Go to reminders for your hot yoga practice
As you know, we like it hot over here at the studio, and hot yoga is a one-of-a-kind experience. Practicing yoga in the heat benefits our bodies, minds, and hearts. Theres also a few things to know about how to best practice yoga in the heat. Check out our quick lists, and if you want more detail give us a call over at the studio. We love to hear from you!
Top 10 benefits:
Flexibility: Increases flexibility. It allows the muscles to warm up faster and stretch more deeply.
- “There is a scientific reason the body increases its temperature when exercising. The working temperature of the joints is around 104° as synovial fluid is thinner at this temperature and can more easily lubricate our joints. It helps reduce friction and ensures smooth and easy body movement. It also carries nutrients to the joint and carries away waste products. Likewise, muscle fibers need to be warm to stretch and lengthen. Just like a cold rubber band would be brittle and snap, a warm one would stretch."
Relieves sore muscles
Increases circulation
Improves heart health: Improves heart health. Research shows that practicing hot yoga gets your heart pumping as much as a brisk walk. Great for low-impact cardio.
Heat lubricates joints: “The working temperature of the joints is around 104° as synovial fluid is thinner at this temperature and can more easily lubricate our joints. It helps reduce friction and ensures smooth and easy body movement. It also carries nutrients to the joint and carries away waste products. Likewise, muscle fibers need to be warm to stretch and lengthen. Just like a cold rubber band would be brittle and snap, a warm one would stretch.”
Detoxification of the skin: The skin is the largest organ in the body! Sweat is a meaningful way to detoxify. Some experts believe sweating can flush the body of system-clogging substances like alcohol, cholesterol, and salt.
Burns calories: Burn more calories. The added heat makes your body work harder to regulate body temperature. You sweat more, and your heart works harder to circulate blood.
Sweat is great for the complexion: Sweat is excellent, leaving the skin hydrated and glowing.
Great for reducing kidney stones: Great for reducing the risk of kidney stones. “Research from the University of Washington found that when exercising, we sweat out salt and tend to retain calcium in our bones, rather than having the salt and calcium go into the kidneys and urine where stones form. Frequent sweaters also tend to drink more water and fluids, which is another stone prevention mechanism.”
Builds mindset and mental fortitude: Practicing in a heated space is often a great way to find challenges and build mental fortitude. The heat helps us to move from a place of fight and flight and into a receptive, passive, trusting space. It is a safe space to become the witness and observe the monkey mind.
(*source: International Association of Yoga Therapists)
How to support yourself during a heated class:
Hydrate before, during, and after class. The daily intake of water without exercise is 8-10 glasses. At least 2 hours before class drink 16oz of water. During class, drink small sips of water frequently and early before thirst sets in, the goal being to replenish fluid at the same rate as sweat. Add electrolytes.
Lengthen your breath and focus on grounding exhales.
Keep your gaze steady.
Practice not wiping away sweat or overdressing in class. Sweat and evaporation are the body's primary defenses against heat. If the sweat is removed from the skin, evaporation will not occur and heat will be retained.
Take breaks if needed.
Take Childs Pose or Standing Mountain Pose to help self-regulate, calm the nervous system, and slow the heart rate.