Active vs. Passive Stretching in Hot Yoga: The Science-Backed Guide to Getting Flexible in Wichita, KS

Written By Gina Pasquariello

5 Science-Backed Takeaways

  1. Active stretching builds lasting flexibility – Using your muscles in a stretch improves strength and control at new ranges, leading to more permanent gains than passive pulls [1]. In short, strength + stretch = mobility.

  2. Passive stretching is great for relaxation and short-term range – Long holds do increase your reach, but mainly by easing your nervous system's resistance [2,3]. The gains can be transient if you don't use them. Think of passive stretching as unlocking a door – you still have to step through it actively later.

  3. Heat accelerates flexibility – Warm muscles stretch farther with less risk. Heat (via environment or warm-up) reduces tissue stiffness and increases range of motion [4,5]. A heated yoga studio isn't just a luxury; it measurably boosts your stretching capacity.

  4. Your nerves matter more than your muscles – Improved flexibility usually reflects increased stretch tolerance (your nerves allowing a wider safe zone) rather than significant muscle fiber elongation [2,3]. Consistent practice trains your nervous system to permit deeper stretches without triggering protection reflexes – flexibility is as much brain as brawn.

  5. Combine methods for best results – The optimal way to get flexible: blend dynamic and static, active and passive, strength and stretch. Research suggests using both active (dynamic) and passive techniques yields greater long-term ROM improvements than either alone [6]. In our 99°F studio, we do exactly this, leveraging every tool for your benefit.

(Knowledge is power – now you know the roadmap. Let's explore the science behind each of these principles!)

Flexibility isn't just about doing more stretching – it's a skill built through intention, control, and consistency. Many Wichita yogis assume that simply holding poses longer will make them limber. But in reality, your nervous system plays as big a role as your muscles. At Hot Asana Yoga Studio in Wichita, KS (where we heat the room to 99°F), we've seen first-hand how targeted methods can unlock mobility faster. The takeaway? Greater flexibility isn't something you find by forcing a stretch – it's something you build with smart techniques and the right environment. Let's bust the myth that more stretching automatically equals more flexibility, and explore how flexibility is truly gained (hint: it's not just about stretching harder).

What's the Real Difference Between Active and Passive Stretching?

Active stretching means you stretch a muscle by actively contracting the opposing muscle. For example, lifting into Warrior III engages your back and glutes to stretch your hamstrings. You're using strength and neural control to move into the stretch. In contrast, passive stretching involves relaxing into a stretch using an external force (gravity, a strap, or a partner). Think of a relaxed Forward Fold – you let gravity pull you deeper.

Active stretches fire up your muscles and nervous system (via reciprocal inhibition and muscle activation), while passive stretches rely on external pressure and time (triggering the muscle spindle reflex and, eventually, the Golgi tendon organ to let the muscle release). Both methods improve flexibility, but they tap into different neuromuscular pathways [1]. In plain terms: active stretching builds strength in your end range (helping you hold that Half Moon), whereas passive stretching eases tension and calms the muscles (helping you sink into that Forward Fold).

🧘 Hot Asana Tip: If you love the challenge of holding strength in motion, you'll thrive in Hot Yoga FIT and Hot Yoga Inferno, where every posture is active mobility work in heat. Prefer to unwind into deep stretches? Try Hot Yoga Slow Flow or our classic Hot Yoga (60) class for gentle passive opening. (At Hot Asana, we tailor class styles to how you like to stretch!)

What the Science Says About Getting Flexible

Researchers have spent decades untangling how flexibility improves. Here are some key findings from recent studies (2010–2025) – and what they mean for your yoga practice:

Flexibility is largely a neural skill: Improvements come more from training your nervous system than from "stretching" your actual muscle fibers. Active stretching enhances functional range of motion by improving neuromuscular control and coordination [1]. In other words, when you actively move and hold a pose, you teach your nerves and muscles to better tolerate and control that new range. Individual responses to stretching vary based on genetics, training history, and baseline flexibility – what works optimally for one person may differ for another.

