• Boosts flexibility

​It's no secret that yoga is good for flexibility. But turning the temperature up with hot yoga could be even better. Adding heat while stretching warms up your muscles, which may increase your range of motion.

One study found that Bikram yoga participants had greater flexibility in their shoulders, lower back, and hamstrings after 8 weeks of practice. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241641/

https://pubmed.ncbi.nlm.nih.gov/22592178/

 

• Preserves bone mass

Bone density declines as we get older, raising the risk of broken bones and osteoporosis. Practicing hot yoga may help preserve bone density and stave off those risks. A study found that after 5 years of consistent hot yoga practice, pre-menopausal women had greater bone density. This is important because hormone changes during menopause may speed up bone loss.

https://www.scirp.org/journal/paperinformation?paperid=45729

 

• ​​May help regulate blood glucose levels

Many forms of exercise can help regulate blood sugar (glucose) levels. But yoga may be particularly helpful, making it a great option for people with Type 2 diabetes and those at a greater risk. Research has shown that even a short-term Bikram yoga routine may improve glucose tolerance in older adults with obesity.

https://pubmed.ncbi.nlm.nih.gov/24138995/

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• Promotes heart health 

Exercising in the heat is undoubtedly a challenging workout. Your body has to work harder in hotter temperatures. In a small study, 12 hot yoga sessions promoted cardiovascular fitness (vO₂ max) and greater heat tolerance in participants.

Although, another study comparing hot yoga and regular yoga found that the postures alone may be enough to reap positive benefits. This is beneficial for populations that may be less tolerant to heat.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241641/​

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• Helps manage stress

Ask any yogi why they practice yoga, and many will mention stress relief. And there is research to back this up. Regular yoga practice may release calming chemicals in the brain. It's been shown to promote mindfulness and self-compassion to help you manage stress better.

And these advantages aren't limited to unheated yoga. Studies show that hot yoga may also lessen perceived stress.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

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Improves depression symptoms

When added to traditional forms of mental health care, yoga can help with symptoms of depression and anxiety. And hot yoga may be no different.

A pilot study found that hot yoga improved depressive symptoms in adults. They attended hot yoga sessions twice a week for 8 weeks. Regular practice also helped with anxiety, hopelessness, and quality of life.