The term “hot yoga” refers to any type of yoga practice that is done in a warm or humid environment. When you attend a “hot yoga” session, you may hold poses for a minute or go swiftly from stance to pose, but two things are almost always constant: heat and sweat.
“In its most basic form, hot yoga is yoga performed in a heated room,” explains Samantha Scupp, the founder and teacher at Heatwise, a New York City hot yoga studio.
Heated yoga lessons range in length from 60 to 120 minutes. According to a 2017 study, participants can sweat out up to 3 – 4 pounds of water in just one class. The majority of which will be replenished once the person is adequately hydrated.
Hot yoga sessions frequently involve classic yoga poses and breathing methods. The practice of purposely heating the room to a greater temperature just for yoga is a rather recent concept.
About Bikram Yoga
Bikram Choudhury invented Bikram yoga in the 1970s, and it is widely regarded as the first hot yoga form. Bikram yoga courses all follow a highly strict sequence of 26 yoga movements and two breathing exercises. The movements are performed in the same order in a room heated to over 100 degrees Fahrenheit for 90 minutes.
Although Bikram is the most well-known style of hot yoga, there are several others.
According to Scupp, “hot flow” or “power flow” is a vinyasa form of yoga. “It’s new every time,” she explains, “the movements flow together, and music is frequently incorporated.”
Participants in vinyasa yoga are focused on coordinating breathing with movement as they “flow” from one posture to the next. The order of the poses (and even which poses are performed) may vary from class to class, according to Scupp.
What Is the Temperature of a Hot Yoga Class?
According to Scupp, the temperature of the room might vary significantly. Most studios employed forced air heat, similar to a standard HVAC system. To make the room extremely humid, some studios utilize a humidifier. Some studios, such as Heatwise, employ infrared heat. Which is generated by electric heat panels installed on the ceiling or around the space.
According to Scupp, infrared heating might feel significantly different from traditional heating. She describes the sensation as “exercising in the sun.”
Some of these hot yoga studios may feel more like “warm” yoga, with temps in the 80s, whereas Bikram courses are offered in studios that are heated to more than 100 degrees Fahrenheit.
Healthwise, Scupp’s studio maintains a temperature of 90 to 95 degrees. According to Scupp, the humidity, and heat outside can also influence how hot it gets in the interior. “The heat can also fluctuate depending on how busy the class is; if you’re in a crowded room, you’re feeling the heat from the people around you a little bit.” “If you’re in a larger room, you may have a little more area to chill off,” she explains.
Is Hot Yoga Risky? Should it be avoided?
According to an ACE-sponsored study, practicing yoga in this hotter, 100-degree-plus climate can have a significant influence on your body temperature.
During a 90-minute Bikram-style class in a heated studio, 8 of the 20 participants had body temperatures ranging from 103 to 104 degrees. (According to the National Athletic Trainers’ Association, exertional heatstroke is defined as a core body temperature of 104 to 105 degrees Fahrenheit, which is associated with symptoms of organ system failure owing to hyperthermia.)
Although some health issues may make hot yoga dangerous for some people, it is generally safe for persons in excellent health, according to Edward Laskowski, MD, a physical medicine and co-director of the Mayo Clinic Sports Medicine Institute in Rochester, Minnesota.
“If people have particular heart disorders, a history of heat injury, heat intolerance, or dehydration issues, they should generally avoid hot yoga,” adds Dr. Because of the risk of overheating, the American College of Obstetricians and Gynecologists advises against doing hot yoga during pregnancy.
Yet, if you’re young, healthy, and fit with no present health issues, it’s unlikely to be a problem, according to Laskowski.
But, before engaging in an activity that may stress your body, such as hot yoga, he recommends consulting with your doctor.
What Are the Advantages of Hot Yoga Practice?