Static stretching increases range – mainly by increasing tolerance: When you hold a passive stretch, you can go deeper over time, but mostly because your nervous system gradually allows it. Studies show long-term static stretching leads to greater joint ROM without changing muscle stiffness – the gain comes from an altered stretch tolerance (your brain becomes okay with the stretch) [2,3]. These gains can be real but may fade if you don't also strengthen in the new range. (Translation: you might touch your toes after weeks of passive stretches, but you'll keep that ability longer if you also build strength there.)

Strength training can improve flexibility, too: It's not only stretching that increases ROM. A 2024 study found that resistance training through a full range of motion was as effective as static stretching for improving hip and hamstring flexibility – and it boosted strength significantly more [7]. The researchers recommend large-ROM strength exercises as a time-efficient way to gain flexibility and muscle power. For yogis, this means flows that involve strength at end range (like lifting into Extended Hand-to-Big-Toe Pose) can make you just as flexible as passive stretches – with the bonus of stability.

Combine active and passive for the best long-term gains: Rather than debating active vs. passive stretching, science suggests using both is optimal. Dynamic (active) stretches prep your body and static (passive) stretches help solidify gains. In fact, research shows that combining static and dynamic techniques yields greater improvements in flexibility than either alone [6]. The active engagement teaches your body control, while the passive holds increase your tolerance. The result? More lasting, safer flexibility gains.

Flexibility aids performance – but timing matters: Being more flexible can improve functional movement, but stretching at the wrong time can backfire. Extensive static stretching immediately before explosive activity can temporarily reduce strength and power (often called "stretch-induced strength loss") [8,9]. Dynamic stretching, on the other hand, tends to improve performance or have no negative effect [8]. Meta-analyses conclude that static stretches under ~60 seconds per muscle group don't significantly impair performance [10], and a short static stretch after a workout can even aid strength over the long term [11]. The bottom line: do active stretches before class to boost strength and balance, and save longer passive stretches for after practice or recovery days.

Flexibility and injury prevention: the truth – Simply stretching a lot won't magically make you injury-proof. Large reviews have found that general stretching routines do not significantly reduce overall sports injury rates [12,13]. However, flexibility work can specifically decrease musculotendinous injuries (like muscle strains), especially in high-intensity sports requiring rapid direction changes [12,13]. And importantly for yogis, a warm-up that increases your muscle temperature and range of motion (think dynamic moves or a heated room) does reduce injury risk during activity [14]. In short: being flexible helps, but it's most protective when combined with strength and proper warm-ups.

Heat is a flexibility game-changer: Ever notice you can stretch deeper in our 99°F hot yoga classes in Wichita? There's science behind that sweat. Heat (whether from an external source or generated by exercise) increases muscle tissue elasticity and reduces stiffness [4]. Warm muscles have loosened collagen fibers and more pliable fascia, allowing you to move into poses with less resistance. Heat also increases the velocity of nerve impulses and reduces muscle spindle excitability, making tissues more receptive to lengthening [4]. One systematic review found that applying heat while stretching led to significantly greater range-of-motion gains than stretching without heat [5]. Even short-term, simply raising muscle temperature (via a hot environment or light exercise) improves your immediate flexibility by improving muscle viscosity and blood flow [14]. This is why a heated studio can fast-track your mobility – and why we emphasize warming up before deep stretches.

Consistency and variety build lasting flexibility: Finally, research reminds us that flexibility gains require regular practice. Acute increases from one stretching session are typically small and temporary [6]. Lasting changes happen with frequent, consistent stretching over weeks and months. And no single method has the monopoly – static, dynamic, PNF (proprioceptive neuromuscular facilitation), and even full-range strength training all improve ROM if done consistently [15,16]. The best approach is a well-rounded one: use a variety of stretching techniques, listen to your body, and stretch often. Your body will adapt by increasing not just muscle length, but also your tolerance and strength in new ranges.

What does this mean on the mat? Think of flexibility training like learning a skill: practice actively (so you can use your new range) and passively (so you can reach new range). And don't underestimate the power of heat and movement – a warm muscle is a supple muscle!

