11 Types Of Hot Yoga Explained (with Pros & Cons) • GTG

Hot yoga has gained immense popularity in the West, offering a unique twist to traditional yoga practices by incorporating heat and humidity. Hot yoga is now an umbrella term for various styles of yoga practiced in heated environments, each with its own philosophy, structure, and benefits. By exploring these diverse styles of hot yoga, practitioners can find a practice that best suits their individual needs, preferences, and fitness levels. Whether seeking physical challenge, mental clarity, or a sense of community, there is a style for just about everyone.

1. Bikram / 26 & 2

Bikram Yoga is one of the most well-known styles of hot yoga. This style was developed by Bikram Choudhury in the 1970s and the first Bikram studio was opened in Los Angeles. This very structured style of hot yoga caught on with celebrities and fitness enthusiasts alike, largely due to its unique approach and the rigorous physical and mental challenges it presents.

How hot is a Bikram class? The room is heated to 105 degrees Fahrenheit with a 40% humidity level.

• Structure: This style consists of a specific sequence of 26 yoga poses and two breathing exercises. Every asana is performed twice. A Bikram class lasts for exactly 90 minutes.
• Pros: The set series of poses allows practitioners to track their progress over time, as they become more familiar with the postures. Many practitioners appreciate the discipline of a structured class, as it can lead to a deeper understanding of each posture.
• Considerations: Bikram Yoga can be particularly challenging because of its intensity and heat. The rigid structure may not appeal to everyone, particularly those who prefer more variation in their practice. Bikram Choudhury has been accused of sexual misconduct, and there have been other legal issues surrounding him. This has led to many teachers and yoga studios distancing themselves from the Bikram name, even if they continue to offer hot classes. Many of these teachers and studios use the class name “26 & 2” as an alternative to signify the same sequence of poses without the association with its founder.

2. Hot Vinyasa

Hot Vinyasa Yoga is a dynamic and flowing style that incorporates the principles of vinyasa, which means “to place in a special way.” In this style, movements are synchronized with breath, creating a seamless flow from one posture to the next.

How hot is a Hot Vinyasa class? The temperature typically ranges from 85 to 95 degrees Fahrenheit, making it slightly cooler than a Bikram class.

• Structure: Unlike Bikram, Hot Vinyasa classes do not follow a fixed sequence of poses. Teachers have the freedom to create their own sequences, often incorporating a variety of poses and techniques. This allows for a more creative and spontaneous practice.
• Pros: The variability in class structure can keep practitioners engaged and challenged. Hot Vinyasa is also known for its emphasis on breath and movement, which can enhance physical endurance and mental focus.
• Considerations: The lack of a set sequence may make it more difficult for beginners to track their progress. Additionally, the spontaneity can sometimes lead to classes that are less predictable in terms of intensity and pacing.

3. CorePower

CorePower Yoga offers a modern twist on the traditional hot yoga practice, blending elements of strength training with asana practice. Founded in 2002 by Trevor Tice, this style emphasizes not just physical fitness, but also mindfulness and community.

How hot is a CorePower class? Classes range from 93 to 105 degrees Fahrenheit.

• Structure: CorePower Yoga offers 3 types of hot and warm classes from introductory (level 1) to advanced (level 3), with higher levels typically practiced in heated rooms. The style includes fast-paced movements, breathing exercises, and meditation elements.
• Pros: CorePower is one of the largest chains of studios in the United States, making it accessible to many. The classes are well-structured and led by trained instructors who provide modifications for different skill levels. Additionally, CorePower’s focus on community fosters a supportive environment, promoting not only individual growth but also collective motivation among practitioners.
• Considerations: While the classes are designed for various fitness levels, some may find the intensity of the workouts challenging, especially if they are new to the practice. Additionally, the corporate nature of the studio may not resonate with those seeking a more traditional, serene yoga experience.
  

4. Baron Baptiste Power Yoga

Baptiste Power Vinyasa Yoga combines elements from various practices to create a dynamic flow class. This style, developed by Baron Baptiste, emphasizes empowerment through movement in a heated environment. Classes focus on synchronizing breath with movement, fostering a mind-body connection.

