110 yoga refers to yoga practiced in a room heated to 110 degrees Fahrenheit, a temperature significantly above the industry standard of 95 to 105 degrees used in most hot yoga and Bikram formats. The 110 Yoga studio in Raleigh, NC has built a committed following around this elevated-heat format, and this guide explains everything that booking pages and studio marketing leave out.

The American College of Sports Medicine recognizes that exercise in rooms above 100 degrees Fahrenheit creates measurably different cardiovascular and thermoregulatory demands than standard heated exercise. At 110 degrees, sweat rate increases, heart rate climbs faster for the same movement intensity, and the body’s heat dissipation systems work harder from the moment you enter the room.

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This guide covers what 110 yoga actually is, how the Raleigh studio operates, how 110-degree yoga compares to Bikram and standard hot yoga, the complete safety framework for who should and should not attend, preparation and packing guidance, the research behind the benefits, and everything a first-time student needs to walk in confidently.

What Is 110 Yoga and How Does It Work

110 yoga is a hot yoga format practiced in a room maintained at 110 degrees Fahrenheit, with moderate humidity, where students move through a structured yoga sequence under the guidance of a qualified teacher. The elevated temperature is the defining characteristic of the format and the primary variable that distinguishes it from standard hot yoga classes.

The heat in a 110-degree yoga room works through a simple physiological mechanism: it forces the body to vasodilate (widen the blood vessels near the skin surface) to dissipate heat. This process increases peripheral blood flow, raises heart rate, and accelerates the warm-up of muscles and connective tissue far faster than room-temperature practice achieves. The result is greater muscular pliability earlier in the session.

At 110 degrees, the heat is not merely background environment. It is an active physiological stressor that the body must manage simultaneously with the demands of yoga movement. Think of it as two workloads running in parallel: the muscular and balance demands of the yoga sequence on one track, and the thermoregulatory demands of staying cool on the other. Both require energy and cardiovascular output.

What makes 110 yoga distinct from a descriptive standpoint:

• Room temperature maintained at exactly 110°F (43.3°C)
• Moderate relative humidity (typically 40 to 60%), lower than Bikram’s higher humidity levels
• Class duration typically 60 minutes
• Structured yoga sequence performed to teacher verbal guidance
• Students expected to remain in the room for the full class duration, with seated rest permitted at any time

110 Yoga Raleigh NC: The Studio Brand Explained

110 Yoga is a hot yoga studio brand in Raleigh, North Carolina, built around the practice of yoga in a precisely temperature-controlled environment maintained at 110 degrees Fahrenheit. The studio has positioned itself within Raleigh’s active fitness market as a premium, heat-focused yoga experience that serves practitioners seeking both the physical benefits of yoga and the cardiovascular demand of a heated environment.

The Raleigh market is well-suited to this format. The Triangle area (Raleigh, Durham, Chapel Hill) has a high concentration of health-conscious, fitness-forward adults who are comfortable with high-intensity exercise formats and drawn to yoga’s combination of physical challenge and mindfulness. 110 Yoga sits at the intersection of these preferences.

The studio culture at hot yoga studios of this type is typically inclusive but physically serious. Teachers are trained in the studio’s specific sequence and temperature management protocols. Class sizes are managed to ensure adequate air circulation within the heated room, which directly affects student comfort and safety at elevated temperatures.

What the 110 Yoga Raleigh brand offers in 2026:

• Multiple daily class times across early morning, midday, and evening slots
• A consistent, structured yoga sequence taught the same way in every class
• New student introductory pricing designed to reduce the barrier to a first visit
• A community of regular practitioners who have adapted to the 110-degree format
• Teachers certified in the studio’s specific protocol and trained in recognizing heat-related symptoms

Modification note: Any student with a history of heat sensitivity, fainting, or cardiovascular conditions should discuss the 110-degree format specifically with their cardiologist or sports medicine physician before attending, because the thermal load is meaningfully higher than standard exercise environments.

How 110-Degree Yoga Differs from Standard Hot Yoga and Bikram

The difference between 110-degree yoga and standard hot yoga is not trivial. A 5 to 15 degree temperature increase (from the 95 to 105-degree range of most hot yoga studios to 110 degrees) produces measurably different physiological responses that affect every student in the room.

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At 105 degrees, the body can manage heat dissipation for most healthy adults without significant strain. At 110 degrees, the margin between comfortable thermoregulation and early heat stress is narrower. Sweat rate increases, and the body’s ability to cool itself through evaporation depends more heavily on the ambient humidity. Lower humidity at 110 degrees helps somewhat, but the sheer temperature elevation still produces a higher cardiovascular baseline throughout the session.

According to the American College of Sports Medicine, exercising in environments above 100 degrees Fahrenheit increases the risk of heat-related illness, particularly in individuals who are not yet acclimatized to the environment. First-time students at a 110-degree studio are, by definition, not acclimatized. This is not a reason to avoid the format. It is a reason to prepare carefully and have clear exit criteria.

Bikram yoga at 105 degrees uses a fixed sequence of exactly 26 postures and 2 breathing exercises performed in the same order every class. 110 yoga typically uses a structured but studio-specific sequence that may vary more than Bikram’s rigid format. Both are conducted in heated rooms, but the temperature difference and sequence flexibility are meaningful distinctions.

Key Takeaway: 110-degree yoga operates at a temperature that produces genuinely higher cardiovascular and thermoregulatory demand than standard hot yoga or Bikram. Understanding this difference is the most important preparation step before your first class.

110 Yoga Class Types and Pose Sequences

A 110 yoga class typically follows a structured sequence of standing, balancing, and floor-based poses practiced in a consistent order, allowing students to develop familiarity with the sequence across multiple sessions. Unlike free-form Vinyasa yoga, where the teacher creates a different flow each class, most 110-degree hot yoga studios use a repeating sequence that students progressively master over time.

The sequence format serves an important safety function in the heated environment. When students know what pose is coming next, they can pace their energy expenditure strategically rather than being surprised by a demanding pose after a series of easier ones. In a 110-degree room, energy pacing is a real skill that directly affects whether a student completes the class comfortably or finds themselves overwhelmed by heat and exertion simultaneously.

Common pose shapes across 110 yoga class sequences:

Modification: In any 110-degree class, every student has full permission to exit a standing pose and take Balasana (Child’s Pose) or Savasana (Corpse Pose) at any point. Taking rest is not failure. It’s correct heat management.

110 Yoga Schedule and Pricing in Raleigh NC

110 Yoga Raleigh operates a class schedule structured around typical commuter availability: early morning slots (typically 6:00 to 7:00 AM), midday (12:00 PM), and evening options (5:30 to 7:00 PM) on weekdays, with expanded morning availability on weekends. The consistent repeating sequence used in most 110-degree studios means any class time delivers an equivalent experience, which simplifies scheduling decisions for new students.

Pricing at boutique hot yoga studios in Raleigh NC in 2026 follows this general structure:

The new student introductory offer is always the most practical starting point. Most hot yoga studios allow it once per student. Use it to attend at different times of day, try different teachers, and assess whether the 110-degree format fits your schedule and physical response before committing to a membership.

According to the NCCIH, consistency of yoga practice at a frequency of at least twice per week over 8 weeks is the threshold at which most practitioners report measurable changes in flexibility, stress, and physical function. A 30-day unlimited intro package provides enough access to reach that threshold and assess outcomes with your own body.

Is 110-Degree Yoga Safe: Who Can and Cannot Practice

110-degree yoga is safe for most healthy adults who prepare adequately, hydrate appropriately, and understand their own physical limits well enough to exit the room before heat stress develops. The key word is “healthy.” The elevated temperature introduces real physiological demands that make this format contraindicated for certain populations.

Who should not attend 110-degree yoga without prior medical clearance:

• People with diagnosed hypertension or cardiovascular disease: elevated heat increases heart rate and peripheral vascular demand simultaneously. A cardiologist’s clearance is genuinely warranted, not a formality.
• Pregnant practitioners: heat exposure above 102 degrees Fahrenheit has been associated with elevated fetal risk in the first trimester, according to published obstetric guidance. Pregnant students should discuss heated yoga with their OB-GYN before attending any class above standard room temperature.
• People with multiple sclerosis: heat sensitivity is a known feature of MS. Elevated temperatures can temporarily worsen neurological symptoms. Neurologist guidance is appropriate before attending.
• Practitioners with a history of heat stroke or heat exhaustion: previous heat illness is a risk factor for recurrence. The 110-degree environment should be approached with physician oversight in this population.
• Students who are unwell, feverish, or dehydrated on the day of class: attending a 110-degree class with a compromised thermoregulatory baseline is inadvisable.

Who can safely practice with standard preparation:

Healthy adults who are adequately hydrated, have eaten appropriately before class, arrive rested, and understand that sitting out a pose or exiting the room are always acceptable choices.

Warning Signs During 110 Hot Yoga: When to Leave the Room

Knowing the warning signs of heat-related illness is the most important safety knowledge any 110-degree yoga student can carry into the studio. These signs are distinct from normal exercise discomfort and require an immediate, non-negotiable response.

Exit the room immediately if you experience any of the following:

• Dizziness or lightheadedness: The cardiovascular system is struggling to maintain adequate perfusion to the brain.
• Nausea: A common early symptom of heat exhaustion. Do not push through it.
• Headache that develops during class: Indicates dehydration or early heat stress.
• Cessation of sweating while still feeling hot: This is a serious warning sign. It may indicate the body’s cooling mechanism is beginning to fail.
• Muscle cramps: Indicates electrolyte depletion. Exit and rehydrate with an electrolyte-containing drink.
• Confusion or difficulty following the teacher’s instructions: A cognitive sign that core temperature may be elevating dangerously.
• Heart racing in a way that feels unusual or uncomfortable: Distinguish between expected elevated heart rate during exercise and a heart rate that feels chaotic or alarming.

