Science-based safety facts and tips

Hot yoga has become a popular exercise in recent years. It offers many of the same benefits as traditional yoga, such as reducing stress, improving strength and flexibility.

But, along with the heat, hot yoga has the ability to give your heart, lungs, and muscles an even more intense and intense workout.

Are you interested in knowing more about the benefits of hot yoga? This article will take a closer look at what this sweat-inducing workout can do for you and how you can get started.

You may hear the terms “hot yoga” and “Bikram yoga” used interchangeably, but they aren’t exactly the same thing.

Bikram yoga, developed by a yogi named Bikram Choudhury, is practiced in a room heated to 41 ° C (105 ° F) with 40% humidity. It consists of 26 poses and two breathing exercises that are performed in the same order in each class. Bikram yoga sessions are typically 90 minutes long.

Hot yoga, on the other hand, simply means that the room is heated above normal room temperature. The heat can be adjusted according to what the yoga instructor wants, although it is usually between 27 and 38 ° C (80 and 100 ° F).

Hot yoga sessions can include any variety of poses, and the time of each class will vary from studio to studio. And unlike Bikram yoga, which is a more calm and serious practice, hot yoga often includes music and more interaction between people in the class.

Bikram yoga has lost followers in recent years due to assault allegations against its founder. Some studios may use the term “hot yoga” rather than “Bikram yoga” to describe their lively classes. It is therefore a good idea to read the course descriptions carefully before registering.

Regardless of the ambient temperature, hot yoga and Bikram yoga are aimed at relaxing the mind and improving physical fitness.

A heated environment can make yoga practice more difficult, but some of the benefits may be worth it, especially if you are looking to advance in any of the areas described below.

If done correctly and safely, hot yoga can provide the following benefits:

You may already know that stretching after warming up your muscles is safer than stretching cold muscles.

So, it follows that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a bit more and achieve a greater range of motion.

A 2013 study from Bikram yoga found that after 8 weeks, the yoga participants had greater flexibility in the lower back, shoulders and hamstrings than the control group.

A 160 pound person can burn around 183 calories per hour with traditional yoga. Turning up the heat can help you burn even more calories.

According to researchers at Colorado State University, calorie expenditure can reach 460 for men and 330 for women during a 90-minute Bikram yoga session.

Hot yoga, while not as intense as a Bikram session, will burn more calories than a traditional yoga workout.

Supporting your weight during a yoga pose can help build bone density. This is especially important for the elderly and premenopausal women, as bone density decreases with age.

A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in the neck, hips, and lower back.

This led the study authors to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.

Many people turn to yoga as a natural way to deal with stress.

A 2018 study of stressed and physically inactive adults found that a 16-week hot yoga program significantly reduced participants’ stress levels.

At the same time, it has improved their health-related quality of life, as well as their self-efficacy – the belief that you are in control of your behavior and your social environment.

Yoga is well known as a technique to help you relax and improve your mood. According to the American Psychology Association, it can also be a helpful therapy for reducing symptoms of depression.

In addition, a 2017 review 23 different studies that have focused on yoga as a treatment for depression have concluded that yoga is an effective way to reduce depressive symptoms.

Doing different yoga poses at a high temperature can make your heart, lungs, and muscles work harder than doing the same poses at a lower temperature.

According to a 2014 study, just one hot yoga session is enough to make your heart beat at the same rate as a brisk walk (3.5 miles per hour).

Hot yoga also speeds up your breathing and metabolism.

While any type of exercise can help burn energy and reduce the levels of glucose (sugar) circulating in your bloodstream, hot yoga can be a particularly useful tool for people at higher risk of diabetes. type 2.

A 2013 study found that a short-term Bikram yoga program improved glucose tolerance in obese older people, but had less of an effect on lean young adults.

Sweating, and many others, is one of the main goals of hot yoga.

One of the benefits of sweating in a hot environment is that it can improve circulation, delivering oxygen and nutrient rich blood to skin cells. This, in turn, can help nourish your skin from the inside out.

If you are in good health, hot yoga is generally safe. But, as with most types of exercise, there are some safety precautions to keep in mind.

  • Dehydration is a major concern with hot yoga. Drinking water before, during and after a hot yoga class is essential. A low-calorie sports drink can also help restore lost electrolytes during your hot yoga session.
  • Certain pre-existing health problems may make you more prone to passing out in a warm room. This includes heart disease, diabetes, arterial abnormalities, anorexia nervosa and a history of fainting.
  • If you have low blood pressure or hypoglycaemia, you may be prone to dizziness or lightheadedness with hot yoga. See your doctor to make sure hot yoga is safe for you.
  • Pregnant women should consult their doctor before trying hot yoga.
  • If you have had problems with heat intolerance in the past, you might want to stick with yoga that is done at a normal temperature.
  • Stop right away if you feel dizzy, dizzy or nauseous. Leave the room and rest in a cooler environment.

If you’ve never done yoga before, try a regular yoga class first to see if the instructor and studio are right for you. While there, find out about hot yoga classes and if there are any classes that cater for beginners.

You can also try out a few different yoga studios before committing to one. Ask if the yoga studio offers free or discounted trial classes to see if that’s right for you.

If you’re ready to give hot yoga a try, consider these tips to get started:

  • Wear lightweight, breathable fabrics that can wick your sweat away.
  • Bring a towel to place on your yoga mat, which can get a bit slippery once you start to sweat. You can also bring an extra towel for your face and hands.
  • Consider special gloves and socks which may offer a better grip in a hot yoga studio.
  • Bring a large insulated water bottle filled with cold water that you can sip throughout your hot yoga session.

Hot yoga may not be for everyone. But if you like regular yoga and want to step it up, this might be what you are looking for.

Hot yoga offers a wide variety of benefits for your mind and body. It can help you burn calories, build bone density, improve cardiovascular fitness, and improve flexibility. It can also help relieve depression and reduce stress.

If you have any health problems, including heart or arterial problems, diabetes, anorexia nervosa, a history of fainting or heat intolerance, consult your doctor first before having a session. hot yoga.

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