Hot Yoga vs Reformer Pilates

Balance is weighing in on the internet’s favourite fitness classes for a rundown on what they can do for your mind and body. 

Hot Yoga  

Hot yoga is one of the wellness communities' favourite forms of slow exercise. At around 21 to 40 degrees Celsius for 90 minutes in 40% humidity, the original form was Bikram yoga started in the 1970s. It transformed into hot yoga (you have probably walked past a studio or 5), which was designed to help aid weight loss and burn calories with heat. This super popular yoga method gives a holistic workout when combined with a series of postures and breathing exercises. Since then, its popularity among young people has risen dramatically due to how beneficial it is at specifically reducing water retention and stress responses in the body.  

Why it might be for you 

• It improves flexibility which helps with blood flow to the muscles. This can be especially beneficial for older adults' strength and balance.  

• Hot yoga builds strength when holding a pose for 60 seconds or longer. 

• It strengthens bones by utilising body weight, with studies showing this can help premenopausal women and even prevent osteoporosis.  

• Hot yoga burns more calories with heat and poses in comparison to traditional yoga.  

• It reduces stress and anxiety. 

• Skin quality can be improved with blood flow to the face helping deliver nutrients to skin cells.  

Other considerations  

• Sometimes muscles may overstretch and cause injury. Always tell your instructor beforehand.  

• If you are prone to heat-related illnesses (heat stroke or fainting) or don’t react well to high temperatures, this method of yoga may not be for you. 

• You must stay hydrated at all times or take electrolytes before, during, and/or after your workout to avoid dehydration. 

Reformer Pilates  

If you’re on TikTok, Instagram, Facebook, X, or whatever your choice of socials is, then reformer Pilates is probably all over your feed. From exclusive retreats to 5 am classes, this popular Pilates class is centred around a large piece of equipment called the Reformer. Designed by Joseph Pilates (who invented the Pilates method too), it is a rectangular frame made from metal with a footer, carriage, spring tensions, bed, and pulleys to aid the smooth execution of your workout. And it isn’t as intimidating as it seems! Its rise in popularity amongst predominantly young women is due to its range of benefits, from toning and posture improvement, to injury rehabilitation.  

Why it might be for you 

• It helps strength and flexibility at the same time. The machine allows a lot of movement to stretch the muscles whilst contracting opposing muscles. Clever, huh? 

• Good for those with joint sensitivity or lower back pain. Using body weight, it is accommodating for injury rehabilitation or avoidance of furthering an injury offering pain relief in its method.  

• Improves core strength with the added choice of increasing resistance on your pulleys, meaning you are utilising more than just your body weight like in traditional Pilates. 

• It can help with posture, flexibility, balance, and coordination by offering a range in variety of exercises on the machine.  

• It can help breathing and mindfulness as it focuses on precise movements and controlled techniques rather than intense cardio.  

Other considerations 

• It can be quite costly. You have to join a studio class to use the specialised equipment or invest in one at home, which limits accessibility when exercising on a budget. 

• It is advised to begin with regular Pilates to train your body and breathing before hopping on the machine, so the process to Reformer can be a slow one. 

• There is limited availability for classes due to popularity and location, with many being based in busy cities. So if you aren’t based near a studio, you may need to travel.