I
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.
However, there are sensible precautions one can take
as with any new form of exercise. I believe some hot yoga
studios overdo the heat which can increase potential side effects.
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.
Any potential side effects of the hot room can easily be avoided.
If one is out of shape or even working too hard while acclimatising,
one can feel dizzy, nauseous, lightheaded, get cramp or simply get
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
challenges of teaching in a heated room.
3 Not all yoga sequences should be performed in the hot room,
sequencing of poses and timings need to be tailored for the hot
room. Some yoga styles are not suited to the hot room.Benefits of hot yoga
- 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.
MYTH: Yoga is not just about
stretching. Most stretches
are accompanied by muscle
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.- Less post-workout stiffness
Hot yoga students will tell you they are not stiff the next day.
Working up a sweat can relieve sore muscles. “Exercise stimulates
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. - Detoxification through sweating
Sweating 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. - 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. - Improved sense of wellbeing
People report that they find the heat cathartic emotionally and
mentally. We associate feeling warm with a sense of wellbeing and
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.” - 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”