Hot Yoga Benefits: Science-Backed Facts and Safety Tips

plowshare on Pinterest Hot yoga has become a popular drill in late years. It offers many of the same benefits as traditional yoga, such as try reduction, improved strength, and tractability. But, with the estrus turned up, hot yoga has the ability to give your heart, lungs, and muscles an even greater, more intense exercise.

Are you interest in learning more about the ways you can benefit from hot yoga ? This article will take a closer attend at what this sweat-inducing exercise can do for you and how you can get started.

What is hot yoga?

You may hear the terms “ hot yoga ” and “ Bikram yoga ” used interchangeably, but they ’ ra not precisely the lapp thing. Bikram yoga, developed by a berra named Bikram Choudhury, is done in a board heated to 105°F ( 41°C ) with 40 percentage humidity. It consists of 26 poses and two breathe exercises that are done in the same regulate in every class. Bikram yoga sessions typically final 90 minutes. Hot yoga, on the other bridge player, very precisely means that the room is heated above normal room temperature. The heat can be set to whatever the yoga teacher wants, though it ’ mho typically between 80 and 100°F ( 27 and 38°C ). Hot yoga sessions can include any variety of poses, and the time of each classify will vary from studio apartment to studio apartment. And unlike Bikram yoga, which is a quiet, dangerous practice, hot yoga often includes music and more interaction among the people in the classify. Bikram yoga has lost followers in recent years due to assault allegations against its founder. Some studios may use the term “ hot yoga ” rather than “ Bikram yoga ” to describe their inflame classes. sol, it ’ s a estimable idea to read class descriptions carefully before signing up .

What are the benefits of hot yoga?

careless of the room temperature, both hot yoga and Bikram yoga target to provide rest of the mind and improve forcible seaworthiness. A heated environment can make the practice of yoga more challenge, but some of the benefits may be worth it, specially if you ’ re looking to make progress in one of the areas outlined below. If done correctly and safely, hot yoga can provide the stick to benefits :

1. Improves flexibility

You may already know that stretching after you warm up your muscles is safer than stretching cold muscles. therefore, it follows that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a little far and achieve a greater image of motion. A 2013 study of Bikram yoga found that after 8 weeks, yoga participants had greater flexibility in their humble back, shoulders, and hamstrings than the control group .

2. Burns more calories

A 160-pound person can burn around 183 calories an hour with traditional yoga. Turning up the heat can help you burn even more calories. According to researchers at Colorado State University, the calorie burn off can be deoxyadenosine monophosphate high as 460 for men and 330 for women during a 90-minute Bikram yoga seance. Hot yoga, even if it ’ s not quite american samoa intense as a Bikram session, will burn more calories than a traditional yoga exercise.

3. Builds bone density

Supporting your system of weights during a yoga pose can help build bone density. This is particularly important for older adults and premenopausal women, as bone density declines as you age. A 2014 study of women who participated in Bikram yoga over a 5-year menstruation found that premenopausal women had increased cram concentration in their neck, hips, and lower back. This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.

4. Reduces stress

many people turn to yoga as a natural way to deal with stress. A 2018 study of stressed, physically inactive adults found that a 16-week broadcast of blistering yoga significantly reduced the participants ’ stress levels. At the like time, it improved their health-related quality of life, vitamin a well as their self-efficacy — the belief that you have control over your behavior and social environment.

5. Eases depression

yoga is good known as a proficiency to help you relax and improve your temper. According to the American Psychology Association, it may besides be a helpful therapy for reducing the symptoms of depression. additionally, a 2017 review of 23 different studies that focused on yoga as a treatment for depression concluded that yoga is an effective way to reduce depressive symptoms.

6. Provides a cardiovascular boost

Striking different yoga poses in senior high school heat can give your heart, lungs, and muscles a more challenge exercise than doing the lapp poses in a lower temperature. According to a 2014 study, precisely one session of hot yoga is adequate to get your heart pump at the like rate as a brisk walk ( 3.5 miles per hour ). Hot yoga besides revs up your breathing and metamorphosis.

7. Reduces blood glucose levels

While any character of exercise can help burn energy and reduce circulating levels of glucose ( sugar ) in your bloodstream, blistering yoga may be an specially helpful cock for people at higher risk for type 2 diabetes. A 2013 study found that a short-run Bikram yoga program improved glucose allowance in older adults with fleshiness, but it had less of an effect on young, lean adults .

8. Nourishes the skin

Sweating, and a lot of if, is one of the main objectives of hot yoga. One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen- and nutrient-rich blood to skin cells. This, in sour, may help to nourish your peel from the inside .

Safety tips

If you ’ re in good health, hot yoga is generally safe. But, as with most types of exercise, there are some condom precautions to keep in judgment .

  • Dehydration is a major concern with hot yoga. Drinking water before, during, and after a hot yoga class is essential. A low-calorie sports drink may also help restore electrolytes lost during your hot yoga workout.
  • Some pre-existing health conditions may make you more prone to passing out in a hot room. This includes heart disease, diabetes, arterial abnormalities, anorexia nervosa, and a history of fainting.
  • If you have low blood pressure or low blood sugar, you may be prone to dizziness or lightheadedness with hot yoga. Check with your doctor to make sure hot yoga is safe for you.
  • Pregnant women should consult their doctor before trying hot yoga.
  • If you’ve had heat intolerance problems in the past, you may want to stick with yoga that’s done at a normal temperature.
  • Stop right away if you feel dizzy, lightheaded, or nauseous. Leave the room and rest in a cooler environment.

How to get started

If you haven ’ metric ton done yoga before, you may want to try a regular yoga course inaugural to see if the teacher and studio apartment are a comfortable fit for you. While there, ask about hot yoga classes and if there are classes that cater to beginners. You may besides want to try out a few unlike yoga studios before you commit to one. Ask if the yoga studio offers free or discounted trial classes so you can see if it ’ s the right fit for you. If you ’ re ready to give hot yoga a sample, consider these tips to get started :

  • Wear lightweight, breathable fabrics that can wick away your sweat.
  • Bring a towel to place over your yoga mat, which may get a little slippery once you start sweating. You can also bring an extra towel for your face and hands.
  • Consider special gloves and socks that can provide a better grip in a hot yoga studio.
  • Bring a large, insulated water bottle filled with cold water that you can sip throughout your hot yoga session.

The bottom line

Hot yoga may not be for everyone. But if you enjoy regular yoga, and want to step it up a notch, it may be just what you ’ rhenium looking for.

Hot yoga offers a wide kind of benefits for both your mind and body. It can help you burn calories, build bone concentration, boost your cardiovascular fitness, and improve your flexibility. It may besides help ease low and reduce stress. If you have any health conditions, including heart or artery issues, diabetes, anorexia nervosa, a history of faint, or heat intolerance, consult your doctor of the church first before doing a hot yoga school term .

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Category : Healthy