What Are The Benefits Of Hot Yoga: 8 Benefits & Guided Steps

What Are The Benefits Of Hot Yoga

In recent years, hot yoga has become an increasingly popular exercise. Stress relief increased strength, and flexibility comes from this kind of yoga.

Hot yoga provides an even larger, more intense exercise for your heart, lungs, and muscles with the heat cranked up.

If so, keep reading to learn more about the many advantages of hot yoga. This article will provide you with an in-depth look at the benefits of this sweat-inducing exercise and how to get started.

What Are The Benefits Of Hot Yoga

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What exactly is hot yoga?

Although the phrases “hot yoga” and “Bikram yoga” are sometimes used interchangeably, they don’t mean the same thing. There are differences.

An Indian yogi, known as Bikram Choudhury, came up with the idea for Bikram yoga, in which students practice in a room heated to 105°F (41°C).

The same 26 postures and two breathing exercises must be completed in every lesson. A typical 90-minute class at a Bikram studio is 90 minutes long.

As for hot yoga simply implies that the space is heated to a higher temperature than typical. In most yoga studios, the temperature may be regulated between 80 and 100 degrees Fahrenheit (27 and 38 degrees Celsius).

Depending on the studio, hot yoga classes may involve a wide range of postures, and the length of each class varies.

And in contrast to Bikram yoga, which is a more contemplative form of exercise, hot yoga often involves music and a greater degree of group interaction.

Assault claims against Bikram yoga’s creator have led to a decline in the practice’s popularity in recent years.

Instead of referring to their heated courses as “Bikram yoga,” some studios may refer to them as “hot yoga.” So, before signing up for a class, it’s a good idea to thoroughly review the course description.

What Are The Benefits Of Hot Yoga

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What are the advantages of hot yoga?

Both hot yoga and Bikram yoga, regardless of the room’s temperature, strive to induce mental and physical relaxation.

Although practicing yoga in a hot room might be more difficult, there are certain advantages, particularly if you’re hoping to improve one of the areas listed below.

It is possible to reap these advantages if hot yoga is done carefully and safely:

1. Increases pliability

Stretching after warming up your muscles is safer than stretching cold muscles, as you may already know.

This means that a heated space such as a hot yoga studio may facilitate and enhance the effectiveness of yoga postures. As a result of the warmth, you can extend your range of motion.

After eight weeks of Bikram yoga, participants showed higher flexibility in their lower back, shoulders, and hamstrings than those in the control group, according to research published in 2013.

2. Increases calorie burn

Traditional yoga may burn around 183 calories an hour for a 160-pound individual. The higher the temperature, the more calories you’ll burn.

According to experts at Colorado State University, a 90-minute Bikram yoga practice may burn up to 460 calories for men and 330 calories for women.

Even if your hot yoga class isn’t as rigorous as a Bikram class, you’ll still burn more calories in the long run.

3. Increases bone density

While in a yoga stance, you may increase your bone density by supporting your weight. Bone density decreases with age, making this particularly significant for elderly individuals and premenopausal women.

In a 2014 study, researchers discovered that premenopausal women who practiced Bikram yoga for five years had improved bone density in their necks, hips, and lower back.

Because of this, the researchers concluded that Bikram yoga may be an effective method for women to reduce their risk of osteoporosis.

4. Reduces tension

Yoga is a popular stress-relieving exercise. A 2018 study trusted Source of anxious, physically inactive people revealed that a 16-week hot yoga practice dramatically lowered their stress levels.

Self-efficacy, which is the conviction that you can influence your behavior and social environment, was also enhanced.

5. Helps with depression

Yoga is a well-known method for relieving stress and boosting your mood. A study by the American Psychological Association found that it may also be an effective treatment for depression.

Also, in 2017, 23 research focusing on yoga as a therapy for depression were reviewed and found that yoga is beneficial in reducing depression symptoms.

6. Boosts cardiovascular health

High-intensity yoga positions may challenge your heart, lungs, and muscles more than lower-intensity yoga poses.

Hot yoga may raise your heart rate to the same level as a brisk walk, according to research conducted in 2014. (3.5 miles per hour).

Practicing hot yoga may also increase your breathing and metabolic rate.

7. Lowers blood glucose

People predisposed to type 2 diabetes may find that hot yoga is an exceptionally effective strategy for burning calories and lowering blood glucose levels.

Glucose tolerance was enhanced in older persons with obesity who participated in a short-term Bikram yoga program compared to young, lean adults.

8. nourishes the skin

One of the major goals of hot yoga is to make you sweat a lot. Sweating in a warm climate has the added advantage of improving circulation, which helps deliver more oxygen and nutrients to the skin’s cells. As a result, your skin may be nourished from the inside out.

What Are The Benefits Of Hot Yoga

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Safety advice

As long as you’re in excellent health, you shouldn’t have any problems doing hot yoga. There are, however, certain safety concerns to bear in mind while engaging in any kind of exercise.

  • Due to the heat of hot yoga, dehydration may be a serious issue. You need to hydrate yourself before, during, and after your hot yoga session. After a hot yoga session, electrolytes may be replenished with a low-calorie sports drink.
  • You may be more likely to pass out in a hot environment if you have any pre-existing health issues. Anorexia nervosa and fainting are also included in this list of conditions.
  • Hot yoga may cause dizziness and lightheadedness in those with low blood pressure or low blood sugar. Consult your physician to determine whether or not hot yoga is appropriate for you.
  • Hot yoga is not recommended for pregnant women or who may get pregnant while doing it.
  • You may want to avoid hot yoga if you’ve had difficulties with heat sensitivity.
  • If you feel lightheaded, dizzy, or nauseated, stop immediately. Get out of the room and calm off.

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Start-up tips

Try a normal yoga class first to determine whether the teacher and studio are a good match for you if you have never done yoga before. Ask if there are beginner-friendly hot yoga courses while you’re there.

Before settling on a particular yoga studio, it’s good to check out a few different ones. A free or reduced trial class is an excellent way to determine whether a yoga studio is suited for your needs.

Here are a few pointers to help you get started with hot yoga:

  • Keep your clothing light and breathable so your perspiration can be wicked away.
  • It’s a good idea to bring a towel to lay on top of your yoga mat if it becomes too slick from perspiration. In addition, you may want to carry a second towel for your face and hands.
  • Consider specific gloves and socks that might help you keep your balance in a hot yoga class more effectively.
  • Sip cool water from your big, insulated water bottle during your heated yoga practice.

Final words

It’s possible that hot yoga isn’t for you. However, if you’re a regular yoga practitioner wishing to take your practice to the next level, this could be your class.

The physical and mental advantages of hot yoga are many. Burn calories, strengthen bones, and enhance cardiovascular fitness and flexibility with this exercise. Moreover, it may help alleviate feelings of despair and alleviate tension.

Consult your doctor before taking a hot yoga session if you have any health difficulties, such as heart or artery problems, diabetes, anorexia nervosa, a history of fainting, or heat sensitivity.

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