How hot is a Baptiste Power yoga class? Studios are typically heated to between 94 and 98 degrees Fahrenheit.

• Structure: Baptiste Yoga classes generally follow a vinyasa flow format, which means that postures are connected through breath and movement in a continuous sequence. While there are certain foundational poses that are often included, the series of yoga postures can vary from class to class, allowing for a more spontaneous and creative practice.
  
• Pros: One of the primary benefits of Baptiste Yoga is its focus on personal transformation, both physically and mentally. By encouraging practitioners to challenge themselves and push their limits, it fosters a sense of empowerment and self-discovery. The class structure also allows for greater variation, which can keep the practice fresh and engaging.
• Considerations: While the dynamic nature of Baptiste Yoga can be invigorating, it may not be suitable for everyone. Those who prefer a slower-paced practice or who require more time to hold each posture may find this style challenging. Additionally, the emphasis on intensity means that beginners or those with certain physical limitations should approach this style with caution and may benefit from starting with gentler classes.

5. Moksha (Modo)

How hot is a Moksha class? Studios maintain a temperature between 100 and 103 degrees Fahrenheit.

Moksha Yoga, also known as Modo Yoga in some regions, is a contemporary style of hot yoga that emphasizes a more holistic approach to practice. Founded in Canada in 2004 by a group of dedicated yogis, Moksha combines traditional yoga principles with a focus on eco-friendliness and community.

• Structure: Classes incorporate a mix of hatha and vinyasa styles, allowing for greater flexibility in the yoga sequence. Each session lasts about 60 to 90 minutes and can vary from instructor to instructor, providing a dynamic experience.
• Pros: The classes are designed to be accessible to practitioners of all levels, making it a great choice for beginners or those looking for a more community-oriented atmosphere. Additionally, the emphasis on sustainability and social responsibility resonates with many practitioners who value eco-conscious practices.
  
• Considerations: The variety in class formats means that some classes can feel quite different from one another, which may require practitioners to be open-minded and adaptable. While the variety in class structure is a benefit for some, those who thrive on repetition and consistency may find it less appealing.

6. Forrest Yoga

Forrest Yoga, created by Ana T. Forrest, is a unique style of hot yoga that emphasizes deep breathing, core strength, and emotional healing. Named after its founder, this style is designed to help practitioners connect deeply with their bodies and minds.

How hot is a Forrest class? The room is typically heated to around 85 degrees Fahrenheit, making it slightly cooler than other forms of hot yoga.

• Structure: Forrest Yoga classes focus on a series of standing poses, core work, and deep breathing exercises. Each session lasts about 90 minutes and includes poses held for longer periods to deepen the stretch and strengthen the muscles.
• Pros: The emphasis on core strength and deep breathing can lead to improved posture, greater body awareness, and emotional release. The slower pace and focus on alignment make it accessible to practitioners of all levels.
• Considerations: Forrest Yoga’s introspective nature may be challenging for those who prefer a more fast-paced or physically intense practice. Additionally, the unique poses and longer holds may require patience and persistence to master.

7. The Barkan Method

Developed by Jimmy Barkan, The Barkan Method is a derivative of Bikram Yoga that incorporates more variety and creativity into the practice. It combines elements of hatha and vinyasa yoga with traditional hot yoga principles.

How hot is a Barkan Method class? Classes are typically held in rooms heated to between 100 and 105 degrees Fahrenheit.

• Structure: The Barkan Method includes a set sequence of postures similar to Bikram Yoga but allows for variations and additional poses. Classes last between 60 to 90 minutes and may include both standing and floor postures.
• Pros: The flexibility in the yoga sequence allows practitioners to experience a wider range of poses, which can enhance overall flexibility and strength. The method also encourages a more creative and adaptable approach to heated yoga.
• Considerations: While the added variety can be refreshing, it may also be overwhelming for beginners who are still learning basic postures. The intensity of the heat combined with the dynamic flow may also be challenging for some practitioners.

