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By Lucy Notarantonio
Senior Reporter
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Yoga is good for the mind, body and soul—but how does it change when practiced in a heated environment?
Hot yoga was developed from the traditional hatha yoga practice, according to Live Science. The heated sessions were created to simulate the intense temperatures of India, where yoga originated over 5,000 years ago.
Today, it is a popular exercise enjoyed by about 36 percent of American yoga practitioners, according to research shared by yoga mat company Asivana Yoga. It involves practicing physical postures in a room typically heated to 90–105ºF (35–40ºC), which exceeds skin temperature and is possibly above core temperature in an exercising person, states the International Association of Yoga Therapists.
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Participants often turn to this practice, known as Bikram yoga, to enhance flexibility and burn extra calories. But while the mantra "no pain, no gain" may push them through, does it truly deliver the benefits they expect?
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Studies have previously found it is no better for your heart and hot yoga goers only lost a bit more body fat. Sam Setareh, a cardiologist based in California, spoke to Newsweek about the risks involved with the exercise that is practiced by approximately 13.8 million hot yoga practitioners, according to Asivana Yoga.
We also spoke to certified yoga instructor Anouska Shenn, she said: "There really isn't much benefit to doing yoga in a heated space, and the risks outweigh the benefits."
Setareh, the director of Clinical Cardiology and Cardiovascular Performance at Beverly Hills Cardiovascular, explained that the high temperatures can impact the cardiovascular and renal systems, particularly in individuals with preexisting conditions.
He advises people living with chronic kidney disease, diabetes, or other chronic conditions to check with a healthcare professional before engaging in the activity. Pregnant women should also avoid hot yoga. But for those who don't have any medical concerns, these are the warning signs that may indicate more than a pulled muscle:
- Dizziness
- Palpitations
- Chest pain
- Excessive fatigue
Setareh said: "These may indicate that they are overexerting their cardiovascular system during hot yoga. Repeated exposure to high-heat workouts can lead to chronic cardiovascular strain. However, more research is needed to fully understand the long-term effects on heart health."
Yoga is becoming extremely popular, with the number of participants growing by nearly 9 million since 2014, according to Statista. By 2023, over 34 million people in the United States took part in yoga.
While it's always good to challenge yourself, Setareh has highlighted how taking this exercise to the next level and adding heat to the room, may do more harm than good.
Heart Rate and Blood Pressure
He said: "Practicing yoga in high temperatures can lead to increased heart rate and variable blood pressure responses. A study on Bikram yoga showed significant increases in heart rate and myocardial oxygen consumption, with systolic blood pressure remaining stable and diastolic blood pressure decreasing during the session. This can be particularly concerning for individuals with preexisting heart conditions, as the cardiovascular system is under additional stress."
Cardiovascular Risks
"Hot yoga can pose specific cardiovascular risks, including arrhythmias and the potential for acute myocardial infarction, especially in those with underlying coronary heart disease (CHD). The American College of Sports Medicine notes that unaccustomed vigorous physical exertion, particularly in hot environments, can trigger such events," he told Newsweek.
Dehydration and Electrolyte Imbalances
When exercising in the heat, people often sweat more than they drink, leading to dehydration and loss of electrolytes—minerals that are essential for your body to function.
Setareh told Newsweek: "Hot yoga can lead to significant fluid and electrolyte loss due to excessive sweating. This can result in dehydration and imbalances in sodium and potassium levels, which are critical for normal cellular function and cardiovascular stability."
He recommends hydration before, during, and after hot yoga sessions. Along with consuming electrolyte-rich fluids like coconut water can help prevent imbalances and support overall hydration status.
Kidney Function
Excessive sweating can impact kidney function, particularly in individuals with preexisting kidney disease or a history of kidney stones, told Setareh.
Not drinking enough fluids during exercise can lead to dehydration, which can an exacerbate kidney stone formation and impair renal function.
Rhabdomyolysis
Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the bloodstream. Setareh told Newsweek that hot yoga can contribute to this condition which can lead to kidney damage.
The preventive measures include staying well-hydrated, avoiding overexertion, and gradually acclimating to the heat.
'Risks Outweigh the Benefits'
Indeed, participants are urged to ease themselves into this exercise. Shenn, the founder of workplace wellness agency The Office Yoga Company in London, recommends choosing a studio with a heat of around 84ºF if you really want to give it a go.
She also encourages people to wear moisture-wicking clothes to help the sweat evaporate, stay hydrated and to avoid powering through, if you feel light-headed.
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