Short answer
Yes, hot yoga can be bad for you. It is practiced at 104 °F over a period of 90 minutes, which can cause your core temperature to rise to dangerous extremes. Traditional yoga offers many of the same benefits and is generally much safer.
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Yoga has been around for about 5,000 years. Since its inception, yoga has been used for exercise, meditation, and spirituality. The ancient practice offers many benefits, including increased flexibility, muscle tone, energy, and metabolism. However, there are now many different types of yoga—and they each come with their own risks and rewards.
Hot yoga is one of the latest forms, and it’s rapidly growing in popularity. It’s based on Bikram Yoga, a styling developed by Indian-American guru Bikram Choudhury in the early 1970s. Bikram based his style of yoga on the climate of India, where the practice is thought to have originated. Bikram’s “hot” yoga is usually practiced in a studio at 104 °F with around 40% humidity, hence the name. In about 90 minutes, participants cycle through 26 postures utilizing two different breathing techniques.
Sounds pretty sweaty, right? So why would anyone want to do this to themselves?
The high temperature in the hot yoga room is supposed to help loosen your muscles and joints, allowing your body to stretch further, detoxify faster and tone more rapidly. It also allegedly helps alleviate chiropractic issues like arthritis, knee pain and back problems. But since hot yoga is still relatively new, there isn’t a lot substantial data to confirm or rule out these claims.
One Colorado State University study did find that hot yoga helped with moderate weight loss; however, participants weren’t losing nearly as much weight as they expected from the grueling sweat sessions. The research revealed that men work off an average of 460 calories per session, but women only burn around 330. By comparison, moderate cycling burns around 400-500 calories in the same amount of time.
Another study, sponsored by the American Council on Exercise, found that hot yoga can, in fact, raise internal temperatures and heart rates to dangerous levels, which can lead to heat illness or heatstroke. Everyone’s body responds differently, but some individuals appear to be more at risk than others... particularly those with heat intolerance.
Consult your physician before attempting hot yoga. And even if you are given the green light, it’s still important to take precautions. Before a hot yoga session, it’s crucial to hydrate: aim to drink 8-10 cups of water per day to make up for the sweat you will lose in the session. Additionally, listen to your body and know your limits. If you feel yourself overheating, step out of the room. The satisfaction of completing a full class is not worth a heatstroke.
Possible short-term side effects
- increased heart rate
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dizziness
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dehydration
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nausea
Benefits
- moderate weight loss
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increased flexibility
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improved posture
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muscle tone
Healthier alternatives
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