Hot Yoga For Weight Gain: Tips And Tricks For Success

Anjali Jaiswal

Anjali Jaiswal
Jul 2023

2 min read
hot yoga for weight gain

Table of content

When we think of hot yoga for weight gain, images of sweating, detoxification, and weight loss often come to mind. However, hot yoga can also be a powerful and effective tool for those seeking to gain weight in a healthy and controlled manner. 

In this blog, we will explore the lesser-known benefits of hot yoga for weight gain, understand how it can aid in muscle development, and learn the right approach to make the most of this unique practice. If you’ve been on a quest to add healthy pounds to your frame, hot yoga is the answer you’ve been looking for.

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Understanding Hot Yoga

  • Hot yoga, also known as Bikram yoga or heated yoga, is a form of yoga practiced in a room heated to around 95-105 degrees Fahrenheit (35-40 degrees Celsius). 
  • The high temperature and humidity are often associated with intense sweating, leading to temporary weight loss through fluid loss. 
  • However, hot yoga offers far more than just sweating; it can be an excellent way to promote weight gain through muscle building and improved metabolism.

Can Hot Yoga Be Effective For Weight Gain?

Hot yoga can be effective for weight gain when approached mindfully and combined with proper nutrition. While hot yoga is commonly known for its potential to aid in weight loss due to the increased calorie burn from the heated environment, it can also be adapted to support weight gain with the right approach.

The key to using hot yoga for weight gain is to focus on specific aspects during your practice:

  1. Strength Building: Customize your hot yoga practice to include poses that target major muscle groups. Poses like Warrior II, Chair Pose, Plank, and other standing balances can help muscle gain and support weight gain.
  1. Consistency and Frequency: Practice hot yoga consistently, aiming for 5 to 7 sessions per week, to see results in terms of muscle development and overall weight gain.
  1. Proper Nutrition: Combine your hot yoga practice with a balanced and calorie-dense diet. Ensure you are consuming enough calories from nutrient-dense foods like lean proteins, healthy fats, complex carbohydrates, and a variety of fruits and vegetables.
  1. Mindful Approach: Listen to your body and avoid overexertion during hot yoga sessions. Be patient with your progress and avoid pushing yourself too hard, especially if you are new to hot yoga.
  1. Resistance Training: Consider incorporating resistance training into your fitness routine alongside hot yoga. Weightlifting and strength training can complement hot yoga and further support muscle development.

Hot yoga can aid weight gain with the right nutrition and strength-building exercises. However, it’s crucial to adopt a holistic approach and consult professionals before starting any new regimen for safety and suitability.

Top 10 Benefits Of Hot Yoga For Weight Gain

Hot yoga offers numerous benefits for both the body and mind. Some of the key benefits include:

  1. Muscle Development: Hot yoga engages various muscle groups, leading to muscle growth and strength development, which contributes to healthy weight gain.
  1. Improved Circulation: The heated environment in hot yoga promotes better blood flow, delivering essential nutrients to muscles and supporting muscle recovery and growth.
  1. Enhanced Flexibility: Hot yoga helps warm up muscles and increase flexibility, allowing for a wider range of motion during strength training exercises.
  1. Stress Reduction: The meditative aspects of hot yoga can reduce stress and anxiety, promoting a positive mindset for those working towards weight gain goals.
  1. Increased Appetite: The heated practice may stimulate appetite, encouraging individuals to consume more calories, which are necessary for weight gain.
  1. Mind-Body Connection: Hot yoga fosters a deeper mind-body connection, helping individuals become more aware of their body’s needs and make mindful choices regarding nutrition and exercise.
  1. Cardiovascular Benefits: Hot yoga can elevate the heart rate and provide a cardiovascular workout, enhancing overall fitness and endurance.
  1. Body Composition: As muscle mass increases through hot yoga, individuals may experience improved body composition with a higher muscle-to-fat ratio.
  1. Detoxification: The sweating during hot yoga can aid in eliminating toxins from the body, promoting overall well-being.
  1. Overall Well-Being: Engaging in hot yoga can lead to increased energy levels, improved mood, and a sense of accomplishment, all of which contribute to a positive approach to weight gain.

Remember, weight gain with hot yoga requires a balanced approach that includes a caloric surplus, targeted strength training exercises, and proper nutrition. Consulting with a qualified yoga instructor or fitness professional can help tailor a hot yoga custom diet plan to support weight gain goals effectively.

Types Of Hot Yoga You Should Try 

Below are the types of yoga that you can try at home for good results.

1. Bikram Yoga

Bikram yoga is a standardized sequence of 26 postures and two breathing exercises practiced in a heated room (95-105 degrees Fahrenheit, 35-40 degrees Celsius) with high humidity. The primary focus is on strength, flexibility, and balance. 

The steps for weight gain are:

  • Enter the heated room and get acclimated to the temperature.
  • Follow the instructor’s cues to perform the 26 postures and breathing exercises.
  • Engage your muscles during each pose to promote muscle development and toning.
  • Stay consistent with regular practice to see improvements in muscle strength and overall weight gain.