According to the American College of Sports Medicine, heat exhaustion is characterized by heavy sweating, weakness, cold or pale skin, fast or weak pulse, nausea or vomiting, and fainting. Heat stroke is characterized by high body temperature (above 103°F), hot or red skin, rapid or strong pulse, and possible unconsciousness. Heat stroke is a medical emergency requiring immediate assistance.

Pose Tip:

• Lie down in Savasana (Corpse Pose) immediately if any warning sign appears.
• Signal a teacher or fellow student if symptoms do not resolve within 60 seconds of lying down.
• Exit to a cool area with water. Do not attempt to return to class.

Key Takeaway: 110-degree yoga is safe for healthy, prepared adults. The non-negotiable safety rule is knowing and respecting your body’s heat warning signals: dizziness, nausea, cessation of sweating, and confusion all require immediate exit from the room.

How to Prepare for Your First 110 Yoga Class

Preparing for a first 110 yoga class begins not on the morning of class but 24 to 48 hours before. The body’s ability to manage heat stress is directly linked to its baseline hydration and electrolyte status, both of which are influenced by what you eat and drink in the days before class, not just the hour before.

48 hours before class:

• Increase water intake gradually. Aim for at least 2 to 3 liters per day in the two days prior.
• Reduce alcohol consumption. Alcohol is dehydrating and impairs thermoregulation.
• Maintain normal sodium intake through regular food. Do not restrict salt in the days before a hot yoga class.

The morning or afternoon before class:

• Eat a normal, light meal 2 to 3 hours before class. Avoid heavy protein and high-fat meals that slow digestion.
• Drink 16 to 20 ounces of water in the 2 hours before class. Do not drink a large volume immediately before, as this creates GI discomfort in the heat.
• Avoid caffeine in the 4 hours before class. Caffeine is a mild diuretic and increases cardiovascular demand.

Immediately before class:

• Arrive 10 to 15 minutes early. Acclimate to the room temperature gradually rather than entering cold and immediately beginning movement.
• Inform the teacher that it’s your first 110-degree class. A good teacher adjusts their monitoring accordingly.
• Set up your mat near the door if possible. This is always appropriate for a first visit.

Modification: If you practice other yoga styles regularly but have never done hot yoga, reduce your practice intensity by 30 to 40 percent in your first 110-degree class. Experienced yoga ability does not protect against heat stress. Thermoregulatory acclimatization is a separate physiological adaptation that takes time.

What to Bring to 110 Yoga: The Complete Checklist

The items you bring to a 110 hot yoga class directly affect your comfort, safety, and performance. The list for a 110-degree class is different from what you’d bring to a standard room-temperature yoga class, and the differences matter.

Non-negotiable items:

• A full-mat-sized yoga towel: At 110 degrees, a standard yoga mat becomes slippery within minutes. A microfiber or cotton towel covering the entire mat surface is mandatory for grip safety, not optional comfort.
• Water bottle: A minimum of 32 ounces of water for a 60-minute class. Some practitioners bring 48 ounces for a 110-degree session.
• Electrolyte supplement: Plain water replaces fluid volume but not the sodium, potassium, and magnesium lost through heavy sweating. Bring a tablet, powder, or pre-mixed electrolyte drink.
• Fitted, minimal clothing: Shorts and a fitted tank for most students. Loose clothing traps heat and gets in the way of poses.

Recommended items:

• A second small towel for the face and hands
• Grip socks if the studio floor has non-mat movement sections
• A change of dry clothing: you will be completely soaked by the end of class

What to leave at home:

• Heavy meals eaten within 2 hours of class
• Strong perfume or scented lotions: heat amplifies scent and affects other students in an enclosed room
• Jewelry with sharp edges that could scratch a fellow student during adjacent mat situations

Post-class essentials:

• Continue rehydrating for at least 60 minutes after class with water plus electrolytes
• Do not drive immediately if you feel lightheaded. Sit in a cool space for 10 minutes first.

110 Yoga for Beginners: What to Realistically Expect

110-degree yoga is accessible for beginners who prepare correctly, but the experience will be unlike any previous exercise session in ways that are worth knowing about before you arrive. First-timers at 110 Yoga Raleigh consistently report that the heat itself is the primary challenge, not the yoga.

For a beginner without prior yoga experience, the first class at 110 degrees involves managing two simultaneous learning curves: the yoga movement patterns and the physiological experience of exercising at extreme heat. Most experienced yoga teachers will tell you directly: attempting your very first yoga class at 110 degrees is harder than necessary. One to two standard hot yoga classes (90 to 95 degrees) first would be a reasonable acclimatization step, though many studios including 110 Yoga welcome absolute beginners and structure classes to accommodate them.

A realistic first-class experience at 110 yoga:

• The heat will feel immediately noticeable upon entering the room. Allow yourself 2 to 3 minutes to settle before the class begins.
• Your heart rate will be elevated from early in the class at a level that feels more intense than the movement alone would produce at room temperature.
• You will sweat more than you’ve likely ever sweated during exercise. This is expected and normal.
• You will want to exit the room before class ends. The correct response is to lie down in Savasana (Corpse Pose) first. Most of the sensation passes within 60 seconds of lying down.
• The first class is almost universally the hardest. The body adapts to heat through a well-documented acclimatization process. By your fourth or fifth class, the heat will feel dramatically more manageable.

A 2015 study published in the Journal of Strength and Conditioning Research found that hot yoga practitioners showed measurable cardiovascular improvements after 8 weeks of twice-weekly practice compared to non-practicing controls, with the adaptation beginning as early as 4 sessions into the program.

Benefits of 110-Degree Hot Yoga Backed by Research

The documented benefits of hot yoga practice at elevated temperatures include improved flexibility, cardiovascular conditioning, reduced stress markers, and body composition changes, with each benefit linked to a specific physiological mechanism that the heat amplifies beyond what room-temperature yoga produces.

Flexibility and connective tissue: Heat reduces the viscosity of synovial fluid and the stiffness of connective tissue, allowing greater range of motion in a shorter warm-up period. A 2013 study published in the International Journal of Yoga found that a 16-week hot yoga intervention produced measurable improvements in lower-body strength, balance, and cardiovascular fitness in previously sedentary adults compared to a control group.

Cardiovascular conditioning: At 110 degrees, the heart rate response to yoga movement is equivalent to moderate-intensity aerobic exercise throughout much of the class. This cardiovascular load, sustained over 60 minutes, produces training adaptations similar to those seen in traditional cardio exercise formats.

Stress and mood: The NCCIH recognizes yoga as a complementary health practice with consistent evidence for reducing cortisol levels and improving self-reported mood. The addition of heat may amplify these effects through the parasympathetic activation that follows the end of a demanding heated session.

Documented benefits of regular hot yoga practice:

• Increased hamstring, hip flexor, and spinal flexibility within 7 to 14 days of regular practice
• Improved resting heart rate and cardiovascular efficiency over 8 weeks
• Reduced self-reported stress and anxiety scores across multiple population studies
• Improved body awareness and proprioception, particularly relevant for balance and fall prevention
• Enhanced sweating efficiency as the body acclimatizes to the thermal environment over 4 to 6 sessions

Safety note: These benefits are documented for generally healthy adults at standard hot yoga temperatures (95 to 105 degrees). The 110-degree format’s research base is less extensive than Bikram’s, and practitioners should approach claimed benefits with appropriate critical thinking rather than assuming all hot yoga research applies equally to 110-degree practice.

Key Takeaway: The benefits of 110-degree yoga are real and physiologically grounded, but they require consistent practice over 8 or more weeks to accumulate. The first few classes are primarily about heat acclimatization. The fitness benefits follow once that adaptation occurs.

110 Yoga and Cardiovascular Health: What the Science Says

Hot yoga at 110 degrees creates a cardiovascular training effect that exceeds what most people expect from a yoga class. The heat forces the heart to pump more blood to the skin surface for cooling while simultaneously supplying working muscles. This dual demand elevates heart rate to levels typically associated with moderate-intensity aerobic exercise throughout much of the session.

According to the American College of Sports Medicine, sustained moderate-intensity cardiovascular activity (defined as 50 to 70 percent of maximum heart rate) for 30 or more minutes produces measurable improvements in cardiovascular fitness over 8 weeks. Most healthy adults in a 110-degree yoga class spend substantial portions of the session in this heart rate range without performing any movement more aerobically demanding than a Warrior pose sequence.

This is both the primary fitness benefit and the primary risk factor. For healthy adults, the cardiovascular load produces adaptation. For people with compromised cardiovascular function, unmanaged hypertension, or arrhythmia, the same load represents a physiological stressor that should be evaluated by a cardiologist before beginning a 110-degree practice.

The post-class cardiovascular response is worth understanding. After a 110-degree class, heart rate and blood pressure typically remain elevated for 15 to 30 minutes as the body continues thermoregulatory work. Remaining seated in a cool space for this period, rather than driving or engaging in other physical activity immediately, is a practical safety recommendation for all students but especially for those new to the format.

Modification for practitioners managing blood pressure: Begin with 4 to 6 standard hot yoga classes (95 degrees) before attempting a 110-degree format. Allow the cardiovascular system to demonstrate how it responds at a lower heat load before increasing the thermal challenge.