The research above isn't just trivia – it's your roadmap to smarter practice. Findings that emphasize active stretching and strength? Try our Hot Yoga Inferno or Hot Yoga FIT classes, where you build heat and power. Studies praising passive stretches for relaxation? Unroll your mat in Hot Yoga Slow Flow or Hot Yoga to gently lengthen and restore. We've designed our schedule so you can apply science in real time, choosing classes that match your flexibility goals.

How Heat Changes the Game for Wichita Yogis

Wichita's summers aren't the only thing bringing the heat – inside Hot Asana's 99°F studio, we harness thermophysiology to supercharge your stretches. Here's why practicing in heat can accelerate flexibility:

When muscles warm up, they undergo physiological changes: collagen fibers (the protein building blocks of muscle and fascia) exhibit increased extensibility, and muscle viscosity decreases [4]. Think of this like taffy – this analogy helps illustrate how cold taffy is stiff and unyielding, but warm taffy stretches easily. At ~99°F, your tissues temporarily become more pliable as collagen fibers respond to the elevated temperature. Studies show that increased muscle temperature leads to decreased muscular resistance and increased range of motion [4]. Heat also boosts circulation, which enhances oxygen and nutrient delivery to working muscles [4].

One study in Physical Therapy in Sport found that stretching with added heat yielded greater flexibility improvements than stretching at normal temperature [5]. Research shows that heat applied during stretching can enhance both short-term and long-term range of motion gains [5,14]. The short-term effect is clear: you can safely reach further with less discomfort. (Ever noticed how in the first 10 minutes of class your forward fold deepens? That's heat + movement doing its job.)

Long-term hot yoga practice can lead to sustained flexibility improvements that persist outside the studio. An 8-week trial of Bikram hot yoga, for example, significantly increased participants' shoulder, lower back, and hamstring flexibility compared to non-yogis [17]. While the Tracy & Hart study shows significant flexibility improvements from Bikram yoga, it's likely that both the heat and consistent yoga practice contributed to these gains – the heated element enabled yogis to safely explore deeper ranges each session, and regular practice allowed those adaptations to accumulate over time. These gains likely result from consistent practice and neuromuscular adaptation rather than permanent tissue changes.

Safety note: Heat is a powerful enhancer, but it comes with responsibility. You might feel looser in a hot class and move into extreme positions more easily. Always balance that new freedom with awareness – just because you can go deeper, doesn't mean you should force it. Use the heat to gently expand your boundaries, not obliterate them. Our instructors at Hot Asana are trained to give modifications and remind you to honor your limits, even when the sweat is dripping and gravity seems to double.

🧘 Hot Asana Tip: To maximize heat's benefits, arrive to class a few minutes early and start moving lightly to pre-warm your body. During class, notice poses where you feel unusually open – that's the heat helping your muscles. Those are great moments to carefully work on new depth (e.g. inching your hands closer to the floor in Standing Splits). By the cool-down, you'll likely find you can settle into passive stretches like Pigeon Pose much more comfortably than on a cold day. That's the 99°F effect!

"At 99°F, your body's collagen fibers temporarily become more elastic and receptive to lengthening – making Hot Asana's heated formats like Hot Yoga and Slow Flow ideal for deep, safe flexibility work." (Science backs what Wichita's hot yoga lovers have felt all along: warm muscles = happy muscles.)

Science-Backed Flexibility Strategy

Ready to apply all this science on your mat? Here's a three-step flexibility game plan, blending active and passive methods – and yes, some heat – to help you make sustainable gains:

1. Warm Up with Movement – Begin every practice (or workout) with dynamic, active movement. This could be dynamic stretches or light flows that raise your body temperature. Think leg swings, arm circles, cat-cows, sun salutations – movements that take your joints through full ranges actively. This not only increases blood flow and muscle temperature, it also awakens your nervous system. Why: Warm muscles are more pliable, and dynamic stretching has been shown to improve performance and prepare you for deeper stretches [8,14]. Try in class: Our Hot Yoga FIT and Hot Yoga Inferno sessions are perfect fast-paced warm-ups – they get you moving and sweating quickly, priming you for flexibility gains.

