Introduction
Hot yoga is a category of yoga that is done by practicing in hot and warm environments. Hot yoga is a type of yoga that evolved from Bikram yoga. Bikram yoga is a well-renowned yoga developed by Bikram Choudhury that consists of two breathing exercises and twenty-six asanas performed under 40.6 degrees Celsius. Hot yoga is one of these yoga forms that is said to be a Bikram yoga form; however, not all Bikram yoga forms are hot yoga. Hot yoga practices were developed in the 1970s and included specialized techniques.
How Is Hot Yoga Done?
Hot yoga is a style of yoga where intense workouts are done at extreme temperatures; the temperature change was initially done to simulate tropical temperatures. The temperature of the room is heated up to 26.6 to 37.7 degrees Celsius ( 80 to 90 degrees Fahrenheit). This yoga form works under the principle that an increase in temperature causes the elimination of toxins in the body by inducing perspiration. The sequence and postures for performing this asana are customized according to people’s needs and differ for each person depending on the level of experience or instructor.
What Are the Benefits of Hot Yoga?
Hot yoga as an asana has a very wholesome effect on the body depending on the form, along with the temperature acting as a catalyst. Some of the benefits of hot yoga are:
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Improves Body Flexibility: Hot yoga involves heat, which acts on the body’s blood vessels by giving the effect of dilatation. This, in turn, helps the muscles loosen up and relax. Thus, hot yoga may have a better effect on the flexibility of one’s body.
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Increases Muscular Strength: Yoga, by itself, involves many poses designed to build muscle strength. The main methodology is that yoga uses the person’s body mass as a form of resistance as they hold poses. This directly helps in the process of muscle strengthening.
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Strengthening Bones: The practice of supporting one’s body weight also seems to help in increasing bone mineral density.
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Stress Relief: Yoga includes not only practices for the body but also for the mind. Yoga helps in the reduction of anxiety and depression and thus reduces one’s stress levels. The elevated temperatures work like a sauna, making the person feel more surrounded and relaxed under the influence of heat.
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Promotes Calorie Burning: The key to burning calories in yoga is the duration of holding a pose. Concerning hot yoga, there is an increase in fat metabolism in comparison to traditional yoga. Also, the amount of calories burnt in hot yoga, in comparison to the same pose and duration in traditional yoga, is more.
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Promotes Cardiovascular Health: Hot yoga gives an additional effect of heat stress on the cardiovascular system, which helps improve the plasma volume and overall cardiovascular performance.
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Promotes Skin Quality: Heat, in addition to exertion, can cause increased sweating, which can help improve blood flow. This increases the amount of nutrition delivered to the skin, thereby improving skin quality and health.
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Improves Mental Health and Wellness: Yoga is a proven form of relaxation. The practice of yoga effectively reduces the effects and symptoms of depression, anxiety, and stress. When a person’s mental health is improved, it directly leads to the betterment of the person’s physical health too.
What Are the Considerations to Have Before Performing Hot Yoga?
Things to keep in consideration during the practice of hot yoga are:
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Dehydration: Dehydration is common during any kind of physical activity. When practicing hot yoga, one must be extra careful not to undergo dehydration and keep supplementing with electrolytes before and after each session.
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Appropriate Clothing: It is necessary to choose appropriate clothing that will make one feel comfortable and yet will not hinder the practice. Moisture-wicking clothes and activewear are preferred over cotton as they will absorb moisture.
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Meal Practice: It is better to have a light meal before the class. Preferably two hours before class, to avoid a feeling of discomfort during the practice.
Where Is Hot Yoga Contra-Indicated?
Hot yoga is contraindicated in the following medical conditions, and they are:
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Stroke: The incidence of stroke, takes place when there is a sudden cut-off of blood supply to a part of the brain. That leads to no function or malfunctioning of a part of the body.
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Heart Diseases like Myocardial Infarction and Chronic Congestive Failure: Are conditions where the heart by itself cannot function properly. Additional stress and exertion to the heart are harmful and are to be avoided at all costs.
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Intolerance to Heat: People with such conditions must surely refrain from the practice of hot yoga as it may cause pronounced drawbacks to one's health rather than benefiting them.
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People with a History of Heat Strokes: Not a good choice for practicing hot yoga.
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Patients with a History of Electrolyte Imbalance: They need absolute hydration and need to be extremely careful regarding the same. Again, they are not good candidates for hot yoga.
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Diabetes: Risky as exertion during heat and humidity may cause increased stress on the body, which is not ideal for a diabetic patient.
What Are the Other Forms Resembling Hot Yoga?
The other yoga forms that resemble hot yoga are:
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Vinyasa Yoga - It is a type of yoga that is practiced by combining postures and transitioning from one form to another using breathing techniques.
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Hot Barre Yoga - This type of yoga is a high-energy yoga form that incorporates micro-movements to increase muscle tonicity.
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Hot Yin Yoga - It is a type of meditative yoga practiced in a hot environment, such as a heated room.
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Forrest Yoga - It is a modern yoga technique that focuses on holding positions and forms for extended periods of time.
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Core Power Yoga - It is a yoga form that uses a multidisciplinary approach to strengthen the core, spirit, and mind of the body.
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Moksha Yoga - This yoga form consists of floor poses combined with breath stabilization.
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Hot Fusion Yoga - This yoga form practices both flexibility and core strengthening under warm climates.
Conclusions
Hot yoga is a wholesome form of yoga that benefits the body in various ways. The increase in temperature is believed to act as a cleansing agent, detoxifying the mind and soul. With continuous practice of this yoga form, there is a rejuvenation of the mind, body, and soul. However, care should be taken to practice this yoga form under trained persons and controlled temperatures.