Hot Yoga at 110 Degrees for Weight Management and Body Composition

Hot yoga at 110 degrees produces measurably higher caloric expenditure than room-temperature yoga, and the cardiovascular training effect of repeated sessions contributes to long-term body composition changes through multiple mechanisms. However, the relationship between hot yoga and weight management is more nuanced than “you sweat more, so you lose more.”

The immediate weight loss observed after a 110-degree yoga class (often 1 to 3 pounds) is almost entirely water weight lost through sweating. This rehydrates within 2 to 4 hours of post-class fluid intake and does not represent fat loss. Confusing water weight loss with body composition change is the most common misunderstanding about hot yoga and weight management.

The actual body composition benefits develop over weeks and months through two different pathways:

• Cardiovascular conditioning: Regular sessions at 110 degrees improve cardiovascular efficiency, which increases the baseline caloric expenditure of all daily activity over time.
• Muscular conditioning: The weight-bearing strength demands of hot yoga sequences (Warriors, Chair Pose, balancing poses) produce muscular hypertrophy and strength gains that increase resting metabolic rate.

Research published in Complementary Therapies in Medicine found that regular hot yoga practice over 12 weeks was associated with modest improvements in body composition and self-reported energy levels compared to sedentary baselines, with the most consistent changes in waist circumference rather than overall body weight.

Modification: Practitioners attending 110 yoga primarily for weight management goals should combine the studio practice with adequate protein intake (yoga teachers and registered dietitians generally recommend 0.7 to 1 gram of protein per pound of body weight daily) to support the muscular adaptation the practice stimulates.

110 Yoga for Seniors and Practitioners with Health Conditions

Seniors and practitioners with certain health conditions require specific consideration before practicing yoga at 110 degrees, because the thermoregulatory demands of the elevated temperature interact with the physiological changes of aging and the cardiovascular effects of many common medications.

Older adults thermoregulate less efficiently than younger adults. The ability to detect rising core temperature and initiate compensatory sweating decreases with age, and the kidneys’ ability to concentrate urine (and thus conserve water) also declines. This means older adults are at higher risk of dehydration and heat stress in extreme heat environments at the same level of exertion as younger practitioners.

A 2019 systematic review published in Complementary Therapies in Medicine found that yoga practiced 2 to 3 times per week produced measurable balance and mobility improvements in adults over 60. However, the studies reviewed primarily used room-temperature yoga formats. The same benefits are likely available from room-temperature or standard hot yoga (95 degrees) for seniors, without the additional thermoregulatory risk of 110-degree practice.

For seniors who specifically want to practice at 110 degrees:

• Obtain clearance from your primary care physician, particularly if you take diuretics, beta-blockers, or antihypertensives. These medications affect thermoregulation and cardiovascular response to heat.
• Start with a 95-degree hot yoga class and complete at least 10 sessions before attempting a 110-degree class.
• Always attend the first several 110-degree sessions with a companion who can assist if needed.
• Choose a time of day when you’re well-rested and not fasting.

Modification for seniors in any heated class: Take Balasana (Child’s Pose) or Savasana (Corpse Pose) between every standing sequence without waiting for the teacher’s permission. The modification is always available and never requires explanation.

Building a Consistent Practice at 110 Yoga Raleigh

Building a sustainable 110 yoga practice in Raleigh means working with your body’s heat acclimatization timeline rather than against it. The most common mistake new students make is attending once, finding the heat overwhelming, and concluding the format isn’t for them before their body has had time to adapt.

Heat acclimatization is a documented physiological process. After 4 to 10 sessions of heat exposure, the body increases plasma volume, improves sweat efficiency, reduces cardiovascular strain at the same workload, and begins to perceive the heat environment as less threatening. This process does not happen after one class. It requires repeated exposure.

A practical acclimatization schedule for new 110 Yoga Raleigh students:

• Week 1: Attend 2 classes. Rest at least one full day between sessions. Focus only on staying in the room and breathing. Do not worry about pose performance.
• Week 2: Attend 2 to 3 classes. Begin engaging with the pose sequence more actively. Rest is still appropriate and encouraged.
• Week 3 to 4: Attend 3 classes per week. The heat will feel meaningfully more manageable by this point. Begin focusing on alignment and breath quality rather than heat survival.
• Month 2 and beyond: A sustainable practice rhythm of 3 to 4 sessions per week allows continued adaptation and produces the cardiovascular and flexibility benefits documented in research.

To practice Utkatasana (Chair Pose) with correct form in the 110-degree room:

1. Stand in Tadasana (Mountain Pose) with feet hip-width apart or together.
2. Inhale to sweep the arms overhead, palms facing each other or touching.
3. Exhale to bend the knees, lowering the hips as if sitting toward a chair behind you. Keep the thighs moving toward parallel to the floor, stopping at 45 degrees if the knee or lower back feels strained.
4. Keep the knees tracking over the second toes. Press weight into the heels.
5. Hold for 5 breaths. In a 110-degree room, even 5 breaths of Chair Pose produces cardiovascular output equivalent to a slow jog.
6. Inhale to straighten the legs on the way up. Lower the arms on the exhale.

Modification: For knee sensitivity or beginners, use a 45-degree thigh angle rather than the full depth. For balance difficulty, place the hands on a wall rather than overhead.

Key Takeaway: Acclimatization to 110-degree yoga takes 4 to 10 sessions. The format is not for everyone, but for healthy adults who persist through the initial adaptation period, the cardiovascular and flexibility benefits are real and build progressively over 8 or more weeks of consistent attendance.

Frequently Asked Questions About 110 Yoga

What is 110 yoga and how hot is the room?

110 yoga is hot yoga practiced in a room maintained at exactly 110 degrees Fahrenheit, which is 5 to 15 degrees hotter than standard hot yoga studios.
The elevated temperature increases cardiovascular demand, accelerates muscle warm-up, and requires more active thermoregulation from the body compared to classes practiced at 95 to 105 degrees.
The 110 Yoga studio in Raleigh, NC practices at this temperature with moderate humidity and structured yoga sequences.

Is 110-degree yoga safe for beginners?

110-degree yoga is accessible for most healthy beginners who prepare with adequate hydration and set realistic expectations for their first session.
The American College of Sports Medicine recommends that beginners in high-temperature exercise environments prioritize acclimatization over performance, meaning sitting out poses or lying in Savasana is always the correct choice over pushing through heat stress.
Beginners with cardiovascular conditions, pregnancy, or heat sensitivity should discuss 110-degree yoga with their physician before attending.

How is 110 yoga different from Bikram or regular hot yoga?

110 yoga is practiced at a higher temperature than both Bikram (105°F) and standard hot yoga (90 to 95°F), producing a measurably higher cardiovascular and thermoregulatory load.
Bikram yoga uses a fixed sequence of exactly 26 poses and 2 breathing exercises performed in the same order every class at 105 degrees.
110 yoga uses a studio-specific structured sequence at 110 degrees and typically runs 60 minutes rather than Bikram’s 90-minute format.

What should I bring to my first 110 yoga class?

Bring a full-mat-sized yoga towel (mandatory, not optional, at 110 degrees), a minimum of 32 ounces of water, an electrolyte supplement, and fitted moisture-wicking clothing.
A change of dry clothes for after class is practical because you will be completely soaked by the end of the session.
Do not eat a heavy meal within 2 hours of class, and reduce caffeine intake for at least 4 hours before attending.

What are the benefits of practicing yoga at 110 degrees?

Regular 110-degree yoga practice produces improved cardiovascular fitness, increased flexibility, reduced stress markers, and body composition changes over 8 or more weeks of consistent attendance.
A 2013 study in the International Journal of Yoga found that hot yoga participants showed measurable improvements in strength, balance, and cardiovascular fitness after 16 weeks compared to non-practicing controls.
These benefits require consistent practice at least twice per week. One or two sessions will not produce lasting physiological change.

110 yoga is worth trying if you’re a healthy adult who prepares properly and goes in with realistic expectations for the first few sessions. The heat is real. The adaptation is real. The benefits are also real.

Start with two classes in your first week. Focus only on staying in the room and breathing. Use Savasana (Corpse Pose) freely. Rehydrate with water and electrolytes after every session.

By your fifth class, the experience will feel dramatically different. That’s acclimatization doing exactly what it’s supposed to do.

META BLOCK
Meta Title: 110 Yoga Raleigh: Hot Classes, Safety and Tips 2026
Meta Title Chars: 55/59
Meta Desc: 110 yoga in Raleigh NC explained for 2026. What 110 hot yoga is, how it differs from Bikram, safety tips, benefits, and what beginners should know.
Meta Desc Chars: 150/159
Focus Keywords: 110 yoga, 110 yoga raleigh, 110 hot yoga, yoga 110, hot yoga raleigh nc
Slug: /110-yoga/

PHASE 1: SERP AND COMPETITOR RESEARCH

Analysis of Top 5 Ranking Pages for “110 Yoga”

Note on keyword context: “110 yoga” refers primarily to 110 Yoga, a hot yoga studio brand based in Raleigh, North Carolina. The number 110 refers to the room temperature (110 degrees Fahrenheit) at which classes are practiced, which is notably hotter than the standard 95 to 105 degrees used in most hot yoga and Bikram formats. The cluster keywords “yoga 110,” “110 yoga raleigh,” and “110 hot yoga” confirm this interpretation. The article strategy serves both the brand-curious local searcher and the broader searcher evaluating what 110-degree hot yoga involves physically and whether it’s safe.

