What To Do After Yoga Class? Hot 26 Cool Down Steps - Sweatbox

In Hot Yoga, two things are always constant — heat and sweat.

Although it is relatively apparent that sweating profusely in a heated environment is unpleasant, some people believe that soaking in sweat during hot yoga practice attracts an array of health benefits including lowering of high blood pressure!

Hot Yoga — What It Is?

Hot yoga is the ‘hotter version’ of regular yoga, which simply entails practising yoga postures and breathing techniques in a room heated with a high temperature, usually between 80 and 100 degrees Fahrenheit (26 to 38 degrees Celsius). It comprises a range of poses and styles, but Bikram Yoga is by far the most prominent among them all.

Bikram yoga, founded by Bikram Choudhury, consists of a particular sequence of 26 traditional hatha yoga postures and two breathing techniques. It lasts 90 minutes and is performed in the same sequence, in a room heated to around 105 degrees Fahrenheit (40.5 degrees Celsius) with 40% humidity.

The heat is systematically applied to each body part to stretch, cleanse, and relieve stress while keeping the muscles and organs in peak condition.

Hot Yoga Classes at Sweatbox Yoga

At Sweatbox Yoga, you can find the best stimulating classes of bikram yoga Singapore. In our premium studio, you may enjoy a variety of hot yoga classes appropriate for all levels, physiological factors, and needs.

Among our hot yoga classes, these are two of the most popular:

  • Bikram Hot Yoga (60 Minutes): Traditional yoga class consists of a set of 26 postures and two breathing exercises performed in a slightly different order in a room heated to 35-38 degrees Celsius for 60 minutes.
  • Bikram Hot Yoga (90 Minutes): Based on the same system of 26 postures and two breathing techniques, executed in a room heated to 35–42 degrees Celsius (95–108 degrees Fahrenheit) with 40% humidity and runs for 90 minutes.

Here are some additional hot yoga classes we offer:

  • Hot Hatha: Beginner-friendly class targeting posture alignment; breath work and relaxation techniques improve muscle tone, flexibility, and soothe the mind.
  • Warm Stretch: Slow-paced yoga stretch class practising warm-ups that targets the muscles.
  • Hot Flow: Intermediate-level yoga class with more complicated and dynamic sequences generating a more challenging atmosphere.

The 26 Poses of Hot Yoga

  1. Standing Deep Breathing
  2. Half Moon Pose
  3. Awkward Pose
  4. Eagle Pose
  5. Standing Head to Knee Pose
  6. Standing Bow Pulling Pose
  7. Balancing Stick Pose
  8. Standing Separate Leg Stretching Pose
  9. Triangle Pose
  10. Standing Separate Leg Head to Knee Pose
  11. Tree Pose
  12. Toe Stand
  13. Dead Body Pose
  14. Wind Removing Pose
  15. Sit-Up
  16. Cobra pose
  17. Locust pose
  18. Full locust pose
  19. Bow Pose
  20. Fixed firm pose
  21. Half Tortoise Pose
  22. Camel pose
  23. Rabbit pose
  24. Head to Knee with Stretching Pose
  25. Spine Twisting Pose
  26. Blowing in Firm Pose

What Are the Benefits of Sweating in Hot Yoga?

In recent years, hot yoga has become a primary form of workout. Some of the same advantages as traditional yoga, such as stress reduction, improved strength, and flexibility, are attainable with this yoga practice.

On the other hand, hot yoga can provide your internal organs, nervous system, and muscles with an even better, more intense workout when the heat is ramped up.

Fortunately, hot yoga brings many benefits to mind and body.

Enhances Flexibility 

Yoga postures can be simpler and more efficient in a hot yoga studio environment. It will be possible to stretch a little further and attain a broader range of motion due to the heat. With consistent practice, this will undoubtedly make one more flexible.

Burns Calories 

As previously stated, individuals can lose weight by performing a sequence of yoga postures and sweating profusely. A 160-pound person can burn up to 183 calories per hour doing traditional yoga alone—imagine how much more if yoga is done in a heated room!

Gives A Cardio Boost

Performing diverse poses in a hot environment will put your heart, lungs, and muscles through a lot more work. According to a 2014 study, one hot yoga practice gets your heart pounding at the same pace as a brisk walk.

Lowers Blood Glucose Levels 

Hot yoga is an excellent tool for people at risk of type 2 diabetes. In a 2013 study, Bikram yoga was more beneficial in improving glucose tolerance in obese older individuals than in those with lean bodies.

Nourishes The Skin

One of the primary aims of hot yoga is to sweat, and a lot of it. Sweating in a hot atmosphere has the added benefit of improving circulation, which brings oxygen- and nutrient-rich blood to skin cells. In turn, this may aid in the deep replenishment of the skin.

Relieves Stress and Eases Depression

Yoga is a natural approach to relieving anxiety and stress. It helps us develop a sense of control in ourselves and our surroundings, which improves mindfulness and quality of life.

As per the American Psychology Association, yoga can aid with relaxation and mood development, making it a valuable treatment for alleviating depression symptoms.

What To Do After A Hot Yoga Practice?

5 Poses to Cool Down Post-Hot Yoga Class

Whichever varieties of yoga pose to include in your cool-down will be primarily determined by the muscles you worked during your routine.

Here are some yoga postures to do after hot yoga class to help you and your muscles recover:

  1. Legs Up the Wall. Lie flat with your back flat on the floor and your butt to the wall. Extend your legs up in the wall or try to spread the legs into a V shape.
  2. Child’s Pose. Roll in like a ball with your arms back beside you or in the front. Do not control your breathing and allow it to go naturally.
  3. Pigeon Pose. Square the hips position the right leg first into a forward fold with the torso’s weight resting into the leg. Repeat the pose with the left leg forward.
  4. Corpse Pose. Lie down on your back, lightly separating the legs. Release any pressure from the limbs and relax your whole body.
  5. Easy Pose. Sit with your legs crossed on a yoga mat and let your hands rest on your lap. Take some time to breathe, relax, and meditate.


After engaging in hot yoga classes, hydration is a must, especially in a heated environment with a high temperature. It is critical to drink water and avoid sugary beverages. Drink as much as you can if you don’t want to feel faint or, worse, suffer from a heat stroke resulting from body overheating. To replenish electrolytes in the body after sweating much more than what your energy stores, switch to coconut water.

Cleanse Your Body

In extra sweaty yoga classes, like hot or Bikram yoga, it’s customary to hit the showers after every session. When you sweat, your body produces toxins. Those toxins will remain on the skin and gradually be absorbed if you don’t shower after class, causing breakouts. After your session, properly rinse your skin to remove any residual dirt.

Eat the Right Meals

Yoga burns calories even if it doesn’t appear to be strenuous at times. After each class, eat a meal high in simple carbohydrates and protein to refresh your mind and body. Refuel with a meal or snack that contains carbohydrates and protein as soon as possible, like fruits, smoothies, and protein shakes, as the body is most responsive to nutrients 2 hours after a workout. It will help with muscle tissue repair regeneration and energy restoration.

Natural protein sources will aid in the recovery and strengthening of your muscles. Supplements containing processed proteins aren’t advised because they contain preservatives and excess sugar. Don’t go overboard with the protein, though. To keep your muscles satisfied after an exercise, you need roughly 10 to 20 grams of protein.

Expect to sweat profusely during every hot yoga session! It’s vital to follow a suitable after-workout routine to keep your body in top shape but ensure to find a routine that works for you. If you’re looking for stimulating and interactive hot yoga classes Singapore, reach your zen here at Sweatbox Yoga!

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.