In recent years, the worlds of yoga and sauna culture have begun to overlap in increasingly creative ways. From relaxing in a sauna after a vinyasa session to actually holding restorative yoga poses inside an infrared sauna, people are discovering that these two ancient practices complement each other remarkably well.

Both yoga and sauna bathing have long been praised for their ability to reduce stress, ease muscle tension, and improve mental clarity. But what happens when you combine them — or better yet, sequence them together with intention?

Whether you’re curious about sauna yoga, wondering whether it’s better to take a sauna before or after yoga, or trying to compare hot yoga vs sauna, this guide will walk you through everything you need to know about integrating heat and movement into your wellness routine.

What Is Sauna Yoga?

Sauna yoga refers to a gentle style of yoga performed inside a heated environment — typically a traditional or infrared sauna. Think of it as a less intense alternative to hot yoga, where the focus isn’t on fast-paced flows or cardio intensity, but on deep stretching, breathwork, and mobility in a soothing, heat-enhanced space.

While the term yoga in sauna may sound extreme at first, the idea isn’t to replicate a full vinyasa session in 80°C heat. Instead, sauna yoga often includes simple seated or standing postures, slow movements, and mindful breathing. The heat helps your muscles relax more deeply and can increase joint flexibility, making it ideal for injury recovery, athletes, or anyone with tight hips and shoulders.

An increasingly popular variation is infrared sauna yoga, which uses dry, gentle infrared heat rather than the steamy environment of traditional Finnish saunas. Infrared heat penetrates the body more deeply, allowing for a slower build-up of warmth and making it more suitable for low-intensity yoga or meditation.

Should You Use the Sauna Before or After Yoga?

This is one of the most frequently asked questions — and the answer depends on your goals.

Using the Sauna Before Yoga

If your goal is to increase flexibility and get deeper into your stretches, taking a sauna before yoga can be incredibly beneficial. The heat increases blood flow to the muscles, warms up joints, and prepares the body for movement. This is especially useful for morning sessions when the body is stiff or if you're dealing with tight hamstrings or lower back tension.

However, it’s worth noting that excessive heat can sometimes lead to fatigue, so a short sauna session (10–15 minutes) is best before yoga.

Using the Sauna After Yoga

If your goal is deep relaxation, detoxification, or muscle recovery, then sauna after yoga might be the better choice. The body is already warm, your nervous system is calm, and sitting quietly in a sauna post-yoga can be a meditative, grounding experience.

“I find that taking a sauna after yoga enhances the mental clarity I get from practice. It’s a great way to carry that stillness into the rest of your day,” says Jasper Knight, founder of Secret Saunas.

Ultimately, you can experiment with both and see which works best for your body. Some people enjoy the bookend approach — short sauna session before, longer one after.

Hot Yoga vs Sauna: What's the Difference?

It’s easy to confuse hot yoga with sauna yoga, but the two are quite different in purpose and experience.

Hot Yoga

Hot yoga typically refers to flowing yoga styles like Bikram or power vinyasa performed in rooms heated to around 95–105°F (35–40°C) with high humidity. The heat is used to intensify the workout, encourage sweating, and improve mobility during vigorous movement. It’s more cardio-heavy and intense.

Sauna

Saunas, on the other hand, are used for passive heat exposure. You’re not working out, but rather sitting or gently stretching in a space that may reach up to 194°F (90°C) in traditional saunas, or around 120–140°F (49–60°C) in infrared saunas.

Comparisson

So if you're weighing hot yoga vs sauna, the question is really: do you want a workout or a recovery tool? The beauty is that you don’t have to choose — you can integrate both into your weekly wellness schedule.

Is Infrared Sauna Yoga Safe?

Practicing yoga in an infrared sauna is generally safe — and in some ways, even safer than doing it in a traditional hot yoga studio. Infrared saunas heat the body directly rather than the air around you, which leads to a more tolerable and consistent experience. You also avoid the high humidity and slippery floors of traditional hot rooms.

Infrared sauna yoga is particularly well-suited for slower practices like Yin yoga, restorative yoga, or simple mobility work. Because the heat penetrates deeper into muscles, it's ideal for long-held stretches and breath-focused meditations.

That said, there are a few safety considerations:

Stay hydrated before, during, and after.
Avoid long sessions — start with 15–20 minutes.
Don’t attempt vigorous flows or inversions.
Listen to your body and exit if you feel dizzy or overheated.

“Infrared saunas provide the perfect environment for slow, meditative yoga practices. The gentle heat allows for deep release without the intensity of a hot yoga studio,” says Christoffer Arfert, founder of Select Saunas.

Who Is Sauna Yoga For?

You don’t need to be an advanced yogi or heat enthusiast to try sauna yoga. In fact, it’s one of the most accessible wellness practices when done mindfully.

Ideal for:

Athletes: who want to increase range of motion and accelerate recovery.
Stressed professionals: looking for a calming ritual to de-stress and detox.
Beginners: who want a low-impact way to begin yoga without worrying about performance.
Older adults: using sauna yoga to improve circulation and joint mobility in a gentle, seated environment.

It's also a great solution during cold months when motivation for movement dips and the body feels stiff.

Final Thoughts: Yoga and Saunas as a Lifestyle Ritual

There’s no one-size-fits-all approach when it comes to combining yoga and sauna use — and that’s the beauty of it. Whether you're practicing a few light stretches in a sauna after your workout, trying out infrared sauna yoga, or sequencing your flow followed by a recovery sweat, the combination offers something for both mind and body.

You’ll stretch more deeply. You’ll sweat more efficiently. And perhaps most importantly, you’ll feel the stress melt off your body — and stay off — long after your session ends.

Ready to try it for yourself? Pair your next yoga class with a post-session sauna. Your muscles (and your mind) will thank you.

Sauna Yoga: The Mind Body Duo