BEFORE YOUR CLASS

For your safety:

• Arrive well hydrated.

• Avoid attending class if you are unwell, have a fever, are dehydrated or have been drinking alcohol.

• Avoid eating a large meal immediately before class.

• Bring sufficient water and drink according to your thirst.

• Wear comfortable clothing that allows you to move freely.

• bring a towel to cover your mat

• Inform your instructor before class if you are new to exercising in heat.

You are encouraged to take breaks whenever you need them.

You do not need to keep up with the rest of the class.

Normal responses during a class

Your body will naturally work harder in a heated environment. You may experience:

• increased sweating

• an increased heart rate

• increased breathing rate

• a feeling of greater exertion

• warmth or flushing

• muscle fatigue

• increased thirst

These responses can be normal during exercise in heat.

However, you should stop exercising and notify your instructor immediately if you experience:

• dizziness or feeling faint

• nausea or vomiting

• unusual weakness

• confusion or disorientation

• severe headache

• difficulty breathing

• chest pain or pressure

• unusual palpitations

• loss of coordination

• feeling excessively hot or unwell

Why Do We Practice in the Heat?

Stepping into a yoga studio heated to around 40°C can feel intense at first—but your body is incredibly adaptable. With regular practice, exercising in the heat encourages a range of positive changes that help your body work more efficiently, both on and off the mat.

Your Body Learns to Keep You Cool

One of the remarkable things about the human body is its ability to adapt. As you become accustomed to exercising in the heat, your cooling system becomes more effective.

You may begin to sweat a little earlier, your circulation improves, and your heart doesn't have to work quite as hard to keep you cool. Scientists call this heat acclimation, and it helps your body cope more comfortably with warm conditions while improving overall exercise efficiency.

A Workout for Your Heart

The heat encourages your cardiovascular system to work a little harder than it would during the same class in a cooler room. Over time, this gentle challenge can improve how efficiently your heart pumps blood around your body, delivering oxygen to your muscles while also helping regulate your temperature.

Think of it as giving your heart and circulation a healthy training session alongside your yoga/pilates practice. I have been astonished at how much easier it is for me to run now. I had no idea how much my heart and lung capacity would improve working in a hot room.

Move More Freely

Warm muscles naturally become more supple, making movement often feel smoother and more comfortable. Many people notice that stretching feels easier in the heat, allowing them to explore movement with greater ease.

Let the heat support your movement - but don’t force it. Exercise and movement is always about listening to your body rather than pushing beyond its limits, as I always say ‘movement is a personal practice, everyday is different’.

Calm Mind, Strong Focus

Practising in the heat asks you to slow down, breathe deeply and stay present. Rather than fighting the warmth, you learn to work with it.

Many students find this develops resilience, improves concentration and creates a deep sense of calm that carries into everyday life. Research also suggests that regular yoga practice—including hot yoga—may help improve mood and reduce stress for many people. And exercising with a group of people is so much more fun.

What About Sweating?

Whats in my sweat?

Main components

• Water (the biggest part)

• Electrolytes/salts

  • Sodium and chloride (and smaller amounts of potassium, magnesium, etc.)

• Small amounts of other substances

  • Urea, lactic acid, ammonia/related compounds (these can vary)

  • Lipid components (especially in underarms—apocrine areas contribute more)

In reality, the main purpose of sweat is to cool you down. Your liver and kidneys are the body's natural detoxification organs, working around the clock to process and remove waste products.

Sweating is a sign that your body's cooling system is working exactly as it should. As your fitness and heat tolerance improve, your body becomes better at regulating its temperature, making future classes feel more comfortable and efficient.

Getting the Most from Your Practice

To enjoy the benefits of heated class:

• Come to class well hydrated.

• Replace fluids and electrolytes after class if you've been sweating heavily.

• Practise at your own pace and rest whenever you need to.

• Remember that adaptation happens gradually—every class helps your body become a little more efficient.

At the studio, the heat isn't there to make the class harder. It's there to create an environment that supports healthy adaptation, mindful movement and a deeper connection with your body.

The Science

The benefits of exercising in the heat are supported by research on heat acclimation, which has been shown to improve temperature regulation, increase blood plasma volume, reduce cardiovascular strain and enhance exercise efficiency. Studies of hot yoga have also reported improvements in flexibility, balance, cardiovascular fitness and psychological wellbeing, although researchers continue to investigate the full range of long-term benefits.

Selected peer-reviewed references

• Périard, J. D., Racinais, S., & Sawka, M. N. (2021). Adaptations and mechanisms of human heat acclimation: Applications for competitive athletes and sports. Scandinavian Journal of Medicine & Science in Sports.

• Tyler, C. J., Reeve, T., Hodges, G. J., & Cheung, S. S. (2016). The effects of heat adaptation on physiology, perception and exercise performance in the heat: A meta-analysis. Sports Medicine.

• Cramer, H., Lauche, R., Haller, H., et al. (2018). Effects of yoga on cardiovascular disease risk factors: A systematic review and meta-analysis.

• Edward F. Adolph and later work on human thermoregulation laid the foundation for our understanding of sweating and heat adaptation.