5 Incredible Benefits of Hot Yoga - Hot Yoga Guide for Beginners

Whether you are an experienced yogi or a beginner, there are certain benefits that you can only find in hot yoga. You don't need to learn all 8 million yoga poses to improve your health. In this article, we will cover why you should do the switch to hot yoga for improved sleep quality, flexibility and stress relief. 

Before you read on, we recommend you check out the Toasti Mat, the world's only heated yoga mat. Click here for a 15% discount. It's like a personal hot yoga class at home!

1. Improves Sleep Quality

You might have heard that exercising can lead to better sleep.

As it turns out, hot yoga can also produce positive sleep effects. A 2015 study found that people who participated in hot yoga (Bikram) classes were better at falling back to sleep naturally, after night-time awakenings. 

Hot yoga might not be as intense as a gym session, but it can give you similar benefits!

2. Develops Lower Body Strength

woman touching legs

The same NIH study, measured the effects of 22 hot (Bikram) yoga classes on different adults. The 90-minute classes revealed some impressive outcomes.

The study measured physical strength (through deadlifts), functional fitness, and cardiovascular fitness.

The study showed a significant increase in lower body strength for the group engaging in consistent hot yoga practice. 

In other words, hot yoga can make you stronger!

3. Burns Extra Calories

woman sweating

A Colorado State University study revealed the surprising calorie burning effects of hot (Bikram) yoga. The study was performed in a room heated to 105 degrees for 90-minutes. 

Some of the participants reported burning as many as 1,000 calories in one session! That's about the same calories in one Big Mac Combo meal! 

4. Decreases "Bad" Cholesterol

weight loss scrabble in plate

The 2015 Hot Yoga study also shows the effects of hot yoga on your body's biochemistry. 

When it comes to "bad" chemicals in your body the main culprit is usually cholesterol. Specifically, LDL-Cholesterol which collects on the walls of your arteries and can raise chances of a heart attack.

The NIH study showed that hot yoga decreased LDL cholesterol in older individuals while decreasing total cholesterol in the young individuals. Moreover, the study showed decreased arterial stiffness in young adults. 

In other words, no matter how old you are you can benefit from the positive health effects of hot yoga. 

5. Relieves Stress

stress scribble

According to the NIH study, Hot Yoga has been shown to improve perceived stress.

The study examined 51 men and women and evaluated them by the Perceived Stress Scale (PSS), after taking hot yoga classes.

The study concluded that 8 weeks of hot (Bikram) yoga was enough to significantly decrease perceived stress. 

How to get started with Hot Yoga

If you haven't done hot yoga before, don't sweat it (pun intended). Getting a yoga studio membership may sound time consuming and tedious. However, there are easy ways of giving hot yoga a try from the comfort of your own home.

Here are some tips to get started:

  • Invest in a heated yoga mat that reaches up to 105° F. We recommend the Toasti Mat. It is the world's only self-heating yoga mat and offers up to 4 temperature levels. Perfect for all skill levels. You may check it out here, and get 15% the regular pricetoasti mat
  • Follow a free at-home yoga instructor. We recommend Yoga with Adrienne because she offers free yoga videos for all fitness levels. Here is one video you can check out to get started:
  • Use a towel. Place a towel above your heated mat so that it catches your sweat. 
  • Stay Hydrated! Hot yoga will help you sweat down some calories. So remember to drink water before and after your session to maximize your experience.

Are you ready to get fit and healthier with hot yoga? If you are, give it a try. 

Remember, if you want the effective results use an effective mat.