Why I No Longer Practice Hot Yoga: The Risks of Stretching in Extreme Heat

meghannbower
Apr 15
2 min read

For years, hot yoga was my absolute favorite way to practice. The heat, the intensity, the deep stretches—it all felt so invigorating. I loved walking into a 100-degree room, feeling my muscles loosen instantly, and pushing my body into poses that seemed impossible in a regular-temperature class. But over time, I began to question whether the benefits outweighed the risks. Eventually, I made the tough decision to stop practicing hot yoga altogether. Here’s why.

The Illusion of Flexibility

One of the biggest appeals of hot yoga is how easily the body seems to move. The warmth allows muscles to relax, making it feel like you can stretch deeper than ever before. But that extra flexibility can be deceptive. Just because your body can move into a deeper pose doesn’t mean it should. Overstretching, especially in extreme heat, can lead to ligament damage, joint instability, and even long-term injuries. Without the natural resistance of cooler muscles, it's easier to push too far, too soon.

Increased Risk of Injury

Many yogis, myself included, initially believe that the heat in hot yoga classes prevents injury by keeping the muscles warm. But studies suggest that extreme heat can actually contribute to muscle strains, ligament tears, and joint overuse. When the body is excessively warm, it’s harder to recognize when you've gone past your safe range of motion. I personally started experiencing lingering soreness, joint discomfort, and even some minor strains that made me reconsider the safety of my practice.

The Impact on Hydration & Energy Levels

Practicing in high temperatures means sweating—a lot. While sweating is a natural and healthy way to detox, excessive sweating can lead to dehydration, dizziness, and electrolyte imbalances. I noticed that after some sessions, I felt completely drained, lightheaded, and unable to recover as quickly as I did with other styles of yoga. Over time, this took a toll on my overall energy levels and left me wondering if I was doing more harm than good.

Adapting My Practice for Long-Term Wellness

When I finally made the decision to step away from hot yoga, it wasn’t easy. I missed the challenge, the sweat, and the mental discipline that came with each class. But I’ve found other styles of yoga that support my body in a safer, more sustainable way. Now, I focus on slow-flow vinyasa, yin yoga, and mobility work—practices that help me build strength and flexibility without the added risks of extreme heat.

Final Thoughts

Hot yoga may be the perfect practice for some, but after learning more about its risks, I knew it wasn’t the right fit for me anymore. Yoga should be about longevity, balance, and honoring the body’s limits—not pushing into extremes that could lead to injury. If you love hot yoga, I encourage you to listen to your body, stay mindful of your limits, and ensure you’re practicing safely.