She Strengthens

Unlock the Power of Hot Yoga: Boost Flexibility, Burn Calories, and Reduce Stress

Are you curious about hot yoga? This heated practice has been gaining popularity, and for good reason. It offers a unique combination of physical and mental benefits that can take your fitness routine to the next level.

What is Hot Yoga?

Hot yoga is a style of yoga that is practiced in a heated room, typically between 80 to 100°F (26 to 38°C). It can include a variety of poses and music to get your practice flowing. While Bikram yoga is a type of hot yoga, not all hot yoga is Bikram. Bikram yoga is a specific style that involves a series of 26 poses done in a room heated to 105°F (40.5°C) with 40% humidity.

The Benefits of Hot Yoga

Hot yoga offers a range of benefits that can improve your overall health and wellbeing. Here are just a few:

Increased Flexibility

Warmed-up muscles stretch better, making it safer and easier to get into those tough poses. In fact, a 2013 study found that participants who practiced Bikram yoga had better flexibility in their lower back, hamstrings, and shoulders after just 8 weeks.

Reduced Stress

Hot yoga is a great way to sweat out stress and anxiety. A 2018 study found that a 16-week hot yoga program reduced stress levels significantly in physically inactive, stressed adults.

Calorie Burn

Hot yoga is a solid way to burn calories. A 2014 study found that, on average, women burned 330 calories and men burned 460 calories in a 90-minute Bikram session.

Cardiovascular Health

The extra heat and humidity make yoga poses more challenging for your heart, which can help improve cardiovascular health. A 2014 study found that one hot yoga session gets the heart pumping at the same rate as a brisk walk of 3.5 miles per hour.

Stronger Bones

Hot yoga can help improve bone density, which is especially important for premenopausal women and older adults. A 2014 study found that premenopausal women who practiced Bikram yoga over a 5-year period had increased bone density in their lower back, hips, and neck.

Lower Blood Sugar

Hot yoga can help reduce blood sugar levels, which is especially beneficial for those at risk of type 2 diabetes. A 2013 study found that a short-term hot yoga program boosted glucose tolerance in older adults with obesity.

Relaxation and Mood

Yoga has long been known for its relaxation and mood-boosting benefits. A 2017 review of 23 studies concluded that yoga was an effective way to reduce symptoms of depression.

Nourished Skin and Immune System

Sweating in a hot environment can boost circulation, which helps your immune system work its best. It can also nourish your skin from the inside out, giving you a healthy glow.

Staying Safe in Hot Yoga

While hot yoga is generally safe for most people, it’s important to take extra precautions to avoid dehydration and heat exhaustion. Here are some tips to keep in mind:

• Drink water before, during, and after class to stay hydrated.
• Bring an electrolyte drink to help replenish lost salts.
• If you have preexisting health conditions, talk to your doctor before starting hot yoga.
• Listen to your body and take breaks when needed.

Getting Started with Hot Yoga

If you’re new to yoga or hot yoga, don’t be intimidated. Here are some tips to help you get started:

• Wear lightweight, sweat-resistant fabrics.
• Bring a towel to put on your yoga mat to avoid slippage.
• Bring a large water bottle to stay hydrated.
• Take breaks when needed – it’s okay to lie down during your first session.

Overall, hot yoga is a great way to challenge yourself physically and mentally. With its many benefits and flexible approach, it’s no wonder why hot yoga has become a popular choice for fitness enthusiasts.