Hot yoga when you’re under the weather

Hot yoga has come a long way from just being the sweatiest way to touch your toes.

At True Hot Yoga, we call it the ultimate multitasker: building strength, burning calories, and melting stress—all in one 90-degree room. Whether you're flowing through a True Hot Yoga class or simply showing up to move, you're not just stretching—you're getting strong.

But what if you're showing up with a sniffle? Can you downward dog your way out of a cold? Or should you just stay home with tea, tissues, and a cozy blanket?

Here’s the sweaty truth: hot yoga when you’re sick is a mixed bag.

Let’s start with the good stuff. That steamy, heated room? It can work a bit like a giant humidifier. The warm air may help clear up nasal congestion, ease tight muscles, and even give you that same cozy vibe as a hot shower. Breathing deeply in a heated space might even soothe your throat and help you relax. Plus, sweating does support detox—in theory.

But don’t grab your mat just yet. The early stages of a cold are when your body needs rest the most. Even though it might sound appealing to “sweat it out,” pushing through a 100-degree vinyasa class when you’re already fighting something off might leave you feeling worse—not better.

If you’re dealing with a fever, chills, major fatigue, or you're just plain wiped out, skip the heat. You need fluids, sleep, and Netflix.

Still feel like moving?

Listen to your body. Opt for gentle movement at home. Take child’s pose often. Hydrate like it’s your full-time job. And please, for the love of community wellness, stay home if you’re contagious.

Some practical tips if you're coming back post-cold:

• Arrive early and ease into the heat.

• Keep a water bottle close (and maybe a second one).

• Dress in light, breathable gear.

• Let your instructor know you’re recovering so they can support your practice.

Hot yoga is a powerful tool, but like any form of movement, it works best when your body is ready for it. Give yourself the grace to rest when needed. The studio (and your mat) will still be here when you're feeling strong again.

Since 2005, we’ve been Scottsdale’s original hot yoga studio. Our spaces feature modern heating and humidifying systems, anti-bacterial flooring, dreamy showers, and a retail boutique stocked with yoga gear and small-batch, USA-made goodies.

Our vibe? Clean, safe, and welcoming. We use no-touch check-in, deep clean daily, and disinfect our hot rooms after every class. Come for the sweat, stay for the community.

Ready to Start Your Hot Yoga Journey?

At True Hot Yoga, we’ve been serving the Scottsdale and Glendale communities for over 15 years. Our studios offer a tight-knit community vibe you won’t find in luxury gyms. Whether you’re looking to de-stress or boost your fitness routine, we’ve got you covered.

We have locations in North Scottsdale and Arrowhead Ranch. Book your first class on our website at www.truehotyoga.com or on the True Hot Yoga app. New students can take advantage of our 3-for-$33 special! Establishing a routine that works for you is the best way to enjoy the benefits of hot yoga. Join us today and experience the transformative power of True Hot Yoga.