2. Power Yoga

Power yoga is a dynamic and intense practice that incorporates strength-building poses and flowing sequences in a heated room. It focuses on building muscle strength, flexibility, and endurance. 

The steps for weight gain are:

  • Attend a power yoga class in a heated room and prepare for a challenging practice.
  • Engage in a series of flowing poses, including sun salutations and standing balances.
  • Incorporate strength-building poses like Plank, Chaturanga, and Warrior poses to promote muscle development.
  • Use the heat to deepen stretches and push your limits to stimulate muscle growth and support weight gain.

3. Hot Vinyasa Yoga

Hot Vinyasa yoga involves flowing through a sequence of poses in sync with your breath in a heated room. It helps build strength, flexibility, and mindfulness. 

The steps for weight gain are:

  • Enter the heated room and get accustomed to the temperature.
  • Follow the instructor’s cues to move through a dynamic and challenging flow of poses.
  • Engage in strength-building poses that target major muscle groups to support muscle development and weight gain.
  • Practice regularly to see improvements in strength and overall body composition.

4. Hot Yin Yoga

Hot Yin yoga is a slower-paced practice that involves holding passive poses for an extended period in a heated room. It targets connective tissues and promotes flexibility. 

The steps for weight gain are:

  • Practice hot Yin yoga in a heated room with a comfortable temperature.
  • Hold each passive pose for 3-5 minutes, focusing on deep stretching and relaxation.
  • While not as intense as other hot yoga styles, hot Yin yoga can still aid in muscle development and flexibility.
  • Use this practice to complement other hot yoga styles and maintain overall body balance.

5. Hot Hatha Yoga

Hot Hatha yoga is a classic style of yoga that combines asanas (poses) and pranayama (breath control) exercises in a heated room. The focus is on proper alignment and body awareness. 

The steps for weight gain are:

  • Enter the heated room and prepare for a combination of asanas and breathwork.
  • Practice classic yoga poses, including standing, seated, and supine poses.
  • Focus on proper alignment and engage muscles during poses to support muscle development.
  • Incorporate this practice as part of a well-rounded hot yoga routine to support weight gain goals.

6. Hot Ashtanga Yoga

Hot Ashtanga yoga follows a disciplined and progressive series of postures, known as the Primary Series, in a heated room. It is a dynamic and challenging practice that focuses on strength and flexibility. 

The steps for weight gain are:

  • Attend a hot Ashtanga yoga class in a heated room and be prepared for an intense practice.
  • Follow the instructor’s cues to move through the Primary Series of postures.
  • Emphasize strength-building poses and inversions to promote muscle development.
  • Use the practice as a dynamic and challenging option for weight gain and improved body composition.

7. Hot Rocket Yoga

Hot Rocket yoga is a dynamic and fast-paced style that blends elements of Ashtanga and Vinyasa yoga in a heated room. It focuses on strength, flexibility, and creativity. 

The steps for weight gain are:

  • Enter the heated room and get ready for a high-energy and challenging practice.
  • Follow a sequence that includes inversions, arm balances, and dynamic flow.
  • Engage in strength-building poses and use the heat to deepen stretches and promote muscle development.
  • Enjoy the energetic and creative flow of this style for a fulfilling hot yoga experience.

Remember to practice hot yoga mindfully, stay hydrated, and listen to your body. Incorporate a balanced diet and proper nutrition to support your weight gain goals effectively. Always consult with a qualified yoga instructor or fitness professional for personalized guidance and safe and effective hot yoga practice.

Tips For Hot Yoga Preparation

Preparing for hot yoga is essential to ensure a safe and enjoyable experience. Here are some tips to help you get ready for your hot yoga session:

  1. Hydration: Drink plenty of water throughout the day before your hot yoga class to stay well-hydrated.
  1. Clothing: Wear lightweight and breathable clothing that allows for ease of movement. Avoid heavy or restrictive fabrics that may cause discomfort during the heated practice.
  1. Towel And Mat: Bring a large towel to place on your yoga mat to prevent slipping and absorb sweat.
  1. Arrive Early: Arrive at the studio early to familiarize yourself with the environment and settle in without feeling rushed.
  1. Avoid Heavy Meals: Refrain from eating a large meal at least 1-2 hours before the class to prevent discomfort during practice.
  1. Light Snack: If you need some energy, have a light healthy snack such as a piece of fruit or a small granola bar before the class.
  1. Stay Mindful Of Your Body: Listen to your body, take breaks if necessary, and rest in a child’s pose or seated position if feeling lightheaded or dizzy during hot yoga.
  1. Breathing: Focus on deep and controlled breathing throughout the class to help regulate body temperature and calm the mind.
  1. Avoid Heavy Perfumes: Refrain from wearing strong perfumes or scents, as they can become overpowering in the heated room.

Remember, hot yoga is suitable for most individuals, but it’s always a good idea to consult with a healthcare professional, especially if you have any pre-existing medical conditions or concerns.

