Are you interested in learning the facts about hot yoga? This article will take a closer look at what is hot yoga, the benefits of hot yoga, and how you can get started.
What is the big deal with Hot Yoga anyway? It has become popular in recent years, and there are reasons for this trend some are facts while others are myths; let’s explore together in this article, and I’ll let you decide for yourself if hot yoga is worth your time.
What is Hot Yoga?
You may already be familiar with the benefits of regular yoga, such as; reducing stress and depression, improved strength, and flexibility, among others, whether you are a newbie or consider yourself a yogi.
Hot Yoga is more intense and combines the postures in regular yoga with a controlled room environment.
Heated to 105°F (41°C) with 40 percent humidity lasting 90 minutes per session.
Hot Yoga and Bikram yoga are often used interchangeably.
Bikram yoga is a quiet, serious and consists of two breathing exercises and 26 poses done in a similar order in every single class.
Hot yoga, on the other hand, varies in both temperature and postures. Heat can be set between 80-100°F depending on the preference of the yoga teacher, and students are free to interact and listen to music.
If you are interested in hot yoga, you may find it helpful to decide beforehand whether a serious, consistent routine (Bikram) would work for you or if a varied routine (hot yoga) with music and the possibility of interaction is better.
Benefits of Hot Yoga
Facts
Improves Endurance
Yoga generally looks easy, but it is hard. Hot yoga is especially physically and mentally challenging. If an element of challenge and pushing through discomfort appeals to you, then you should try hot yoga.
Pushing through 90 minutes of yoga poses under 105 degrees of heat all the while dripping with sweat is challenging and uncomfortable, knowing you can breathe through the discomfort builds confidence and endurance, which you can carry with you throughout the day.
Stress Relief
Hot yoga helps to relieve stress. The 60- 90 minutes of sweating, moving to music can make you feel good and release tension in the body; stretching and breathing combined maximize circulation of blood, naturally realizing feel-good hormones.
According to a 2018 study of physically inactive and stressed adults, a 16-week hot yoga program reduced participant’s stress levels significantly.
In addition, it improved their health-related quality of life, as well as their sense of self-worth.
Improves Flexibility
We know for a fact that it’s best to stretch your muscles when they’re warm, it is also true that a warm muscle is more flexible.
It because of this fact that we warm-up before flexibility training.
You’re mostly doing the same thing in hot yoga.
The hot environment makes yoga poses more comfortable and effective hence you stretch further and achieve a better range of motion than regular yoga.
Improves Cardiovascular health
Practicing diverse yoga poses in high heat can give your muscles, heart, and lungs a more stimulating workout than doing the same routine at a lower temperature.
Hot yoga also improves respiration and metabolism.
Nurtures the skin
Sweating during hot yoga can improve circulation by bringing nutrient cells and oxygen to the skin cells, which nurtures the skin from the inside.
Better Focus
Bikram yoga or hot yoga helps improve concentration and focus.
It takes effort and attention to hold poses at 105 degrees with sweat dripping over your face.
You will also find it difficult to think about the fight you had with a friend under these conditions.
As you consistently learn to stay present and concentrate on getting through 90-minute sessions, it will spill into everyday life.
Reduces Depression
The one thing most people who have attended hot yoga say; is that they feel so good after the practice.
Although I have not found any studies that support this, we know that regular yoga and other forms of exercise cause the brain to release endocannabinoids and endorphins, chemicals in which may have very positive effects to feelings of happiness, euphoria and a calm state of mind.
Burns calories
An average person can burn around 180 calories an hour with regular yoga.
Warmer temperatures can help you burn even more calories.
According to a study researcher at Colorado State University, the calorie burn can be as high as 330 for women and 460 for men in a 90-minute hot yoga session.
Please keep in mind that most of these calories will be water weight, you will gain some of it back when you hydrate.
If losing weight is your goal, yoga helps make better food choices by reducing cravings and helping you stay mindful of what feels good to your body.
I suggest that you add another form of exercise like strength training or walking if you want to lose weight.
Myths
Helps to Detox
There are many claims that hot yoga is detoxifying. These claims are made based on a myth that sweating removes toxins from the body.
Sweat is the body’s natural way of regulating body temperature; by releasing salt and water, which evaporates to cool your body when it is hot.
Our body organs, specifically kidneys and liver, are what filter toxins from the body so that we can excrete them through urine and feces.
The heat and sweat in a hot yoga studio do not make kidneys or liver function better.
Helps you Lose Weight
I have seen claims that hot yoga can allow you to burn up to 1,000 calories an hour; this is a myth.
According to a 2014 study in a 90-minute Bikram yoga class, women burned an average of only 330 calories, and men burned 460 calories.
You can lose the same number of calories by walking 3.5 miles. Don’t buy into the myth that you will lose 1000 calories in a session.
If you already have a regular yoga practice, hot yoga can be a great way to add challenge to your routine and if you are a beginner, I hope this article helps you set the right expectations.
Let me know in the comment section what you think if you do go for a hot yoga session.
Cheers,
Sania
Dailyzens.
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