Hot Yoga vs Regular Yoga: Which One Suits Your Lifestyle Better?

Yoga has long been celebrated as a practice that cultivates body, mind, and spirit. But as wellness trends change, yoga itself has diverged into styles. Two of the most well-known are hot yoga and conventional yoga. Both have the same base of movement, awareness, and breathing, but they differ in intensity, setting, and overall effect. So, which of the two is best for your lifestyle?

We asked the same question to our expert, Akshit Khatri, Sports Officer, Sharda University - Noida, to help you decide better and here is what he shared with us.

What is Hot Yoga?

Hot yoga is the practice of yoga in a hot studio, typically between 35–40°C (95–105°F) and humid. Bikram Yoga, which is the most well-known under this category, is a set of 26 postures and 2 breathing exercises done in a specific format. Nowadays, though, most studios offer variations of power or flow classes in heated settings.

Benefits of Hot Yoga

According to Khatri, the benefits of doing hot yoga include:

• Deeper Stretch & Flexibility: Heat rapidly warms muscles for a greater range of motion.
• Detox Through Sweating: Profuse sweating can potentially wash out toxins and promote healthy skin.
• Cardiovascular Boost: Faster heart rate in heated environments provides it with a gentle cardio benefit.
• Calorie Burn: Research indicates hot yoga burns more calories than standard yoga practice.

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Considerations To Note For Hot Yoga

• Should not be done by individuals with heart disease, hypertension, or dehydration problems.
• Needs good hydration both before and after class.
• It can feel too intense for beginners not used to heat.

What is Regular Yoga?

Regular yoga includes the conventional practices performed at room temperature that are anything from relaxed hatha and restorative yoga to more energetic forms such as vinyasa or ashtanga. It addresses posture, breathing, and awareness without the added variable of heat.

Benefits of Regular Yoga

According to Khatri, the benefits of doing regular yoga include:

• Accessible to All Levels: Seniors, beginners, or those with health issues can practice safely.
• Mental Clarity and Stress Relief: Mindfulness and breathing calm the mind and body.
• Steady Progress: Strengthens, balances, and flexes without risk of heat stress.
• Versatility: Provides varied styles, from relaxing yin yoga to strength-building power yoga.

Considerations To Note For Regular Yoga:

• Less calorie burn than hot yoga.
• Less sweat than hot yoga.

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Hot Yoga vs Regular Yoga: Which Should You Choose?

“The decision between hot yoga and normal yoga is also based on your health status, fitness goals, and individual preferences,” said Khatri.

Hot yoga is ideal for those who like intense workouts and do not care about soaking up sweat in a warm setting. The heat accelerates the loosening of muscles, enabling deeper stretches, and the additional cardiovascular stimulation can enhance calorie burn. While it does pose the risks of dehydration, dizziness, or heat stroke, it is less advisable for new beginners or individuals with heart and blood pressure conditions. 

Regular yoga, on the other hand, is more manageable and has many styles to choose from, from relaxing restorative or yin practices to strength-training flows. It's best for beginners, seniors, or anyone looking for a sustainable and mindful practice without the added risk of heat. Though it won't burn as many calories as hot yoga, daily yoga offers consistent improvement in strength, flexibility, and mental acuity. Even many of its practitioners opt to mix it up—util

How to Choose the Style of Yoga That Works for You

Here is a simple expert-approved guide that can help you understand which style of yoga works better for you:

• Select Hot Yoga if: You enjoy intense exercise, like sweating, and desire a mix of strength, flexibility, and cardiovascular training.
• Select Regular Yoga if: You want a balanced, calming practice that you can maintain in the long term, or if you're a beginner or dealing with health issues.

Ultimately, there is no single response. Some practitioners even use both, hot yoga for an intense, detoxifying sweat session and regular yoga for balance and grounding.