Can You Do Hot Yoga While Pregnant?

Can you do hot yoga while pregnant? Yes and no. Whether hot yoga is safe or not for pregnant women depends on each mom’s health, fitness level, and pregnancy stage.

We can’t deny that hot yoga benefits pregnant women by helping them stay fit during pregnancy. However, hot yoga studios’ hot and humid environments can also be a risk factor for pregnant women.

Knowing the risk of doing hot yoga while pregnant helps you make the best hot yoga decision for yourself and your baby.

So, the first question is:

Why Is Hot Yoga Controversial During Pregnancy?

is it bad to use hot yoga for pregnant women

Hot yoga is a type of yoga that is performed in a hot, humid environment.

It can offer many benefits, including improved flexibility and detoxification, which can be especially helpful during pregnancy when the body undergoing changes.

However, the temperature in the room is typically around 90-108 degrees, which can lead to dehydration and an elevation of the core body temperature.

For these reasons, hot yoga is controversial among pregnant women, with some feeling safe and beneficial and others feeling too risky.

So, what are the potential risks of doing hot yoga if you are pregnant exactly?

Risks Associated with Doing Hot Yoga While Pregnant

Joint Pain or Injuries caused by hot yoga

There are risks that pregnant moms should know when you are considering hot yoga.

1. Overheating and Dehydration

High temperatures can lead to dehydration. It can be dangerous for both the mother and the baby because it may cause contractions. And more badly, dehydration will lead to premature labor in extreme cases.

Therefore, pregnant women who practice hot yoga should ensure to stay hydrated before and after class and drink plenty of water during class.

2. Neural Tube Defects

While the exact cause of hot yoga-related neural tube defects is unknown, it is believed that the high temperatures associated with the practice may play a role.

Studies have shown that exposure to elevated temperatures can disrupt the development of the neural tube, leading to birth defects such as spina bifida.

Pregnant women who engage in hot yoga may be at an increased risk for these defects.

3. Joint Pain or Injuries

Hot yoga can put extra stress on the joints and muscles, which can be problematic for pregnant women who are already at an increased risk for joint pain and other injuries.

If you are pregnant, you need to listen to their bodies and avoid any hot yoga poses that are uncomfortable or cause pain.

4. Miscarriage

The increased body temperature from yoga may lead to fetal abnormalities. In addition, hot yoga can also cause dehydration and electrolyte imbalances, which can lead to miscarrying.

If you are pregnant and considering doing hot yoga, you must speak with your doctor first to ensure it is safe for you and your baby.

How to Stay Safe If You Insist Doing Hot Yoga During Pregnancy?

what are the best ways to do hot yoga for pregnant women

If you have already signed up for a hot yoga class and want to give it a shot, ensure you are doing it right. Follow these rules to stay safe when doing hot yoga in your early pregnancy.

1. Make sure to drink plenty of water to stay hydrated.

It’s crucial to help keep you hydrate during hot yoga classes. So, don’t forget to drink plenty of water before, during, and after your class to stay hydrated.

2. Do push yourself too hard.

Avoid doing any poses that require you to lie flat on your back after the first trimester of pregnancy.

It’s also important to listen to your body and not push yourself too hard. If you start to feel dizzy or lightheaded, stop doing the pose and rest.

3. Ask your doctor’s advice.

Be sure to consult with your doctor before beginning any new exercise regime, especially if you have a history of miscarrying or have any other health concerns.

Taking these precautions allows you to enjoy the benefits of doing hot yoga during pregnancy without risking yourself.

Related Post: How to Wear Yoga Pants when Pregnant?

What Are the Alternatives to Hot Yoga for Pregnant Women?

Prenatal yoga for pregnant women

There are alternatives to hot yoga for pregnant women, including regular yoga, prenatal yoga, and swimming.

1. Regular yoga

Regular yoga is a great way to stay fit during pregnancy and can be done in a hot yoga studio without the heat being turned up as high.

Regular yoga is safe for pregnant women because no poses require you to lie flat on your back, and the heat is not as intense.

2. Prenatal yoga

Prenatal yoga is another safe and effective way pregnant women stay active and connected with their bodies during pregnancy.

They are specifically designed for pregnant women because it can help women prepare for labor and delivery by strengthening the muscles used during childbirth.

3. Swimming

Swimming is low-impact and can help relieve some of pregnancy’s common discomforts, such as back pain and swelling.

In addition, the weightless environment of the pool can provide much-needed relief from the extra weight that pregnant women must carry around.

However, it is important to swim only in pools that are well-maintained and free of harmful chemicals. Pregnant women should also avoid swimming in cold water, which can cause muscle cramps.

FAQs About Doing Hot Yoga while Pregnant

Q1: Can hot yoga really cause miscarriage?

There is no evidence that hot yoga causes miscarriage. However, it is the potential risk. it is always important to listen to your body and not push yourself too hard.

Q2: What are the safe hot yoga poses for early pregnancy?

Some hot yoga poses are safe for early pregnancy, including the Camel pose, Child’s pose, and Triangle pose.


Hot yoga has become a popular way for pregnant women to stay active, but some risks are associated with it. Follow the tips mentioned in this post to stay safe while practicing hot yoga in your early pregnancy.

Remember, you always have many other safe ways for pregnant women to stay active and connected with their bodies during pregnancy.

And if you have any health concerns, consult your doctor before starting any new exercise regime.