6 Types of People Who Should Avoid Hot Yoga

Hot yoga sounds relaxing, but it’s not for everyone. The heat and intensity can push your body in ways that aren’t always safe. 

Before you roll out your mat, it’s smart to know who should skip this sweaty workout. Let’s look at the six types of people who should avoid hot yoga and why.

• Mind Your Heart: Avoid hot yoga if you have heart conditions, as extreme heat can raise heart rate and blood pressure.
  
  

• Check Your Blood Pressure: High or low blood pressure can spike or drop dangerously in hot yoga.
  
  

• Pregnancy Caution: Expectant mothers should skip hot yoga to protect fetal development and prevent heat-related complications.
  
  

• Stay Hydrated: If you’re prone to dehydration, hot yoga can quickly lead to fluid and electrolyte imbalances.
  
  

• Listen to Your Body: Respiratory issues, injuries, or recent surgery make hot yoga risky, opt for gentler, cooler alternatives.

Hot yoga might seem appealing for its detoxifying sweat and deep stretches, but for those with heart conditions, it can be risky. 

The high temperatures used in these classes can raise both heart rate and blood pressure, putting extra strain on the cardiovascular system. 

Research on Bikram yoga, for example, found that participants’ heart rates and core body temperatures rose significantly, not because of the poses themselves, but because of the heat. This kind of stress can be dangerous for people with heart disease or hypertension.

Reports published in The American Journal of Medicine even highlight rare but serious cases of sudden cardiac arrest and myocardial infarction triggered during hot yoga sessions. 

Experts from The Texas Heart Institute caution that individuals with heart failure or similar conditions should avoid intense activity in extreme heat, as dehydration and overexertion can worsen symptoms. 

While gentle yoga or moderate aerobic exercise can support heart health, hot yoga’s extreme heat adds unnecessary strain. It’s best for those with heart issues to opt for cooler, lower-intensity workouts and always consult their doctor before trying anything new.

People with high or low blood pressure should approach hot yoga with caution. The Journal of Physiology explains that exercising in high heat makes the heart work harder, as blood flow shifts to the skin to cool the body, increasing cardiovascular strain. 

This can be risky for those with blood pressure issues because it may cause sudden spikes or drops in blood pressure. 

Similarly, the British Broadcasting Corporation (BBC) highlights that in intense heat, blood vessels expand and blood pressure can drop, making the heart struggle to keep blood circulating properly, which can lead to dizziness, fainting, or heat exhaustion. 

While some early research suggests hot yoga might lower blood pressure, medical guidelines strongly advise consulting a doctor before trying it. 

People with unstable blood pressure or heart conditions risk dehydration and serious complications during hot yoga. 

If cleared by a doctor, it’s important to stay hydrated, avoid inversions, move slowly, and listen to your body. When in doubt, opting for traditional yoga in a cooler environment is often the safer choice.

Pregnant women are generally advised to avoid hot yoga due to potential risks to fetal development. 

The Canadian Family Physician highlights that excessive heat exposure during pregnancy can increase the risk of neural tube defects and other malformations in babies. 

While some studies suggest that experienced practitioners might safely continue hot yoga, starting this practice during pregnancy isn’t recommended. 

Elevated body temperature, especially above 102.2°F, can negatively impact fetal growth. Furthermore, research published in the Journal of Nature Medicine links heat exposure with complications such as hypertensive disorders and gestational diabetes, which pose serious risks for both mother and baby. 

Given these concerns, experts suggest opting for gentler alternatives like prenatal, Hatha, or restorative yoga in a normal-temperature setting. 

These safer options can still help maintain fitness, improve flexibility, reduce stress, and ease common pregnancy discomforts. 

Always consult your OB-GYN before continuing or starting any exercise during pregnancy, especially hot yoga, to ensure both your safety and your baby’s.

Hot yoga demands special attention to hydration because of intense sweating. A study published in the International Journal of Yoga found that while most people (over 80%) drink water before class, fewer hydrate during practice, which is crucial to avoid dehydration symptoms like heatstroke and confusion. 

