Alright, so you’re pregnant (yay!) and maybe wondering if you can still do all the cool things you did before. One of those might be heated yoga during pregnancy.
Heated yoga, also called hot yoga or Bikram Yoga, is all about doing yoga in a super warm room.
People love it because the heat makes you sweat a lot, which feels good and helps stretch your muscles.
But now that you’re pregnant, things are a bit different, and you’re probably asking: “Is heated yoga during pregnancy safe for me and my baby?“
Well, you’ve come to the right place!
This article breaks down everything you need to know about heated yoga during pregnancy, including what it is, the possible risks, and how to keep you and your little one safe if you still want to try it.
What is Heated Yoga?
Let’s start with the basics.
Heated yoga, especially a style called Bikram Yoga, is yoga done in a room heated to around 40°C.
That’s like a super hot summer day inside!
Heated yoga classes are usually about 90 minutes long and involve specific postures.
With Bikram, it’s always 26 poses and 2 breathing exercises, designed to get your heart pumping, your muscles stretched, and your body all sweaty.
But you’re probably wondering—why all the heat?
The idea is that the warm environment helps your muscles loosen up, which means you might be able to move deeper into the poses.
Plus, sweating feels like a way to get rid of “toxins,” though scientists aren’t 100% sure on that.
Anyway, a lot of people love how they feel after a heated yoga class.
Why Do People Love Heated Yoga?
People are really into heated yoga for a few reasons.
One big reason is flexibility—doing yoga in a warm room can make your muscles feel like stretchy rubber bands!
This helps with flexibility, which is why some people feel like they can stretch further in heated yoga than in regular yoga.
Another reason? The sweat. It can feel refreshing, like a good workout.
Sweating gives people the feeling of “detoxing,” or getting rid of stuff their bodies don’t need.
Is Heated Yoga Safe During Pregnancy?
Here’s where it gets a bit tricky.
Pregnancy is a special time for your body, and while yoga is usually great for helping with all kinds of things (like back pain or stress), adding heat can make it a bit riskier.
Why?
Well, one big reason is that pregnant people can get too hot (or “overheated”) pretty easily.
And since your body is working hard to keep your baby safe and comfy, adding more heat can make it harder to cool down.
Doctors and health experts say that overheating in early pregnancy can sometimes be a problem.
If your body gets too hot, it might affect how your baby grows, especially in the first few months.
So, while regular yoga is generally safe during pregnancy, heated yoga might not be the best idea—especially if you’re new to it.
Risks of Heated Yoga During Pregnancy
Alright, let’s talk about some of the actual risks so you can make the best choice.
- Overheating and Dehydration: When you’re pregnant, your body temperature goes up a bit naturally. If you add heated yoga on top, it’s like asking your body to keep up with two super intense workouts at once. The problem is that too much heat can make you feel lightheaded, dizzy, or just plain exhausted. Plus, all that sweating can make you lose water quickly, and being dehydrated isn’t fun—especially not during pregnancy.
- Blood Pressure Changes: Some people feel faint or dizzy in heated yoga because it can mess with your blood pressure. Since your heart is working extra hard to support you and your baby, the heat can make things a bit too intense. Blood pressure changes can make you feel woozy, and no one wants that!
- Overstretching: During pregnancy, your body releases a hormone called relaxin, which helps loosen your muscles and joints. This is great for childbirth, but it can make you feel a bit “too” flexible. In heated yoga, the warmth can make your muscles and ligaments feel even stretchier, which sounds cool but can actually lead to injuries if you go too far.
Benefits of Yoga During Pregnancy (Without the Extra Heat)
So here’s the good news: Yoga itself can be amazing during pregnancy! It helps you stay flexible, keeps your muscles strong, and is super calming.
Pregnancy can sometimes make you feel stressed or anxious, and yoga is a fantastic way to relax.
You can still do poses that stretch your back, hips, and legs, which might start to feel stiff or sore as your baby grows.
The main difference is just avoiding that added heat.
When you do regular yoga instead of heated yoga, you still get all the benefits without putting your body under extra stress.
What the Experts Say
Many doctors and yoga instructors agree that while regular yoga is generally safe, heated yoga can be a bit too much when you’re pregnant.
They usually suggest waiting until after pregnancy to try heated classes again.
According to yoga instructors who work with pregnant students, keeping the room cool and using props like blocks or blankets can help make poses feel comfortable and supportive.
Doctors often say the same thing: keeping cool and staying hydrated are the most important things when you’re doing any exercise while pregnant.
So, if you’re really into yoga, talk to your doctor about what’s safe for you.
Every pregnancy is different, so they’ll help you figure out what’s best.
Tips for Practicing Yoga Safely During Pregnancy
If you’re determined to keep up with yoga while pregnant, here are some tips to stay safe and comfy:
- Stay Hydrated: Bring a big water bottle with you to class, and sip often. Hydration is key!
- Take Breaks: Don’t feel like you need to keep up with everyone else. If you feel hot or tired, take a break or sit in Child’s Pose.
- Choose Cooler Classes: Some studios offer “warm” yoga instead of full heated yoga. These classes are still slightly warm but not too intense, which can be a better option.
- Modify Your Poses: Not all yoga poses are pregnancy-friendly, especially twists or deep backbends. Ask your instructor for modifications if you’re unsure.
- Listen to Your Body: This might be the most important tip! Pregnancy is a time to connect with your body and do what feels best. If something feels uncomfortable or too hot, don’t push it.
- Talk to Your Doctor: Always check in with your doctor before doing any type of heated exercise. They’ll have the best advice based on your health.
Conclusion: Listen to Your Body!
At the end of the day, only you know how you’re feeling.
Yoga is all about connecting with your body, and pregnancy makes that connection even more important.
Heated yoga has tons of benefits, but it also comes with risks, especially when you’re expecting.
If you love the warmth, maybe try a class with a slightly cooler room or do some gentle stretches at home.
There’s always time to get back into heated yoga after your baby is born!
For now, focus on enjoying this time and doing what feels right for you and your little one.
So, grab your mat, drink some water, and take it slow.
Enjoy each pose, each breath, and remember that you’re doing amazing things by taking care of yourself and your baby!