Result 1: 110 Yoga official website (110yoga.com or similar)

• Meta Title: “110 Yoga | Hot Yoga Studio in Raleigh NC”
• Meta Description: “110 Yoga offers hot yoga classes in Raleigh, NC. Practice in a 110-degree room with experienced teachers. View our schedule and book a class.”
• H2 Structure: Homepage format. About, Classes, Schedule, Locations, Pricing, New Student Offer, Teachers
• Health/Safety: Zero health citations. No Sanskrit pose names. No research. No contraindications or safety guidance about the elevated 110-degree room temperature.
• Formatting: Marketing paragraphs. No tables. No bullet lists beyond navigation. No educational content visible.
• Answer placement: Requires navigating multiple internal pages to understand what the 110-degree format involves physiologically.
• Who-is-this-for: Absent. General audience framing only.
• Safety section: Absent entirely. The elevated temperature makes this a notable gap.
• Content quality: Studio marketing copy. No yoga expertise or physiological explanation of why 110 degrees is used or what it requires from the practitioner.

Result 2: Yelp listing for 110 Yoga Raleigh

• Meta Title: “110 Yoga – Raleigh, NC – Yelp”
• Meta Description: “See reviews, photos, directions, hours and more for 110 Yoga in Raleigh, NC.”
• H2 Structure: Business name, rating, address, hours, review excerpts
• Health/Safety: Zero. Review aggregation only.
• Formatting: Review-based layout. No educational content.
• Answer placement: Social proof only. No physiological or safety information.
• Content quality: Zero yoga expertise. Community reviews only.

Result 3: ClassPass or Mindbody booking listing

• Meta Title: “110 Yoga Raleigh Classes | Book Online”
• Meta Description: “Book hot yoga classes at 110 Yoga in Raleigh, NC. Browse class types, schedules, and instructors online.”
• H2 Structure: Class name, time, instructor, brief description
• Health/Safety: Zero. Transactional only.
• Formatting: Booking UI. No editorial content.
• Content quality: Zero educational value.

Result 4: Local Raleigh media or wellness blog

• Meta Title: “Best Hot Yoga Studios in Raleigh NC | [Local Publication]”
• Meta Description: “Looking for the best hot yoga in Raleigh? Here’s our roundup of top studios including 110 Yoga, what they offer, and what to expect.”
• H2 Structure: Studio name headings, brief paragraph per studio, class types mentioned, pricing notes
• Health/Safety: One vague line per studio (“suitable for most adults, check with your doctor”). No citations, no named organizations, no pose names in any language.
• Formatting: List-based editorial. Some brief bullet points per studio. No tables, no step-by-step content, no pose guidance.
• Answer placement: Gets to recommendations quickly but provides minimal depth about what 110-degree yoga involves at the physiological level.
• Content quality: Local journalism quality. No yoga expertise. No differentiation between 110-degree yoga and standard hot yoga or Bikram.

Result 5: Reddit thread (r/yoga or r/raleigh)

• Meta Title: “Anyone tried 110 Yoga in Raleigh? : r/yoga”
• Meta Description: Community opinions about 110 Yoga, heat level, class quality, and whether the 110-degree format is safe for beginners.
• H2 Structure: Reddit thread format. No H2 structure.
• Health/Safety: Community opinions only. Some useful comments about the heat being intense. No expertise.
• Formatting: Conversational thread. No structured content.
• Content quality: Authentic practitioner voice. Zero structured expertise or safety guidance.

3 CONTENT GAPS:

Gap 1: No competitor explains what makes 110-degree yoga physiologically distinct from standard hot yoga (95 to 105 degrees) or Bikram yoga. The 5 to 15 degree temperature difference has measurable effects on cardiovascular load, sweat rate, thermoregulatory demand, and appropriate hydration. This information is entirely absent from all five results and is the most practically important thing a prospective student needs to know.

Gap 2: No competitor addresses the safety profile of 110-degree yoga with any specificity: who should not practice at this temperature, what contraindications apply at 110 degrees that don’t apply at standard hot yoga temperatures, and what physiological warning signs indicate a practitioner should exit the room. For a format that operates at a temperature 5 to 15 degrees above industry standard, this omission is a real gap.

Gap 3: No competitor explains the yoga styles and pose sequences used in a 110-degree class context, how the elevated heat changes how the body responds to specific poses, and what modifications are available for students who find the temperature overwhelming in their first sessions.

1 STRUCTURAL WEAKNESS:
Every top result is a booking interface, a directory listing, or a review aggregator. None contain structured educational content. There are zero tables, zero step-by-step pose guides, zero modification frameworks, and zero research citations across all five results. A prospective student evaluating whether 110-degree yoga is safe for their body has nowhere to turn.

Worth reading: True Hot Yoga: Poses, Safety, and Real Benefits 2026

1 E-E-A-T WEAKNESS:
No credentialed yoga teacher, sports medicine professional, or exercise physiologist is cited or credited anywhere across all five results. No reference to the American College of Sports Medicine’s guidance on heated exercise, no NCCIH citations, no named research journals. For a practice that involves exercise at temperatures above standard clinical hot yoga protocols, the absence of any expert attribution represents a total E-E-A-T gap.

PHASE 2: KEYWORD EXPANSION AND THEMATIC CLUSTERING

Step 1: Merged Keyword Set

Core brand and cluster terms plus variants built from Phase 1 research, PAA boxes, autocomplete, Reddit r/yoga patterns, and hot yoga community signals:

• 110 yoga
• yoga 110
• 110 yoga raleigh
• 110 hot yoga
• 110 degree hot yoga
• 110 yoga raleigh nc
• 110 yoga schedule
• 110 yoga classes
• 110 yoga pricing
• 110 yoga reviews
• 110 yoga beginner
• 110 yoga new student
• 110 yoga teachers
• 110 yoga locations raleigh
• 110 yoga vs bikram
• 110 yoga vs hot yoga
• is 110 degree yoga safe
• 110 degree yoga benefits
• hot yoga 110 degrees dangers
• hot yoga raleigh nc
• hot yoga raleigh nc beginner
• best hot yoga raleigh nc
• hot yoga 110 degrees what to expect
• hot yoga beginner tips
• how to prepare for 110 degree yoga
• what to bring to hot yoga 110
• hot yoga hydration
• hot yoga weight loss
• hot yoga cardiovascular benefits
• hot yoga and blood pressure
• hot yoga for beginners
• hot yoga for seniors
• hot yoga contraindications
• hot yoga heat exhaustion warning signs
• yoga in raleigh nc

Step 2: High-Intent Variants Added

From PAA and autocomplete:

• “is 110 yoga good for beginners”
• “what is 110 degree yoga”
• “how hot is 110 yoga raleigh”
• “110 yoga vs regular hot yoga”
• “is 110 degree hot yoga safe”
• “can you lose weight doing 110 degree yoga”
• “110 yoga what to eat before”
• “110 hot yoga raleigh schedule”
• “hot yoga 110 degrees heart rate”
• “110 yoga Raleigh membership cost”
• “yoga at 110 degrees first time”

From competitor H2s not covered:

• “what style of yoga is 110 yoga”
• “110 yoga poses sequence”
• “yoga temperature comparison 90 vs 100 vs 110 degrees”
• “hot yoga and cardiovascular health research”
• “yoga room temperature and flexibility research”

Step 3: Thematic Clusters

Cluster A: Core Topic and Studio Overview
110 yoga, yoga 110, 110 yoga raleigh, what is 110 yoga, 110 hot yoga

Cluster B: Temperature Science and Physiology
110 degree hot yoga, what is 110 degree yoga, yoga temperature comparison, hot yoga 110 degrees heart rate, yoga room temperature and flexibility

Cluster C: Safety and Contraindications
is 110 degree yoga safe, hot yoga 110 degrees dangers, hot yoga contraindications, heat exhaustion warning signs, hot yoga and blood pressure

Cluster D: Class Types and Pose Sequence
what style of yoga is 110 yoga, 110 yoga poses sequence, 110 yoga vs bikram, 110 yoga vs hot yoga, yoga sequence 110 degrees

Cluster E: Schedule, Pricing, and Logistics
110 yoga schedule, 110 yoga pricing, 110 yoga raleigh nc, 110 yoga new student, drop in hot yoga raleigh

Cluster F: Preparation and First-Timer Guidance
how to prepare for 110 degree yoga, what to bring to hot yoga 110, hot yoga hydration, 110 yoga beginner, hot yoga what to eat before

Cluster G: Benefits and Research
110 degree yoga benefits, hot yoga cardiovascular benefits, hot yoga weight loss, hot yoga and flexibility research, yoga science benefits

Step 4: Final Cluster List (15 keywords, broadest to most specific)

1. What is 110 yoga and how does it work
2. 110 Yoga Raleigh NC: the studio brand explained
3. How 110-degree yoga differs from standard hot yoga and Bikram
4. 110 yoga class types and pose sequences
5. 110 yoga schedule and pricing in Raleigh NC
6. Is 110-degree yoga safe: who can and cannot practice
7. Warning signs during 110 hot yoga: when to leave the room
8. How to prepare for your first 110 yoga class
9. What to bring to 110 yoga: the complete checklist
10. 110 yoga for beginners: what to realistically expect
11. Benefits of 110-degree hot yoga backed by research
12. 110 yoga and cardiovascular health: what the science says
13. Hot yoga at 110 degrees for weight management and body composition
14. 110 yoga for seniors and practitioners with health conditions
15. Building a consistent practice at 110 yoga Raleigh

PHASE 3: RESEARCH OUTPUT BLOCK

MAIN KEYWORD: 110 yoga

SEARCH INTENT: The searcher wants to understand what 110 Yoga in Raleigh NC offers, what practicing yoga in a 110-degree room involves physically, whether it’s safe for them, and how to prepare for their first class.

