7 Benefits of Doing Hot Yoga in a Sauna


Imagine stepping into a serene oasis. The air is warm, your breath deepens, and your body instantly begins to release its tension.

Welcome to the transformative world of hot yoga in a sauna—a practice that elevates the traditional yoga experience to new heights of wellness and vitality.

In this article, we’ll explore the myriad benefits of integrating the ancient discipline of yoga with the healing warmth of a sauna.

Whether you’re a seasoned yogi or someone curious about enhancing your health and well-being, discovering hot yoga in a sauna could be the game-changer you’ve been seeking.

Join us as we explore how hot yoga in a sauna can transform your yoga practice and bring profound benefits that resonate throughout your life.

The Benefits of Combining Hot Yoga and Infrared Saunas

The benefits of hot yoga in a sauna extend far beyond mere physical exercise. This powerful combination unlocks a treasure trove of health and wellness advantages, setting the stage for a transformative journey of body and mind.

Here are some of the most common benefits of hot yoga in a sauna.

1. Enhanced Flexibility:

The warmth of the sauna creates an optimal environment for your muscles to relax and become more pliable, significantly enhancing your ability to stretch.

This increased flexibility is beneficial for advancing yoga poses and is critical in reducing the risk of injuries.

Warm muscles are more supple and less prone to tears and strains, making sauna yoga particularly advantageous for beginners and advanced practitioners who want to expand their range of motion safely.

2. Increased Circulation:

Sauna heat causes blood vessels to dilate, leading to an increase in blood flow throughout the body.

Yoga in a sauna can improve the delivery of oxygen and essential nutrients to tissues and organs, contributing to overall vitality and well-being and helping reduce muscle pain and stiffness.

3. Stress Reduction:

Combining the sauna’s heat with yoga’s mindful movements and breathing exercises offers a powerful dual approach to stress reduction.

The heat soothes the nervous system, while yoga encourages mindfulness and present-moment awareness.

This synergy can significantly lower cortisol levels and relieve mental tension, improving mood, better sleep patterns, and an overall sense of calm.

4. Improved Fitness:

The elevated temperatures in the sauna increase your heart rate, similar to the effects of moderate exercise.

Combined with yoga’s physical activity, this environment can increase calorie burn as your body works harder to cool itself down.

Regular movement is critical to maintaining a healthy lifestyle, and by pairing it with the traditional benefits of sauna heat therapy, you can gently support your overall fitness levels.

5. Enhanced Skin Health:

Sweating profusely in a sauna helps to unclog pores and flush out impurities from the skin’s surface.

This natural process can help support your skin, resulting in a clearer, more radiant complexion. Furthermore, increased circulation promotes better nutrient delivery to the skin, enhancing its ability to repair and rejuvenate.

6. Joint Pain Relief:

Studies have shown that sauna heat can significantly alleviate joint discomfort by reducing stiffness and relaxing muscles.

This is particularly beneficial for individuals suffering from chronic conditions like arthritis or fibromyalgia.

Yoga’s gentle stretching and strengthening exercises can bring this even further.

When performed in a sauna’s warm, supportive environment, these gentle movements can help improve joint mobility and reduce pain levels, leading to a better quality of life.

7. Deepened Yoga Practice:

Practicing yoga in the sauna presents a unique set of challenges that can help deepen your practice.

The intense heat requires a greater focus on breath control, mental endurance, and maintaining hydration, as well as pushing physical and mental boundaries.

This environment fosters a deeper connection with the body and can significantly improve concentration, resilience, and overall yoga skills.

It’s clear that practicing yoga in a sauna can offer profound health and wellness advantages, enhancing the yoga experience in a unique and powerful way.

yoga in a sauna - women grabbing yoga towel outside sauna

Preparing for Your Hot Yoga Sauna Session

Preparing yourself physically and mentally before stepping into the sauna for your hot yoga session is essential. Here are some tips and guidelines to help you get ready for an optimal experience:

Hydrate, hydrate, hydrate

Proper hydration is critical when practicing hot yoga in a sauna. Since you’ll be sweating profusely, you must replenish the fluids your body loses during the session.

Drink plenty of water throughout the day before your yoga practice. It’s recommended that you drink at least 16-20 ounces two hours before your session and another 8-10 ounces within 30 minutes of starting.

Consider adding electrolytes or coconut water to replenish any lost minerals.

Warm-up exercises

Before entering the sauna, it’s essential to warm up your muscles and joints to prevent injuries and allow for deeper stretches during your yoga practice.

Perform gentle warm-up exercises such as neck rolls and shoulder stretches, as well as dynamic movements like cat-cow poses and sun salutations.

This will help get your blood flowing, increase your body temperature, and prepare your body for the added heat.

Proper attire

When practicing hot yoga in a sauna, wearing the right clothing is crucial for comfort and performance.

Opt for lightweight, moisture-wicking fabrics that allow your skin to breathe and sweat to evaporate.

Avoid heavy fabrics that trap heat and moisture and hinder movement. Choose clothes that are form-fitting but not restrictive, allowing you to move freely without discomfort.

Breath control

In the sauna’s intense heat, breathing can become rapid and shallow. Focus on taking slow, deep breaths to maintain a steady breath and prevent dizziness or lightheadedness.

Use your breath to calm your body and mind. Synchronize each movement with an intentional inhale or exhale.

This will help you stay present during your practice and regulate your body temperature.

