Baseer Maroof, LCSW · Raleigh, NC · Adults 21+

Hot Yoga

Hot yoga is yoga in a heated room, with steady breath and a lot of sweat. Teachers describe the heat as a helper: it warms the muscles so the body softens and each stretch opens deeper.

As you hold each pose and breathe, tension melts and the mind gets quiet. Many leave class feeling light, loose and renewed.

Inside your body in a hot stretch

Heat builds at the core and spreads. Muscles soften as you breathe.

Forward Fold. Let the upper body hang heavy and fold. This one wakes up the whole back of the body, from the heels to the crown of the head.

Glowing glass-like body in a deep forward fold, full of colorful flowers, with a golden glow at the core
Holding the stretch

Tap a number to light it up.

An artistic picture, not a medical image.

The 10 classic hot yoga poses

The heart of a hot class. Hold strong, breathe, and let the heat do the work.

  1. Illustration of a man in Half Moon pose

    Half Moon

    Ardha Chandrasana

    Stretches the whole side of the body, hip to fingertip, and wakes up the spine.

  2. Illustration of a man in Awkward pose

    Awkward

    Utkatasana

    Fires up the thighs and builds strong, steady legs.

  3. Illustration of a man in Eagle pose

    Eagle

    Garudasana

    Wraps the arms and legs to open the shoulders and hips and sharpen balance.

  4. Illustration of a man in Standing Head to Knee pose

    Standing Head to Knee

    Dandayamana Janushirasana

    Builds an iron standing leg and a long stretch down the back of the body.

  5. Illustration of a man in Standing Bow pose

    Standing Bow

    Dandayamana Dhanurasana

    Opens the chest and shoulders while the standing leg grows strong.

  6. Illustration of a man in Triangle pose

    Triangle

    Trikonasana

    Works nearly every muscle at once and opens the hips and side body.

  7. Illustration of a man in Tree pose

    Tree

    Vrksasana

    Roots you down through one foot and brings calm, steady balance.

  8. Illustration of a man in Camel pose

    Camel

    Ustrasana

    Opens the whole front of the body in a deep, energising backbend.

  9. Illustration of a man in Rabbit pose

    Rabbit

    Sasangasana

    Rounds the spine for a long, soothing stretch through the back and neck.

  10. Illustration of a man in Cobra pose

    Cobra

    Bhujangasana

    Strengthens the lower back and lifts the chest.

Heat safety check

Is hot yoga a good idea for me?

Tick anything that applies.

A screen to start a conversation, not medical clearance.

Be careful if…

Sources

All sources, linked10 references⌄
  1. Nyer MB et al. A randomized controlled trial of community-delivered heated hatha yoga for moderate-to-severe depression. J Clin Psychiatry 2023;84(6):22m14621. pubmed.ncbi.nlm.nih.gov/37883245/
  2. Janssen CW et al. JAMA Psychiatry 2016;73(8):789–795. pubmed.ncbi.nlm.nih.gov/27172277/
  3. Noetel M et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 2024;384:e075847. pubmed.ncbi.nlm.nih.gov/38355154/
  4. Cramer H et al. The safety of yoga: a systematic review and meta-analysis of randomized controlled trials. Am J Epidemiol 2015;182(4):281–293. pubmed.ncbi.nlm.nih.gov/26116216/
  5. Postures of Bikram Yoga (the classic 26-pose hot yoga sequence). Wikipedia. en.wikipedia.org/wiki/Postures_of_Bikram_Yoga
  6. Eagle Pose (Garudasana). Yoga Journal. yogajournal.com/poses/eagle-pose/
  7. Extended Triangle Pose (Utthita Trikonasana). Yoga Journal. yogajournal.com/poses/extended-triangle-pose/
  8. Tree Pose (Vrksasana). Yoga Journal. yogajournal.com/practice/beginners/how-to/tree-pose/
  9. Camel Pose (Ustrasana). Yoga Journal. yogajournal.com/poses/camel-pose/
  10. Cobra Pose (Bhujangasana). Yoga Journal. yogajournal.com/poses/cobra-pose-2/

Related on this site

InsomniaStress & burnoutSomatic workTrauma & the bodySpiritual TrainingAnxietyDepressionADHDEverything
← BodyGalaxy