2. Engage with Control – During your main practice, focus on active flexibility. Use strength in stretched positions. For example, in a low lunge, engage your glutes to deepen the hip stretch, or in Boat Pose, keep your back straight and actively lift your legs. This builds strength at end range, essentially teaching your body that it can be powerful and stable in these new positions. Over time, this increases your functional ROM – you not only become bendier, but also strong in those bendy positions [1]. Try in class: Poses in Hot Yoga Fit and Strength:30 emphasize this "strength-through-length" approach (e.g. holding Warrior III engages one side of muscles while stretching the other). You'll shake, you'll build muscle, and you'll expand your flexibility in a way that lasts.

3. Restore with Stillness – After the active work, conclude with gentle passive stretching. Now is when you hold those longer poses (30+ seconds) and let gravity do the work – think supine hamstring stretches, seated forward folds, or a relaxed dragon pose for your hips. Your muscles are warm and tired, which actually can help them release more deeply. Passive stretching at the end improves muscle relaxation and can increase joint range of motion without concern for performance afterwards [9,18]. It also activates the parasympathetic nervous system (your "rest and digest" mode), aiding recovery and promoting a sense of calm [19]. Try in class: Our Hot Yoga Slow Flow and Hot Yoga classes typically end with delicious long-held stretches.

By following Warm-Up → Active Stretch/Strength → Cool-Down Stretch, you're essentially mirroring what research says leads to optimal flexibility gains [18]. You've increased muscle temperature, engaged neuromuscular control, then improved stretch tolerance – the trifecta of getting flexible, safely.

Not sure how to implement this yourself? We've structured our class schedule around these principles. Step 1 (Warm Up) is built into every hot class's beginning. Step 2 is the essence of our active classes like Inferno and Fit. Step 3 shines in our restorative classes like Hot Yoga Slow Flow. Mix and match through the week – e.g., Hot Yoga Inferno and Hot Yoga FIT thought the week (active work), Hot Yoga Slow Flow on Mondays and Thursdays (recovery stretching) – and you'll feel the difference in a few weeks.

Flexibility in Wichita FAQs

  • A: Both have a role, and the best approach is a combination. Active stretching (dynamic moves, actively holding poses) builds strength and teaches your nerves to allow more range, leading to longer-term improvements [1]. Passive stretching (relaxing into static holds) is fantastic for easing tension and giving immediate range increases, though those can be short-lived [3]. Use active stretches to warm up and build control, and passive stretches to cool down and deepen relaxation. Science shows that combining them yields the greatest flexibility gains over time [6]. In practice, think of active stretching as preparation and passive stretching as preservation of your flexibility.

  • A: Consistency is key. Aim to do some form of stretching almost daily if you can – even 10-15 minutes a day makes a difference. Research indicates that stretching at least 2-3 days per week (and ideally more) is needed to see significant improvements in joint ROM [18]. However, you don't have to do intense long sessions every day. Mix in longer stretching sessions (e.g. a slow yoga class or dedicated stretch routine) a couple times a week, and on other days just keep the body moving with dynamic stretches or yoga flows. Remember that other activities like full-range strength training can also contribute to flexibility [7,16]. The key is regularity. In Wichita's variable climate, your body might feel stiffer after a cold spell or inactivity – that's your cue to gently get back to daily mobility work. A little bit of stretching every day will beat a once-a-week marathon session. This frequency aligns with research showing that consistent practice 3+ times per week optimizes flexibility gains [18].

  • A: Yes – with a couple of caveats. Hot yoga enables you to stretch more comfortably and safely in the moment (thanks to warmer muscles), which can accelerate progress. Participants in an 8-week hot yoga program significantly improved flexibility in multiple muscle groups compared to non-yogis [17]. The heat allows you to access ranges you might not in a cold setting, essentially expanding your "practice zone." Over time, these repeated gains can become lasting increases in flexibility. But (important caveat), you must still practice consistently. The heat gives temporary improvements each class; turning those into permanent gains means coming back class after class and also incorporating active strength (so you can support that new range). The good news is that hot yoga often combines both – the heat lets you go deep, and the yoga movements build active control. From our experience at Hot Asana since 2014, students who practice hot yoga ~3 times a week see marked improvements in their flexibility that stick around, even outside the hot room. Just be mindful: stay hydrated, listen to your body, and don't overstretch just because you feel bendy in the heat.

