Healthy Living Magazine

How to Do Hot Yoga at Home (With Pictures)

By Geoff Griffiths @mmatraining1980

With the help of a bath, you can do hot yoga at home. You don’t need a heater for hot yoga, or a tent. Although I am a fan of the infrared sauna blankets to get heat ‘deep’ into the muscles.

Instead of using a heater, or sauna, you can run the bath, and wear lots of layers or a sauna suit, and do yoga next to the bath, on the floor. The humidity and the layers will create lots of body heat.

My bathroom is tiny however. At your own risk, you can do some yoga actually in the bath.

disclaimer- you can slip, you can also get dehydrated doing hot yoga at home, so always have a drink handy

Hot Yoga at Home – Workout

hold each pose for 30 breaths, try to prolong the exhale so you relax into it.

I don’t know the names of all the poses unfortunately, but these pics show my routine:

How to do Hot Yoga at Home (With Pictures)
Hamstring stretch – be careful with lower back
How to do Hot Yoga at Home (With Pictures)
Shoulder stretch – Squat down – place right hand inside right thigh, next to your body. Point right elbow forwards (be careful with shoulder joint)
How to do Hot Yoga at Home (With Pictures)
How to do Hot Yoga at Home (With Pictures)
Modified version of the triangle pose
How to do Hot Yoga at Home (With Pictures)
Cobra pose – Lie on front, gently push your upper body up and keep your hips flat on the floor – be careful with lower back, stay on elbows to start with
How to do Hot Yoga at Home (With Pictures)
Clasp hands behind back

I also stretch my glutes, but the photo looked really weird, even worse than the above ones, it should be done like in the photo below:

How to do Hot Yoga at Home (With Pictures)
What the glute stretch should look like

image from Runners World –

do the pose on each side, or each arm or leg.

research suggests that 3 sets of 30 secs per stretch is best for mobility, but I’ve found 1 set effective. I will do more sets if I am stiff in a particular area.

Blocked out my face as I don’t want to end up on some weird website or anything! Feel free to add the images to your gay yoga website, as long as you link back


Exercise in the heat is generally thought to be a great way to increase growth hormone levels, after exercise and during sleep the following evening.

Consuming the amino acid arginine can also help to optimise growth hormone levels – around 3-8g is required. For further information on arginine – please see this study

I’ll sometimes put hot chilli rub on after the bath and workout, either with yoga, or weights.

benefits of hot yoga

  • increased levels of growth hormone
  • Reduced risk if pulling a muscle
  • Increased flexibility



you can do the exercises on the bathroom floor in a sauna suit, instead of in the bath

just be careful if you use hot chilli rub!

How to do Hot Yoga at Home (With Pictures)
Hot chilli rub gets hotter when you sweat!

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