Hot yoga is based on a flowing vinyasa-style exercise that links one pose to the next, like a dance. It’s noticeably similar to Bikram yoga, which is involves the practice of 26 postures and 2 breathing exercises known as the Pranayama breathing; developed from hatha yoga by Bikram Choudhury. Hot yoga is practiced in a heated studio maintained at about 95 to 100 degrees Fahrenheit, while in Bikram yoga, the temperature is usually set at about 105 degrees Fahrenheit and 40 percent humidity.
In both hot and Bikram yoga, the heated rooms essentially help to encourage sweating, warm up the body to increase its flexibility and reduce the risk of injury. According to a recent study from the Journal of Behavioral Health, hot yoga makes people more confident, and happier. The people who went for the 2-months Bikrama yoga challenge attested to immediate increase in life satisfaction and core confidence levels. Hot yoga devotees report that the practice makes their skin glow, improves their strength and flexibility, as well as increase libido.
Why should you practice heated yoga?
The heated room increases your metabolism and pulse rate, which allows the blood vessels to be flexible and burn more calories. This helps your blood to reach the limbs easily, and makes the circulation around your body more efficient. This lets you go a bit deeper into postures with less risks of injury.
One of the most touted benefit of hot yoga is its detoxification function. Heavy sweating will actually help your body flush toxins off via the skin. It will also give you incredible results for those looking to shed some weight. Just like other yoga, hot yoga will not only build the tone of your muscles, but also improve your lymphatic system.
3 Helpful Tips To Make The Most out of Your Hot Yoga Experience
1. Train Yourself to Handle the Heat
In mid-winter, stepping into a sauna-hot studio is not really a problem. However, try staying in a heated yoga studio for 90 minutes and you will realize how hard it can be. You might start feeling uncomfortable and your instinct is likely to compel you to wipe the sweat, drink water, panic, gulp in air, look around, and flee the room! If you start feeling dizzy, find a place and sit down. Try to override this discomfort using your breaths. Keep in mind that you can recover in less than a minute, by just closing your mouth and only using your nose to breath. Trust yourself on this!
2. Stay Hydrated
When you are well hydrated when practicing hot yoga, you won’t have to drink much water during the session. Try to drink as much as 2 liters of water (8 cups) throughout the day. For those who can’t keep up with those numbers, don’t make up for it by chugging half the bottle right outside the studio, as it can upset your stomach abruptly, and leave you with nausea throughout the session. In this case, only sip some water when you need to, as the same holds during practice. Moreover, water swooshing around your stomach every time you do a pose will not feel so good. Should you start feeling dehydrated after the first few minutes into the session, just go easy on the posture. The goal here is to take care of your body.
3. Plan Your Meals
Avoid eating at least 2 hours before the class, since a full stomach can be significantly inhibiting as you try to flex your muscles to their full range. However, this doesn’t mean that you should be hungry. You can simply have a cup of applesauce or a banana to give you the energy boost for the class. While you can take these even up to 10 minutes before the class, everybody’s body is different; you need to find out what works best for you. After the session, you should rehydrate, and replenish those electrolytes lost during class with Nuun-infused water or coconut water.
In addition, don’t be late for your class, especially if it’s your first time. Remember to avoid pushing yourself too much in class. There’s absolutely no need to be over-aggressive in yoga, in fact, less is more. Embrace your sweat, and let it rain on your body; wiping the sweat off will disrupt the naturally intelligent and highly adaptive process of self-regulation. Otherwise, have fun with heated yoga!
Benefits Of Hot Yoga Classes
Hot yoga classes, whether it be Moksha, Bikram or any other form, are becoming hugely popular across the United States and Canada today. These classes are being held in a room which is heated to 37°C. You will feel the sweat dripping onto your yoga mat almost instantly. You may feel as if you are on a tropical island that has no breeze at all. This is how uncomfortable you will feel when you attend hot yoga classes. But the discipline comes with numerous health benefits after all. This article provides information on the most important health benefits of hot yoga.
Going in prepared is the key to enjoying your hot yoga classes. It is essential that you be adequately hydrated before attending a hot yoga session. You need to continue to drink a lot of water throughout the day if you plan to attend a hot yoga session. Do not eat too much before such a class. Also, you need to replenish the minerals and electrolytes with a fortified drink after the class. Coconut water, Emergen-C, and Gatorade are great beverages which help you achieve this. Remember to go at your own pace when taking a hot yoga class. In fact, yoga is not competitive, and you should not be in a hurry to take the class. If you feel weird in the middle of the class, you should take a break. Remember, there is no ego when it comes to performing yoga. Hence, you need to do only what you are capable of.
Similar to traditional yoga, hot yoga also contains different kinds of styles. Bikram yoga is considered the root of hot yoga. Hot yoga offers all kinds of health benefits. Detoxification is touted as the most important benefit of this discipline. Heavy sweating will help flush toxins from your skin. The heat will allow you to go a little more deeper into your postures. Your heart rate will be raised when you are workihg in a heated room. This makes your body work harder than normal. Here are the other important health benefits of heated yoga.