Hot yoga can enable people who want to sweat to attain a sense of serenity and relaxation without an intensive workout, according to Scupp. “You can get the same degree of perspiration as you would if you ran 10 miles,” she explains, “but you don’t have to work as hard to obtain it.”
Heated Yoga May Help With Stress Relief (if You Like to Sweat)
Hot yoga, like other varieties of yoga, can be beneficial for stress alleviation. If you don’t want to sweat, choosing a regular-temperature yoga class over a hot one is probably not a bad idea, according to Laskowski. Although some people enjoy a good sweat, he argues that there is little proof that sweating alone gives health benefits. “Sweating is largely used to regulate body temperature,” he explains.
Hot yoga may allow you to stretch deeper.
According to Scupp, the hot chamber can assist in promoting flexibility, which can be beneficial for people who undertake other forms of hard workouts that cause their muscles to get extremely tight. “A lot of males come in here and say, ‘I am not flexible, so I don’t do yoga.’ But when they enter the hot room, their muscles completely relax. “They’re able to accomplish stretches they’ve never been able to do before,” she explains.
Scupp believes in management. “It’s a powerful meditation.”
Yet, because you have more flexibility, you must be cautious not to overstretch your muscles and harm yourself. To avoid damage, Laskowski advises staying within your boundaries and paying attention to your body. “It can be tempting in a classroom setting to attempt to keep up with everyone around you,” he explains. Yet this isn’t always a good thing in a hot yoga practice, as extending too far can cause muscle tearing and damage.
Is Hot Yoga a Better Exercise Than Regular Yoga?
“I would definitely consider hot yoga to be a sort of exercise,” Scupp says.
The more you move in yoga, as with other physical activities, the more calories you burn. Many people link sweating with calorie burn and weight loss, but this is not the case. Sweating is your body’s way of cooling itself, not a measurement of how much weight you’ll lose. Just because you sweat more in a hot yoga class than in a regular yoga class doesn’t indicate you’re exercising harder or burning more calories.
Hot yoga is unquestionably a type of movement and exercise — and it may be extremely beneficial for anyone looking to improve their fitness or reduce weight, according to Scupp. Yet, she claims that it is more beneficial in terms of relaxation, stress release, and muscle healing than calorie burning. “It’s a terrific addition to an existing fitness routine,” she explains. Hot yoga is popular among runners, CrossFitters, and martial artists, she explains. “That could be a method of keeping their muscles free and supple.”
What Should I Know Before Making My First Attempt?
Scupp recommends having some fundamental yoga knowledge — even if it’s simply viewing YouTube videos or doing an unheated class — before trying hot yoga for the first time. “Many people who come to hot yoga are not first timers for yoga” she explains.
Many studios, including Heatwise, offer introductory lessons to assist students in learning the fundamentals before diving into a full class. Scupp adds that if you prefer to study one-on-one, inquire about private tuition (which is usually available at most facilities).
Here are a few more pointers.
According to Scupp, clothes that are good for a lot of perspiration, such as moisture-wicking cotton or spandex, work well for hot yoga. “Many males go shirtless, and many women just wear sports bras and shorts,” she explains.
What Should You Eat and Drink? Scupp advises against having a large meal in the few hours before class and against snacking in the hour before class. Try to schedule your eating and snacking so that you’ve properly fed your body, so you don’t come in hungry or full, she advises. “Drink plenty of fluids in the hours preceding class, and bring a water bottle to drink during and after class,” Scupp advises.
What to Bring Scupp recommends calling the studio ahead of time or checking out their website to see what’s included in the class cost and what you’ll need to bring. “Although many studios supply mats, some people prefer to bring their own due to the quantity of sweating,” explains Scupp. She recommends bringing a towel and a water bottle.
To Conclude
According to Scupp, having a pleasant hot yoga experience generally depends a lot on your mindset. She encourages you to come in with an open mind and talk with your instructor.
“This is not a competitive activity. Just do what makes you happy.” Hot yoga should ideally improve both your body and psyche.”