{"id":37360,"date":"2015-02-20T07:15:57","date_gmt":"2015-02-20T12:15:57","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=37360"},"modified":"2021-05-17T04:12:31","modified_gmt":"2021-05-17T08:12:31","slug":"hot-yoga-benefits-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/hot-yoga-benefits-tips\/","title":{"rendered":"How to Get the Benefits of Hot Yoga Class Without Passing Out"},"content":{"rendered":"
\"Hot
Photo: Pond5<\/a><\/figcaption><\/figure>\n

What I remember from my first hot yoga class<\/a>: dashing out of the room to escape the heat and collapsing on the floor gasping for air, as the rest of the class focused on the \u201chalf prayer twist\u201d pose. Ten minutes and a liter of water later, I ventured back in and managed to stave off dizziness until being rewarded with the resting pose, savasana<\/em>.<\/p>\n

Yet once I peeled off my drenched clothes in the locker room and started to cool down, I felt surprisingly energized<\/a>. I was also proud that I had been able to stretch farther \u2014 at one point even laying my palms on the floor \u2014 than I had done at my regular vinyasa <\/em>flow class. It didn\u2019t take long before I was hooked on hot yoga.<\/p>\n

RELATED: <\/strong>Yoga 101: How to Fix Your Chaturanga Pose<\/a><\/p>\n

As the popularity of yoga soars \u2014 nearly 10 percent of U.S. adults are now practicing, according to the latest survey<\/a> by the National Institutes of Health \u2014 many studios have added classes that are conducted in rooms heated anywhere from 90 to 105 degrees. (Those run by U.S. guru Bikram Choudhury<\/a> are on the hottest end of the spectrum.) Devotees claim the heat gives you better stamina, flexibility and metabolism<\/a> \u2014 never mind the chance to sweat out supposed \u201ctoxins\u201d and drop a few pounds.<\/p>\n

Yet health experts warn that practicing in such extreme temperatures brings added danger, such as heat stroke and over-stretching, to an activity already under scrutiny for causing injuries<\/a> and modest weight loss<\/a>. Finally, newbies are asking: Is all that torture really worth it? Aren\u2019t \u201cwarrior I\u201d and \u201cstanding head-to-knee\u201d poses hard enough without the risk of slipping in a pool of group perspiration?<\/p>\n

It Pays to Sweat<\/h3>\n

Despite a general lack of research comparing styles of yoga<\/a>, there\u2019s a growing body of evidence that the hot kind might be good for your heart. \u201cIf you put people in a sauna or hot room, their cardiovascular system responds the same way as if they were running on a treadmill,\u201d explains Stacy Hunter, PhD, who researched the effects of Bikram yoga while completing her doctorate at the Cardiovascular Aging Research Laboratory at the University of Texas at Austin. \u201cBoth the heart rate and blood flow increase. So the logic goes that combining yoga exercise and heat will be even more beneficial.\u201d Among her findings to support her case: improved metabolism<\/a> for older obese adults and less arterial stiffness<\/a> for young adults.<\/p>\n

RELATED: <\/strong>5 Surprising Health Benefits of Yoga<\/a><\/p>\n

Besides, hot yoga just feels good. \u201cSo far, we have anecdotal information of people describing an euphoric or energetic sensation after class,\u201d says Hunter. \u201cSome people feel they\u2019re ready to seize the day.\u201d<\/p>\n

At the very least, the practice won\u2019t hurt you, concludes a small study<\/a> that was sponsored by the American Council on Exercise. Researchers recorded the core body temperature and heart rates of 20 participants who completed two 60-minute yoga sessions, first in a 70-degree room and then another the next day in a room heated to 92 degrees. Even though the people in the warmer room perceived that they were working harder, the data showed they weren\u2019t. Of course, it\u2019s worth noting these classes were shorter and cooler than the grueling 90-minute Bikram sessions, in 105-degree heat with 40 percent humidity.<\/p>\n

