By: Genesis Villanueva, PT, DPT - Site Coordinator
Hot yoga is a specific form of yoga that has become popular in recent years. Yoga is a type of exercise which incorporates meditation and relaxation with flexibility and stretching activities, through a combination of breathing and posing activities.
Where hot yoga differentiates itself is the modification of the conditions in the yoga sessions. Hot yoga is performed in a heated and humidified studio. Furthermore, hot yoga sessions are often longer in duration. This makes for a higher intense, more vigorous activity, increasing the physiologic demands on the body. Hot yoga may not be right for you if you have significant medical conditions.
Hot yoga pose.
Bikram yoga is a form of hot yoga with more stringent parameters. The instructors teaching hot yoga have discretion in choosing temperature typically between 80-100 degrees Fahrenheit.
In Bikram yoga, the studio is specifically heated to 105 degrees Fahrenheit at 40 percent of humidity. In Bikram, there are 26 patented poses performed over the course of 90 minutes, and performed in the same exact order, whereas hot yoga can have a variety of different poses and durations of sessions. Furthermore, there can be no talking, clapping, or music during Bikram sessions. In general, Bikram is considered a more vigorous form of hot yoga. You should talk with your physician before starting Bikram or hot yoga if you have medical conditions.
As with any form of exercise, there are benefits and risks with participation. Research data is scarce on the effects of participating in hot yoga, but in general, hot yoga can improve flexibility, strength, and metabolic health of an individual. A variety of stretching activities and poses challenge mobility of joints and muscles, facilitating improved range of movement. The use of body weight with sustained holding against gravity helps utilize major muscle groups that encourage muscle development, and calorie expenditure.
In addition, increased temperature and humidity results in a higher intensity of activity which increases further demands on the body. This can help with weight loss, and improve metabolic health of an individual. If you have medical conditions, you should probably talk with your physician before starting hot yoga or any other type of strenuous exercise.
Common injuries and risks associated with hot yoga typically pertain to heat exhaustion and dehydration, due to vigorous exercise in a hot and humid environment. High humidity conditions encourage less heat dissipation from the body, and increased demands on the cardiovascular and respiratory systems.
Exercising in high temperatures has a tendency to elevate heart rate at a faster rate, due to loss of fluids from increased sweating. Depending on an individual’s current physical condition, the risk of heat-related illness is variable. If someone is not conditioned, or used to exercising in this type of environment, they are more prone to heat exhaustion, as their body is less able to adjust to the intensity of activity.
In preparation for exercising in a hot studio, spending time acclimating to similar temperatures and humidity can prepare you for the conditions. Take a brisk walk on a hot sunny day for a few days prior to participating in a session, to acclimate your body to the conditions. Furthermore, it would benefit to be fully hydrated prior to the session to decrease your risk for dehydration during the session.
Water to hydrate with Yoga
Focus on recovering any lost fluids from the session. It is beneficial to weigh yourself prior and after hot yoga to determine how much fluid loss occurred. Also, performing light stretching and light aerobic activity after a bout of vigorous exercise, can help to reduce the possibility of developing any delayed onset of muscle soreness 48-72 hours post activity.
We hope that this article help related to using hot yoga. Depending on your health, you can determine if hot yoga is a good choice for you. Related articles to hot yoga:
Yoga Poses and What are the benefits of Yoga.
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