Indian Diet For Hot Yoga To Gain Weight

A well-balanced Indian meal plan for hot yoga and weight gain should include nutrient-dense foods that provide the necessary calories, protein, healthy fats, and carbohydrates to support muscle development and overall weight gain. Here’s a meal plan:

Breakfast1 cup cooked oatmeal with sliced bananas and nuts
1 cup plain Greek yogurt with honey or maple syrup
1 glass of whole milk or almond milk
Mid-Morning Snack1 medium-sized fruit (apple, pear, or mango)
A small handful of mixed nuts (almonds, cashews, pistachios)
Lunch1 cup cooked brown rice or quinoa
1 cup dal (lentil curry) with a variety of lentils
1 serving of vegetable curry
1 roti or small bowl of steamed basmati rice
A small bowl of plain yogurt
Afternoon Snack1 banana or serving of seasonal fruit
A small bowl of Greek yogurt with honey
Pre-Yoga Snack1-2 whole wheat crackers or rice cakes with nut butter
Post-Yoga Recovery1 smoothie with banana, berries, Greek yogurt, and milk
Add a scoop of protein powder for extra protein
Dinner1 cup cooked quinoa or millet
Grilled or baked chicken breast or paneer tikka
Serving of mixed vegetable salad
A small bowl of curd or raita (yogurt with cucumber)
Before Bed SnackA glass of warm milk with turmeric and honey


  • Stay well-hydrated throughout the day by drinking plenty of water.
  • You can also have coconut water, buttermilk, or herbal teas.

Remember to listen to your body’s hunger and fullness cues and adjust portion sizes accordingly. Additionally, if you have any specific dietary requirements or health conditions, it’s essential to consult with a registered dietitian or healthcare professional to create a personalized meal plan that suits your needs and supports your weight gain goals effectively.

The Downsides Of Hot Yoga

While hot yoga can offer numerous benefits, there are also some potential downsides and risks to consider:

  1. Dehydration: The high temperature and intense sweating in hot yoga can lead to dehydration if proper hydration is not maintained. It’s crucial to drink enough water before, during, and after the session.
  1. Overexertion: The heated environment can make practitioners push themselves too hard, leading to overexertion and an increased risk of injury. It’s essential to listen to your body and take breaks as needed.
  1. Heat-Related Illness: Excessive heat exposure can cause heat-related illnesses, such as heat exhaustion or heat stroke, especially if proper precautions are not taken.
  1. Cardiovascular Strain: Hot yoga’s high temperature and physical intensity can strain the cardiovascular system, making it unsuitable for individuals with specific heart conditions or medical concerns.
  2. Musculoskeletal Injuries: The intense heat may lead to a false sense of flexibility, increasing the risk of musculoskeletal injuries if proper alignment and form are not maintained.
  1. Breathing Difficulties: Some individuals may find it challenging to breathe comfortably in a heated room, particularly if they have respiratory issues or conditions like asthma.
  1. Fainting Or Dizziness: The combination of heat, physical exertion, and dehydration may cause some individuals to feel lightheaded, dizzy, or even faint during practice.
  1. Skin Sensitivity: Prolonged exposure to heat and sweating can cause skin irritation or rashes, particularly in individuals with sensitive skin.
  1. Risk Of Overheating: In rare cases, excessive heat exposure during hot yoga can lead to overheating, which can be dangerous and require immediate medical attention.
  1. Not Suitable For Everyone: Hot yoga may not be suitable for everyone, especially pregnant women, individuals with certain medical conditions, or those who are sensitive to heat.


While hot yoga is widely known for its potential to aid in weight loss, it can be adapted to support weight gain when approached mindfully and strategically. By focusing on nutrition, customizing your practice, and incorporating resistance training, hot yoga can become a valuable tool in your journey to gain weight in a healthy and controlled manner. 

Always consult a healthcare professional or a certified yoga instructor before beginning any new exercise or dietary regimen. Embrace the unique benefits of hot yoga and embark on a physical and mental transformation journey.

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Frequently Asked Questions

How Often Should I Practice Hot Yoga For Weight Gain?

Practicing hot yoga 5 to 7 times a week can be beneficial for weight gain when combined with a proper diet.

Does Yoga For Weight Gain Work?

Yes, yoga can help with weight gain by building muscle and improving overall body composition.

Why Am I Gaining Weight After Starting Hot Yoga?

Weight gain after starting hot yoga could be due to increased muscle mass and improved hydration levels.

Does Heat Increase Body Weight?

Heat alone does not directly increase body weight; weight gain may occur if you consume more calories than you burn.

Does Hot Yoga Help Gain Weight?

Yes, hot yoga can contribute to weight gain when practiced alongside a caloric surplus and targeted muscle-building exercises.

What To Eat After Yoga For Weight Gain?

Answer: After yoga, consume a balanced meal rich in protein, healthy fats, and complex carbohydrates to support weight gain.

What Are The Hot Yoga Weight Gain Benefits?

Answer: Hot yoga benefits weight gain by promoting muscle growth, enhancing flexibility, and improving overall fitness levels.

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Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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