Yoga BLOG
by Stefan
on May 16 2023
All about Hot Yoga: What are the benefits and the most important tips
As experienced yogis already know, there are many different styles of yoga, all of which have different effects on the human body and are exceptionally healthy. Therefore, everyone can choose the style that best benefits them. Hot yoga is very popular with many yogis, and studios also offer this popular style. In this article, you'll learn about the benefits of hot yoga and what you need to keep in mind when practicing this strenuous yoga style.
Overview: What is Hot Yoga anyway?
Hot yoga is also known as Bikram yoga in technical terms. Unlike other forms of yoga practiced in a regular studio, hot yoga takes place in a room with high temperatures. Even though the humidity is relatively low at 40 percent, the temperatures of around 35–40 degrees Celsius (95–104 degrees Fahrenheit) have an impact on the workout. This guarantees sweating.
The yoga flow consists of 26 different asanas (including two breathing exercises) that can generally be classified as Hatha Yoga. Examples of postures include:
grasshopper
Chair
Tree
Bikram Choudhury (born February 10, 1946) is the founder of Bikram Yoga; the yoga style was named after him.
Why is Bikram Yoga so great?
Many people who love yoga are particularly enthusiastic about this style – and for good reason. A hot yoga class has numerous benefits for body, mind, and soul.
As we all know, yoga has a positive effect on the entire organism. It can reduce stress, stretch muscles, and strengthen the body. But that's not all: Those who regularly visit a Bikram yoga studio can reap additional benefits:
Thanks to the existing heat, tendons and ligaments can become more elastic. This automatically reduces the risk of injury, which is common among yogis who practice power yoga or other sports. Naturally, the heat makes it even easier to stretch the body.
Do you sometimes feel down, tired, and slightly depressed? In this case, hot yoga may be just right for you and your health. This style of yoga can also have a beneficial effect on stress.
Anyone with back problems and wanting to reduce them through exercises on the mat can do so with hot yoga. The asanas performed in this class are particularly relieving for the back and other muscles. The core and spine are strengthened and mobilized.
Your cardiovascular system is put under even greater strain at these high temperatures – you'll notice this from the first minute of the class.
Your lung capacity can improve through regular exercise.
Do you want to lose weight? Then hot yoga could be ideal. If you really push yourself with hot yoga, you can burn even more calories thanks to the heat. It also builds a lot of muscle, thus increasing fat burning.
Hot tips for you : If you incorporate shavasana or a short meditation on your cushion after the sequence of asanas, you'll get even more out of the class. Breathing exercises (pranayama) are also part of the hot yoga practice. These should not be neglected, as they connect you even more closely with your body.
What should you consider as a beginner?
Whether you want to try Hatha Yoga, Vinyasa Yoga, or Bikram Yoga, if you're unsure, you should always sign up for a yoga class beforehand. This way, you can be sure that you're performing all the asanas correctly and won't suffer any lasting damage due to incorrect execution.
Further tips are:
The Bikram studio should definitely be a good one. It's best to get information from other yogis who already have experience. This way, you can be sure that the selection is satisfactory. It's important that the instructor teaching Bikram is certified and teaches the original style.
Of course, proper clothing is essential for practicing Bikram properly. A yoga towel is necessary to wick away sweat or to make certain poses on the mat more comfortable. Your clothing should be breathable and fit comfortably. It shouldn't be tight or uncomfortable.
If you feel unwell at a certain point or during a particular asana, or if you experience cardiovascular problems, it's better to stop or ask the instructor if you can try an alternative pose.
Whether you do Bikram, Vinyasa Yoga, Pilates, or any other physical activity, you must always drink enough (preferably drinks with electrolytes, such as coconut water).
Attention: In these cases you should not do hot yoga
As already explained in the previous section, there are many positive effects associated with practicing these asanas – but be careful: there are also contraindications that you should not neglect.
If you already have cardiovascular disease, you should consult your doctor beforehand. You should also always seek medical advice if you have other physical complaints, such as low blood pressure.
If you are pregnant and are not yet practiced in this style of yoga, it is better to wait until after the birth.
The often described detoxification effect has not been scientifically confirmed.
Of course, the problem of heating should also be considered during this time: the studios must be heated to at least 35 degrees, which means that a lot of energy has to be used for this.
If you want to practice traditional yoga, which harmonizes body, mind, and soul, then hot yoga isn't for you. The focus is on physical fitness.
Have you ever tried hot yoga? If so, what effect has it had on your body?
Sun Yoga – a special yoga tradition
by Nick
on Mar 10 2016
Sun Yoga – a special yoga tradition Sun Yoga is also known as Hot Yoga. It combines tried-and-tested classical yoga exercises with high temperatures in the practice room. The basic idea behind it is to adapt to the conditions found in India, the homeland of yoga. Temperatures in India are considerably hotter than in Western cultures. The increased heat is artificially created in the practice room to induce similar biochemical reactions in the body as is the case in India. Effects of Sun Yoga
The high temperatures in the exercise room are intended to stimulate the cardiovascular system sustainably and improve long-term fitness. The heat necessitates increased water consumption, which in turn is intended to promote the body's detoxification and purification processes. Sun Yoga also reduces the risk of injury, which can occur especially among beginners due to excessive practice. The high temperatures prevent the body from cooling down during the relaxation phases of the exercises. How Sun Yoga works
Sun Yoga is practiced in affiliated yoga schools and offered in the form of courses. A series of exercises is designed to address the entire body. All cells and the entire organ system benefit from the exercises. Stress is reduced accordingly. Regular practice sustainably improves fitness, thus ensuring coordinated and balanced posture. Flexibility is generally increased, and strength is built. Regularly performing the exercises for approximately 90 minutes at least three days a week can often result in a significant reduction in numerous symptoms, even those that have previously been chronic. These include, in particular, symptoms associated with arthritic conditions, respiratory problems, and back pain. In addition to the physical effects, Sun Yoga aims to create a connection between body and mind, increase the individual's energy level, and bring participants closer to a spiritual level of consciousness. Suitability of Sun Yoga Most people generally tolerate exercises in higher temperatures well. Even those with high blood pressure or circulatory problems can usually cope well with the heat. If you have current or chronic cardiovascular problems, you should always consult a doctor beforehand to see if the high temperatures during Sun Yoga are a problem. Sun Yoga Integration
Sun Yoga is offered by the respective schools or yoga studios and is integrated into the centuries-old traditions of yoga. The most common styles include Hatha Yoga and Vinyasa Yoga . Hatha Yoga is primarily about establishing balance between body and mind through three building blocks: breathing exercises (pranayama) , physical exercises (asanas) , and meditative exercises . Vinyasa Yoga focuses on physical exercises and breathing exercises. In Western cultures, however, meditation is rarely included in the practices. Sun Yoga exercise sequences
In most cases, several exercise options are offered. They vary in composition and each has a slightly different focus or is geared to the different needs and abilities of the participants. The temperature in the practice room is 40 degrees Celsius for most classes. The duration of a practice session can vary between 60 and 90 minutes. Some sessions alternate evenly between static asana exercises and relaxation phases. Others have a fixed sequence, usually consisting of 26 asanas combined with two breathing exercises. A particularly challenging sequence is usually offered, aimed at experienced participants and comparable to an active full-body workout. For some practitioners, 40 degrees Celsius is too much room temperature, or at least too high for beginners. For this reason, a Sun Yoga session is usually offered at a slightly lower temperature of 35 degrees Celsius. Image © gloffs / 123rf.com