The word “hot yoga” is also used to describe Bikram yoga and other similar types in which you exercise for 90 minutes in a 104 or 105 degrees Fahrenheit room with 40% humidity. Bikram yoga, the first type of Western hot yoga, was developed in the 1970s and consists of 26 postures.
According to John Porcari, Ph.D., a professor of exercise and sport science at the University of Wisconsin La Crosse and program director of the Clinical Exercise Physiology program, “it’s calming, it feels nice to sweat, and you feel more versatile.”
Here are some of the scientifically proven advantages of hot yoga.
1. Enhances adaptability
You must be flexible for the body to move and function properly.They are able to move through a wider range of motion “According to Porcari.
2. Muscles strength
Yoga, in general, strengthens muscles by using your body weight as resistance. The US Department of Health and Human Services recommends that adults do muscle-strengthening exercises twice a week to maintain their overall health.
According to the control group, Bikram practitioners had increased deadlift power and modestly decreased body fat compared to the same 2013 report.
3. It helps to relieve tension
According to Melissa Feldman, a hot yoga teacher and ACSM-certified fitness expert, yoga, in general, can reduce stress levels. Still, hot yoga, in particular, can feel like a release because it makes you sweat. She claims that she feels much more focused and relaxed after a hot yoga session.
After a 90-minute session, people who performed Bikram yoga daily reported significant improvements in their mood and stress levels, according to a small 2016 study.
4. It will help you lose weight
If you want to lose weight, you need to be in a caloric deficit, which means you eat fewer calories than you burn. Hot yoga can help you lose weight by increasing your calorie burn. Bikram yoga burns about 460 calories for men and 330 calories for women in a 90-minute session.
According to a 2013 study, yoga programs can help people lose weight, but the type of yoga and the amount of effort you put in can influence how many calories you burn.
Is hot yoga beneficial to your health
In 2013, the American Council on Exercise (ACE) funded a small hot yoga study. Participants in the study took a 60-minute introductory yoga class at 70 degrees and returned the next day to take the same level at 92 degrees and higher humidity.
The study showed that in the 92-degree class, participants’ core temperature and exercise intensity were only marginally higher, indicating that fears about this degree of heat were unfounded.
However, in a 2015 study involving a 90-minute class at 105 degrees and 40% humidity, the ACE researchers discovered that seven of the 20 participants had a core temperature higher than 103 degrees, with one reaching 104.1. Although none of the participants exhibited signs of heat sensitivity, the temperature at which the risk of heat-related illness rises is 104 degrees.
Hot yoga is generally healthy for beginners, but Feldman advises that you should inform the teacher ahead of time if you have any injuries or medical problems. They will be able to adjust some of your postures and have more water breaks for you.
Some hot yoga classes discourage resting and limit water consumption, making them less suitable for beginners. If you’re just getting started, a shorter or less desirable level with a teacher who allows practitioners to lie down in the middle of class if they feel like it could be a safer choice.
The takeaway from an insider
Hot yoga has many advantages, including improved flexibility and strength and a decrease in stress levels. In a hot yoga session, though, don’t drive yourself to the point of dizziness or passing out. Feldman advises, “Honor where you are and treat yourself with grace.”
Yoga’s mental component is just as essential as its physical component. “I want to encourage people to think of it as a work in rather than a workout,” Feldman says.
What do you do first?
If you’ve never tried yoga before, you may want to start with a daily class to see if the teacher and studio are a good match for you. While you’re there, inquire about hot yoga classes and if there are any for beginners.
Before committing to one yoga studio, you may want to check out a few others. Inquire about free or discounted sample classes at the yoga studio so you can see if it’s the best match for you.
If you’re ready to give hot yoga a shot, keep these pointers in mind:
Dress in thin, breathable fabrics that can wick moisture away.
Bring a towel to cover your yoga mat, which can become slick once you start sweating. Bring an extra towel for your face and hands as well.
In a hot yoga studio, consider wearing special gloves and socks to improve your grip.
Bring a big, insulated water bottle full of cold water to drink during your hot yoga session.