It Gets Better<\/h3>\n

The biggest challenge for beginners is tolerating the initial phase of discomfort from the heat. \u201cYou\u2019ll get used to it within a couple weeks of practicing every other day,\u201d explains Mike Fantigrassi, master instructor for the National Academy of Sports Medicine based in Chandler, Arizona. \u201cYou just have to be careful and ease yourself into it.\u201d As you become acclimated, you\u2019ll start to sweat sooner and more frequently, which helps your body cool down. \u201cDon\u2019t be alarmed if you\u2019re drenched \u2014 it\u2019s actually a good sign,\u201d he says. \u201cThe only downside is that you\u2019ll get dehydrated faster if you\u2019re not replacing those fluids during and after exercise.\u201d Over time, your body will get better at holding on to the electrolytes that you sweat out. Also, you\u2019ll increase your production of stress proteins that prevent cellular damage from exercising in heat.<\/p>\n

RELATED: <\/strong>The Beginner\u2019s Guide to Every Type of Yoga Out There<\/a><\/p>\n

Want to learn to savor the sweat? Here are some expert tips to help you stick with the practice as the temperatures rise.<\/p>\n

\"Hot
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Tips to Survive a Hot Yoga Class<\/h3>\n

1. Drink Up
\n<\/strong>This is a no-brainer for any form of strenuous exercise, but it\u2019s extremely important for hot yoga. That means drinking enough water before you start class, says Kay Kay Clivio<\/a>, a hot yoga instructor of 14 years, currently teaching at Pure Yoga in Manhattan, New York. She also advises preparing for class by drinking coconut water or beverages with electrolytes<\/a> or taking trace mineral supplements to replace the salt<\/a> and potassium you\u2019ll lose. (She swears by Emergen-C<\/a>.)<\/p>\n

RELATED: <\/strong>BlueFit: A Smart Water Bottle That Monitors Hydration<\/a><\/p>\n

Fantigrassi suggests weighing yourself before and after class and drinking one-and-a-half liters for every two pounds of water weight lost during the sweat session. You\u2019ll know you\u2019re dehydrated<\/a> if you have a headache, feel lightheaded or lethargic. \u201cIt will feel like a hangover,\u201d he says.<\/p>\n

2. Give Yourself a Break
\n<\/strong>Although yoga encourages students to push past their comfort zone, you shouldn\u2019t do it in hot yoga. Not only do you risk over-heating, but also you might injure your muscles that feel unusually flexible<\/a> thanks to the humidity and high temperatures.<\/p>\n

\u201cYou never know when that feeling of dizziness or shortness of breath is going to suddenly come over you,\u201d says Clivio. Her advice: Don\u2019t run out of the room or dive into child\u2019s pose. Sit down on your mat, take a sip of water, and focus on slowing down your breathing<\/a> before catching up with the class.<\/p>\n

However, if you\u2019re feeling flushed, don\u2019t be embarrassed about stepping out for a few minutes to cool off, adds Fantigrassi. Wipe off with a wet towel or splash water on your face to lower your core temperature.<\/p>\n

RELATED: <\/strong>How to Reap the Benefits of Yoga, Starting Now<\/a><\/p>\n

3. Lose the Layers
\n<\/strong>This is one activity when you don\u2019t have to worry about appearing immodest by wearing short shorts or going shirtless. \u201cYou want to expose as much skin as possible to increase the area for sweat to evaporate, so heat can escape, which helps you stay cooler,\u201d says Fantigrassi.<\/p>\n

4. Mind Your Own Body
\n<\/strong>Clivio says hot yoga tends to attract students with competitive personalities who like the mental and psychological challenge. \u201c[Yoga] feels harder in 105 degrees,\u201d she says. \u201cThis is the ultimate opportunity to turn inward, focus on your breathing and get mentally focused and strong<\/a>, instead of worrying about what everyone else is doing.\u201d<\/p>\n

Even if hot yoga feels hard at the beginning, Clivio promises that students who keep practicing will be transformed physically and spiritually over time. \u201cStay inspired by the small shifts you make during each class to gain the big results.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Can\u2019t stand the heat? Don\u2019t give up on heated downward dog just yet. Learn the pros and cons of the practice, and how to reap the hot yoga benefits \u2014 safely. <\/p>\n","protected":false},"author":46,"featured_media":37361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,19],"tags":[289,56,84,341,361,286],"class_list":["post-37360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-yoga","tag-exercise","tag-group-fitness","tag-safety","tag-tax1living-well","tag-tax2fitness-trends","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/37360","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/46"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=37360"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/37360\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/37361"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=37360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=37360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=37360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}