Sauna vs Hot Yoga: What Are The Benefits of Each?
Feeling tense and overwhelmed? You’re not alone—many people grapple with these issues every day.
Sauna sessions and hot yoga both promise incredible benefits for relaxation and wellness, but which one suits your needs best?
Dive into the unique advantages of each practice and uncover how they can help you de-stress, boost flexibility, and revitalize your mind and body.
Sauna and Hot Yoga: Overview
A sauna is a heated room used for relaxation, while hot yoga is a fitness practice that involves performing yoga poses in a heated space.
The key difference lies in their purpose: saunas focus on rest, while hot yoga combines heat with physical activity.
Both involve heat, making them similar in their settings. You can include both in your routine by starting with hot yoga to engage your body in movement, then finishing with a sauna session to unwind and relax fully.
Is it safe to use a sauna after hot yoga?
Yes, it's safe to use a sauna after hot yoga if you take precautions. Always hydrate well before and after both activities.
Wait at least 20–30 minutes after hot yoga to let your body cool down. Using a sauna before hot yoga can lead to dehydration and fatigue, so it's best saved for after.
Benefits of Sauna
Improved Cardiovascular Health
A study in BMC Medicine reveals that people who use the sauna regularly have a much lower risk of dying from heart-related problems.
In fact, those who visited the sauna four to seven times a week had a much lower chance of fatal cardiovascular disease than those who only went once a week.
The more often you use the sauna, the better it is for your heart. Why does this happen?
The heat from the sauna helps your blood flow better and reduces inflammation, both of which are essential for keeping your heart healthy.
Skin health benefits
A 2008 study found that people who used saunas regularly had better skin hydration and stronger skin barriers.
Their skin held onto water more effectively, recovered its natural pH balance faster, and lost less moisture even after being exposed to dryness.
Plus, regular sauna use helped reduce oily buildup on the forehead, making the skin feel fresher and cleaner.
Muscle Recovery and Pain Relief
After a hard workout, your muscles can feel sore and tired, but an infrared sauna can help.
A study in Biology of Sport shows that just one session in an infrared sauna can reduce muscle soreness and help you recover faster.
The heat helps your muscles heal, keeps your strength, and makes you feel better.
Relaxation
A study in PLOS One found that after spending time in a sauna, people showed higher levels of theta and alpha brainwaves.
These brainwaves are linked to deep relaxation and mental clarity. On top of that, participants felt physically calm and noticed their minds were sharper and quicker.
Immune System Boost
Regular sauna sessions can seriously boost your immune system. A study published in the International Journal of Hyperthermia found that spending time in the sauna activates heat shock proteins.
These proteins help your body by boosting immune cells like lymphocytes, which are crucial in fighting infections.
The study involved 20 healthy men, ages 20 to 25, who were split into two groups: those who exercised regularly and those who didn’t.
Each participant took 10 sauna sessions, with three 15-minute rounds and short breaks in between.
Both groups showed immune benefits, but in different ways. The athletes experienced more stable heart rates and better immune responses after several sauna sessions.
Whether you work out regularly or are just starting, saunas offer an easy and effective way to strengthen your health.
Respiratory Benefits
Research shows that using a sauna a few times a week may lower the risk of breathing problems like asthma and pneumonia.
The warm air in saunas helps keep your airways hydrated, which can make breathing easier and even ease cold symptoms.
Beyond relaxation, saunas offer simple and effective support for your respiratory health.
Benefits of hot yoga
Improves Flexibility
A study in the International Journal of Yoga showed that college athletes who practiced yoga regularly noticed huge improvements in their flexibility, especially in their shoulders and hamstrings.
These athletes also experienced better joint angles and a wider range of motion compared to those who didn’t practice yoga.
Boosts Cardiovascular Health
A 2021 study found that practicing hot yoga can boost your heart health by improving your aerobic fitness.
The heat during the sessions helps your body adjust and handle stress more effectively.
After just 12 sessions, participants noticed a rise in heat shock proteins, which play a key role in supporting cell health.
Mental Relaxation
A 2022 study showed that people who practiced hot yoga experienced significant boosts in their mental well-being.
They felt more mindful, peaceful, and satisfied with life. Over six weeks, participants reported feeling happier, especially right after each session.
This increase in positive emotions also helped improve their overall mental health, particularly for those who started out feeling less mentally well.
Improved lower body strength.
Hot yoga, especially Bikram yoga, is an excellent way to boost flexibility and build lower body strength.
Studies, like one from Hindawi, show that practicing Bikram yoga in a heated room helps strengthen your legs, hips, and core.
The series of poses focuses on these muscles, improving balance, endurance, and overall strength.
Whether you’re an experienced athlete or just starting out, practicing Bikram yoga regularly can make your lower body stronger and more stable.
Improved stamina
A 2016 study found that nearly half of people who do hot yoga said it helped increase their stamina.
The heat and movement work together in a way that challenges your body, making you stronger and improving your fitness.
If you’re looking to boost your endurance and push your limits, adding hot yoga to your routine could seriously improve your physical performance.
The study conducted an online survey with 157 participants recruited from yoga websites and forums.
It aimed to explore the risks and benefits of hot yoga, finding both positive effects like increased flexibility and fitness, and adverse events such as dizziness and dehydration.
Skin health benefits
Hot yoga offers remarkable skin health benefits, as shown in a 2022 study that examined women practicing 60-minute hot yoga sessions twice a week for 12 weeks.
The findings revealed significant improvements in skin condition, including:
- Enhanced water content for better hydration
- Reduction in wrinkles for a youthful appearance
- Improved skin texture for a smoother fee
These benefits are partly due to an increase in the expression of the SIRT6 gene, which is stimulated by the combination of heat and yoga.
This gene plays a vital role in cellular repair and slowing down aging. Additionally, the practice reduces stress and promotes overall well-being, making it a powerful way to improve both skin and health.
Sauna and hot yoga can be great for your body and mind, but safety comes first. Drink plenty of water, take breaks, and stop immediately if you feel unwell. These activities may not be safe for everyone. If you’re dealing with health issues like heart problems, low blood pressure, or breathing difficulties, talk to your doctor before trying them.
Conclusion: sauna vs. hot yoga: which one is better?
Saunas and hot yoga each offer unique benefits. Hot yoga enhances flexibility, boosts cardiovascular health, and strengthens your lower body, while saunas promote relaxation, improve heart health, and aid in muscle recovery.
Both activities can improve skin health and promote mental relaxation. The choice between the two depends on your goals, whether you want to engage in physical activity or focus on simply relaxing and unwinding.
Incorporating either or both into your wellness routine can improve your overall health and help you feel rejuvenated.