  • A: It can be if you're not careful – heat can create a false sense of ability. Because you feel looser, you might push beyond your true limits. Overstretching (going to the point of sharp pain or joint instability) is never good, heated or not. The heat should be used as a tool to gently deepen, not a license to force a split. From our experience and instructor training, signs of overstretching include sudden stinging or popping sensations, or soreness that lasts more than 1-2 days. We mitigate these risks at Hot Asana by emphasizing alignment and encouraging use of props (yes, even in hot classes you can use blocks or straps!). Our instructors will remind you: ease into depth, don't slam into it. When done mindfully, hot yoga is very safe – the warmth actually reduces injury risk by helping muscles move fluidly [4,14]. Just remember that flexibility is a journey. In heat, enjoy the extra freedom but keep a dash of caution. If you ever feel you've gone too far, ease out and let your instructor know.

  • A: All our classes will help, but in different ways. For immediate flexibility boosts, Hot Yoga Slow Flow and Hot Yoga (60) are gold – the heat plus longer holds will have you feeling looser by class end (passive flexibility gains). If you're looking for long-term flexibility improvements, incorporate classes that build strength in stretched positions – Hot Yoga FIT and Hot Yoga Inferno come to mind (active flexibility gains). Hot Yoga Fundamentals if you're newer or returning after a break – it moves slower, giving you time to safely explore new ranges with proper alignment. The fastest recipe for flexibility is mixing formats: for example, do a FIT class to engage muscles, then a Slow Flow to deeply stretch them. We've seen students dramatically improve hamstring and back flexibility by doing active classes twice a week and slow classes twice a week for a month or two. It's like tackling flexibility from both ends – and science agrees that combined approach is best! [6]

Related Reads

For more insight and inspiration, check out these popular articles on our blog:

Ready to Transform Your Flexibility in Wichita, KS?

Science proves that flexibility isn't something you're simply born with – it's something you build. And Hot Asana Yoga Studio in Wichita, KS might just be the perfect laboratory for your transformation. By applying active and passive stretching techniques, and leveraging the power of heat, you can dramatically improve your mobility in a safe, sustainable way.

At Hot Asana Yoga Studio, we've taken this research to heart. Whether you're craving a strength-driven stretch in Hot Yoga Fit, a calm, restorative deep stretch in Hot Slow Flow, or an all-around sweaty mobility session in Hot Yoga Inferno, we have a class to match your flexibility goals. Our schedule is designed to blend these methods – so you don't even have to think about it, just show up and flow!

Ready to see progress? Your future flexible self is already on the mat, towel down, water bottle filled, waiting for you. View our full class schedule and book your first hot yoga class in Wichita – your body will thank you! Let's stretch smarter, Wichita – science in hand, sweat on brow, and an empowered smile as you reach new heights (and touch your toes)! 🚀

References

[1] Wang, B., Wu, B., Yang, Y., Cai, M., Li, S., & Peng, H. (2024). Neuromuscular and balance adaptations following acute stretching exercise: A randomized control trial. Frontiers in Physiology, 15, Article 1486901. https://doi.org/10.3389/fphys.2024.1486901

[2] Magnusson, S. P., Simonsen, E. B., Aagaard, P., Sørensen, H., & Kjaer, M. (1996). A mechanism for altered flexibility in human skeletal muscle. The Journal of Physiology, 497(Pt 1), 291–298. https://doi.org/10.1113/jphysiol.1996.sp021768

[3] Konrad, A., & Tilp, M. (2014). Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clinical Biomechanics, 29(6), 636–642. https://doi.org/10.1016/j.clinbiomech.2014.04.013

