Hot Yoga Vs. Unheated Yoga

A 2025 review examined the scientific evidence on hot yoga and its effects on the body and mind. Hot yoga refers to any yoga asana practiced in warm to hot conditions, generally at temperatures of 25 °C or higher. The authors searched major scientific databases for studies involving hot yoga with real human participants.

The researchers found 43 studies with a total of 942 participants, most of whom were female. Most studies involved Bikram yoga styles followed by general hot yoga and other hatha-based practices. Session lengths ranged from 20 to 90 minutes and temperatures varied widely. The review looked at immediate effects after a single session as well as longer term changes after repeated practice.

Results show that a single session of hot yoga raises body temperature and heart rate but does not require more energy than regular yoga at normal temperatures. Over weeks of practice, hot yoga may lead to some improvements in body composition, flexibility, balance, and cardiovascular indicators such as blood lipid profiles.

Hot yoga also showed encouraging but not definitive evidence for reducing psychological and affective symptoms and for supporting aspects of cognitive function. However caution is warranted, as case reports document instances of illness linked to hot yoga practice. Overall, hot yoga did not consistently increase acute energy expenditure or oxygen consumption compared to non-heated yoga, although participants often reported higher perceived exertion.

The authors conclude that while hot yoga appears to offer some health and functional benefits, claims that it is superior to other forms of exercise or yoga are not yet backed by strong evidence, and many existing studies have small sample sizes or weak experimental designs.