during hot yoga?
Is hot yoga a good way to lose weight, you ask? A huge amount of the hype around hot yoga focuses on the huge weight loss potential — and it may be justified. It’s said that a slow 90-minute class burns 333 calories, but faster flows can torch up to 930. Though the stats are contentious; Bikram College Yoga studies found it burns only about 500 calories. So, can you lose weight with hot yoga? Yes... as with any exercise.
What are the downsides of hot yoga?
- As the muscles are artificially warmed up, it’s said to make injuries — often from over-stretching — more likely.
- As the classes often involve fast flows in big groups in dark rooms, the teacher isn’t always able to correct mistakes that can lead to problems; either immediately or over time.
- Though it’s safe for most people, due to the extreme heat, it can lead to exhaustion or dehydration, with an American Council on Exercise (ACE) showing that practitioners' body temperatures reach near-dangerous levels.
Just make sure you drink enough water before, during and after the class, and take a TO if you start to feel unwell. Also, don’t practice if you have a heart condition or cardiovascular disease, if you’re pregnant, over the age of 60 or under 16. In fact, it’s best to consult a doctor before starting.
Is hot yoga better than other types of yoga?
Short answer: no. Long answer: It depends what you want to get from a practice. If calorie burn is your priority, then hot is more effective, but yoga in non-heated rooms has more longevity simply because it’s less intense — but you get the same physical benefits and, arguably, more mindful ones.
9 best hot yoga studios in the UK
1. Breeze Yoga
Studio locations: Beckenham, breezeyoga.co.uk
Class price: £50 for 20 days of unlimited classes, or £20 for one class, packages available
Breeze is all about making hot yoga accessible to everyone – it offers a wide range of classes according to how often you practice (or not at all), and every teacher there is the kind that makes you feel like you’re their best friend. As for the hot studio itself, it’s heated to between 36 and 42 degrees Celsius, so be prepared to get a serious sweat on. And remember to bring a towel.
2. triyoga
Studio locations: Camden, Shoreditch, Soho, Ealing, Chelsea, triyoga.co.uk
Class price: £17 for one class, £12 each when bought in packs of 20
WH bets you can't name a more iconic London yoga studio brand. But triyoga lives up to expectation for good reason—the studio has it all. From morning self-practice Mysore-style Ashtanga yoga to one of the most varied rosters of teachers it's where devoted yogis flock to practice.
It's why some teachers here have achieved rockstar status - so you’ll need to book on to classes quickly.
3. Fierce Grace
Studio locations: Primrose Hill, Camden, Brixton, Kilburn, Muswell Hill, Finchley, Old Street, fiercegrace.com
Class price: £10-17 for drop-ins; £30 introductory offer for unlimited classes
Fierce Grace pitches itself as a revolutionary London yoga class that's suitable for all ages.
Founder Michelle Pernetta’s believes that her yoga brand is this antithesis of Instagram-perfect yoga culture, which is good because at the end of the Bikram-inspired class you’re guaranteed to be a red, sweaty mess.
Between the heat and the intensity of the teacher’s delivery, the effect is almost hypnotic and delivers the most relaxing savasana. The studios cater for all abilities; speak to someone on the desk about what class will best suit your needs.
4. Hotpod Yoga
Studio locations: Dulwich, Belgravia, South Wimbledon, Brixton, Notting Hill and Hackney, hotpodyoga.com
Class price: £14 per class
Hotpod Yoga is exactly how it sounds… Hot. Be sure to fill your water flask and take a yoga towel because it’s going to get sweaty in the inflatable igloo.
Try one of their many flows that target mind and body. concentrating on deep stretches and core poses. You'll be aching in all the right places after one of their 45 or 60-minute sessions.
5. Yogarise (formerly Yotopia)
Studio location: Covent Garden, yogarise.london
Class price: £17 for 1 class or 20 days for £35
Yogarise (formerly know as Yotopia) is a yoga studio designed for studios yogis. Choose from hot or non-heated studios to practice in, and a wide range of classes that push your own stretch skills.
You even have the option to work on inversions and headstands, if you're at that level of training.
Not into the advanced stuff? Kick it beginner style and stick to your warrior II. Top tip: take your own towels to avoid an extra charge.
6. Yogahaven
Studio location: Clapham, Richmond, Birmingham, Solihull, East Croydon yogahaven.co.uk
Class price: £11 per class
Yogahaven’s classes are centred around a unique style of hot yoga called ‘leela’ meaning ‘play’ in Sanskrit. The principle is a fusion of ‘magic’ and ‘fun’ that leaves you feeling both invigorated and relaxed at once – the temperature in the studio is set to 36 degrees, the optimum to allow your muscles to stretch deeper, stimulate circulation and boost the release of serotonin. Glow guaranteed.
7. The Hot Spot Yoga
Studio location: Parsons Green, thehotspotyoga.co.uk
Class price: £20 per class
The Hot Spot Yoga studio is tucked away in a quaint corner of Parsons Green, setting the scene for what’s inside. Expect your hot yoga classes to come candlelit of an evening, or opt for their signature ‘yin + tonic’ class – during which essential oils are released to awaken your senses, and you’ll finish with an indulgent aromatherapy meditation. Cloud nine awaits.
8. Yoga’s Got Hot
Studio location: Edinburgh, yogasgothot.com/
Class price: Introductory offer of £30 for 3 classes
It’s only natural for hot yoga to seem daunting for newbies, so Yoga’s Got Hot in Edinburgh offers ‘warm’ yoga as well as the traditional hot style. For the former, the studio is heated to a comfortable 26 degrees – just enough to encourage a deeper stretch, while there’s also the option to tackle a hot flow in 32 degrees. Whichever you go for, rest assured you’re in capable hands – hands that’ll make every effort to ensure you’re completely at ease.
9. Ocean Flow Yoga
Studio location: Newquay, Cornwall, oceanflowyoga.co.uk
Class price: £10 per class, or £45 for 5 classes
The brains behind Ocean Flow Yoga have thought about everything – since re-opening post-lockdown, they’ve installed a new Air Filtration Unit, mood lighting, infrared heaters, hygienic flooring and a humidity regulator. Each hot yoga class lasts 60 minutes, and you’ll work through Bikram’s classic 26-posture series to activate every muscle, gland and system in your body that promotes healing.
For advanced practitioners, there’s also the option to attend the studio’s Silent Hot class – the exact same format, without any chat. Your teacher will start a class with ‘go’ and simply note ‘change’ when you need to move into the next posture. Thoroughly recommended for anyone familiar with the practice who could do with working on the connection to their breath.
Related stories:
- 13 types of yoga explained by the experts + how to pick the right style for you
- 14 benefits of yoga and why you should be doing it more regularly
- Yoga challenge: 'I practiced every day for 2 weeks – and the results were a huge win'
Bridie is Fitness Editor at Women's Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).
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Bex is a wellbeing writer, brand consultant and qualified yoga and meditation teacher who likes baths, crystals, running with her pup Gustav and making unboring vegan-ish food.