Yoga is excellent for improving flexibility, aiding weight loss, and much more. However, did you know that hot yoga offers a wide range of additional health benefits?
The idea of sweating profusely while contorting your body into various poses can be intimidating for many. This is often the first thought that comes to mind when people consider hot yoga.
Despite the reality of sweating during class, hot yoga has numerous advantages that make it worth trying. You might soon discover that the heat is one of the best aspects of the experience.
Some individuals find hot yoga to be incredibly soothing, while others liken it to Dante’s depiction of hell. Regardless, everyone agrees that your body will feel fantastic after the class.
There are many health benefits to hot yoga, along with a few important things to consider before diving into this practice.
Yoga originated in India, where the temperatures can be quite high! Bikram yoga is known as the original “hot yoga,” designed to replicate the heat and climate of India.
Bikram yoga follows a strict protocol, with room temperatures around 105 degrees and humidity at 40%. It consists of 26 postures performed in a specific sequence every time.
If you prefer consistency, Bikram might be the ideal hot yoga style for you. However, if you find the idea of repeating the same routine tedious, there are many other styles that offer a variety of poses.
Moksha Yoga is another type of hot yoga that maintains a temperature of 105 degrees but varies the poses and emphasizes eco-friendliness and social responsibility.
Hot power flow is similar in terms of heat but is based on Vinyasa flow yoga. If you’re interested in heated yoga but find 105 degrees overwhelming, consider trying power yoga, which is less intense in terms of heat and humidity.
Yoga poses naturally promote a lean and strong physique, but the added heat of hot yoga elevates the experience. The warmth helps loosen your muscles, ligaments, and tendons, enhancing flexibility. The more flexible you are, the deeper you can stretch.
Everyone knows the importance of stretching after a workout to boost blood flow and circulation. If you tend to be stiff, hot yoga will have you reaching your toes in no time.
A study observed strength and balance in young adults attending Bikram classes three times a week for eight weeks. Participants showed improvements, particularly in balance, with strength increasing by an average of 14% and the time they could balance on one leg increasing by 228%!
The heat also enhances endurance. If you can hold a plank pose for a while in a hot yoga class, imagine how long you could maintain it in cooler conditions.
One reason hot yoga can be so addictive is that it requires significant determination and mental focus to hold poses while sweating profusely. The sense of achievement when you finally master a balance pose is incredibly rewarding.
Let’s be honest; exercising in a hot, humid room can be quite uncomfortable. However, this discomfort is what makes it effective, as it pushes your body to adapt.
During your first hot yoga class, your body may feel like it’s on the verge of dehydration, especially if your mat and towel are soaked. You might find yourself gulping down water and wanting to leave early, convinced you won’t make it through.
If you stick with it, you’ll learn to manage that feeling. It took me about three classes to truly appreciate the amazing sensations during and after the session.
In the meantime, focus on developing coping skills to handle the stress of the heat, such as deep breathing and calming your mind.
Psychologists refer to this as stress inoculation training, which can be beneficial for PTSD and sports training. It can also help you stay committed to your weight loss goals; if you can handle a hot yoga class, you can tackle anything.
While yoga isn’t typically known for burning a lot of calories, adding heat can increase fat loss compared to regular yoga classes.
A study published in the journal Experimental Physiology examined healthy but inactive adults aged 40 to 60. One-third attended regular yoga classes, another third practiced hot yoga three times a week for 12 weeks, and the final third made no changes to their routine.
The results showed significant heart health improvements in both yoga groups, but those who practiced hot yoga lost the most body fat. Researchers believe the heat positively impacts metabolism.
Typically, yoga doesn’t elevate your heart rate, but in a heated environment, your heart works harder to maintain poses.
Hot yoga not only enhances flexibility but also benefits your cardiovascular health. A study found that young, relatively healthy adults practicing Bikram yoga three times a week experienced reduced arterial stiffness, allowing blood to flow more easily.
Additionally, it can lower blood pressure and cholesterol, contributing to better heart health. Proper breathing is crucial for weight loss, and improved breathing facilitates better blood circulation.
Hot yoga classes often have added humidity, sometimes reaching 40%, creating a steamy, tropical workout environment. You could achieve similar results by practicing yoga outdoors in a hot, humid climate, but you might also encounter sunburn, mosquito bites, and alligators. I recommend keeping your hot yoga sessions indoors, but it’s a personal choice.
Sweating offers numerous benefits for your skin, including detoxification, hydration, and improved circulation, which nourishes your skin, keeping it firm and youthful.
However, excessive heat can lead to skin issues like breakouts and dryness. It’s best to avoid heavy makeup before class; ensure your skin is clean and moisturize immediately afterward to lock in hydration.
As with any exercise, it’s essential to understand what you’re getting into before starting. Hot yoga isn’t suitable for everyone.
If you have conditions like thyroid disease or diabetes that affect your body’s temperature regulation, it’s wise to either skip hot yoga or choose a studio with lower temperatures and humidity.
If you have high blood pressure, heart issues, or other health concerns, consult your doctor before beginning.
If you receive the go-ahead from your doctor, here are some tips to ensure a safe and effective workout:
If you’re seeking beginner-friendly yoga workouts that aren’t hot and feel unsure about starting a regular practice, check out our Yoga Fat Loss Bible for Beginners!
It’s a fantastic resource for those looking to lose weight, increase flexibility, and relieve discomfort through a calming yoga practice. It also includes a free meditation guide for beginners to help alleviate stress and anxiety.
The guide features detailed instructions and beginner modifications, along with a 6-Week Workout Plan suitable for any beginner!
You can find the Yoga Fat Loss Bible for Beginners here!
Always remember that the hardest part of yoga is simply showing up. Make sure to attend today and give your best effort in this workout. You deserve it!
If you found this article on the health benefits of hot yoga helpful or have any questions, feel free to leave them in the comments below!
