More than a Feeling? Unravelling the Science Behind Hot Yoga

There’s no doubt that Hot yoga has gained popularity in the past few years and, despite the rising cost of energy (and heating) it continues to grow. But, just what is it about the craze for getting sweaty that keeps people coming back? As a yoga researcher and author of a PhD myself I wanted to know if, beyond the beads of sweat, there is good scientific evidence supporting the perceptual benefits of hot yoga.  I had a quick look at the studies so you don’t have to. Here’s what I found.

1. Enhanced Flexibility and Range of Motion:

Ever feel that in a hot room you can go deepr into poses? Well, there is research published in the Journal of Strength and Conditioning Research (2013) (1) which indicates that the heat in hot yoga studios may contribute to increased muscle flexibility and improved range of motion. The elevated temperature warms up muscles, making them more pliable and reducing the risk of injury during stretches and challenging poses. 

2. Detoxification at a Cellular Level:

Now, normally I hate anything that links yoga to ‘detoxing’ as in ‘twists can help detox your liver’ (no, your liver is good at that on its own thank you!) Hot yoga does however induce a profuse sweat, which is often seen as a means of detoxification. A study in the Journal of Environmental and Public Health (2011) (2) affirms that sweating helps eliminate toxins from the body, promoting a sense of cleansing and rejuvenation.

3. Cardiovascular Benefits:

The cardiovascular demands of hot yoga have been studied, with results suggesting positive impacts on heart health. A study in the European Journal of Preventive Cardiology (2014) (3) found that hot yoga can lead to improvements in arterial stiffness and blood pressure, contributing to overall cardiovascular fitness. Which is good news for anyone looking to improve their heart health.

4. Stress Reduction and Mental Well-being:

This is the big one!  The heat and mindfulness components of hot yoga create a unique environment for stress reduction. A very recent study reported by the Harvard Gazette in 2023 (4) and carried out by researchers at Massachusetts General Hospital demonstrated that regular hot yoga practice was associated with a 50% reduction in symptoms of mild to moderate depression and 44% of participants being considered in remission. 

5. Improved Strength and Endurance

Hot yoga can be hard! But, there’s a sweetener in there. The elevated temperature in hot yoga studios intensifies the physical challenge of the practice. A study in the Journal of Bodywork and Movement Therapies (2016). (5) revealed that the increased heat can enhance muscular strength and endurance, providing a more comprehensive workout. 

6. Energy Expenditure

Hot yoga's calorie-burning potential has been explored in a study published in the Journal of Exercise Rehabilitation (2015). (6) The findings suggest that the increased heat contributes to higher energy expenditure, potentially supporting weight management efforts. 

Conclusion
There are so many benefits that a regular yoga practice can bring but it’s good to know that the science also supports the addition of heat.  If you want to improve your cardiovascular health, overall strength and endurance, range of motion, and of course beat the January blues then starting a hot practice could be the thing for you! 

(Remember, always consult with your doctor before starting any new exercise regimen, especially if you have pre-existing health conditions). 

For anyone wanting to try a session in Norwich, Hotpod Yoga is in the Castle Quarter and has a brilliant intro offer of two weeks of Unlimited yoga for £18. Oh, and I teach there too, Tuesdays at 5.30 pm