Yoga has acquired a reputation for its myriad of health benefits, such as alleviating arthritis, improving mobility, reducing stress, and aiding in weight loss. Its various types cater to different health concerns. Hot yoga, also known as Bikram yoga, is a form of yoga that may seem intimidating to beginners, particularly as they are still mastering the basics. However, the increased heat in hot yoga sessions can offer even more health benefits.
What is hot yoga?
Hot yoga involves practicing any style of yoga in a heated environment, with temperatures typically ranging from 80 to 108 degrees Fahrenheit. The heated environment is intended to induce sweat in practitioners. It first gained popularity in the 1970s when yoga guru Bikram Choudhury introduced heated studios, replicating the hot and humid conditions in which yoga originated in India. It is important to note that there are various styles of yoga that can be practiced in a heated room.
Benefits of hot yoga
Hot yoga offers a plethora of benefits including increased flexibility, stress reduction, treatment for depression, sweating, enhanced immune system, better heart health, reduced blood glucose levels, improved bone density, and increased calorie burn. Research has demonstrated that hot yoga can significantly reduce stress levels, improve mental health, and lower blood pressure. It has also been found to aid in glucose regulation and enhance bone density, particularly in women.
Before trying hot yoga
Whilst hot yoga has many benefits, it is crucial to approach it cautiously. Beginners should gradually ease into it by starting with shorter sessions. Practitioners are advised to stay hydrated before, during, and after class, and take note of their body’s response to the heat. Always consult a medical professional before starting hot yoga if you have pre-existing medical conditions, and avoid hot yoga if you are pregnant or have specific health concerns.
Safety in hot yoga
It is important to avoid dehydration and overexertion in a hot yoga class, so practitioners should drink plenty of water and take rest when necessary. Specific individuals, such as those with migraines, asthma, heart disease, or high blood pressure, should approach hot yoga with caution or avoid it altogether. Staying attuned to your body’s signals and seeking help from a healthcare professional are important safety measures to consider.
How to get started
Before embarking on hot yoga, it is advisable to attend non-heated yoga classes to acquaint yourself with the basics. Some hot yoga studios offer beginner classes with less heat and a slower pace of practice. It is crucial to be patient while acclimating to the heat and to pace yourself at a comfortable level. Practitioners should also remember to hydrate before, during, and after the class.
What to bring to hot yoga
A non-slip yoga mat, plenty of water, a yoga towel, breathable athletic attire, a headband or hair tie, and a change of clothes are necessary for hot yoga sessions. Proper hydration and nutrition are vital, so it is essential to eat a small healthy snack before and after practice and to use electrolytes for recovery.
The benefits of hot yoga are undeniable, but it is crucial to approach it safely. The expertise and advice provided by yoga instructors and healthcare professionals can help maximise the benefits of hot yoga while avoiding potential risks. Remember that hot yoga can be a fulfilling practice when approached mindfully and respectfully of one’s physical limitations.
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