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Hot Yoga: A modern twist on an ancient discipline
Hot yoga represents a vibrant and dynamic evolution of traditional yoga, combining physical exertion with the therapeutic benefits of heat.
Representative image / Image- Unsplash
On this International Yoga Day, we delve into the increasingly popular practice of Hot Yoga, a western take on the ancient Indian art, that offers a multitude of health benefits.
With over 34 million Americans engaging in yoga regularly, according to Statista, Hot Yoga has emerged as a favorite among enthusiasts seeking to elevate their practice.
What is Hot Yoga?
Hot yoga involves performing yoga postures (asanas) in a heated environment, typically ranging from 80 to 105 degrees Fahrenheit.
While often confused with Bikram yoga—a specific style developed by Bikram Choudhury in the 1970s—hot yoga encompasses a broader range of practices. Bikram yoga, known for its strict 26-pose sequence and high heat (105°F with 40 percent humidity), is just one form of hot yoga.
Other styles allow for varied poses and often incorporate music and interaction, making each class unique.
The health benefits
1. Improved flexibility:
Heat enhances muscle elasticity, allowing for deeper stretches and greater range of motion. A 2013 study found significant improvements in flexibility among Bikram yoga practitioners, particularly in the lower back, shoulders, and hamstrings.
2. Calorie burning:
Hot yoga increases the intensity of a workout. Researchers from Colorado State University report that men can burn up to 460 calories and women 330 calories in a 90-minute Bikram session. Even less intense hot yoga sessions offer higher calorie burn compared to traditional yoga.
3. Bone density:
Weight-bearing poses in hot yoga can help build bone density, crucial for older adults and premenopausal women. A 2014 study highlighted that Bikram yoga participants showed increased bone density in their neck, hips, and lower back.
4. Stress reduction:
Yoga is well-regarded for its stress-relieving benefits. A 2018 study revealed that hot yoga significantly reduces stress levels while improving health-related quality of life and self-efficacy.
5. Mental health:
Regular yoga practice, including hot yoga, can alleviate symptoms of depression. A 2017 review of 23 studies confirmed yoga’s efficacy in reducing depressive symptoms, providing a natural therapeutic option.
6. Cardiovascular fitness:
The high temperatures of hot yoga elevate heart rates to levels comparable to brisk walking, enhancing cardiovascular health. A 2014 study confirmed that even a single hot yoga session boosts heart, lung, and muscle function.
7. Blood glucose levels:
Hot yoga may benefit those at risk of type 2 diabetes. A 2013 study found improved glucose tolerance in older adults with obesity after a short-term Bikram yoga program.
8. Skin health:
The heavy sweating induced by hot yoga promotes circulation, delivering oxygen and nutrients to skin cells and potentially improving skin health from the inside out.
Practicing safely
While hot yoga offers numerous benefits, it's important to practice safely. Dehydration is a significant risk; therefore, adequate hydration before, during, and after classes is essential.
Individuals with health conditions like heart disease, diabetes, or a history of heat intolerance should consult their doctor before participating. Pregnant women and those with low blood pressure or low blood sugar should also seek medical advice.
Getting started
For beginners, starting with a traditional yoga class to become familiar with the poses and environment is advisable. Once comfortable, transition to hot yoga by selecting a studio and class that caters to beginners.
Wearing lightweight, breathable fabrics and bringing plenty of water and towels can help manage the heat.
Hot yoga represents a vibrant and dynamic evolution of traditional yoga, combining physical exertion with the therapeutic benefits of heat.
On this Yoga Day, consider stepping into a hot yoga studio to experience the profound physical and mental health benefits it offers. Whether you're looking to burn calories, improve flexibility, or find a new way to relax, hot yoga might just be the perfect addition to your wellness routine.
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