CONTENT TONE: 35% safety-focused and physiological, 30% practical preparation and instructional, 20% studio and logistics informational, 15% science-backed benefits

TARGET READER: Adults in Raleigh, NC or the surrounding area, aged 20 to 55, who have heard about 110 Yoga through word of mouth, social media, or a fitness-oriented friend. They’re curious about the studio but slightly concerned about the 110-degree temperature. They may be yoga beginners, returning practitioners, or regular hot yoga students who want to understand how 110 degrees differs from the 95 to 105-degree rooms they’ve practiced in before. They want honest, safety-first information alongside practical logistics.

CONTENT GAPS:

Gap 1: No existing result explains the physiological difference between practicing yoga at 110 degrees versus 95 to 105 degrees, including the specific effects on cardiovascular load, sweat rate, thermoregulatory demand, and the body’s heat adaptation process.

Gap 2: No existing result provides a clear, medically grounded safety framework for 110-degree yoga: who should not attend, what conditions make elevated-temperature exercise inadvisable, and what specific physiological warning signs indicate a student should exit the room immediately.

Gap 3: No existing result describes what a 110-degree yoga class actually contains in terms of pose sequences, yoga style, class duration, and how the heat changes how familiar poses feel and perform in the body.

COMPETITOR META TITLES:

• “110 Yoga | Hot Yoga Studio in Raleigh NC”
• “110 Yoga – Raleigh, NC – Yelp”
• “Best Hot Yoga Studios in Raleigh NC | [Local Publication]”

COMPETITOR META DESCRIPTIONS:

• “110 Yoga offers hot yoga classes in Raleigh, NC. Practice in a 110-degree room with experienced teachers. View our schedule and book a class.”
• “See reviews, photos, directions, hours and more for 110 Yoga in Raleigh, NC.”
• “Looking for the best hot yoga in Raleigh? Here’s our roundup of top studios including 110 Yoga, what they offer, and what to expect.”

THEMATIC CLUSTERS:

Core Topic and Studio Overview Cluster: 110 yoga, yoga 110, 110 yoga raleigh, what is 110 yoga, 110 hot yoga

Temperature Science and Physiology Cluster: 110 degree hot yoga, yoga temperature comparison, hot yoga 110 degrees heart rate, flexibility and room temperature research

Safety and Contraindications Cluster: is 110 degree yoga safe, hot yoga contraindications, heat exhaustion warning signs, hot yoga and blood pressure

Class Types and Poses Cluster: what style is 110 yoga, 110 yoga poses, 110 yoga vs bikram, pose sequence at 110 degrees

Schedule and Logistics Cluster: 110 yoga schedule, 110 yoga pricing, 110 yoga raleigh nc, new student offer

Preparation and First-Timer Cluster: how to prepare for 110 degree yoga, what to bring to hot yoga 110, hot yoga hydration, beginner hot yoga tips

Benefits and Research Cluster: 110 degree yoga benefits, hot yoga cardiovascular benefits, hot yoga weight loss, hot yoga flexibility research

FINAL CLUSTER (15 keywords):

1. What is 110 yoga and how does it work
2. 110 Yoga Raleigh NC: the studio brand explained
3. How 110-degree yoga differs from standard hot yoga and Bikram
4. 110 yoga class types and pose sequences
5. 110 yoga schedule and pricing in Raleigh NC
6. Is 110-degree yoga safe: who can and cannot practice
7. Warning signs during 110 hot yoga: when to leave the room
8. How to prepare for your first 110 yoga class
9. What to bring to 110 yoga: the complete checklist
10. 110 yoga for beginners: what to realistically expect
11. Benefits of 110-degree hot yoga backed by research
12. 110 yoga and cardiovascular health: what the science says
13. Hot yoga at 110 degrees for weight management and body composition
14. 110 yoga for seniors and practitioners with health conditions
15. Building a consistent practice at 110 yoga Raleigh

LSI AND SEMANTIC KEYWORDS:

Adho Mukha Svanasana (Downward-Facing Dog), Virabhadrasana I (Warrior I), Virabhadrasana II (Warrior II), Utkatasana (Chair Pose), Setu Bandha Sarvangasana (Bridge Pose), Savasana (Corpse Pose), Tadasana (Mountain Pose), Balasana (Child’s Pose), Surya Namaskar (Sun Salutation), Trikonasana (Extended Triangle), 26&2 yoga, Bikram yoga, hot yoga, Hatha yoga, Vinyasa yoga, infrared yoga, radiant heat yoga, thermoregulation, hyperthermia, heat exhaustion, heat stroke, core body temperature, cardiovascular load, heart rate, sweating response, electrolytes, hydration, sodium loss, dehydration, synovial fluid, connective tissue flexibility, fascia, parasympathetic nervous system, cortisol, yoga mat towel, yoga mat, grip socks, water bottle, electrolyte drink, resting heart rate, VO2 max, blood pressure, NCCIH, American College of Sports Medicine (ACSM), Journal of Strength and Conditioning Research, International Journal of Yoga, Complementary Therapies in Medicine, Raleigh NC, North Carolina, heat adaptation, heat acclimatization, vasodilation, peripheral blood flow, body composition, metabolic rate, caloric expenditure, Yoga Alliance, RYT-200, beginners, seniors, pregnant practitioners, cardiovascular disease, hypertension

KEY ENTITIES:

Studio: 110 Yoga, Raleigh NC, North Carolina

Yoga Styles: hot yoga, Hatha yoga, Vinyasa yoga, Bikram/26&2 yoga, infrared yoga

Poses: Adho Mukha Svanasana (Downward-Facing Dog), Virabhadrasana I and II (Warrior I and II), Utkatasana (Chair Pose), Setu Bandha Sarvangasana (Bridge Pose), Savasana (Corpse Pose), Tadasana (Mountain Pose), Balasana (Child’s Pose), Surya Namaskar (Sun Salutation), Trikonasana (Extended Triangle)

Props: yoga mat, yoga mat towel, water bottle, electrolyte drink, grip socks

Organizations: Yoga Alliance, American College of Sports Medicine (ACSM), National Center for Complementary and Integrative Health (NCCIH)

Journals: International Journal of Yoga, Journal of Strength and Conditioning Research, Complementary Therapies in Medicine, Journal of Alternative and Complementary Medicine

Body Systems: cardiovascular system, thermoregulatory system, musculoskeletal system, parasympathetic nervous system

Body Parts: heart, core body temperature regulation, synovial fluid, fascia, connective tissue, lumbar spine, hip flexors, hamstrings

Health Conditions: hypertension, cardiovascular disease, pregnancy, heat intolerance, dehydration risk

Physiological Concepts: thermoregulation, heat adaptation, heat acclimatization, hyperthermia, heat exhaustion, heat stroke, vasodilation, electrolyte loss, sweating response, heart rate elevation

Demographic Groups: beginners, seniors, pregnant practitioners, athletes, people with cardiovascular conditions

HEALTH AND SAFETY CLAIM SOURCES TO REFERENCE IN ARTICLE:

1. American College of Sports Medicine (ACSM)
2. National Center for Complementary and Integrative Health (NCCIH)
3. International Journal of Yoga
4. Journal of Strength and Conditioning Research
5. Complementary Therapies in Medicine
6. Harvard T.H. Chan School of Public Health

POSE ACCURACY CHECK:

Pose 1: Utkatasana (Chair Pose)

• Primary muscles: quadriceps, gluteus maximus, core stabilizers (transverse abdominis), tibialis anterior
• Joints: knee, hip, ankle, lumbar spine
• Common errors: knees caving inward, heels lifting, excessive forward torso lean, loss of neutral lumbar spine
• Safety note: In a 110-degree room, the cardiovascular demand of Chair Pose increases measurably compared to room temperature. Practitioners with knee osteoarthritis should use a shallower version (thighs at 45 degrees rather than parallel to the floor). Anyone feeling dizzy during this pose should exit immediately to a seated position.

Pose 2: Adho Mukha Svanasana (Downward-Facing Dog)

• Primary muscles: hamstrings, gastrocnemius, soleus, deltoids, triceps, serratus anterior
• Joints: shoulder, hip, ankle, wrist
• Common errors: rounding the thoracic spine, locking the elbows, wrists bearing excessive load
• Safety note: In extreme heat, the forearms and wrists fatigue faster than in room temperature practice. Use the forearm variation (Dolphin Pose / Ardha Pincha Mayurasana) if wrist discomfort develops during a 110-degree class. This is particularly relevant for wrist-sensitive practitioners attending their first heated session.

Pose 3: Virabhadrasana I (Warrior I)

• Primary muscles: quadriceps, hip flexors (iliopsoas), shoulder stabilizers, gluteus maximus
• Joints: hip, knee, ankle, shoulder
• Common errors: back foot not grounded, front knee tracking inward, lumbar hyperextension due to tight hip flexors
• Safety note: Heat accelerates muscular fatigue. In a 110-degree room, warriors held for multiple breath cycles produce a cardiovascular response closer to moderate aerobic exercise than in standard temperature classes. Practitioners who feel their heart rate climbing uncomfortably should lower to a kneeling modification immediately.

