If you’re looking for a new way to get fit and healthy, you might have heard about hot yoga. This popular practice involves doing yoga in a heated room, usually around 95-105°F (35-40°C).
But is hot yoga healthy? The answer is not a simple yes or no. It depends on a few factors, including your health status, fitness goals, and personal preferences.
Jane Benson of Bikram Yoga Mornington has to say “Hot yoga has gained popularity in recent years, with many people claiming that it has numerous health benefits. Some of the reported benefits of hot yoga include improved flexibility, increased strength, better balance, reduced stress, and enhanced mental clarity.”
However, there are also some risks associated with hot yoga, especially for certain groups of people.
For example, if you have a heart condition, high blood pressure, or are pregnant, you should talk to your doctor before trying hot yoga. Additionally, if you’re not used to exercising in a hot environment, you may be more prone to dehydration, heat exhaustion, or other heat-related illnesses.
Understanding Hot Yoga
Hot yoga is a type of yoga that is performed in a heated room with temperatures ranging from 80 to 105 degrees Fahrenheit. The heat is intended to enhance your yoga practice, allowing you to stretch deeper and sweat more profusely.
In this section, we will explore the origins and evolution of hot yoga, compare it to traditional yoga, and discuss the key components of a hot yoga session.
Origins and Evolution
Hot yoga has its roots in Bikram yoga, a style of yoga developed by Bikram Choudhury in the 1970s. Bikram yoga consists of a series of 26 postures and two breathing exercises, all performed in a room heated to 105 degrees Fahrenheit with 40% humidity.
Since then, many other styles of hot yoga have emerged, such as Baptiste yoga and Moksha yoga, each with their own unique sequences and variations.
Hot Yoga vs. Traditional Yoga
The primary difference between hot yoga and traditional yoga is the heat. Traditional yoga is typically performed in a room at room temperature or slightly warmer, while hot yoga is performed in a heated room.
The heat in hot yoga can help to increase flexibility, burn more calories, and promote sweating for detoxification. However, it is important to note that the heat can also increase the risk of dehydration and overexertion, so you need to listen to your body and take breaks as needed.
Key Components of a Hot Yoga Session
A typical hot yoga session lasts for 90 minutes and consists of a series of postures and breathing exercises. The postures are designed to improve strength, flexibility, and balance, and are performed in a specific sequence to maximize their benefits.
It is important to bring a towel and a water bottle to a hot yoga session, as you will sweat profusely and need to stay hydrated. Some studios also use infrared heat to create a more comfortable and efficient heating environment.
Health Implications of Hot Yoga
Physical Benefits
Hot yoga has been shown to have several physical benefits. The heated environment can help increase flexibility and range of motion, allowing you to achieve deeper stretches and poses. This can also help reduce the risk of injury to tendons and ligaments. It is also better to go to a studio where an instructor teaches you the proper execution like what Bikram Yoga Mornington does.
The heart-pumping nature of hot yoga can also improve circulation and increase muscle strength. Additionally, the increased metabolism and sweating can aid in weight loss and detoxification.
Mental and Emotional Wellness
Hot yoga can also have positive effects on mental and emotional wellness. The practice can reduce stress levels and promote relaxation, leading to decreased levels of depression and anxiety.
The release of endorphins during exercise can also increase self-efficacy and improve mood.
Potential Risks and Precautions
While hot yoga can have many benefits, it is important to be aware of the potential risks and take proper precautions.
The heat can lead to dehydration and electrolyte imbalances, so it is important to stay hydrated and replenish electrolytes during and after class.
Hot yoga can also be dangerous for those with certain health conditions, such as heart disease, diabetes, fainting, low blood pressure, dizziness, heat intolerance, or osteoporosis. It is important to consult with a healthcare provider before starting hot yoga if you have any of these conditions.
Special Considerations
Hot yoga can also present unique challenges for certain populations.
Pregnant women, premenopausal women, and women with arterial abnormalities should avoid hot yoga due to the risk of heat stress and heat stroke.
Additionally, sexual harassment and assault can occur in hot yoga classes, so it is important to ensure that your instructor is certified. Also, make sure that the studio has policies in place to prevent and address these issues.
Wearing gloves or socks can also help prevent lightheadedness and improve grip during class.
Finally, if you feel overwhelmed or uncomfortable during class, taking child’s pose or leaving the room temporarily is always an option.