You’ve likely heard of hot yoga, whether it was from your friend’s raves at brunch or from passing a studio on your way to work. Over the years, the practice has seen a spike in popularity as more and more people flock there for their weekly sweat session. Despite the numerous health benefits of standard yoga, there is also a growing body of research supporting the idea that practising hot yoga has any benefits.
What Is Hot Yoga?
Bikram yoga may be the first thing that comes to mind when you think of hot yoga. Although Bikram is a subset of hot yoga, not all hot yoga is Bikram. Hatha yoga practised in a room that is heated to 105°F and 40% humidified is known as Bikram yoga. It consists of two breathing exercises and 26 poses that are repeated during a class.
However, the term hot yoga is a general one that covers a wide range of yoga practices done in a heated space. A hot yoga studio might offer different yoga such as vinyasa or yin. In contrast to Bikram, a hot yoga class has varying temperatures. With varying humidity levels it can vary from 80 to 105°F.
What Benefits Of Hot Yoga?
Advocates of hot yoga contend that the practice amplifies the numerous advantages of traditional yoga. Some assert that the practice offers numerous other benefits, like eliminating toxins through sweating. Although there are some established advantages to hot yoga the science is not entirely clear on all the claims.
1. Increases Adaptability
The benefits of yoga on flexibility are well known. Furthermore, doing hot yoga could be an even better way to raise the temperature. This is so that you can stretch more freely because applying heat to your muscles warms them up. According to one study, after 8 weeks of practice, people who did Bikram yoga showed improvements in their hamstrings’ shoulders and lower back flexibility.
2. Maintains Bone Mass
As we age our bone density decreases increasing our risk of osteoporosis and fractured bones. Hot yoga can help prevent such risks and preserve bone density. Pre-menopausal women showed increased bone density after five years of regular hot yoga practice according to a study. This is crucial because menopausal hormone fluctuations could hasten the loss of bone.
3. Burns The Calories
In 50 minutes a slower-paced hatha yoga class burns 144 calories according to research from the American Council on Exercise (ACE). That’s roughly the amount of calories a leisurely stroll would burn. A more intense power yoga class burns 237 calories in 50 minutes according to ACE researchers, if you’re looking to burn even more calories. There is conflicting evidence regarding the question of whether hot yoga burns significantly more calories than unheated yoga. According to some researchers, doing hot yoga burns calories just marginally more than doing regular yoga. Thus, although hot yoga helps you burn calories, more research is needed to determine whether it’s more beneficial than traditional yoga.
4. Could Aid In Blood Glucose Regulation
Exercise can help control blood sugar (glucose) levels in a variety of ways. But for those with Type 2 diabetes and those who are more susceptible, yoga may be especially beneficial. Empirical studies have demonstrated that even a brief Bikram yoga practice can enhance glucose tolerance in obese older adults.
5. Improves Heart Health
It is certainly a strenuous workout to exercise in the heat. In hotter weather, your body has to exert more energy. A small study found that 12 hot yoga sessions increased participants’ heat tolerance and cardiovascular fitness (vO₂ max). Yet a different study contrasting hot yoga with conventional yoga discovered that the poses might be sufficient on their own to produce advantageous effects. People who might not be as tolerant of heat will benefit from this.
6. Aids In Stress Management
If you ask any yogi why they practice, the answer is usually that they do it to relieve stress. And research supports this. Calming chemicals may be released in the brain through regular yoga practice. It has been demonstrated to support self-compassion and mindfulness to improve stress management. These benefits also extend to non-heated yoga. Hot yoga may help reduce perceived stress according to studies.
7. Reduces The Symptoms Of Depression
Yoga has the potential to alleviate symptoms of anxiety and depression when combined with conventional mental health treatments. Hot yoga may be the same. According to a study, hot yoga helped adults with their depressive symptoms. For eight weeks they went to hot yoga twice a week. Regular practice also improved anxiety, hopelessness, and overall quality of life.
Who Would Get Hot Yoga Benefits?
All are welcome to attend hot yoga classes. Attempting novel types of physical activity can also be a fun way to incorporate movement into your daily routine. However, it is advisable to consult your physician before attempting hot yoga. This holds special significance if:
• A pregnancy has been detected.
• Dehydration is a risk for you.
• You’ve previously experienced medical issues.
• You’ve experienced a prior heat injury or heat intolerance.
Keeping Oneself Safe When Doing Hot Yoga
For most healthy people, hot yoga is generally well tolerated. As is the case with any physical activity, it is crucial to understand how to exercise safely.
• Continue to drink water. You should drink lots of water before, during and after class because you will be perspiring a lot.
• Steer clear of heavy meals right before class. Exercise following a large meal may upset your stomach. Choose to have a small snack one to two hours before class instead.
• Go into it with ease. It’s crucial to keep in mind that practising yoga is for both your body and yourself. Try not to measure yourself against other people and just do what makes you comfortable. Ensure that you do not overextend yourself. Warmer weather may make you feel more pliable, but be cautious not to overextend yourself because you could get hurt.
• Take stock of your own situation. If you feel dizzy, queasy, weak or lightheaded, get out of the room.
• Start with a standard yoga class. The good news is that unheated yoga provides many of the same benefits if you have never practised or if you think it may not be for you. What to anticipate from heated yoga. While the practice of hot yoga varies among studios, the following are standard expectations:
• Classes last between sixty and ninety minutes. The room’s temperature can fluctuate between 80 and 105°F depending on the humidity.
• Asana Bikram and Yin are among the hot yoga styles available.
• While some hot yoga classes feature music, others don’t. Typically, the studio’s website provides this information in the class description. Put on materials like spandex that wick away moisture. Additionally, aim to get to your first hot yoga class fifteen minutes early to set up. Never forget to bring:
• To avoid perspiration getting in your eyes, use a hand towel.
• A yoga mat however some studios may charge a small fee for mats and towels.
• A bottle of water to stay hydrated in class.
• A headband or hair tie to hold your hair back while you work out.
Bottom Line
Hot yoga has numerous positive effects on both mental and physical health. Besides managing stress, it can help with flexibility and bone mass growth. Thus, adding hot yoga to your routine could be a terrific option if you like doing regular yoga. To maximize the benefits of a session, follow safety advice such as drinking plenty of water and paying attention to your body. Before enrolling in a hot yoga class, check with your healthcare provider if you are expecting or have a medical history. And unheated yoga has many of the same advantages if hot yoga isn’t for you.
