Exploring Hot Yoga: Transform Your Practice with Heat
By Dennis Bluthardt, Namaste Studios
Hot yoga has become a trendy practice in recent years and brings a slightly different element of challenge. A typical yoga session might be in a temperate room fit for the art of athletic meditation, but hot yoga brings a welcome distraction to such tranquilities.
The intense temperatures of the workout often put off would-be hot yogis, but as with most things, it isn’t as bad as it sounds; typical classes range from around 90 degrees to 105°F. The ability to shrug off the heat while diving deeper into the body and breathing makes hot yoga unique and rewarding.
Going further into postures is another valuable benefit for athletes, including yogi students putting on a yoga class. Many don’t blast out the heat and get a sweat going like they might if there were the chance for a literal hot yoga pose; the students at their gym/yoga and fitness centers most likely aren’t excited to sit through a heated class, which is now too sweaty and in their minds, inflexible for motivation.
The good news is that the calories burned will translate to results beyond the doors of an exceptional yoga class; a heated room should never be feared but anticipated as an opportunity for growth within our body and mind.
What is Hot Yoga?
Hot yoga is, you guessed it! Practiced in a heated room. The temperature usually hovers between 90 and 105 degrees F (32 to 40 degrees C). This encourages flexibility in the postures, increased sweating and detoxification, and increased cardiovascular stamina. Bikram Choudhury is known for cultivating the practice of hot yoga in the 1970s with the Bikram Yoga method, comprising, specifically, 26 postures and two breathing exercises.
There are different flavors of hot yoga. Some include Bikram yoga, which you might be most familiar with. Bikram classes have a strict series of the same poses. Vinyasa hot yoga: These classes have a more creative element to them. Instead of following a specific sequence of poses, practitioners flow from pose to pose, linking alignment with breath, so every class is unique. Hot hatha yoga and Hot power yoga are more common nowadays.
Benefits of Hot Yoga
You will gain strength because if they’re trying to do all this while their body is fighting the sensation of blistering heat, their bodies are getting a much better workout. They’ll become more acclimated, and they’ll see progress rapidly. They’ll see a better range of motion because their bodies are pliable. The asanas are at the heart of yoga, which means “comfortable seat” or “a steady, pleasant physical position.” Their goal at the end of a yoga practice should be this comfort you find in your body.
Sure, they’re going to be sweating bullets. Some of the places mentioned above advertise that practitioners will be “drained,” “drenched,” “flowing,” and “sweat to death!” (OK. So they haven’t gone that far.) Sweat will pour out of them as a method of detoxification, which gives the benefit of their skin looking (and they’ll argue, “feeling”) cleaner. Circulation in their bodies should increase, meaning that blood is being provided more rapidly throughout, and oxygen will be carried at a faster rate to their muscles, allowing for a feeling of “energy” and the sensation that their physical ability has increased.
Essential Yoga Poses for Hot Yoga
With flexibility, strength, and balance, the hot yoga benefits could continue, thanks to a mix of key poses and a heated practice environment. For example, during a session, you might do Downward-Facing Dog (which stretches your spine and hamstrings, in case you need another reason to love it), Warrior II (which strengthens your legs and opens up your hips), and Triangle Pose (which opens your rib cage and can enhance lateral flexibility while also working your core).
To help reduce your chance of hurting yourself in a heated room, follow these tips:
Drink water. Listen to your body. To prevent dizziness or fainting, warm up with your body at the start of a class. Remember to breathe (there’s a reason why your yoga teacher encourages you to focus on it the most). If you’re tired, especially if you feel dizzy, stop what you are doing, sit down, and get up slowly to not startle your body.
What’s more, modifications are essential and welcome in yoga classes (or at least, I encourage them in mine). Here are some ways that you can modify some poses:
For example, if you have lower back issues, Downward-Facing Dog is best done with bent knees so you can tilt your pelvis better and stretch your back, as is often the goal in Downward-Facing Dog. A simple modification my students found most effective in Warrior II is a shorter stance. Triangle Pose becomes more accessible when you rest your hand on your thigh, making you not have to reach as far to the floor.
Preparing for Your Hot Yoga Class
Wearing the proper type of clothing for your hot yoga class is essential. Again, the right clothes will make a big difference in your comfort and ability to move and stretch. Choose lightweight, breathable, flexible, moisture-wicking fabrics. Popular choices include fitted tank tops and shorts or leggings. Anything that will promote coolness and a full range of motion is appropriate. Do not wear heavy cotton materials. You may believe these will “soak up sweat,” but they will trap heat and moisture.
- After the class, drink more water because you have sweated out some of your body water.
- If you enjoy sports drinks, coconut water, etc. (drinks containing electrolytes), feel free to enjoy one after a hot yoga class.
They will serve well to help you rehydrate.
Again, while not much carbohydrate loss is involved in this type of slow, controlled fitness, to ensure that your energy level is at its peak, consider a light, pre-workout snack (like a banana, a small handful of whole-grain granola, or yogurt). You need energy and strength to devote to balance and other fitness principle demands, so you must replenish your body for this type of multi-activity exercise.
Are you not savvy on the best type of sun salutation or how to do certain poses most effectively? That is OK because the instructor’s job is to give you immediate, in-the-moment feedback.
Common Misconceptions About Hot Yoga
One of the biggest myths about hot yoga is that it’s for advanced students. That’s not true! Hot yoga is for all levels — from the seasoned practitioner to the person who has never done yoga before — and there isn’t a beginner out there who couldn’t come into class and try the postures. You need to bring an open mind and a willingness to learn, so don’t let anyone ever convince you that you can’t do yoga because of beginner’s intimidation. In reality, hot yoga is a highly adaptable practice that is available to practitioners of all levels. Many hot yoga classes out there offer beginner-friendly options. What part do you play in this? Just look after yourself in the hot room.
Without a doubt, safety first. With the heat comes an inherent risk of overheating and dehydrating.
Essential tips:
Drink lots of water before, during, and after class; look for the signs and symptoms of neglect.
Stop/excuse yourself promptly if you feel dizzy, sick to your stomach, or overly tired, and above all, remember that YOU are responsible for your safety (instructors are primarily there to help you do the postures, not monitor the color of your face. In other words, make the decisions that you think are best for your wellbeing.)
Regardless of your experience, hot yoga is an exciting and personal opportunity for internal health and development that you should absolutely take the time to learn about and explore. Come as you are and take the class at your own pace. It’ll be fun, challenging, and hugely beneficial, or why would anyone do it?
Hot yoga, typically done in a heated room, has a unique mix of physical, mental, and emotional benefits. The heat makes your body more limber, allowing you to stretch deeper into poses than possible in an unheated room. Plus, you sweat a lot, seriously, it drips off your skin, detoxing your internal organs, opening up your skin, and clearing away cellular waste.
Where’s your mind in all of this? The intense heat helps you get out of your head and into the present moment. Put simply, you have to stay focused in order to endure the class, so in this way, hot yoga is an incredible exercise in mindfulness.
Mental illnesses like depression and anxiety, body aches, fatigue, and poor concentration can all be relieved through the regular practice of hot yoga. Others may find hot yoga to be a complementary practice to their ongoing mental health therapy.
