By fithealthhq 
Hot yoga has become increasingly popular in recent years – and for good reason! Heating the body while doing postures that challenge the body provides a physical “workout” for your body, and as a yogi a mental challenge as well – many people are attracted to that! But before rolling out your mat and stepping into a hot yoga studio, it’s good to know what hot yoga is, what kind of physical pros it can offer, and what cons you may be looking for.
Hot yoga is a series of types of yoga taught in a heated room (as in yoga). Which is typically a space kept at a temperature of roughly between 90°F and 105°F (32°C to 40°C), and generally around 40% humidity. One of the most famous types of heated yoga is Bikram yoga – a definitive set of 26 postures, or fixed asanas, but many studios now offer their own heated series with Vinyasa, Hatha or Power yoga.
The heat is intended to imitate the hot environment of India, the original home of yoga, and mainly intends to increase flexibility; increase ability to sweat; and improve experience.
The heat in the room helps relax the muscles sooner, allowing you to stretch deeper. This may lead to better flexibility in time and improved range of motion for joints.
You will sweat— a lot. Sweating helps remove toxins from the body, promotes skin health, and aids in the body’s internal detoxification process. Just drink water before and until after the class.
Hot yoga can elevate your heart rate similar to low-level cardio exercise. Staying in more challenging positions in the heat puts pressure on your heart, lungs and circulation.
Many individuals use Yoga for stress release, whereas hot yoga may also provide additional relief. The heat requires focus and awareness in each moment, which can make it more difficult to allow distractions or outside influences in and invade your moment of awareness. Arguably, in the long run it could also reduce cortisol output, which in turn improves your general mental wellness.
Though hot yoga does not replace a high-intensity interval training class, hot yoga can assist with weight maintenance. A 90-minute class can yield grant burned calories of about 300 – 600 calories depending on how much you exert and your fitness level.
As with most benefits and risk factors of hot yoga practices is that each of us are responsive for being unique individuals and that there exists some health risks for hot yoga and hot yoga is not for everybody. So it becomes imperative to recognize the health risks involved with hot yoga practices before your first class.
It can be easy to become dehydrated because of the quantities of sweat produced. If you can take note of how much you sweat and refill fluids before arriving to class, you can better prepared. Stay hydrating throughout your day, especially preceding your class. Fill your BIG bottle and sip while in class.
The heat will fool you into going further than the body can withstand. Always be mindful and listen to your body. Don’t assume that because you are able to go slightly deeper into a posture means you should.
More commonly seen in first-timers, heat and intensity can sometimes bring on feelings of nausea and dizziness. If this occurs, simply stop what you are doing, find a seat or lie on your back and take several deep breaths.
If you have heart-related issues, low blood pressure, or heat sensitivities, please consult your doctor before taking hot yoga classes. We also advise expecting mothers to think carefully as excess heat is harmful for fetal development.
Walking into a hot yoga studio for the first time is very exciting but can also be intimidating. Here’s what you’ll need to know and how to prepare.
You will want to wear lightweight, breathable and moisture wicking clothing. You will also want to avoid wearing cotton, because it will wick moisture off of you, but can become heavy once it is saturated with moisture; I would also strongly recommend using a non-slip yoga mat – and you will definitely want towel for your yoga mat, and a towel for your body!
Start hydrating at least two hours before class, then replace electrolytes after class to help replenish what was lost in your sweat.
Arriving 10-15 minutes before class allows you to acclimate to the heat and prepare mentally. It’s also a good time to let your teacher know you’re a beginner.
Don’t feel pressured to keep up with the class. Take breaks when you need to. Child’s pose is always an option and nobody is going to judge you for using it.
Let yourself cool-down slowly. Stretching, drinking, and a light snack will begin to recharge the energy in your body.
If you’re someone who likes to sweat, wants to advance their yoga practice, and wants to feel a new level of connection between mind and body, hot yoga may be appropriate for you. If you practice yoga in order to unwind, increase your stretching level, or just to do some cardio, hot yoga encompasses all of these great benefits.
That said – listen to your body; keep hydrated, and consult a physician if you have any medical concerns. Start slowly and take it at your own pace; a yoga practice is like any yoga practice, it’s a journey, not a destination!
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