Is Hot Yoga Dangerous? A Physician’s Perspective

If you’ve ever searched for a yoga studio, it’s very likely that you’ve encountered hot yoga. Some studios specialize in hot yoga. Others may offer it as an option. But what is hot yoga? What can hot yoga do for you? And is hot yoga even safe? In this article, I’ll go over the history, the available science, and the pros and cons of a hot yoga practice.

Hot Yoga is not Traditional

Since hot yoga seems to be everywhere, you might be surprised to learn that the practice is relatively new. Yoga has been around for thousands of years. What we in the West know as yoga was originally conceptualized as a way to prepare the body and mind for meditation. Yoga started in what we today call India, so you could argue that yoga has always been hot.  “Hot yoga”, on the other hand, came into being in the 1970s. It was devised by Bikram Choudhury, an entrepreneurial yogi.

The story goes that an experience in a Japanese sauna sparked his curiosity and led to the invention of the practice. Choudhury claimed to ease a range of afflictions with his system. He built a yoga empire based on his hot yoga teachings before being forced out due to allegations of sexual assault.

Despite this sordid history, thousands of yogis continue to flock to hot yoga studios, craving the sweaty high that many claim to experience. At a prescribed 90 minutes at 105 degrees Fahrenheit with 40 percent humidity, Bikram-based classes can be intense. But Bikram Yoga is not the only kind of yoga that falls into the “hot” category. Studios offering “hot yoga” may offer a range of temperatures from as low as 80 degrees, with varying degrees of humidity.

Claims of “detoxification”, “purification”, and stress reduction are common to hot yoga. But does the story hold up to scrutiny?  And is the practice even safe?

What the Research Says About Hot Yoga

There is not a lot of research available. But one study found that while yoga practice itself had benefits for the cardiovascular system, the addition of heat had little to no added impact.

It’s not surprising that another study found that doing yoga in a heated room created a perception of greater intensity. And it naturally caused the heart rate to increase more than the same practice at room temperature.  But when measured objectively (including VO2 max, or oxygen consumption) there was no real difference.

Yet another study found that mental well-being seems to improve with hot yoga, but since they didn’t include a control group practicing yoga at room temperature, it’s very likely that this benefit came from the yoga practice itself.

From a safety perspective, another study looked at healthy volunteers below the age of 45 and found no worrisome findings. Like the other studies, there was a greater perception of intensity with hot versus room temperature yoga. But physiologically, there was no actual difference.  

What are the Downsides to Hot Yoga?

Although it’s rare, hot yoga has been linked to heat stroke, a condition that can be fatal. And excessive sweating may lead to severe depletion of electrolytes. This can put you at risk for confusion and even seizures if it’s not properly treated.

Besides the heat, hot yoga may expose you to more germs than regular yoga. That’s because hot, humid conditions can be a fertile breeding ground for bacteria. Always bring your own yoga mat and clean it off with an alcohol-based spray when you’re done. If the room seems grubby or the floor is wet or sticky, chances are good that the studio is not paying attention to hygiene.

So who should avoid hot yoga? If you are taking blood pressure medications, diuretics, or have a history of heat stroke or heat exhaustion, it’s best to stay away from hot yoga. That’s because you may have a more intense reaction to the heat. Check with your doctor if you have any other medical conditions, including muscle or tendon injuries, or if you’re receiving chemotherapy for cancer.

Hot Yoga: The Bottom Line

If you are choosing hot yoga because you’ve heard that it is somehow better than regular yoga, the truth is that there is no good evidence that the heat offers any added benefit.

Yoga is a practice that offers a wide range of health benefits when done safely and consistently. It’s a great way to de-stress and to reconnect with yourself. If the heat of hot yoga adds to your enjoyment, and you have no serious health issues, you don’t necessarily need to avoid it.

It’s important to remember that the studies I reference were done with healthy volunteers. If you have any concerns about your yoga practice, check in with your doctor for personalized advice about your health and wellness.

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The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.

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Yoga for Seniors: The Physical Benefits

As you age, it’s normal for the body to become less flexible and to feel a little weaker. Your sense of balance may also become less certain. It’s understandable that these changes may cause some people to avoid exercise out of fear or frustration. But in many cases, that may only cause these problems to accelerate.

Regular exercise is vital for preserving your mobility, strength, and flexibility. Walking, biking (including stationary cycling) and going to the gym are all good options. But yoga has a unique range of benefits that makes it a great fit for many seniors, and a perfect add-on to other forms of exercise.

If you scroll Instagram, it’s easy to feel that yoga is out of reach.

Brightly tinted photos of bendy yoga practitioners balancing on one leg (or even one arm!) can be intimidating. But the truth is that most people who practice yoga don’t do these poses. And the ones who do have often spent years developing the skills that the sparkly Instagram influencers are so eager to show off. Don’t let them intimidate you. You don’t have to be flexible, skinny, or a Zen master to get started. There is a style of yoga to suit almost everyone.

But will a gentler form of yoga do you any good? The answer for most people is yes! Recent research looking into the effects of yoga on senior health shows important and sustainable benefits.

A recent study published in the Annals of Internal Medicine reviewed 33 studies of yoga in people over the age of 65. The studies included seniors living in the community, others in nursing homes, and some with chronic diseases. Hatha yoga (what we typically think of as yoga) and chair yoga were the main styles of yoga that were evaluated,

In this review, yoga was found to improve lower body strength and endurance. There was also evidence that yoga improved balance and reduced signs of frailty.  Although the researchers could not say whether yoga was any better than other types of exercise, other studies have found evidence of improved mental health and cognition in seniors.

If you’re an older adult and wondering if yoga is for you, here’s a quick rundown of the ways yoga can enhance your health and wellbeing.

Of course, if you’re dealing with injuries, health conditions, or unexplained pain, check with your physician before starting a yoga program—or any form of exercise.

Improved Flexibility and Range of Motion: One of the most noticeable benefits of practicing yoga for seniors can be improvement in flexibility and range of motion. Yoga postures, or asanas, gently stretch and elongate muscles, tendons, and ligaments, promoting suppleness and reducing stiffness. Regular practice can help you maintain and even improve your ability to perform daily tasks, such as bending, reaching, and turning, with less discomfort or strain.

Enhanced Strength and Balance: Yoga poses not only improve flexibility but may also build strength in the muscles, particularly the core muscles that support the spine and provide stability. This strength training aspect of yoga is crucial for seniors, as it may reduce the risk of falls and fractures. Balance issues are common in older adults. If you have balance problems, be sure to check with your doctor before starting yoga.

Increased Energy and Vitality:  The combination of physical movement, breathing exercises (pranayama), and meditation can help refresh your mind and body. And as a result, many seniors find that they can participate in more activities, stay engaged in their communities, and maintain a more active and fulfilling lifestyle.

Stress Reduction and Mental Well-being: The practice of yoga is not limited to physical exercise; it also encompasses mindfulness and relaxation techniques. If you’re a senior, you know that many people in this age group face emotional challenges, including stress, anxiety, and depression. Yoga encourages deep breathing and can calm the mind.

Yoga also has potential benefits for the heart, which I covered in a previous article.

If you’re curious about yoga, first check with your doctor to be sure it’s a good choice for you. Next, find a yoga studio with classes for seniors and beginners. Or look for a certified yoga teacher who is comfortable and experienced in working with seniors or those with physical limitations.

Yoga is a holistic practice that offers a wide range of physical benefits for seniors. By making yoga part of your routine, you may experience increased flexibility, improved balance and stability, stronger muscles, and reduced pain and discomfort.

With proper guidance and a gradual approach, yoga can be transformative.

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