Usage Guide

Sauna Bench Positions: Upper, Middle, and Lower Bench Guide

A guide to sauna bench positions — how temperature varies between benches, which position is right for you, and how to use the benches safely.

By Wellness One Lifestyle · Published 2026-08-02 · Updated 2026-08-02

Sauna Bench Positions

The benches in a sauna are not all at the same temperature. Understanding the temperature gradient is important for getting the most from your sauna session.

The Temperature Gradient

Heat rises. In a sauna operating at 90°C at bench level, the temperature at floor level may be 50–60°C, while the temperature at the ceiling may be 100–110°C. The upper bench is typically 20–30°C hotter than the lower bench.

Bench Positions in Wellness One Saunas

Wellness One saunas are designed with two bench levels:

Upper bench — the hottest position. Recommended for experienced sauna users. Typical temperature: 85–100°C.

Lower bench — a cooler, more accessible position. Recommended for beginners, children, and those who prefer a milder experience. Typical temperature: 60–75°C.

How to Use the Benches

Beginners: Start on the lower bench for 5–10 minutes. Increase time and move to the upper bench as you become accustomed to the heat.

Regular users: Use the upper bench for 10–20 minutes per session. Move to the lower bench if the heat becomes too intense.

Children: Children should always use the lower bench and should not spend more than 5–10 minutes in the sauna. Always supervise children in the sauna.

Lying vs Sitting

Lying on the bench produces a more even heat distribution across the body and is the most relaxing position. Sitting is more practical in smaller saunas. In the Finnish tradition, lying on the upper bench is the preferred position for experienced sauna users.