Hot yoga has evolved from its controversial origins into a mainstream wellness practice, but it's not for everyone.
Developed by Bikram Choudhury in the 1970s, the practice was originally associated with a cult-like following and allegations of abuse. Today, most studios focus on safety and self-care, not suffering.
Research shows hot yoga may improve heart health, metabolic function, and bone density, and reduce stress. However, studies have not proven it is more effective than room-temperature yoga.
"I feel I can move more freely. My range of motion is greater," said Laura Lusson, a certified yoga instructor in Chicago. "Sweating feels good."
Many studios now offer hot vinyasa, a fast-paced flow, and even hot Pilates or HIIT. But some instructors warn that combining intense heat with vigorous movement can be dangerous. Beginners should start with a traditional hatha class.
Before starting, get medical clearance. Hot yoga is not safe during pregnancy and may be risky for those with heart conditions or high blood pressure. Dehydration is the most common risk. Go in hydrated but not overfull, and replenish electrolytes afterward.
"If something doesn't feel good, stop," Lusson advised. Modifications are available for all ages and fitness levels.