What you said about
us on social mediaEarlier today I set up a
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try an hour of power yoga
... 2 hours later this plops
through the door – it’s a sign!
Thanks for the sign
@omyogamagazine
yogadotyogaWhat do you do when you
are healing? I feel tired today,
12 days postop. I so want to
complete my physical practice,
I feel restless but trying to
breathe my way through. It is
lesson to learn, being inactive
and the universe is telling
me to be calm. Today I’m not
fighting it
yogiwomanN@maste
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Hot stuff
I enjoyed looking through your hot yoga section in the
October issue. Having suffered from various aches and
pains through the years, I have tried many forms of
exercise, none of which really helped me long-term (some, if anything,
made things worse). But just over a year ago a friend from the US
recommended hot yoga to me, so I thought I’d give it a go. My nearest
studio is about 40 minutes away but I can honestly say the journey
was well worth it. Hot yoga has been a life changer for me. The heat
really helps loosen my joints, enabling me to stretch easily and I feel
the benefits for days after. In fact, if I miss a class, my body really
knows it! I still drive the 40 minutes a couple of times week to get to
class, which is totally worth it to me. I’d recommend it to anyone. Very
happy to see it featured in OM.
Andi, by email
OM Letters, Prime Impact Events & Media,
Park House, The Business Centre, Earls Colne
Business Park, Colchester CO6 2NSEducation, education
I am only doing a beginner’s yoga class at my local
gym (so by no means consider myself an expert!) but I
love it already and, anxious to get stuck in, I purchased a couple of
health and fitness magazines recently to inspire me – but they all
seemed so shallow. Luckily, I was handed a copy of OM magazine
by the teacher to read. It was so refreshing to see such a broad
and informative approach to yoga and one that both nurtures
and educates people, so different from the fitness magazines out
there. I’m still only finding my feet in yoga but you have already
inspired me.
Georgina, by emailTara rules
I love Tara Stiles - I was so happy to see her on the
front cover of your magazine (issue 89, October 2018).
Thank you OM! More Tara please!
Lisa, by email[email protected]facebook.com/ommagazinetwitter.com/OMYogaMagazineYou can also find us on
uk.pinterest.com and
youtube.comom beginnings
64i and cautions^
Hot yoga makes you feel fabulous and it’s good for
you too, however there are some sensitible precautions
one can take, Pernetta of Fierce Gracewrites MicheleThe
benef fitsof
hot yogaOM_89.indd 6404/09/2018 12:21:65I
have been teaching hot yoga for over 20 years and have found that nearly all practitioners, even those with health issues, enjoy enormous benefits from exercising in the heated room.
studios overdo the heat which can increase potential side effects. as with any new form of exercise. I believe some hot yoga However, there are sensible precautions one can take
Running at temperatures of 110-120 degrees and not managing humidity and oxygenation correctly can cause dehydration and overheating. However, hot yoga taught by experienced instructors,
in a room heated to between 85 degrees to 100 degrees, with good oxygenation and humidity and experienced instructors has some benefits that regular yoga can’t necessarily claim.
If one is out of shape or even working too hard while acclimatising, one can feel dizzy, nauseous, lightheaded, get cramp or simply get Any potential side effects of the hot room can easily be avoided.
out of breath. Most of these issues are not dangerous. One will need to sit down, drink and breathe through the nose.
Tips 1 Choose a studio with good equipment, that has adequate air exchange/ventilation and humidity.
2 Ensure your instructor/s have been trained well in teaching in a heated room. Many yoga instructors, who may be experienced in their own field for normal room classes, are not trained for the
3 challenges of teaching in a heated room. Not all yoga sequences should be performed in the hot room, sequencing of poses and timings need to be tailored for the hot
Benefits of hot yogaroom. Some yoga styles are not suited to the hot room.- Safer stretching There is a scientific reason the body increases its temperature when exercising. The working temperature of the joints is around 104°
as synovial fluid is thinner at this temperature and can more easily lubricate our joints. It helps reduce friction and ensures smooth and easy body movement. It also carries nutrients to the joint and
carries away waste products. Likewise, muscle fibres need to be warm to be able to stretch and lengthen. Just like a cold rubber band would be brittle and snap, a warm one would stretch. Similarly,
practicing yoga in the cold increases the risk of injury. MYTH: One doesn’t ‘overstretch’ in a hot room. The body’s signals
aren’t turned off just because we are warm. The body needs to be warm to stretch. That’s why all exercise systems have a warm up.
Mstretching. Most stretches are accompanied by muscle YTH: Yoga is not just about
strength, where the muscle is supporting the stretch with resistance. Most yoga classes
focus on strengthening muscle and stabilising the core as well and this is protecting the muscles while
they are being stretched.
2. lHot yoga students will tell you they are not stiff the next day. Working up a sweat can relieve sore muscles. “Exercise stimulates ess post-workout stiffness
neurochemical pathways in the brain, resulting in the production of endorphins that act as natural painkillers,” says James Ting, MD sports medicine physician at Hoag Orthopedic Institute in Irvine, CA.
3. Detoxification through sweatingSweating is an important way to detoxify the body, as the skin is the largest organ in the body. In Britain where we do not sweat
much as a population, it is even more necessary to make sure we sweat regularly. According to a review published in the Journal of Environmental and Public Health toxins including arsenic, cadmium,
lead, and mercury are excreted in sweat. Some experts believe that sweating can flush the body of system-clogging substances like alcohol, cholesterol and salt. A study from Eberhard-Karls-University
Tubingen in Germany suggests that human perspiration contains a naturally occurring antimicrobial peptide called dermcidin, which has been proven to fight tuberculosis germs and other dangerous
pathogens. Sweating is also amazing for your complexion, leaving one’s skin hydrated and glowing.
4. Reduced risk of kidney stones Research from the University of Washington found that when exercising we sweat out salt and tend to retain calcium in our bones,
rather than having the salt and calcium go into the kidneys and urine where stones form. Frequent sweaters also tend to drink more water and fluids, which is another stone prevention mechanism.
5. iPeople report that they find the heat cathartic emotionally and mentally. We associate feeling warm with a sense of wellbeing and mproved sense of wellbeing
relaxation, but there may in fact be a scientific explanation for this feeling, says Dr Ting. “Research has suggested that temperature-sensitive neural circuits to specific regions in the brain exist and may
play a significant role in controlling mood.”6. Burn more calories
Although there are conflicting reports as to whether one burns more calories in a hot yoga class, some reports claim one burns between 700 -1000 calories per class. Livestrong.com states: “Working out
in hot temperature burns more fat and calories because your body has to work harder to cool itself. Your body releases heat through sweat, which comes from blood pumped to your skin. The hotter
your body gets, the more blood your heart needs to pump to expel that heat”
OM_89.indd 65 04/09/2018 12:21: