Pregnancy and Bikram yoga are a poor match, because the heat is the problem. ACOG lists hot yoga among the activities to avoid in pregnancy, and a Canadian Family Physician brief says pregnant women should avoid it. If you are pregnant, ask your doctor or midwife before you book a class.
Pregnancy and Bikram Yoga: The Short Answer
Here is the short version. Hot yoga is on ACOG’s list of activities to avoid during pregnancy, and the heat is the reason. The postures are not the main worry.
A Bikram Hot 26&2 class runs for 90 minutes in a room at about 40°C. That is the kind of heat that can push your core temperature up. In pregnancy, a high core temperature is the thing doctors want you to avoid.
We know it isn’t the answer many readers hope for. You may love your practice, and stopping can feel like losing a part of your week. That’s a real loss. So we want to be clear, kind, and honest about what the evidence says.
These are the five facts that matter most, and the sections below explain each one.
- ACOG says to avoid it. The college lists hot yoga among activities that may cause you to become overheated.
- A Canadian Family Physician brief agrees. It says pregnant women should avoid practising hot yoga.
- Heat is the issue. A raised core temperature is linked with a higher risk of neural tube defects in early pregnancy.
- Natural heat still counts. A room warmed by the tropical climate is still a hot room.
- The research has gaps. The brief found no published studies on Bikram yoga in pregnant women, so speak with your doctor or midwife first.
This article is general information, not medical advice. Please consult a healthcare professional about your own pregnancy, because your doctor knows details that we do not.
Why Heat Is the Concern, Not the Postures
Most people assume the stretching is what worries doctors. It isn’t. The concern is core body temperature, which is the temperature deep inside your body.
The brief explains that hyperthermia, meaning a raised core temperature, is a known risk to a developing baby. It names fever, extreme exercise, saunas, and hot tubs as common ways the body gets too hot. A heated yoga room belongs on the same list.
There is a second reason to take care. Blood pressure tends to run lower in the first trimester, because the hormone progesterone relaxes the blood vessels. As a result, a hot room may make you dizzy or faint. The brief also notes that extra heat can lead to overstretching, and pregnancy already loosens your muscles and tendons.
How hot is a Bikram room?
The brief says Bikram yoga is practised at temperatures of 35°C to 40°C. At our studios, a class runs at about 40°C and 40% humidity, and the heat comes from the natural tropical climate. If you want the full picture, read our guide on how hot Bikram yoga really is.
Is natural heat gentler than electric heat?
No, and it’d be wrong to suggest so. Your body reacts to the temperature and the humidity, not to the source of the heat. A room warmed by the Bali climate is still a hot room. So the advice in this article applies to our studios exactly as it applies to any other hot yoga room.
What the Research Says About Pregnancy and Hot Yoga
Let us look at the evidence closely, because it is thinner than many articles admit. The key source is a 2014 brief in Canadian Family Physician by Chan, Natekar and Koren, written by the Motherisk Program in Toronto. You can read the full text in this Canadian Family Physician brief on hot yoga and pregnancy.
The brief leans on a 2005 systematic review and meta-analysis. It found that women who had hyperthermia in the first trimester had a 2-fold higher risk of neural tube defects. The odds ratio was 1.93. The heat sources included fever, hot tubs, saunas, and electric blankets, at temperatures up to 43°C.
The brief also reports a study of hot tub use. Women who used hot tubs more than once in the first trimester had babies with a higher risk of some birth defects. The authors concluded that pregnant women should avoid hot yoga.
What the research does not show
Honesty matters here, so we want to be clear about the gaps. The brief states that there are no published studies on the safety and outcomes of Bikram yoga for pregnant women and their babies. It also notes that yoga clubs do not agree on whether to admit pregnant women.
There is one more detail. The brief says fever did not appear to raise the risk of neural tube defects after adjusting for other factors. That shows the science is still being worked out. Even so, the authors chose to advise caution.
- Strong enough to act on: doctors advise avoiding extra heat in early pregnancy.
- Not yet studied: Bikram classes themselves in pregnant women.
- Unclear: how long or how hot a class must be to matter for any one person.
Because of those gaps, we do not claim to know your personal risk. Nobody can work it out from an article. Your doctor or midwife can, using your dates, your health, and your history.
What ACOG Advises About Exercise in Pregnancy
ACOG is the American College of Obstetricians and Gynecologists. Its advice on exercise is warm and encouraging. It says pregnant women should ideally get at least 150 minutes of moderate aerobic activity every week. The full guidance is on the ACOG page on exercise during pregnancy.
Hot yoga is one of the few named exceptions. ACOG puts it on the list of activities to avoid, because it may cause you to become overheated. On the same list you will find contact sports, scuba diving, and activities with a high risk of falls.
ACOG also gives general heat advice for any workout. It says to avoid becoming overheated, especially in the first trimester. It asks you to drink plenty of water, wear loose clothing, and exercise in a temperature-controlled room.
The UK’s NHS gives similar advice. Its page on exercise in pregnancy says to keep cool and to stop if you feel too hot or unwell. It also asks you to tell your instructor you are pregnant, and to talk to your midwife about which activities are safe for you.
Warning signs to stop and call your doctor
ACOG lists signs that mean you should stop exercising and call your ob-gyn. Some of them look a lot like what a hot room can cause, so take them seriously.
- Feeling dizzy or faint
- Shortness of breath before you start
- Chest pain or a headache
- Muscle weakness, or calf pain and swelling
- Bleeding or fluid leaking from the vagina
- Regular, painful contractions of the uterus
Pregnancy and Bikram Hot 26&2: Class Features Compared
It helps to see why a normal Bikram class does not fit ACOG’s advice. The table below compares a prenatal yoga class with a Bikram Hot 26&2 class. The prenatal column follows ACOG’s guidance, while the Bikram column describes our class.
| Feature | Prenatal yoga class | Bikram Hot 26&2 class at YogaFX |
|---|---|---|
| Room | Temperature-controlled, as ACOG advises | About 40°C and 40% humidity from natural tropical heat |
| Poses | Modified for a shifting balance | The same fixed sequence for everyone |
| Structure | Varies by teacher | 26 postures and 2 breathing exercises |
| Length | Set by the teacher | 90 minutes |
| Lying on your back | Kept short, as ACOG advises | Floor postures include time on your back |
Notice the pattern in the table. Every feature of the Bikram class is fixed, from the temperature to the order of the postures. A prenatal class is designed to change as your body changes.
The Bikram class is built to be the same for every student. That is part of its charm, and it is also the reason it cannot flex for a pregnancy. There is no cooler version of the room and no modified sequence.
What about a Bikram pregnancy series?
You may find a “Bikram pregnancy series” online. These are modified sequences that some studios teach. We have not checked their safety, and the brief above found no published studies on the topic. For that reason, we do not recommend them.
If You Practised Before You Knew You Were Pregnant
This happens more than people say, and you’re not alone. Many pregnancies are not confirmed for several weeks, so someone may attend hot classes before the test turns positive. If that is you, please do not panic.
One class is not the same as repeated, long exposure. Even so, we cannot judge your case, and no website can. The right step is to tell your doctor or midwife what you did and when. They can look at your timing and your health.
- Stop heated classes now. Pause until your provider gives you advice.
- Drink water and rest in a cool place. Do this right away if you feel unwell.
- Note the details. Write down the dates and how long the classes ran.
- Call your doctor or midwife. Share those notes and ask what to do next.
If you feel dizzy, faint, or unwell in any hot room while pregnant, stop at once. Move somewhere cool and contact a healthcare professional if you do not feel better soon.
Trying to Conceive: What We Can and Cannot Say
Many readers ask this next, and it’s a fair question. The heat research above looks at heat exposure after conception, especially in the first trimester. It is not a study of fertility.
We did not find a source in our checks that settles whether regular hot yoga affects your chances of conceiving. So we will not guess. Because early pregnancy can go unnoticed for a while, some people choose to be careful with heat once they start trying.
That is a personal choice, not a firm rule. Raise it with your doctor or a fertility specialist, who can give advice for your situation.
Safer Ways to Stay Active During Pregnancy
Stopping hot yoga doesn’t mean stopping movement during pregnancy. ACOG encourages exercise for most pregnancies. It says experts agree that these activities are the safest:
- Walking. Brisk walking works your whole body and is easy on the joints.
