Are you someone who loves yoga and is up for a fun challenge? Then you absolutely need to try Hot Yoga!
Hot Yoga - otherwise known as Bikram Yoga - is a more intense yoga session that you practice in a studio that’s heated above normal room temperature.
Temperatures typically range between 80–100°F (26.6–37.7°C), making this the perfect workout as the leaves start to fall and the seasons begin to get colder!
If you’re feeling inspired, then make sure to continue reading on. We’ve got lots of insight on what you need to know before you get started!
Here’s a Practical Guide to Hot Yoga:
Hot yoga is an amazing practice for your overall health and wellbeing. It’s also quite challenging for beginners. Knowing this is half the battle!
First and foremost, it’s extremely important to be punctual. All classes at hot yoga studios begin right on time, so always aim to arrive at least 15-20 minutes before class time. That way you can check in, secure your spot, get changed and set up your yoga mat. Note that you could have the option to book your class online beforehand to secure your spot, or you can also email or call the studio ahead of time.
Second of all, make sure to book the right class for you. There are different levels of intensity, so make sure to book one that’s best suited to your comfort level, i.e. beginner, advanced. Some hot yoga studios even have different types of workouts such as pilates or barre. Our recommendation is to start with a simple beginner class and then as you get more comfortable and experienced, move up to more challenging classes.
Hot Yoga Essentials
Before you head out the door to your hot yoga class, make sure that you have:
- A yoga mat.
- A large insulated water bottle.
- Lightweight and breathable yoga attire.
- A towel to cover your yoga mat with.
- An extra towel for your face and hands.
- A change of clothes.
- Shower supplies (if you plan to take a shower afterwards).
The insulated water bottle is a necessity because you’ll need to drink tons of water before, during and after the class. You will need to stay hydrated as you’re going to be working up quite a sweat.
The yoga mat and towels are self-explanatory. Multiple towels are key because you will sweat more than a regular yoga practice and you will want to dry off so that you’re not sticky and so that you can flow better through your poses.
Lightweight and breathable yoga clothes will allow you to not feel too hot during the practice. You don’t want clothes that are going to stick to you as you sweat. A change of clothes is important if you plan on getting changed following your workout. Shower supplies are also key if you plan to take a shower after your class.
Finally, make sure to set an intention for the practice. Keep in mind what you want to get from the class; whether it’s more balance, strength, or gratitude. That will allow you to feel more connected and present.
Remember, if you’re not sure about something, or if you’re uncomfortable, ask your yoga teacher to help you. They are there to guide you and make you feel at ease throughout your practice.
What Are All the Benefits of Hot Yoga?
1. Detoxifying
Hot yoga uses heat and exertion to release toxins through sweat. This makes hot yoga an extremely detoxifying workout!
2. Stress Relief
Yoga helps reduce your overall stress levels - but hot yoga is found to do so on an even more profound level. Benefits include reduced anxiety, improvement towards self-efficacy, perceived stress and health-related quality of life.
3. Improved Mental Health
Hot yoga helps you relax and improves your overall mental health. The American Psychological Association (APA) recognizes this type of exercise as an effective way to reduce depressive symptoms. It’s also a great way to reduce depression and anxiety in children and adolescents.
4. Improved Flexibility
The heat in hot yoga helps loosen up your muscles, which improves blood flow and your overall flexibility.
5. Improved Strength and Balance
You’re targeting both upper and lower body strength and improving motion and balance through your hot yoga practice.
6. Burning More Calories
You burn more calories in hot yoga than you would with traditional yoga because of the heat and the fact that you’re holding prolonged poses. A study from 2020 actually found that hot yoga can help improve fat metabolism.
7. Better Heart Health
Your heart, lungs and muscles are working hard during your hot yoga workout. The more you practice, the more you improve your cardiovascular performance.
8. Improved Performance
Top athletes actually use hot yoga as a performance enhancer before entering competitions. It was actually found to be an effective heat stress technique to improve plasma volume and cardiovascular performance in elite female field hockey players.
Polysleep Tip: Remember: they call it hot yoga for a reason… it gets super hot in that studio! Because of this, you’ll want to make sure you have all of the essentials on hand. Preparation is key. But don’t worry - if you forgot something, hot yoga studios typically have a lot of these for items on hand and available to rent.
A Word of Caution!
While hot yoga is generally safe, there are still important things to keep in mind:
1. Dehydration
If you don’t drink enough water during your practice, then you run the risk of dehydration. Make sure to drink tons of water before, during, and after a hot yoga class. A low-calorie sports drink can also help restore electrolytes.
2. Lightheadedness or nauseousness
If you feel quite dizzy, lightheaded or nauseous, then stop and take deep breaths, or go into child’s pose. If that’s not enough, leave the room and return when you feel ready. Check in with yourself and know your limits, especially if you’re a beginner.
3. Pregnancy
If you’re pregnant, then consult your doctor before doing hot yoga as may not be recommended for you.
4. Set expectations
Hot yoga is an intense workout. You may not enjoy it the very first time you try it. It takes a few times to find your rhythm and flow. Go slow and steady and take it one movement at a time.
5. Don’t compare yourself
Don’t compare yourself with someone else in the class as everyone is at different levels and everyone starts somewhere. Pat yourself on the back for investing in your health and wellness journey. Each time you step into that hot yoga studio is a success in itself.
Polysleep Takeaway
Hot yoga is extremely detoxifying, stress-relieving and amazing for your heart. There are so many health benefits to it and it’s amazing for your overall mental and physical health. It’s a great way to improve flexibility, strength, balance and performance - and burn calories while you’re at it!
So what are you waiting for? Check out your local hot yoga studios right away. Go sweat out some toxins and see how amazing you feel this fall season!
If you're ready to kick it up a notch and try outdoor yoga (weather permitting of course) here’s a quick link to How to Practice Outdoor Yoga Like a Pro.