Research from Physiological Reports explains that sweating mainly causes volume depletion by losing sodium and water, but without proper fluid and electrolyte replacement, there’s a risk of dangerous imbalances like hyponatremia, especially if too much plain water is consumed after class. 

The Cleveland Clinic highlights that dehydration often starts before you even feel thirsty, with symptoms like headache and dizziness signaling mild dehydration that can worsen quickly. 

Compared to standard yoga, hot yoga requires more proactive hydration: drinking water and electrolytes before, during, and after sessions to keep the body balanced. 

So, if you’re prone to dehydration, it’s vital to hydrate smartly and listen to your body to stay safe and enjoy the heat.

If you have asthma or other lung conditions, hot yoga might not be the best choice. The high heat and humidity in hot yoga studios can irritate your airways, triggering symptoms like wheezing, breathlessness, or even asthma attacks. 

The intense environment makes your lungs work harder to get enough oxygen, which can be overwhelming if your breathing is already compromised. 

Dehydration from sweating can thicken mucus in your lungs, making it harder to breathe. Studies and doctors warn that this combination of heat, humidity, and physical exertion poses real risks for people with respiratory problems like asthma or COPD. 

It’s always a good idea to talk to your doctor before trying hot yoga. They may suggest gentler alternatives like traditional or chair yoga, which can help improve lung function without putting you at risk. 

And if you do try hot yoga, listen to your body, take breaks, stay hydrated, and stop if you feel dizzy or short of breath.

If you’re recovering from injury or surgery, hot yoga is generally not a safe choice. Research shows that the intense heat can increase swelling, cause burns, and even damage healing tissues or surgical repairs. 

Elevated body temperature during hot yoga can also raise the risk of infection and dehydration, both of which slow down recovery. 

Intense stretching in a hot environment may further stress wounds, potentially leading to poor healing or excessive scarring. 

Medical experts usually recommend gentle, controlled movement and stretching instead, under professional guidance, to help regain strength and flexibility without risking harm. 

Most importantly, it’s crucial to consult your doctor or physical therapist before starting any exercise after surgery. 

They’ll advise when it’s safe to return to activities like yoga, often suggesting a non-heated class and a slow, cautious approach first. Listening to your body and avoiding pushing through pain will help ensure a smooth and safe recovery.

Yes, hot yoga can trigger dehydration due to excessive sweating, leading to fluid and electrolyte loss. To prevent this, hydrate well before, during, and after class, consider electrolyte drinks, monitor urine color, and replace lost fluids promptly to maintain body temperature and prevent dizziness or heat-related issues.

Is hot yoga unsafe for older adults? Research suggests that hot yoga can pose significant risks for people over 60, mainly due to their bodies’ reduced ability to handle heat. The intense heat can strain the heart and lungs, increasing the risk of serious problems like heat stroke, dehydration, and even heart attacks, especially for those with existing health conditions. Older adults also sweat less efficiently, making them more prone to overheating and electrolyte imbalances, which can cause dizziness and falls. While hot yoga may improve flexibility and joint health more than traditional yoga because of the heat, its intensity isn’t suitable for everyone. Experts strongly recommend older adults consult a doctor before trying hot yoga, start slowly, stay hydrated, and listen closely to their bodies. For many, gentler yoga styles at normal temperatures offer safer benefits without the added risks.

People recovering from surgery should be cautious about engaging in hot yoga due to several health risks. Research from the Indian Journal of Critical Care Medicine highlights that high temperatures can lead to more complications and longer hospital stays for surgical patients, especially those with weaker physical or cardiac health. Heat exposure can increase inflammation and swelling around wounds, as explained by Elite Accreditation Consultants, which may slow healing and cause discomfort. Additionally, hot environments raise the risk of dehydration, impairing blood flow and nutrient delivery essential for recovery. Experts at the Baylor College of Medicine emphasize that while gentle physical activity is encouraged during recovery, patients should avoid strenuous or heat-intensive exercises like hot yoga until fully cleared by their surgeon. Safer alternatives such as restorative yoga, Pilates, or Tai Chi can help maintain flexibility and strength without the dangers of excessive heat, supporting a smoother healing process.