- Swimming and water workouts. The water supports your weight, so strain is lower.
- Stationary cycling. A stationary bike is a better choice than a road bike, since your balance changes.
- Modified yoga and Pilates. Prenatal classes adjust the poses for a pregnant body.
ACOG adds that experienced runners and racquet-sports players may keep going, with their ob-gyn’s approval. It also warns you to avoid standing still for long or lying flat on your back for long periods.
Variety helps too. You might walk in the morning, swim twice a week, and book one prenatal class. A mix like that keeps you moving, and it avoids the heat that ACOG warns about.
If you live in Bali or visit, swimming is an easy fit. The sea and the pools are close by. For gentle movement, ask your care provider which prenatal classes suit your stage of pregnancy.
Common Mistakes to Avoid
Most mistakes come from guessing instead of asking. Here are the ones we hear about most often in pregnancy conversations. They’re all easy to avoid.
- Assuming natural heat is safer. Your body reacts to the heat itself, whatever its source.
- Pushing through dizziness. Stop, cool down, and call your provider if it does not pass.
- Trusting a forum over a doctor. Online stories cannot know your health or your dates.
- Skipping water. ACOG asks you to drink plenty of water before, during, and after a workout.
- Waiting to tell your provider. If you practised before you knew, share that early.
Coming Back to Bikram Yoga After Birth
Once your baby arrives, exercise can help again. ACOG says moving after birth may improve your mood and lower the risk of deep vein thrombosis, a clot that is more common in the weeks after childbirth.
When to return to a hot class is a question for your doctor or midwife. It depends on your birth and your recovery. Wait for their clearance before you step into a heated room.
After that, start slowly. Your body’s changed, so give yourself time to adjust to the heat and the length of the class. Think of your first classes as a restart, not a test. Our beginner guide to your first Bikram class is a good place to begin.
If you are unsure about heat in general, our article on whether Bikram yoga is safe and who should avoid hot yoga covers other situations too.
How YogaFX and Mr. Ian Terry Fit In
Mr. Ian Terry, E-RYT 500, founded YogaFX and has taught more than 12,000 hours. YogaFX has trained teachers in Bali since 2017, and our studios in Seminyak and Canggu run Bikram Hot 26&2 classes every day.
We’re a yoga studio, not a medical service. So when someone asks us about pregnancy, we point them to their doctor first. We would much rather you wait and ask than join a 90-minute class in the heat and wonder afterward.
When your provider says you are clear to return, we will be glad to see you. You can read what a full session involves in our guide to the 90-minute Bikram yoga class in Bali.
This article is for general information only and is not a substitute for medical advice. Please consult a healthcare professional before you make any exercise decision during pregnancy or recovery after birth.
Pregnancy and Bikram Yoga FAQ
Can you do Bikram yoga while pregnant?
Medical sources say no to hot yoga in pregnancy. ACOG lists hot yoga among the activities to avoid because it may overheat you. A Canadian Family Physician brief says the same. Ask your own doctor or midwife before you book any heated class, since every pregnancy is different.
Can hot yoga cause miscarriage?
The sources we checked focus on neural tube defects after heat exposure, not on miscarriage. So we can’t give you a number or a promise. If you worry about a past class, tell your doctor or midwife during your pregnancy care. They know your dates and your health history, and we don’t.
What if I did a hot yoga class before I knew I was pregnant?
Many people find out weeks into a pregnancy, so this happens often. Do not panic. Stop heated classes now, drink water, and tell your doctor or midwife what you did and when. They can look at your timing and give advice that fits you, which a website cannot do.
What type of yoga is safe during pregnancy?
ACOG lists modified yoga as one of the safer options, in prenatal classes made for pregnant women. These classes adjust the poses and avoid lying flat on your back for long. Choose a trained prenatal teacher, keep the room cool, and check with your care provider first.
When can I return to Bikram yoga after giving birth?
Your doctor or midwife decides, because it depends on your birth and recovery. Wait for their clearance before any heated class. Then start slowly, drink more water than usual, and treat the first classes as a restart. Leave early if you feel dizzy or unwell.
Still have questions? Message Mr. Ian and the YogaFX team on WhatsApp and we will answer them personally. Or claim your Free Guest Pass for a class once your doctor says you are ready.