[4] Knight, C. A., Rutledge, C. R., Cox, M. E., Acosta, M., & Hall, S. J. (2001). Effect of superficial heat, deep heat, and active exercise warm-up on the extensibility of the plantar flexors. Physical Therapy, 81(6), 1206–1214. https://doi.org/10.1093/ptj/81.6.1206

[5] Nakano, J., Yamabayashi, C., Scott, A., & Reid, W. D. (2012). The effect of heat applied with stretch to increase range of motion: A systematic review. Physical Therapy in Sport, 13(3), 180–188. https://doi.org/10.1016/j.ptsp.2011.11.003

[6] Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235

[7] Rosenfeldt, M., Stien, N., Behm, D. G., Saeterbakken, A. H., & Andersen, V. (2024). Comparison of resistance training vs static stretching on flexibility and maximal strength in healthy physically active adults: A randomized controlled trial. BMC Sports Science, Medicine and Rehabilitation, 16(1), Article 142. https://doi.org/10.1186/s13102-024-00934-1

[8] Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2

[9] Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: A systematic review. Medicine & Science in Sports & Exercise, 44(1), 154–164. https://doi.org/10.1249/MSS.0b013e318225cb27

[10] Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148. https://doi.org/10.1111/j.1600-0838.2012.01444.x

[11] Simpson, C. L., Kim, B. D. H., Bourcet, M. R., Jones, G. R., & Jakobi, J. M. (2017). Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii. Scandinavian Journal of Medicine & Science in Sports, 27(12), 1597–1604. https://doi.org/10.1111/sms.12822

[12] Behm, D. G., Alizadeh, S., Daneshjoo, A., & Konrad, A. (2023). Potential effects of dynamic stretching on injury incidence of athletes: A narrative review of risk factors. Sports Medicine, 53(7), 1359–1373. https://doi.org/10.1007/s40279-023-01847-8

[13] McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: The role of stretching in injury prevention and performance. Scandinavian Journal of Medicine & Science in Sports, 20(2), 169–181. https://doi.org/10.1111/j.1600-0838.2009.01058.x

[14] Fradkin, A. J., Gabbe, B. J., & Cameron, P. A. (2006). Does warming up prevent injury in sport? The evidence from randomised controlled trials. Journal of Science and Medicine in Sport, 9(3), 214–220. https://doi.org/10.1016/j.jsams.2006.03.026

[15] Sharman, M. J., Cresswell, A. G., & Riek, S. (2006). Proprioceptive neuromuscular facilitation stretching: Mechanisms and clinical implications. Sports Medicine, 36(11), 929–939. https://doi.org/10.2165/00007256-200636110-00002

[16] Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

[17] Tracy, B. L., & Hart, C. E. (2013). Bikram yoga training and physical fitness in healthy young adults. Journal of Strength and Conditioning Research, 27(3), 822–830. https://doi.org/10.1519/JSC.0b013e31825c340f

[18] Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The relation between stretching typology and stretching duration: The effects on range of motion. International Journal of Sports Medicine, 39(4), 243–254. https://doi.org/10.1055/s-0044-101146

[19] Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485

⚠️ Disclaimer

Individual results may vary. Transformation outcomes and timelines depend on consistent practice, individual commitment, starting fitness level, and health status. Benefits described are based on students who maintain regular practice (3-4 classes per week).

Heat Training Considerations: Hot Asana classes are practiced at 99°F. This environment may not be appropriate for individuals with cardiovascular conditions, pregnancy, heat sensitivity, or those taking medications that affect thermoregulation.

Research & Education: Our content references peer-reviewed scientific research for educational purposes. Exercise science evolves continuously, and individual responses vary based on genetics, lifestyle, and consistency.

Safety First: Stop practice immediately if you experience dizziness, nausea, chest pain, unusual shortness of breath, or concerning symptoms. Hot Asana instructors provide modifications and support but are not medical professionals.

Medical Disclaimer: This content does not constitute medical advice, diagnosis, or treatment. Consult your physician before beginning any new exercise program, especially if you have pre-existing health conditions, are pregnant, or have concerns about heat training.

Gina Pasquariello
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Which Hot Yoga Class Is Right for Me? A Breakdown by Goal + Experience Level