Hot yoga is a great way to burn calories, make your bones stronger, boost your heart health, and become more flexible. It might also help you feel better if you’re dealing with sadness or stress. People sometimes use the terms “hot yoga” and “Bikram yoga” like they mean the same thing, but they’re a bit different.
Bikram yoga was created by Bikram Choudhury. In Bikram yoga, the room is really hot, around 105°F (41°C) with 40 percent humidity. There are 26 poses and two breathing exercises, and they’re done in the same order every time. These classes usually go on for about 90 minutes. More: Feel more comfortable in your body with somatic yoga
Here and now is where yoga begins.
The Yoga Sutras
Now, hot yoga, in general, just means the room is warmer than usual. The temperature can be whatever the yoga teacher decides, usually between 80 and 100°F (27 and 38°C). So, when people talk about hot yoga, it doesn’t always mean the same as Bikram yoga.
Stretching, calorie burning, and reduced stiffness
When you do hot yoga, the room is usually warmed up to about 40°C, which makes it easier for your muscles to stretch. An exercise expert Jorianne Numbers says the heat helps you move your body more and stretch deeper in each pose. So, instead of doing yoga in a cool room, the warmth makes you feel like a pro and lets you stretch more than you might have thought possible.
Even though you’re not running or jumping around, the heat in the room gets your heart pumping. That is good for burning calories and losing weight. According to a study, women burned an average of 333 calories during a 90-minute slow-moving, heated yoga session. If you add in a faster Vinyasa practice, which is known for burning a lot of calories, you’ll feel the burn. More: Top Hatha Yoga moves for flexibility
When you do yoga in a warm room, you’re less likely to feel stiff and tight the next day, unlike practicing in a cold room. This means your muscles get the support they need to open up and stretch during the practice. You’ll need less time to recover afterward.
Mental health benefits
Many people choose yoga to help with stress, and a study from 2018 showed that a 16-week hot yoga program really helped lower stress levels. It not only made them feel less stressed but also improved their quality of life. It also improved their belief in controlling their actions and social environment. Yoga is known to be good for relaxing and lifting your mood. The American Psychology Association even says it might help with reducing depression symptoms. More: Goji berries: The superfood that boosts your health
A review from 2017 looked at 23 studies about using yoga for depression and found that it’s an effective way to decrease depressive symptoms. Doing yoga in a hot and humid place is a bit challenging. Just remember, it’s a good way to practice enduring difficult situations. It can help you focus and overcome challenges, skills that can be useful outside of the yoga class. Sweating during a workout releases feel-good chemicals in your brain and increases blood flow. This can make you feel happier and less stressed. More: Healing through nature: How the environment restores our well-being
These are the things you should consider before a hot yoga class
If you’re new to hot yoga, it’s a good idea to start with a regular class to see if you like the instructor and the studio. While you’re there, you can ask about hot yoga classes and if they have options for beginners. If you’re ready to try hot yoga, here are some tips to help you get started:
- Bring a water bottle filled with cold water to sip during your hot yoga session. Staying hydrated is important. Make sure to drink water before the class, and adding electrolytes can help keep your body balanced.
- Special gloves and socks can give you a better grip in a hot yoga studio.
- Bring a towel to put on your yoga mat, especially since it might get a bit slippery with sweat
- Wear light and breathable clothes that can handle sweat.
- Avoid eating within two hours of the class to prevent nausea, bloating, or indigestion.
- If you’re pregnant, have high or low blood pressure, or have a heart condition, you will have to consult your doctor before trying a hot yoga class. More: Tapping into your body’s wisdom: A guide to muscle testing
