Hot flow yoga, also known as hot vinyasa, takes the grace and fluidity of a vinyasa class and infuses it with the warmth of a heated room. Think of it as a dynamic dance between breath and movement, where each pose seamlessly flows into the next.
The heat—typically between 95 and 105 degrees Fahrenheit with added humidity—encourages detoxification through sweat. Many students find the heat helps improve flexibility, making it easier to sink deeper into poses. This type of yoga focuses on linking breath and movement to create a continuous flow.
Classes typically start with sun salutations to warm up the body before transitioning to a series of standing and floor poses. A well-rounded hot flow yoga class ends with a final relaxation in Savasana (corpse pose).
How Hot Yoga Differs From Bikram Yoga
It’s easy to confuse hot yoga with Bikram yoga, but they’re not the same. Although both are practiced in heated rooms, there are fundamental differences.
Bikram, developed by Bikram Choudhury, follows a specific sequence of 26 poses and two breathing exercises. It can feel rigid to some, as this sequence rarely changes, regardless of the instructor or studio. However, hot flow yoga offers a more fluid experience, with variations and sequences based on the instructor’s training, experience, and style.
Many consider it more creative. In the hands of an experienced instructor, each hot flow class is like a carefully curated journey of exploration.
Benefits Of Hot Flow Yoga
Like most forms of yoga, hot flow provides a multitude of physical, mental, and even spiritual benefits, including the benefits of meditation. Because it raises your core temperature and makes you sweat, many notice a detoxifying cleanse from the practice.
Let’s explore the other benefits:
- Enhanced Flexibility: The heat allows muscles to relax and stretch further than in a traditional studio setting, helping practitioners achieve greater flexibility. Many yogis swear that this enhanced flexibility in a hot studio translates into their everyday lives, making them feel more limber.
- Stress Relief: Combining focused breathing techniques with physical movement has a powerful impact on stress levels. In fact, according to research on yoga and stress by the National Library of Medicine, “Yoga has been shown to have a significant impact in reducing stress, improving mood, and enhancing well-being.” There’s just something so cathartic about flowing through poses while your worries melt away.
- Improved Circulation and Cardiovascular Health: The heat raises your heart rate, providing a gentle yet effective cardiovascular workout. As the heart pumps faster, circulation improves, sending oxygenated blood to nourish every cell in the body. Think of it this way: You’re simultaneously getting a heart-pumping workout and a deep-tissue massage, but the massage therapist is the heat and your own movement.
- Strength Building: Although the heated environment may initially feel like it’s all about flexibility, hot flow builds surprising strength as you move through poses that require you to engage different muscle groups. Holding these poses builds stamina and tones muscles. You might be surprised by the incredible, quiet strength that emerges after even just one session.
Preparing for Your First Hot Flow Class
Taking your first hot yoga class is an experience like no other. Here’s what to do (and expect) before stepping onto your yoga mat:
- Hydration is Essential: It’s no secret that hot flow yoga is, well, hot. Make sure to hydrate well the day before your class, throughout the day, and even afterward. Proper hydration helps regulate body temperature and prevents fatigue, allowing you to focus on your practice rather than feeling parched.
- Dress Appropriately: Choose breathable, moisture-wicking clothing to keep cool. It can be a good idea to bring an extra layer of clothing, such as a lightweight zip-up or a shawl, for the final relaxation in Savasana. Once the heat is turned down in those last few moments of class, it can be surprising how rapidly your temperature changes.
- Arrive Early and Communicate: Get there early enough to introduce yourself to the instructor and inform them of any injuries or concerns you have. Let the instructor know it’s your first class—they’re there to guide and support your practice.
- Embrace the Heat and Pace Yourself: This isn’t a competition—go at your own pace, take breaks when you need to, and listen to your body’s cues.
Safety Tips
- While hot yoga is a beautiful and invigorating experience, it is important to approach it with caution. If you’re pregnant, breastfeeding, have high blood pressure, diabetes, cardiovascular illnesses, or any concerns about your health, it is essential to consult your physician or a healthcare professional before starting any new fitness program.
- Drink plenty of water before, during, and after class to stay hydrated, as hot flow yoga can be physically demanding, and the heated room may cause dehydration if you aren’t prepared.
- If at any point you feel dizzy, lightheaded, or unwell, listen to your body. Gently come out of the pose, rest in child’s pose (or any restorative posture that feels best for you) and take deep breaths until the feeling subsides. Stepping outside for fresh air might be beneficial.
FAQs About Hot Flow Yoga
What is hot flow yoga?
Hot flow yoga combines the principles of vinyasa flow yoga with a heated environment. Typically heated to temperatures between 95 to 105 degrees with added humidity, it encourages detoxification through sweat. This can improve flexibility while promoting mindfulness and relaxation. Classes involve flowing seamlessly from one pose to another, guided by your breath, and often incorporate elements of strength training.
Is hot flow yoga hard?
The intensity of hot flow yoga varies. Beginners should start slowly and listen to their bodies. Although the heat adds another level of challenge, experienced instructors guide you at a pace that feels suitable to your level and needs.
Is hot flow yoga good for weight loss?
Hot flow yoga alone isn’t a magic solution for weight loss, but it can definitely play a role in a holistic approach to wellness. Hot flow yoga helps boost your metabolism and burn calories as your body works harder to regulate its temperature. If you pair it with healthy eating and additional movement in your life, hot flow yoga is a wonderful complement.
Is flow yoga okay for beginners?
Flow yoga, including the “hot” version, is appropriate for beginners when approached mindfully. Modifications exist for most poses, and beginners are encouraged to listen to their bodies, resting when needed.
Conclusion
Whether you’re drawn to hot flow yoga to unlock new depths of flexibility, challenge yourself physically, quiet a busy mind, or find stillness amid the hustle of life, it can be a transformational experience. But remember, mindfulness and self-compassion are your greatest assets.
The key is to honor where you are in your practice—and most importantly—to have fun as you discover the joy of movement.