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Hot Yoga

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Aishwarya Tomar

August 10, 2020

Weight Loss
Hot Yoga

In the past few years the vogue of yoga has broadly grown in the west, and the pursuit of people from the West to do yoga in an atmosphere similar to that in India has resulted in the formation of Hot yoga. In hot yoga, yoga is performed as an exercise in hot and humid climatic conditions, which induces sweating.

What is hot yoga?

Hot yoga is a modern and more rigorous form of yoga since here the room temperature is taken above normal room temperature. Room temperature is usually set by the instructor, depending upon the state of practitioners in class, though it is particularly between 27 and 38°C(i.e., 80 and 100°F). A variety of asanas can be practiced in the session, and the hot yoga classes can be set at any time but the practitioner should check his meal timing accordingly. Hot yoga normally includes music depending upon the flow and involves an interchange of expression among class members.

What's the difference between yoga and hot yoga?

  • Traditional yoga is a discipline where not just asana but several other practices like pranayama, shatkarma, and meditation are focused upon.
  • Traditional yoga uses different tools to attain body, mind, and soul well-being and for their purification.
  • Hot yoga on other hand is a form of yoga wherein one priorities on asana and does them as an exercise.
  • Traditional yoga can be practiced anywhere and everywhere while hot yoga is practiced in a room with increased temperature and humidity.
  • Traditional yoga is an ancient Indian practice while hot yoga is designed for the west to resemble India's atmospheric conditions to induce sweating.

What's hot yoga good for?

Hot yoga is good for our:

  • Nervous system as it reduces stress
  • Skin since sweating eliminates toxins.
  • Circulatory system, as it improves the heart's efficiency to circulate blood.
  • Skeletal system, as it builds bone density and increases muscle density and flexibility.

Is hot yoga unhealthy?

Generally, hot yoga is healthy and safe if you have a sufficient amount of water before, during, and after the class and have a check over your medical conditions and consider them with your instructor.

However, consider your doctor and instructor if you have injuries or health conditions like :

  • Heart disease
  • Diabetes
  • Arterial abnormalities
  • Anorexia nervosa
  • Low blood sugar
  • low blood pressure

A study sponsored by the American Council on Exercise (ACE) mentioned that practicing yoga in a hot environment with a 100-degree-plus temperature can have a severe effect on our body temperature. After practicing a sixty to a ninety-minute hot yoga class in a studio it was observed that 8 out of 20 participants had an increase in their body temperatures drifting between 103 and 104 degrees. The National Athletic Trainers’ Association has issued a statement wherein it states that heatstroke due to increased exertion is defined by a core body temperature that reaches 104 to 105 degrees Fahrenheit, which associates symptoms of organ system failure due to hyperthermia.

How hot is hot yoga?

Hot yoga is an intense form of yoga wherein the temperature of the room is raised making the practitioner feel more heat during practice. However, there can be considerable fluctuation in the temperature of the room. The temperature fluctuation can range from 27 to 38°C that is, 80 to 100°F.

Generally, forced air heat is used to increase the room temperature, but some hot yoga studios use infrared heat, wherein electric heat panels are placed either on the ceiling of the room or around the room. Some studios use humidifiers too, to increase the humidity of the room along with its temperature.

Studios instilled with infrared panels make practitioners feel warmth similar to that one can feel while practicing in sun.

Apart, from these several other factors like heat and humidity outside the room affects the room's temperature and humidity. It can also vary depending upon the number of people in class since a more packed room will make you feel more heat while a spacious one will make you feel more comfortable in terms of temperature. The heat generated in the body by movements will generate more heat making the body hotter. So hot yoga is extremely hot and should be practiced after considering medical conditions.

What to wear to do hot yoga?

That's no wonder that during a hot yoga class, the temperature will ascend. So, avoid wearing lots of clothing, even avoid baggy cloth since they can make you feel uncomfortable and heavy. Wearing a tank top or sports bra with a pair of shorts or lightweight yoga pants can be the most comfortable clothing for women, while men should wear moisture-wicking shorts and tanks. To keep sweat off your face headband will be a great choice. There is no need for some special socks or shoes since the entire session is completed barefoot, using a yoga mat. Remove your extra cloth before the session itself to avoid hurriedness

Benefits of doing hot yoga:

Despite the room temperature, hot yoga aim at providing relaxation and improving physical fitness. Hence its benefits are:

1. Improves flexibility

Stretching becomes safer after a warm-up as the heat allows you to stretch a little further and achieve a greater range of motion.

2. Burns more calories

Once the heat is turned up body burns even more calories. The calorie burn can be 429 for a 180lbs man during a 60-minute hot yoga session.

3. Builds bone density

Got yoga is an effective option for reducing the risk of osteoporosis in women as bone density builds while bearing weight during asana.

4. Reduces stress

A 2018 study found that stressed and physically inactive adults got their stress levels reduced and enhanced their health-related quality of life after practicing hot yoga.

5. Eases depression

American Psychology Association stated that yoga is effective in reducing the symptoms of depression.

6. Provides a cardiovascular boost

A 2014 study, stated that just one session of hot yoga is enough to pump our heart at the same rate as a brisk walk (3.5 miles per hour).

7. Reduces blood glucose levels

Hot yoga is a helpful tool primarily for people at higher risk for type 2 diabetes as it helps burn energy and reduce circulating levels of glucose (sugar) in your bloodstream.

8. Nourishes the skin

Sweating, is the main objective of hot yoga as it can improve circulation, bringing oxygen and nutrient-rich blood to skin cells hence nourishing your skin from the inside.

Who Can Do Hot Yoga And Who Should Avoid

Hot yoga is a form of yoga, with the only difference being that it is performed in a room with raised temperature. So, if you enjoy regular yoga and want to take step it up a level, hot yoga is what you need.

Hot yoga delivers a vast variety of advantages for both mind and body. From helping you to burn calories, build bone density, boost your cardiovascular fitness, improving your flexibility to easing depression and reducing stress, hot yoga helps us in achieving each of these goals.

However, if your body is possessed by any health conditions, including heart or artery issues, diabetes, anorexia nervosa, a history of fainting, or heat intolerance, consult your doctor first before doing a hot yoga session.

Hot yoga is not a good fit for everyone since the intensity of this workout and its heated temperatures have the potential to cause heat-related illness. Consider with your doctor before trying hot yoga, especially in case of any health concerns or if you are pregnant.

If any health concerns are absent and you want to try a hot yoga class, be sure to drink plenty of water. Stop and get into a relaxing pose if you feel dizzy, lightheaded, or sick in any way, and finally leave the room.

Few words from Sarva:

Sarva focuses on connecting 7 billion breaths with yoga. After starting practice with Sarva once the weekly performance is tracked, one gets expert recommendations and constant support from Sarva. Saw a provides a broad spectrum of choices for its client and teaches 25 forms of yoga.