Learn how heated classes can progress — or derail — your yoga journey.
Step into a heated studio at Equinox, and you’ll feel like you’re being embraced in a cozy blanket, warming your body from the inside out.
But the spaces, heated to roughly 88 to 93°F, do more than shake off the chill. Whether you’re moving slowly in a yin or restorative yoga class or with a bit of speed in a power or vinyasa session, heated studios can help you get the most out of your practice.
Consider this: During a yin yoga class, you might hold one position for eight minutes straight. In a room-temperature studio space, the soft tissue in your body takes a while to get warmed up, so you might take longer to fully settle into the depth of your pigeon pose.
While practicing these slower styles of yoga that lack a vigorous warm-up at the start, the heated space can allow your ligaments to loosen up more quickly. For example, a small 2020 study of experienced yoga practitioners found that training in a 105°F room increased hip range of motion more than in a 74°F room. (That said, hot yoga and regular-temperature yoga had similar effects on the other 12 mobility measurements.)
You might find yourself getting deeper into those shapes, finding greater ranges of motion, and settling into the positions without as much strain. And that’s what makes heated restorative classes so valuable for people who have limited mobility and flexibility and are looking for a feel-good stretch.
Practicing yoga in a hot space has a cardiorespiratory effect, too. Heat causes more blood to flow to the skin (helping to create cooling sweat), your breath to deepen, and your heart rate to increase, the latter of which boosts the amount of blood the heart pumps each minute. That means heated spaces not only make a gentle, restorative yoga flow more intense, but they add further physical and mental challenges on top of already-difficult power and sculpt classes.
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Say you’re practicing an arm balance like a crow pose. During this posture, your knees are pressed into your triceps. When you throw a layer of sweat into the mix, you can no longer rely on your skin simply sticking to itself; you have to actually engage your muscles to hold the pose. There’s also a meditative component to it. Between the movement and sweat, you’re forced to focus solely on what you’re doing. All of those intrusive thoughts that tend to pop up when you’re in a traditional class — What are you eating for dinner? Did you send that important email? — are pushed to the perimeter. There’s no free space in your brain for any distractions. You dive in and become all-consumed.
As much as this type of vigorous practice can advance your practice, it can hinder your progress, too. The challenging external factors that come up in a heated class prevent you from being able to learn and succeed in more difficult postures. For example, we have a lot of members who want to work on complex transitions, like moving from a headstand to an arm balance. It takes plenty of concentration and balance — so it’s easier to learn how to do those transitions well if you’re not also covered in sweat, slipping all over your mat, and feeling a bit dehydrated.
My advice? If you want to develop your yoga skills, practice those progressions in a room-temperature setting — that’s where you’ll be able truly to push your limits. (Note: Some people, including members who are pregnant, are not advised to participate in heated classes. When in doubt, consult your health-care provider.)
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Regardless of the exact style of yoga, safety is top of mind during heated and non-heated classes alike. If you’re nervous about the heat, ask the instructor where the coolest spot in the room is (it’s usually near the door or window). To stay safe and comfortable throughout class, drink water when you need to. Dress appropriately — that means skip the sweatshirt, wear breathable fabric, and opt for tight-fitting styles of clothing that won’t distract you. Use the available Manduka non-slip yoga towels. Pro tip: These tools create traction only when they’re wet, so place the towel on top of your mat only when you’re sweating or pre-moisten it with your water before class. If you feel dizzy or lightheaded, give yourself permission to leave the room when it’s safe to do so.
Care for the mental side of your well-being, too. Try not to hyper-focus on having a perfect practice. The reality is, every time you show up to a heated class, you’ll feel different. Your body is different. The space is different. The people surrounding you are different.
The best way to succeed — and enjoy your practice — is to manage your expectations by basically not having any. Take note of how you feel today and tweak the practice to align with that mental, physical, and emotional state. Be curious and playful. As you do so, remember: Embrace the sweat.
Lindsay Carson is the group fitness manager at Equinox Bond St. in New York City.