8. Tribalance Hot Yoga

Tribalance Hot Yoga is a unique fusion of various yoga styles designed to create a balanced and holistic practice. Developed by Jim and Bobbi Pasquinelli, this method emphasizes balance in body, mind, and spirit.

How hot is a Tribalance Hot Yoga class? The room is typically heated to around 105 degrees Fahrenheit.

• Structure: Tribalance classes blend elements of Bikram, vinyasa, and yin yoga, creating a diverse and well-rounded practice. Each class lasts about 90 minutes and includes a mix of standing, seated, and floor poses.
• Pros: The combination of different styles allows practitioners to experience the benefits of various practices in one session. This holistic approach can improve flexibility, strength, relaxation, and mental clarity.
• Considerations: The variety in styles may require practitioners to be adaptable and open to different techniques. Those who prefer a more consistent or traditional approach to yoga may find this fusion style less appealing.

9. Warm Yin

Warm Yin Yoga is a gentle and meditative style of yoga practiced in a mildly heated room. This style focuses on long-held passive stretches that target the connective tissues, promoting relaxation and flexibility.

How hot is a Warm Yin class? The temperature typically ranges from 75 to 85 degrees Fahrenheit, making it cooler than most hot yoga styles.

• Structure: Warm Yin classes involve holding seated or reclined poses for extended periods (usually 3 to 5 minutes). This slow-paced practice focuses on deep stretches and mindful breathing. The slower pace allows for a meditative experience, encouraging mindfulness and introspection. This style often incorporates props, like bolsters and blankets, to support the body in each pose.
• Pros: The gentle heat helps muscles relax without causing excessive sweating, making it suitable for all levels. The slower pace and emphasis on stillness make it accessible for practitioners of all levels, including beginners.
• Considerations: The slow pace and long holds may be challenging for those who prefer more dynamic or physically intense practices. Additionally, practitioners must be mindful of their limits to avoid overstretching.

10. Hot Power

Hot Power Yoga is an intense form of hot yoga that focuses on building strength, endurance, and flexibility through a vigorous practice. It emphasizes powerful and flowing movements, similar to traditional Power Yoga, but performed in a heated environment.

How hot is a Hot Power Yoga class? The temperature usually ranges from 90 to 100 degrees Fahrenheit.

• Structure: Hot Power Yoga classes are often fast-paced and involve a continuous flow of postures. The sequences can vary from class to class, allowing instructors to incorporate a wide range of poses and modifications. Classes typically last between 60 to 75 minutes.
• Pros: The variability of Hot Power Yoga allows students to experience a wider range of postures and styles, keeping the practice fresh and engaging. The focus on strength and endurance can lead to significant fitness improvements, and many practitioners enjoy the empowering, energetic atmosphere of these classes.
• Considerations: The intensity and pace of Hot Power Yoga may be overwhelming for beginners or those new to yoga. Additionally, the varying class formats can make it difficult to track progress over time, as each instructor may have a different approach.

11. Hot Hatha

Hot Hatha Yoga is a style of hot yoga that focuses on the traditional principles of Hatha yoga, which emphasizes posture (asana) and breath control (pranayama). This practice is designed to create balance in the body and mind through deliberate and mindful movements.

How hot is a Hot Hatha Yoga class? The room is typically heated to around 95 to 100 degrees Fahrenheit.

• Structure: Hot Hatha Yoga classes generally follow a slower pace compared to other hot yoga styles, with a focus on holding postures for longer periods to deepen stretches and improve alignment. Classes usually last between 60 to 90 minutes.
• Pros: The slower pace and emphasis on alignment make Hot Hatha Yoga accessible to practitioners of all levels, including beginners. The slower pace can help practitioners develop strength and flexibility without the intensity of a more demanding class.
• Considerations: While the deliberate pace can be beneficial for beginners and those looking for a more mindful practice, it may not provide the same cardiovascular workout as more dynamic styles.