What is Hot Yoga?
Hot yoga is a style of yoga practiced in a heated room, typically set between 80 and 100°F (27 and 38°C). This isn’t to be confused with Bikram yoga, which is a specific type of hot yoga. Bikram yoga, created by Bikram Choudhury, involves a fixed sequence of 26 poses and two breathing exercises performed in a room heated to 105°F (41°C) with 40% humidity, and sessions last 90 minutes. Hot yoga, however, can vary in poses and class duration, and it often includes music and more interactive elements, making it a more relaxed and flexible practice compared to the structured Bikram yoga.
Benefits of Hot Yoga
Practicing yoga in a heated environment can amplify the physical and mental benefits associated with traditional yoga. Here’s a closer look at what hot yoga can offer:
1. Improves Flexibility
When muscles are warm, they become more pliable. The heat in a hot yoga studio allows you to stretch deeper and achieve a greater range of motion, making poses more accessible and effective. Studies have shown that participants in heated yoga classes exhibit significantly improved flexibility, particularly in the lower back, shoulders, and hamstrings.
2. Burns More Calories
Hot yoga can help you burn more calories than traditional yoga. While a standard yoga class might burn around 183 calories per hour, the increased intensity of a hot yoga session can boost this number significantly. Research from Colorado State University found that during a 90-minute Bikram yoga session, men can burn up to 460 calories, and women can burn up to 330 calories.
3. Builds Bone Density
Weight-bearing exercises, such as yoga, are known to improve bone density. This is especially beneficial for older adults and premenopausal women, who are at a higher risk of bone density loss. A study conducted over five years found that women practicing Bikram yoga had increased bone density in critical areas like the hips and lower back, potentially reducing the risk of osteoporosis.
4. Reduces Stress
Yoga is widely recognized for its stress-reducing benefits. The combination of physical activity and mindful breathing in a hot yoga class can significantly lower stress levels. A study involving physically inactive adults found that a 16-week hot yoga program greatly reduced stress and improved participants’ overall quality of life and self-efficacy.
5. Eases Depression
Yoga can be an effective complementary treatment for depression. Engaging in hot yoga, which promotes relaxation and mindfulness, can help alleviate depressive symptoms. A review of multiple studies concluded that yoga, including hot yoga, is a promising method for reducing depression.
6. Provides a Cardiovascular Boost
Practicing yoga in a heated room can enhance your cardiovascular workout. The elevated heart rate achieved during hot yoga can be comparable to a brisk walk. A single session of hot yoga can elevate your heart rate, boost metabolism, and improve overall cardiovascular fitness.
7. Reduces Blood Glucose Levels
Hot yoga can be particularly beneficial for those at risk of type 2 diabetes. A study found that older adults with obesity who participated in a Bikram yoga program had improved glucose tolerance, indicating that hot yoga can help regulate blood sugar levels.
8. Nourishes the Skin
The intense sweating induced by hot yoga can help improve circulation, bringing more oxygen and nutrients to your skin. This can result in healthier, more nourished skin over time.
Safety Tips for Hot Yoga
While hot yoga can be highly beneficial, it’s essential to practice it safely. Here are some tips to keep in mind:
Stay Hydrated: Drink plenty of water before, during, and after your class to prevent dehydration. Consider a low-calorie sports drink to replenish lost electrolytes.
Health Conditions: If you have heart disease, diabetes, arterial abnormalities, anorexia nervosa, a history of fainting, or are pregnant, consult your doctor before starting hot yoga.
Listen to Your Body: Pay attention to how you feel during class. If you experience dizziness, lightheadedness, or nausea, leave the room and cool down.
Ease into It: If you’re new to yoga, start with a regular class before transitioning to hot yoga. This will help you get accustomed to the poses and the practice.
Getting started with Hot Yoga
Ready to give hot yoga a try? Here are a few tips to help you get started:
Choose the Right Studio: Visit different studios and try their trial classes to find the right fit for you. Make sure the instructors are experienced and the environment feels welcoming.
Wear Appropriate Clothing: Opt for lightweight, breathable fabrics that wick away sweat. This will help keep you comfortable during class.
Bring the Essentials: Carry a towel for your mat, another for your face and hands, and a large, insulated water bottle filled with cold water. Consider gloves and socks designed for better grip in hot environments.
The Bottom Line
Hot yoga can be a fantastic way to enhance your physical fitness and mental well-being. Whether you’re looking to improve flexibility, burn calories, build bone density, reduce stress, or boost your cardiovascular health, hot yoga offers a variety of benefits. However, it’s important to practice safely and listen to your body’s signals. If you have any health concerns, consult your doctor before starting. So, if you enjoy regular yoga and want to elevate your practice, hot yoga might be just what you’re looking for. Embrace the heat, stay hydrated, and enjoy the journey towards a healthier, more flexible you.
Thank You..