Remember, before embarking on any new fitness routine, it’s always best to consult with a healthcare professional.

They can guide you on adapting hot yoga to suit your needs and ensure your safety throughout the practice.

Hot Yoga Techniques To Consider

When practicing hot yoga in a sauna, it’s essential to adapt your yoga routine to the unique environment of the sauna.

Here are some specific hot yoga techniques that can be practiced in a sauna to help you get the most out of your session:

Modified Pose Variations:

In the intense heat of the sauna, certain yoga poses may be more challenging or uncomfortable.

However, with some modifications and variations, you can still experience the benefits of these poses while adapting to the sauna environment. Some modified poses that work well in a sauna include:

  • Warrior poses: Instead of holding the poses for an extended time, focus on fluid movements and gentle stretches to avoid overheating.
  • Balancing poses: Opt for seated or modified versions to maintain stability and prevent slipping due to sweat.
  • Twists: Simplify twisting poses to avoid straining your muscles in the heat. Focus on gentle twists that help release tension and improve your range of motion.

Pacing Your Breath:

Breathing is an essential part of any yoga practice, and it becomes even more critical in a sauna. The heat can make it harder to breathe deeply, so focus on slow, intentional breaths.

Here are some tips for pacing your breath in a sauna:

  • Practice pranayama techniques: Incorporate deep belly breathing or cooling breaths like the Sitali or Sitkari to help regulate your body temperature.
  • Take breaks when needed. If you start to feel overwhelmed by the heat, pause and focus on your breath. Allow your body to acclimate before continuing your practice.

Using Props for Support and Comfort:

It’s essential to prioritize safety and comfort in a sauna. Props can help you maintain proper alignment and prevent falls or injuries.

Here are some prop suggestions for your hot yoga sauna practice:

  • Yoga towel: Place a non-slip towel over your yoga mat to absorb sweat and provide traction.
  • Blocks or bolsters: Use props like blocks or bolsters for support in poses where balance may be compromised due to the heat.
  • Towels for extra grip: Spread towels over the sauna’s bench or floor to prevent slipping and provide added stability for certain poses.

Remember, listen to your body throughout your hot yoga sauna practice. Stay hydrated, take breaks when needed, and don’t push yourself beyond your limits.

The sauna creates a unique environment for your yoga practice, so it’s essential to prioritize safety and comfort while challenging yourself to reach new levels of flexibility and well-being.

hot yoga in a sauna - woman drinking water in a sauna

Aftercare and Recovery Tips

Taking care of your body after a hot yoga sauna session is crucial for optimal recovery and minimizing the risk of injury.

Here are some valuable tips to help you recover after your invigorating practice:

  • Hydrate: During a hot yoga sauna session, you lose much fluid through sweat. Replenishing these lost fluids is essential for preventing dehydration. Ensure you drink plenty of water before, during, and after your practice.
  • Rest and Relaxation: After a challenging hot yoga sauna session, your body needs time to rest and rebuild. Set aside dedicated time for relaxation, whether a peaceful walk in nature, a warm bath, meditation, or simply lying down and allowing yourself to unwind. Taking this time to relax not only aids in physical recovery but also promotes mental well-being.
  • Nourish Your Body: Fuel your body with nutrient-dense foods to support your post-hot yoga sauna recovery. Opt for a balanced meal with protein to support muscle repair, carbohydrates for energy replenishment, and essential vitamins and antioxidants in fruits and vegetables.

Remember, everyone’s body is unique, and listening to your body’s signals is essential.

Allow yourself the time and space to fully recover after each hot yoga sauna session. Proper self-care and recovery are just as important as the practice itself.

Enhance Your Yoga Experience with Clearlight® Infrared Saunas

After exploring the numerous benefits of combining hot yoga and infrared saunas, it is clear that practicing hot yoga in the comfort of a sauna can enhance the experience and contribute significantly to overall well-being.

Canada Wellness is proud to offer Clearlight® Infrared Saunas, which provide a blissfully relaxed atmosphere for your hot yoga journey.

Shop our convenient online store and enjoy free Canada-wide delivery.

Are you located in southern Ontario? Visit our retail locations in Barrie, Burlington, Hamilton, Kitchener, London, Whitby, and Vaughan!

Hot Yoga in a Sauna FAQs

How does hot yoga in a sauna enhance the yoga practice?

Practicing hot yoga in a sauna provides extra intensity and heat, which can enhance traditional hot yoga’s stretching and detoxification effects. The infrared heat in a sauna helps deepen stretches, increase blood flow to muscles, and promote relaxation and stress relief.

What is the difference between infrared saunas and traditional saunas?

Infrared saunas use infrared technology to heat the body directly, resulting in a more gentle and penetrating heat than traditional saunas that heat the air. This allows for a lower temperature and lower humidity environment.

Can beginners practice hot yoga in a sauna?

Yes, beginners can practice hot yoga in a sauna with proper guidance and precautions. It’s important to start slowly, listen to your body, take breaks when needed, and stay hydrated. Beginners should consult an experienced instructor and ensure the sauna is set at an appropriate temperature for their comfort level.

Are there any risks or precautions to consider when practicing hot yoga in a sauna?

While hot yoga in a sauna can offer many benefits, practicing safely is essential. Some risks include overheating, dehydration, and overexertion, so staying hydrated, taking breaks when needed, and listening to your body is vital.


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