Hot yoga is pretty much exactly what it sounds like, yoga…but hot. In a hot yoga studio, the temperature is usually somewhere between 80 and 100 degrees Fahrenheit, significantly hotter than your average air-conditioned gym. Yes, this means lots of sweat, elevated heart rate, and a more intense workout. If this sounds like a nightmare in the making, you may want to continue reading for some surprising benefits of this unique exercise.
Note: If you’ve heard of Bikram yoga, you might think that it is the same thing as hot yoga. In fact, though these terms are often confused, they actually refer to two different things. Though Bikram is done in a hot, humid studio, this structured yoga (named for its creator, Bikram Choudhury) consists of specific poses and breathing techniques in the same order every time. Hot yoga is just traditional yoga in a heated room, meaning it allows for a little more freedom and will usually change slightly each session.
Benefits of hot yoga
Reduces stress
It has long been common knowledge that most forms of exercise reduce stress, especially stretching and flexibility exercises such as tai chi and yoga. Therefore, it makes sense that those benefits would be compounded with hot yoga. One recent 16-week study of sedentary, inactive adults struggling with stress found that hot yoga was able to significantly reduce stress and restore a healthy mental state.
Cleanses the skin
Have you ever done an at-home steam facial or spent time in a sauna? If so, you know how refreshed and invigorated your skin feels after you spend some time sweating and cleansing your pores. Hot yoga provides the same effect, except you sweat a lot more. This is wonderful for your circulation since it brings oxygen and nutrient-rich blood to skin cells, rejuvenating your skin from the inside out.
Improves flexibility
Though experienced yogis make complicated poses seem easy, achieving these levels of flexibility actually requires a lot of time and practice to limber up your muscles and help them stretch. If you’ve been struggling to achieve greater flexibility in normal yoga, cranking up the heat may be just the solution. When your muscles are warmer, they are naturally more flexible, which means that hot yoga can help you improve your range of motion and achieve peak bendiness.
Promotes weight loss
Though weight loss is usually connected to specific cardiovascular exercises such as biking, swimming, and running, hot yoga is actually a great way to help shed those pounds. Because of the heat in the room, your heart has to pump harder, meaning that you will burn almost twice as many calories as you do in a typical yoga session. And as we all know, calorie burn equals weight loss. Plus, it also amps up your metabolism and puts your lungs to work, which means that it will help you be more conditioned to cardiovascular exercise in the long run.
Note: Becuase your muscles are more relaxed, it is important to make sure that you’re not overstretching yourself. It is easy to push yourself too hard and notice an injury later once you have cooled down. Keep this in mind as you exercise.
Tips for hot yoga
Stay hydrated
Because you are going to sweat out so many fluids, it is important to consume a lot of water or other drinks with electrolytes the day before and the day of your class. Bring your bottle of cold water with you and drink more than you think you need during the class as well.
Wear sweat-wicking clothes
Stay away from any heavy cotton material and stick with breathable, comfortable, athletic bottoms and a lightweight sweat-wicking shirt or sports bra.
Bring a towel
Yoga mats can get really slipper once this exercise turns hot. Bring a gym towel to wipe the sweat off your body and your mat to help you maintain a good grip and avoid muscle injury from overstretching or falling.
Don’t eat right before
It’s not a great idea to eat immediately before any exercise, but it is especially important when it comes to hot yoga. Leave a two-hour window between your last meal and your yoga class to aid digestion and prevent cramping.
Stay away from hot yoga if:
- You have low blood pressure or low blood sugar
- You are pregnant
- You have diabetes
- You have a pre-existing heart condition
- You feel dizzy or weak during the session
- You have any kind of heat intolerance problems
Hot yoga may be safe if you fall into some of the above categories; however, it is important to consult your doctor first.
Any type of exercise is helpful and healthy. As long as you are moving and getting your heart rate elevated, your body will benefit in the long term. Your muscles will become more defined, your breathing will be less labored, and you’ll notice the pounds start to drop off. If hot yoga doesn’t sound like something you’d enjoy, don’t sweat it. Stick to an exercise you love or branch out into other areas. Listen to your body and do what works for you.