60 Minutes vs. 90 Minutes – Which Hot Yoga Class is Right for You?

When I began my hot yoga journey nearly 20 years ago, the only option was the full 90-minute class (in fact, I recently visited a US studio that still offers only the original sequence). These days, however, many studios in our lineage also offer 60-minute classes in response to student demand. So what’s the difference, and which one is right for you? In this article, resident teacher Cameron Castle shares his perspective—and, drawing on his medical background, explores both formats through the lens of the New Zealand Ministry of Health’s Exercise Guidelines.

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The Traditional 90 Minute Class

The 90-minute sequence is the original format designed in the 1970s: 26 postures and 2 breathing exercises, done twice, with built-in rest periods (savasanas).

Why 90 minutes matters:

• Full physiological cycle: warm-up, progressive challenge, and recovery.
• Each posture is repeated twice, first to warm the body, and second to deepen into alignment.
• Rest periods allow the heart rate to settle between demanding postures.
• Enough time to reach a meditative state and mental focus.
• All the published research evidence on 26+2 hot yoga (aka Bikram Yoga) is based on this 90-minute format, showing benefits for flexibility, balance, glucose metabolism, and mood.

In other words, the 90-minute class is the gold standard and the deepest dive into the sequence.

The Practical 60-minute Class

The 60-minute option was developed more recently to fit modern schedules. It includes the same 26 postures and 2 breathing exercises, but with shorter holds, fewer repetitions, and reduced recovery time.

Why 60 minutes matters:

• More accessible if you’re short on time.
• Great for consistency, as it may be easier to fit into a break in your day or after work.
• Delivers most of the physical benefits (strength, cardio, flexibility), though with less depth and restorative recovery than 90 minutes.
• Meets World Health Organisation (WHO) and NZ Ministry of Health physical activity guidelines: 30–60 minutes of moderate activity on most days.

Which should you choose?

Go for 90 minutes when you want the full experience, deeper stretching, meditative focus, and to immerse yourself in the traditional sequence. Choose 60 minutes when time is tight, or you’re looking to maintain a regular practice on busy days. Many students mix the two: using 60-minute classes to stay consistent and maintain their practice during the week and 90-minute sessions for deeper practice when time allows.

How does this stack up against Exercise Guidelines?

The New Zealand Ministry of Health recommends at least 150 minutes of moderate activity per week - that’s 30 minutes, five times a week. A couple of hot yoga classes, whether 60 or 90 minutes, contribute significantly to that target. Pair it with other movements like walking, cycling, or resistance training, and you’re well above the guideline threshold.

Bringing it all together

Both class lengths have a place. Think of 60 minutes as your “daily driver”, efficient and effective. The 90 minutes is the “deep dive”, more intensive, restorative, and traditional. Together, they create a sustainable, flexible practice that supports your body, mind, and lifestyle.

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About the Author

Dr Cameron Castle
Dr Cam discovered 26+2 hot yoga during his medical school years in Dunedin well over fifteen years ago and was immediately drawn to its power to restore both body and mind. He has been practicing yoga ever since then and went on to complete his Original Hot Yoga (OHY) Teacher Training in 2021 (350 hours, OHYA certified).

Alongside his work as a Mental Health Doctor, Cameron enjoys exploring the intersection between yoga, science, and mental health, bringing an evidence-informed perspective shaped by 

his background in medicine, anatomy, physiotherapy, psychology, mindfulness and life coaching. 
​He believes yoga is the meeting point between strength and stillness, effort and release, and enjoys helping students find balance on and off the mat. When not working, Cameron runs a small hobby indoor plant business and enjoys recreational fitness, hiking, and time in nature.