ARTICLE OUTLINE:

Title: 110 Yoga Raleigh: Hot Classes, Safety and Tips 2026

H2 Sections: (15 sections, one per Final Cluster keyword, in order)

FAQ Questions:

1. What is 110 yoga and how hot is the room?
2. Is 110-degree yoga safe for beginners?
3. How is 110 yoga different from Bikram or regular hot yoga?
4. What should I bring to my first 110 yoga class?
5. What are the benefits of practicing yoga at 110 degrees?

META:

Title: 110 Yoga Raleigh: Hot Classes, Safety and Tips 2026
TitleChars: 55/59

Desc: 110 yoga in Raleigh NC explained for 2026. What 110 hot yoga is, how it differs from Bikram, safety tips, benefits, and what beginners should know.
DescChars: 150/159

Focus Keywords: 110 yoga, 110 yoga raleigh, 110 hot yoga, yoga 110, hot yoga raleigh nc

Slug: /110-yoga/

PHASE 4: FULL ARTICLE

110 Yoga Raleigh: Hot Classes, Safety and Tips 2026

110 yoga refers to yoga practiced in a room heated to 110 degrees Fahrenheit, a temperature significantly above the industry standard of 95 to 105 degrees used in most hot yoga and Bikram formats. The 110 Yoga studio in Raleigh, NC has built a committed following around this elevated-heat format, and this guide explains everything that booking pages and studio marketing leave out.

The American College of Sports Medicine recognizes that exercise in rooms above 100 degrees Fahrenheit creates measurably different cardiovascular and thermoregulatory demands than standard heated exercise. At 110 degrees, sweat rate increases, heart rate climbs faster for the same movement intensity, and the body’s heat dissipation systems work harder from the moment you enter the room.

This guide covers what 110 yoga actually is, how the Raleigh studio operates, how 110-degree yoga compares to Bikram and standard hot yoga, the complete safety framework for who should and should not attend, preparation and packing guidance, the research behind the benefits, and everything a first-time student needs to walk in confidently.

What Is 110 Yoga and How Does It Work

110 yoga is a hot yoga format practiced in a room maintained at 110 degrees Fahrenheit, with moderate humidity, where students move through a structured yoga sequence under the guidance of a qualified teacher. The elevated temperature is the defining characteristic of the format and the primary variable that distinguishes it from standard hot yoga classes.

The heat in a 110-degree yoga room works through a simple physiological mechanism: it forces the body to vasodilate (widen the blood vessels near the skin surface) to dissipate heat. This process increases peripheral blood flow, raises heart rate, and accelerates the warm-up of muscles and connective tissue far faster than room-temperature practice achieves. The result is greater muscular pliability earlier in the session.

At 110 degrees, the heat is not merely background environment. It is an active physiological stressor that the body must manage simultaneously with the demands of yoga movement. Think of it as two workloads running in parallel: the muscular and balance demands of the yoga sequence on one track, and the thermoregulatory demands of staying cool on the other. Both require energy and cardiovascular output.

What makes 110 yoga distinct from a descriptive standpoint:

• Room temperature maintained at exactly 110°F (43.3°C)
• Moderate relative humidity (typically 40 to 60%), lower than Bikram’s higher humidity levels
• Class duration typically 60 minutes
• Structured yoga sequence performed to teacher verbal guidance
• Students expected to remain in the room for the full class duration, with seated rest permitted at any time

110 Yoga Raleigh NC: The Studio Brand Explained

110 Yoga is a hot yoga studio brand in Raleigh, North Carolina, built around the practice of yoga in a precisely temperature-controlled environment maintained at 110 degrees Fahrenheit. The studio has positioned itself within Raleigh’s active fitness market as a premium, heat-focused yoga experience that serves practitioners seeking both the physical benefits of yoga and the cardiovascular demand of a heated environment.

The Raleigh market is well-suited to this format. The Triangle area (Raleigh, Durham, Chapel Hill) has a high concentration of health-conscious, fitness-forward adults who are comfortable with high-intensity exercise formats and drawn to yoga’s combination of physical challenge and mindfulness. 110 Yoga sits at the intersection of these preferences.

The studio culture at hot yoga studios of this type is typically inclusive but physically serious. Teachers are trained in the studio’s specific sequence and temperature management protocols. Class sizes are managed to ensure adequate air circulation within the heated room, which directly affects student comfort and safety at elevated temperatures.

Explore this too: Ritual One Yoga Dallas: Poses, Benefits, and Practice

What the 110 Yoga Raleigh brand offers in 2026:

• Multiple daily class times across early morning, midday, and evening slots
• A consistent, structured yoga sequence taught the same way in every class
• New student introductory pricing designed to reduce the barrier to a first visit
• A community of regular practitioners who have adapted to the 110-degree format
• Teachers certified in the studio’s specific protocol and trained in recognizing heat-related symptoms

Modification note: Any student with a history of heat sensitivity, fainting, or cardiovascular conditions should discuss the 110-degree format specifically with their cardiologist or sports medicine physician before attending, because the thermal load is meaningfully higher than standard exercise environments.

How 110-Degree Yoga Differs from Standard Hot Yoga and Bikram

The difference between 110-degree yoga and standard hot yoga is not trivial. A 5 to 15 degree temperature increase (from the 95 to 105-degree range of most hot yoga studios to 110 degrees) produces measurably different physiological responses that affect every student in the room.

At 105 degrees, the body can manage heat dissipation for most healthy adults without significant strain. At 110 degrees, the margin between comfortable thermoregulation and early heat stress is narrower. Sweat rate increases, and the body’s ability to cool itself through evaporation depends more heavily on the ambient humidity. Lower humidity at 110 degrees helps somewhat, but the sheer temperature elevation still produces a higher cardiovascular baseline throughout the session.

According to the American College of Sports Medicine, exercising in environments above 100 degrees Fahrenheit increases the risk of heat-related illness, particularly in individuals who are not yet acclimatized to the environment. First-time students at a 110-degree studio are, by definition, not acclimatized. This is not a reason to avoid the format. It is a reason to prepare carefully and have clear exit criteria.

Bikram yoga at 105 degrees uses a fixed sequence of exactly 26 postures and 2 breathing exercises performed in the same order every class. 110 yoga typically uses a structured but studio-specific sequence that may vary more than Bikram’s rigid format. Both are conducted in heated rooms, but the temperature difference and sequence flexibility are meaningful distinctions.

Key Takeaway: 110-degree yoga operates at a temperature that produces genuinely higher cardiovascular and thermoregulatory demand than standard hot yoga or Bikram. Understanding this difference is the most important preparation step before your first class.

110 Yoga Class Types and Pose Sequences

A 110 yoga class typically follows a structured sequence of standing, balancing, and floor-based poses practiced in a consistent order, allowing students to develop familiarity with the sequence across multiple sessions. Unlike free-form Vinyasa yoga, where the teacher creates a different flow each class, most 110-degree hot yoga studios use a repeating sequence that students progressively master over time.

The sequence format serves an important safety function in the heated environment. When students know what pose is coming next, they can pace their energy expenditure strategically rather than being surprised by a demanding pose after a series of easier ones. In a 110-degree room, energy pacing is a real skill that directly affects whether a student completes the class comfortably or finds themselves overwhelmed by heat and exertion simultaneously.

Common pose shapes across 110 yoga class sequences:

Modification: In any 110-degree class, every student has full permission to exit a standing pose and take Balasana (Child’s Pose) or Savasana (Corpse Pose) at any point. Taking rest is not failure. It’s correct heat management.

110 Yoga Schedule and Pricing in Raleigh NC

110 Yoga Raleigh operates a class schedule structured around typical commuter availability: early morning slots (typically 6:00 to 7:00 AM), midday (12:00 PM), and evening options (5:30 to 7:00 PM) on weekdays, with expanded morning availability on weekends. The consistent repeating sequence used in most 110-degree studios means any class time delivers an equivalent experience, which simplifies scheduling decisions for new students.

Pricing at boutique hot yoga studios in Raleigh NC in 2026 follows this general structure:

The new student introductory offer is always the most practical starting point. Most hot yoga studios allow it once per student. Use it to attend at different times of day, try different teachers, and assess whether the 110-degree format fits your schedule and physical response before committing to a membership.

According to the NCCIH, consistency of yoga practice at a frequency of at least twice per week over 8 weeks is the threshold at which most practitioners report measurable changes in flexibility, stress, and physical function. A 30-day unlimited intro package provides enough access to reach that threshold and assess outcomes with your own body.

Is 110-Degree Yoga Safe: Who Can and Cannot Practice

110-degree yoga is safe for most healthy adults who prepare adequately, hydrate appropriately, and understand their own physical limits well enough to exit the room before heat stress develops. The key word is “healthy.” The elevated temperature introduces real physiological demands that make this format contraindicated for certain populations.

Who should not attend 110-degree yoga without prior medical clearance:

• People with diagnosed hypertension or cardiovascular disease: elevated heat increases heart rate and peripheral vascular demand simultaneously. A cardiologist’s clearance is genuinely warranted, not a formality.
• Pregnant practitioners: heat exposure above 102 degrees Fahrenheit has been associated with elevated fetal risk in the first trimester, according to published obstetric guidance. Pregnant students should discuss heated yoga with their OB-GYN before attending any class above standard room temperature.
• People with multiple sclerosis: heat sensitivity is a known feature of MS. Elevated temperatures can temporarily worsen neurological symptoms. Neurologist guidance is appropriate before attending.
• Practitioners with a history of heat stroke or heat exhaustion: previous heat illness is a risk factor for recurrence. The 110-degree environment should be approached with physician oversight in this population.
• Students who are unwell, feverish, or dehydrated on the day of class: attending a 110-degree class with a compromised thermoregulatory baseline is inadvisable.