Flexibility is an important benefit of performing heated yoga. The heat allows you to safely reach new levels of flexibility. This yoga uses the muscles that you didn’t even know you had. The improvement you get to spine strength is key to a healthier life in the long run. The added element of heat will let you breathe deeper. You will learn to breathe in a full and controlled manner this way. Doing yoga in a heated room is quite similar to running a mile. In fact, you do this even without leaving your yoga mat. A 90-minute class can really burn up to 1,000 calories. Stretching and compressing the internal organs will also help stimulate the metabolism of your body. In fact, your body will burn calories quicker even after you have finished the class.
Your determination and focus will improve with the practice of this discipline of yoga. This ability to focus will also carry over to your daily life. The method helps heal old injuries and prevent new ones in the future. The practice is said to increase the symptoms of diabetes, asthma, obesity, high blood pressure, arthritis, and depression. These are the important health benefits of heated yoga practices.
Hot yoga also increases your chances of getting injured while practising. There is a tendency to over-stretch in the heat. In fact, you are losing your ability to know where the edge is when you are practising in a heated room. Hence, you can artificially stretch your muscles at times. People who suffer from heat strokes and other heat problems should consult their doctor before attending a hot yoga class. Women should never practice this type of yoga when they are pregnant. Generally, hot yoga is quite safe for kids as well as adults of any age.
Finding a reputed hot yoga class in the United States or Canada is not an easy task after all. The internet is the best resource to find a reputed hot yoga class in the area. The aforementioned article provides a comprehensive overview of the important benefits of heated yoga classes.
11 Proven Benefits of Advanced Yoga
Hot Yoga, also known as sweat yoga is a type of Yoga practiced in a heated room. Most of the rooms where hot yoga is practiced reach 100 degrees and about 45 percent humidity. However, the temperature of the room is usually adjusted to suit the season.
The following are some 11 proven benefits of sweat yoga.
1. Weight Loss
Hot yoga is great for weight loss. Your metabolism and digestive system will improve thus diminishing unhealthy cravings and normalizing your appetite. As you develop muscle strength and tone, your fat will turn into muscle. Hot yoga can help you burn anywhere from 500 to 1000 calories per session. Obviously, the harder you work the more the number of calories you will burn.
2. Back Pain
Hot yoga has helped numerous individuals with stiff necks, back pain, herniated discs, scoliosis, headaches, and various other back problems. Hot yoga is designed to work with the spine in all directions with many beneficial backbends that result in a healthy spine and nervous system.
3. Beauty and Skin
Practicing hot yoga will help your skin become more soft and clear and develop that ‘glow’ while your eyes will become brighter. When you sweat, the pores are opened and cleaned thus allowing for the release of natural lanolin through the pores thereby preserving and softening the skin’s natural elasticity.
4. Anti-Aging/ Preventative Medicine
Hot yoga acts as an anti-aging remedy that keeps your body looking and feeling young and healthy. Hot yoga helps to maintain youth and keeps the body full of vitality and immune to diseases even at old age.
With regular practice of hot yoga, people are able to come off their cholesterol medication. The circulation improves thus allowing blood to flow throughout the body and in the process cleans and clears your arteries.
6. Balancing Emotions
Hot yoga helps to balance emotions in various ways. Psychologically, it harmonizes the endocrine and nervous systems, which play a major role in emotional well-being. Practicing hot yoga cultivates the mental faculties of concentration, self-control, faith, patience, and determination. When you become more conscious of your inner self, you notice how interactions and events affect you. As you become increasingly conscious, you will exercise better choices in your responses. This helps you balance your emotional life.
7. Stress and Anxiety Management
When you perform the hot yoga poses, your turn off your fight-or-flight response and a feeling of balanced well-being is replaced. Regular practice also helps to calm the mind, lower cortisol levels, reduce tension and stress, and improve mental clarity.
Hot yoga is the perfect complement to the necessary lifestyle changes for keeping diabetic symptoms in check. Research studies have revealed that performing of the postures in hot yoga regularly helps to lower blood sugar levels.
9. Blood Pressure
Unstable high blood pressure responds quite well and quickly to regular practice of hot yoga. Consult your doctor first and ensure that you never push yourself too hard during the first few sessions. If your blood pressure is tested after about a week of starting yoga, it is possible to see a slight rise. Do not be alarmed. By the second week, the pressure will normalize and will stay there so long as you continue with your yoga regimen. If you practice it long enough, you might just be able to stop taking your blood pressure medication.
After just a few sessions of hot yoga, you will experience quick relief from arthritis. The combination of heat, movement, extending, twisting, and compressing of all your joints can alleviate arthritis. For continued relief, it is important to continue practicing hot yoga regularly.
11. Breathing Problems
Hot yoga is good for breathing problems in several ways. The heat promotes the relaxation of nerves and muscles and you can work with as much intensity as necessary for your needs. It also helps to relax your mind and let go of negativity, toxins, and tensions. It also strengthens your lungs and heart and improves lung function. In the end, you will breathe deeper and easier than ever before.
In conclusion, sweat yoga offers numerous health benefits as clearly shown in this article. If you did not know that you could benefit so much from practicing hot yoga, now you know. Now all that you have to do is consider starting going for hot yoga sessions.