Hot yoga — how it actually works
What happens in a hot yoga class, why the heat, and what to expect the first time you try it in London.
· Studiomaps-redaktionen
Hot yoga classes run at 35-40°C, sometimes higher, and that single fact scares off more people than anything else about the practice. Here's what's actually going on, and what your first class looks like.
Why the heat
The heat isn't decoration — it changes what your body can do. Warm muscles stretch further with less risk of strain, which is why hot yoga sequences often push deeper into poses than a room-temperature class would attempt. It also means you'll sweat heavily within the first ten minutes, which is by design: many styles treat the sweat itself as part of the practice, a way of "flushing" the body.
Sadhana Yoga & Wellbeing in Clapham Junction and Surya Hot Yoga in Merton Park both run classic Bikram-style sequences — 26 postures done in a fixed order, in a room heated and humidified to a specific standard. The Yoga Quarter in Islington runs a broader mix, including Bikram alongside faster-paced heated vinyasa.
What your first class looks like
Arrive at least 15 minutes early — most studios lock the door once class starts, since opening it lets heat escape and disrupts everyone else's practice. Bring more water than you think you need, and a towel; you will sweat through your mat within the first half hour. Skip a heavy meal for at least two hours before class.
Expect to feel lightheaded at some point in your first one or two classes — this is normal and usually passes if you sit down, breathe, and sip water rather than pushing through. Instructors are used to it and won't think twice if you need to rest in child's pose for a few minutes.
Who it suits, and who should be careful
Hot yoga works well if you like intensity and measurable sweat as proof of effort, and if you're generally fit for heat exposure. It's not the right starting point if you have a cardiovascular condition, are pregnant, or are prone to dehydration or heat sensitivity — talk to a doctor first, and most studios will tell you the same.
If the heat isn't for you but you still want yoga's flexibility work, yoga styles explained breaks down the room-temperature alternatives. And if you're not sure a studio is the right fit at all yet, how to choose a fitness studio covers the basics before you commit.
Most London hot yoga studios offer a discounted first class specifically so you can test your heat tolerance before buying a package — check Studiomaps' current offers before you book.
Find more yoga and hot yoga studios in London.