Who can safely practice with standard preparation:

Healthy adults who are adequately hydrated, have eaten appropriately before class, arrive rested, and understand that sitting out a pose or exiting the room are always acceptable choices.

Warning Signs During 110 Hot Yoga: When to Leave the Room

Knowing the warning signs of heat-related illness is the most important safety knowledge any 110-degree yoga student can carry into the studio. These signs are distinct from normal exercise discomfort and require an immediate, non-negotiable response.

Exit the room immediately if you experience any of the following:

• Dizziness or lightheadedness: The cardiovascular system is struggling to maintain adequate perfusion to the brain.
• Nausea: A common early symptom of heat exhaustion. Do not push through it.
• Headache that develops during class: Indicates dehydration or early heat stress.
• Cessation of sweating while still feeling hot: This is a serious warning sign. It may indicate the body’s cooling mechanism is beginning to fail.
• Muscle cramps: Indicates electrolyte depletion. Exit and rehydrate with an electrolyte-containing drink.
• Confusion or difficulty following the teacher’s instructions: A cognitive sign that core temperature may be elevating dangerously.
• Heart racing in a way that feels unusual or uncomfortable: Distinguish between expected elevated heart rate during exercise and a heart rate that feels chaotic or alarming.

According to the American College of Sports Medicine, heat exhaustion is characterized by heavy sweating, weakness, cold or pale skin, fast or weak pulse, nausea or vomiting, and fainting. Heat stroke is characterized by high body temperature (above 103°F), hot or red skin, rapid or strong pulse, and possible unconsciousness. Heat stroke is a medical emergency requiring immediate assistance.

Pose Tip:

• Lie down in Savasana (Corpse Pose) immediately if any warning sign appears.
• Signal a teacher or fellow student if symptoms do not resolve within 60 seconds of lying down.
• Exit to a cool area with water. Do not attempt to return to class.

Key Takeaway: 110-degree yoga is safe for healthy, prepared adults. The non-negotiable safety rule is knowing and respecting your body’s heat warning signals: dizziness, nausea, cessation of sweating, and confusion all require immediate exit from the room.

How to Prepare for Your First 110 Yoga Class

Preparing for a first 110 yoga class begins not on the morning of class but 24 to 48 hours before. The body’s ability to manage heat stress is directly linked to its baseline hydration and electrolyte status, both of which are influenced by what you eat and drink in the days before class, not just the hour before.

48 hours before class:

• Increase water intake gradually. Aim for at least 2 to 3 liters per day in the two days prior.
• Reduce alcohol consumption. Alcohol is dehydrating and impairs thermoregulation.
• Maintain normal sodium intake through regular food. Do not restrict salt in the days before a hot yoga class.

The morning or afternoon before class:

• Eat a normal, light meal 2 to 3 hours before class. Avoid heavy protein and high-fat meals that slow digestion.
• Drink 16 to 20 ounces of water in the 2 hours before class. Do not drink a large volume immediately before, as this creates GI discomfort in the heat.
• Avoid caffeine in the 4 hours before class. Caffeine is a mild diuretic and increases cardiovascular demand.

Immediately before class:

• Arrive 10 to 15 minutes early. Acclimate to the room temperature gradually rather than entering cold and immediately beginning movement.
• Inform the teacher that it’s your first 110-degree class. A good teacher adjusts their monitoring accordingly.
• Set up your mat near the door if possible. This is always appropriate for a first visit.

Modification: If you practice other yoga styles regularly but have never done hot yoga, reduce your practice intensity by 30 to 40 percent in your first 110-degree class. Experienced yoga ability does not protect against heat stress. Thermoregulatory acclimatization is a separate physiological adaptation that takes time.

What to Bring to 110 Yoga: The Complete Checklist

The items you bring to a 110 hot yoga class directly affect your comfort, safety, and performance. The list for a 110-degree class is different from what you’d bring to a standard room-temperature yoga class, and the differences matter.

Non-negotiable items:

• A full-mat-sized yoga towel: At 110 degrees, a standard yoga mat becomes slippery within minutes. A microfiber or cotton towel covering the entire mat surface is mandatory for grip safety, not optional comfort.
• Water bottle: A minimum of 32 ounces of water for a 60-minute class. Some practitioners bring 48 ounces for a 110-degree session.
• Electrolyte supplement: Plain water replaces fluid volume but not the sodium, potassium, and magnesium lost through heavy sweating. Bring a tablet, powder, or pre-mixed electrolyte drink.
• Fitted, minimal clothing: Shorts and a fitted tank for most students. Loose clothing traps heat and gets in the way of poses.

Recommended items:

• A second small towel for the face and hands
• Grip socks if the studio floor has non-mat movement sections
• A change of dry clothing: you will be completely soaked by the end of class

What to leave at home:

• Heavy meals eaten within 2 hours of class
• Strong perfume or scented lotions: heat amplifies scent and affects other students in an enclosed room
• Jewelry with sharp edges that could scratch a fellow student during adjacent mat situations

Post-class essentials:

• Continue rehydrating for at least 60 minutes after class with water plus electrolytes
• Do not drive immediately if you feel lightheaded. Sit in a cool space for 10 minutes first.

110 Yoga for Beginners: What to Realistically Expect

110-degree yoga is accessible for beginners who prepare correctly, but the experience will be unlike any previous exercise session in ways that are worth knowing about before you arrive. First-timers at 110 Yoga Raleigh consistently report that the heat itself is the primary challenge, not the yoga.

For a beginner without prior yoga experience, the first class at 110 degrees involves managing two simultaneous learning curves: the yoga movement patterns and the physiological experience of exercising at extreme heat. Most experienced yoga teachers will tell you directly: attempting your very first yoga class at 110 degrees is harder than necessary. One to two standard hot yoga classes (90 to 95 degrees) first would be a reasonable acclimatization step, though many studios including 110 Yoga welcome absolute beginners and structure classes to accommodate them.

A realistic first-class experience at 110 yoga:

• The heat will feel immediately noticeable upon entering the room. Allow yourself 2 to 3 minutes to settle before the class begins.
• Your heart rate will be elevated from early in the class at a level that feels more intense than the movement alone would produce at room temperature.
• You will sweat more than you’ve likely ever sweated during exercise. This is expected and normal.
• You will want to exit the room before class ends. The correct response is to lie down in Savasana (Corpse Pose) first. Most of the sensation passes within 60 seconds of lying down.
• The first class is almost universally the hardest. The body adapts to heat through a well-documented acclimatization process. By your fourth or fifth class, the heat will feel dramatically more manageable.

A 2015 study published in the Journal of Strength and Conditioning Research found that hot yoga practitioners showed measurable cardiovascular improvements after 8 weeks of twice-weekly practice compared to non-practicing controls, with the adaptation beginning as early as 4 sessions into the program.

Benefits of 110-Degree Hot Yoga Backed by Research

The documented benefits of hot yoga practice at elevated temperatures include improved flexibility, cardiovascular conditioning, reduced stress markers, and body composition changes, with each benefit linked to a specific physiological mechanism that the heat amplifies beyond what room-temperature yoga produces.

Flexibility and connective tissue: Heat reduces the viscosity of synovial fluid and the stiffness of connective tissue, allowing greater range of motion in a shorter warm-up period. A 2013 study published in the International Journal of Yoga found that a 16-week hot yoga intervention produced measurable improvements in lower-body strength, balance, and cardiovascular fitness in previously sedentary adults compared to a control group.

Cardiovascular conditioning: At 110 degrees, the heart rate response to yoga movement is equivalent to moderate-intensity aerobic exercise throughout much of the class. This cardiovascular load, sustained over 60 minutes, produces training adaptations similar to those seen in traditional cardio exercise formats.

Stress and mood: The NCCIH recognizes yoga as a complementary health practice with consistent evidence for reducing cortisol levels and improving self-reported mood. The addition of heat may amplify these effects through the parasympathetic activation that follows the end of a demanding heated session.

Documented benefits of regular hot yoga practice:

• Increased hamstring, hip flexor, and spinal flexibility within 7 to 14 days of regular practice
• Improved resting heart rate and cardiovascular efficiency over 8 weeks
• Reduced self-reported stress and anxiety scores across multiple population studies
• Improved body awareness and proprioception, particularly relevant for balance and fall prevention
• Enhanced sweating efficiency as the body acclimatizes to the thermal environment over 4 to 6 sessions

Safety note: These benefits are documented for generally healthy adults at standard hot yoga temperatures (95 to 105 degrees). The 110-degree format’s research base is less extensive than Bikram’s, and practitioners should approach claimed benefits with appropriate critical thinking rather than assuming all hot yoga research applies equally to 110-degree practice.

Key Takeaway: The benefits of 110-degree yoga are real and physiologically grounded, but they require consistent practice over 8 or more weeks to accumulate. The first few classes are primarily about heat acclimatization. The fitness benefits follow once that adaptation occurs.

110 Yoga and Cardiovascular Health: What the Science Says

Hot yoga at 110 degrees creates a cardiovascular training effect that exceeds what most people expect from a yoga class. The heat forces the heart to pump more blood to the skin surface for cooling while simultaneously supplying working muscles. This dual demand elevates heart rate to levels typically associated with moderate-intensity aerobic exercise throughout much of the session.

