Does Hot Yoga Tone Muscles?

Get the best Yoga Tips at Yoga Divinity

All types of weight-bearing workout routine, including the hatha yoga postures included in the Bikram hot yoga series, can tone your muscles when you practice consistently with sufficient intensity. Muscles start to atrophy– or lose tone and mass– in time if you fail to use them, which is why people who aren’t overweight can however expand loose and flabby and weak.

Hot Yoga

‘Hot yoga’ classes derive from Bikram yoga, a design presented to the U.S. in the 1970s by founder Bikram Choudhury. Choudhury performed his classes in rooms heated to about 105 degrees Fahrenheit with elevated humidity– conditions that mimic the climate of his native India and, according to Choudhury, help with both deep stretching and systemic detoxing with sweat. Choudhury trademarked his stringent 26-posture series in 2002, studios that use the Bikram name have to be accredited by Bikram headquarters. Various other yoga studios, however, instruct variations on the Bikram series under the label ‘hot yoga,’ often using various postures or less heat.

Muscle Challenge

Like various other physically challenging yoga designs, such as Ashtanga, Bikram hot yoga is an energetic series of postures, at least half of which require yogis to balance themselves against the pull of gravity. For example, in Stabilizing Stick Pose– a variation on the Warrior III present used in various other yoga styles– specialists have to stabilize on a single, locked-out leg, then turn forward from the hip with their arms extended overhead while all at once raising the opposite leg behind. Bikram teachers tell students to ‘make a perfect letter T– no damaged umbrellas.’ Although students hold Balancing Stick for a simple 10 seconds, successful execution requires they contract virtually every muscle they can command, making it probably one of the most requiring postures in the series.

Body Composition

As hot yogis construct and tone their muscles in a Bikram yoga course, the heat and humidity assist them burn calories as well. Authorities Bikram yoga classes are constantly 90 minutes long, and a 150-pound student can burn up to 715 calories because time, according to HealthStatus. Since one pound equates to 3,500 calories, you can possibly clear a pound of fat every week by practicing 5 times weekly, assisting to expose your increasingly toned musculature.


Consult your healthcare carrier prior to beginning hot yoga practice, especially if your muscles are extremely weak, you’re pregnant or you’ve a pre-existing clinical condition. For your first class, snack yourself gently and sit down or rest in Savasana– Corpse Pose, flat on your back– if you feel tired, dizzy or nauseated. The educator likely will advise you that your only goal is to continue to be in the heated space for the duration of class. Drink a lot of fluid before and after course to renew exactly what you lose with sweat.