According to the American College of Sports Medicine, sustained moderate-intensity cardiovascular activity (defined as 50 to 70 percent of maximum heart rate) for 30 or more minutes produces measurable improvements in cardiovascular fitness over 8 weeks. Most healthy adults in a 110-degree yoga class spend substantial portions of the session in this heart rate range without performing any movement more aerobically demanding than a Warrior pose sequence.

This is both the primary fitness benefit and the primary risk factor. For healthy adults, the cardiovascular load produces adaptation. For people with compromised cardiovascular function, unmanaged hypertension, or arrhythmia, the same load represents a physiological stressor that should be evaluated by a cardiologist before beginning a 110-degree practice.

The post-class cardiovascular response is worth understanding. After a 110-degree class, heart rate and blood pressure typically remain elevated for 15 to 30 minutes as the body continues thermoregulatory work. Remaining seated in a cool space for this period, rather than driving or engaging in other physical activity immediately, is a practical safety recommendation for all students but especially for those new to the format.

Modification for practitioners managing blood pressure: Begin with 4 to 6 standard hot yoga classes (95 degrees) before attempting a 110-degree format. Allow the cardiovascular system to demonstrate how it responds at a lower heat load before increasing the thermal challenge.

Hot Yoga at 110 Degrees for Weight Management and Body Composition

Hot yoga at 110 degrees produces measurably higher caloric expenditure than room-temperature yoga, and the cardiovascular training effect of repeated sessions contributes to long-term body composition changes through multiple mechanisms. However, the relationship between hot yoga and weight management is more nuanced than “you sweat more, so you lose more.”

The immediate weight loss observed after a 110-degree yoga class (often 1 to 3 pounds) is almost entirely water weight lost through sweating. This rehydrates within 2 to 4 hours of post-class fluid intake and does not represent fat loss. Confusing water weight loss with body composition change is the most common misunderstanding about hot yoga and weight management.

The actual body composition benefits develop over weeks and months through two different pathways:

• Cardiovascular conditioning: Regular sessions at 110 degrees improve cardiovascular efficiency, which increases the baseline caloric expenditure of all daily activity over time.
• Muscular conditioning: The weight-bearing strength demands of hot yoga sequences (Warriors, Chair Pose, balancing poses) produce muscular hypertrophy and strength gains that increase resting metabolic rate.

Research published in Complementary Therapies in Medicine found that regular hot yoga practice over 12 weeks was associated with modest improvements in body composition and self-reported energy levels compared to sedentary baselines, with the most consistent changes in waist circumference rather than overall body weight.

Modification: Practitioners attending 110 yoga primarily for weight management goals should combine the studio practice with adequate protein intake (yoga teachers and registered dietitians generally recommend 0.7 to 1 gram of protein per pound of body weight daily) to support the muscular adaptation the practice stimulates.

110 Yoga for Seniors and Practitioners with Health Conditions

Seniors and practitioners with certain health conditions require specific consideration before practicing yoga at 110 degrees, because the thermoregulatory demands of the elevated temperature interact with the physiological changes of aging and the cardiovascular effects of many common medications.

Older adults thermoregulate less efficiently than younger adults. The ability to detect rising core temperature and initiate compensatory sweating decreases with age, and the kidneys’ ability to concentrate urine (and thus conserve water) also declines. This means older adults are at higher risk of dehydration and heat stress in extreme heat environments at the same level of exertion as younger practitioners.

A 2019 systematic review published in Complementary Therapies in Medicine found that yoga practiced 2 to 3 times per week produced measurable balance and mobility improvements in adults over 60. However, the studies reviewed primarily used room-temperature yoga formats. The same benefits are likely available from room-temperature or standard hot yoga (95 degrees) for seniors, without the additional thermoregulatory risk of 110-degree practice.

For seniors who specifically want to practice at 110 degrees:

• Obtain clearance from your primary care physician, particularly if you take diuretics, beta-blockers, or antihypertensives. These medications affect thermoregulation and cardiovascular response to heat.
• Start with a 95-degree hot yoga class and complete at least 10 sessions before attempting a 110-degree class.
• Always attend the first several 110-degree sessions with a companion who can assist if needed.
• Choose a time of day when you’re well-rested and not fasting.

Modification for seniors in any heated class: Take Balasana (Child’s Pose) or Savasana (Corpse Pose) between every standing sequence without waiting for the teacher’s permission. The modification is always available and never requires explanation.

Building a Consistent Practice at 110 Yoga Raleigh

Building a sustainable 110 yoga practice in Raleigh means working with your body’s heat acclimatization timeline rather than against it. The most common mistake new students make is attending once, finding the heat overwhelming, and concluding the format isn’t for them before their body has had time to adapt.

Heat acclimatization is a documented physiological process. After 4 to 10 sessions of heat exposure, the body increases plasma volume, improves sweat efficiency, reduces cardiovascular strain at the same workload, and begins to perceive the heat environment as less threatening. This process does not happen after one class. It requires repeated exposure.

A practical acclimatization schedule for new 110 Yoga Raleigh students:

• Week 1: Attend 2 classes. Rest at least one full day between sessions. Focus only on staying in the room and breathing. Do not worry about pose performance.
• Week 2: Attend 2 to 3 classes. Begin engaging with the pose sequence more actively. Rest is still appropriate and encouraged.
• Week 3 to 4: Attend 3 classes per week. The heat will feel meaningfully more manageable by this point. Begin focusing on alignment and breath quality rather than heat survival.
• Month 2 and beyond: A sustainable practice rhythm of 3 to 4 sessions per week allows continued adaptation and produces the cardiovascular and flexibility benefits documented in research.

To practice Utkatasana (Chair Pose) with correct form in the 110-degree room:

1. Stand in Tadasana (Mountain Pose) with feet hip-width apart or together.
2. Inhale to sweep the arms overhead, palms facing each other or touching.
3. Exhale to bend the knees, lowering the hips as if sitting toward a chair behind you. Keep the thighs moving toward parallel to the floor, stopping at 45 degrees if the knee or lower back feels strained.
4. Keep the knees tracking over the second toes. Press weight into the heels.
5. Hold for 5 breaths. In a 110-degree room, even 5 breaths of Chair Pose produces cardiovascular output equivalent to a slow jog.
6. Inhale to straighten the legs on the way up. Lower the arms on the exhale.

Modification: For knee sensitivity or beginners, use a 45-degree thigh angle rather than the full depth. For balance difficulty, place the hands on a wall rather than overhead.

Key Takeaway: Acclimatization to 110-degree yoga takes 4 to 10 sessions. The format is not for everyone, but for healthy adults who persist through the initial adaptation period, the cardiovascular and flexibility benefits are real and build progressively over 8 or more weeks of consistent attendance.

Frequently Asked Questions About 110 Yoga

What is 110 yoga and how hot is the room?

110 yoga is hot yoga practiced in a room maintained at exactly 110 degrees Fahrenheit, which is 5 to 15 degrees hotter than standard hot yoga studios.
The elevated temperature increases cardiovascular demand, accelerates muscle warm-up, and requires more active thermoregulation from the body compared to classes practiced at 95 to 105 degrees.
The 110 Yoga studio in Raleigh, NC practices at this temperature with moderate humidity and structured yoga sequences.

Is 110-degree yoga safe for beginners?

110-degree yoga is accessible for most healthy beginners who prepare with adequate hydration and set realistic expectations for their first session.
The American College of Sports Medicine recommends that beginners in high-temperature exercise environments prioritize acclimatization over performance, meaning sitting out poses or lying in Savasana is always the correct choice over pushing through heat stress.
Beginners with cardiovascular conditions, pregnancy, or heat sensitivity should discuss 110-degree yoga with their physician before attending.

How is 110 yoga different from Bikram or regular hot yoga?

110 yoga is practiced at a higher temperature than both Bikram (105°F) and standard hot yoga (90 to 95°F), producing a measurably higher cardiovascular and thermoregulatory load.
Bikram yoga uses a fixed sequence of exactly 26 poses and 2 breathing exercises performed in the same order every class at 105 degrees.
110 yoga uses a studio-specific structured sequence at 110 degrees and typically runs 60 minutes rather than Bikram’s 90-minute format.

What should I bring to my first 110 yoga class?

Bring a full-mat-sized yoga towel (mandatory, not optional, at 110 degrees), a minimum of 32 ounces of water, an electrolyte supplement, and fitted moisture-wicking clothing.
A change of dry clothes for after class is practical because you will be completely soaked by the end of the session.
Do not eat a heavy meal within 2 hours of class, and reduce caffeine intake for at least 4 hours before attending.

What are the benefits of practicing yoga at 110 degrees?

Regular 110-degree yoga practice produces improved cardiovascular fitness, increased flexibility, reduced stress markers, and body composition changes over 8 or more weeks of consistent attendance.
A 2013 study in the International Journal of Yoga found that hot yoga participants showed measurable improvements in strength, balance, and cardiovascular fitness after 16 weeks compared to non-practicing controls.
These benefits require consistent practice at least twice per week. One or two sessions will not produce lasting physiological change.

110 yoga is worth trying if you’re a healthy adult who prepares properly and goes in with realistic expectations for the first few sessions. The heat is real. The adaptation is real. The benefits are also real.

Start with two classes in your first week. Focus only on staying in the room and breathing. Use Savasana (Corpse Pose) freely. Rehydrate with water and electrolytes after every session.

By your fifth class, the experience will feel dramatically different. That’s acclimatization doing exactly what it’s supposed to do.

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