Hot yoga is one of the things that trigger two extreme emotional reactions - it may be someone's one-time exercise, they can't live without it, or they have tried it, and never go. If you are the first group, you know that hot yoga is an effective, low-impact exercise that can enhance your body and mind.
Try hot yoga for the first time? This is what you need to know. (Source: fizkes / iStock / GettyImages) This training differs from most other yoga classes in popularity. It transforms a low-key activity into the next level of exercise, making it an appealing and challenging choice for anyone who likes to exercise. If you have never tried overheating yoga before, then you should first understand something because it is not right for everyone.
What is hot yoga?
The name of hot yoga is not a joke: we are talking about temperatures as high as 105 degrees Fahrenheit! And because the studio is very warm and humid, the course is usually slower than other yoga styles like Vinyasa. In other words, it is not uncommon to find a heated Vinyasa course.
There is also a hot yoga style called Bikram, created by Bikram Choudhury. If you enroll in the Bikram Yoga class, it is desirable to perform a set sequence of 26 specific gestures in a room heated to 105 degrees Fahrenheit and humidity of approximately 40%.
According to the official Bikram website, 26 poses were designed to "heat and stretch muscles, ligaments and tendons in the order they should be stretched." You will find some poses for each Bikram course including triangle poses, tree poses and cobra poses.
Due to the high temperatures, hot yoga classes can help your muscles relax and prolong, encourage your body to sweat and force you to pay more attention to breathing. Looking forward to working hard, clearing everything out of you, but what is happening in your body.
Who should (and should not) do hot yoga?
In general, hot yoga can be an excellent choice for all skills and fitness levels - no need for previous yoga experience. "If you want to increase the strongDegree, the teacher will support you, and it will help to modify to reduce the intensity,” said CorePower Sheath Manager Lacey Shelton.
That is, not everyone’s cups are always tea. “I have friends. Like, 'I will never take part in your hot yoga class,' said Adam Tills, director of yoga instructor and studio at Maple Grove, Minnesota. For them, there is too much heat. "
At the intensity level of 1 to 10, the hot yoga class is expected to reach 7 or 8. "It depends on the person," says Tiers. "Especially for newcomers to hot yoga, they may It will be found to be 12 because some people are so overwhelmed. “If you are prone to fainting, overheating or generally feel below standard at high temperatures, please consult your doctor first.
In addition, pregnant women (unless you have been practicing) have been around for a while and have been cleared by a doctor) Patients with cardiovascular disease, including high blood pressure, should avoid hot yoga, according to the American Sports Commission.
It is best for people who are attracted to yoga, such as sweating, want to add new to their training. Or different challenges. For runners or weightlifters, hot yoga is also a good cross-training option.
Especially runners can build body strength and balance. "If you are a runner, You usually just use the lower body, but hot yoga can get into other muscles," says Tills. "It gives you a good balance of what you do while you are running. "
What can I expect in a hot yoga class?
In general, it is expected that the practice will feel hot and humid and at a slow pace. However, other aspects of hot yoga - such as course format and size - will Depending on the studio you choose, in the hot yoga studio, for example, the room has a maximum temperature of 105 degrees Fahrenheit and can accommodate up to 30 students depending on the time of day, which may make the room feel warmer.
Usually, hot yoga classes will flow more than you (as in Vinyasa). Postures are done at a rhythmic speed, and your movements are synchronized with your breathing. Tills says: "Our The goal is to extend your breathing from three to six seconds while inhaling and exhaling. ”“So, when you flow into these poses, you will enter the pose within three to six seconds, and then you will appear within three to six seconds.”
Usually, you will move through a series of sitting and Standing yoga poses (think: tree pose, half moon and chair pose) for 60 minutes, although s popular yoga classes - such as Bikram - can last up to 90 minutes.
At the end of each lesson, you are often invited to spend as much time as possible in Savasana (also known as the corpse pose). you need to. Savasana is a completely relaxed position that lets you sit on your back with your arms and legs extending down the mat. It can help your breathing return to normal rhythm, giving you the opportunity to reflect on your practice.
Depending on the studio, you may not get much spirituality in hot yoga, although elements may be sprinkled throughout the process. If the yoga is important to you, please call the studio in advance to learn more about their atmosphere.
How to bring to hot yoga
Necessities include water, yoga mats and a small towel to wipe off sweat. Some yoga studios, such as CorePower, can rent mats and towels in the studio if you don't have your own studio.
Put on a comfortable yoga dress and let you move. Because you can expect sweating (many), it is a good idea to invest in breathable, sweat-absorbing clothes. Synthetic fabrics such as polyester, nylon, spandex and elastane are good choices, but natural materials like bamboo also contain antibacterial and moisture wicking properties.
How to cover up your personal preferences and studio etiquette. Many popular studios don't mind if men are shirtless, women wear sports bras and shorts, but others may prefer their customers to cover up. If you have any questions, please call the studio.
The first hot yoga course tips
Before Sheldon entered the studio, Tills emphasized the importance of moisturizing. “I encourage people to replenish with two or three glasses of water at least one or two hours before class,” says Tiers. You should also make sure to carry a water bottle with you and keep it with a cushion so that you can sip a small saliva when you are thirsty.
After replenishing water, it is possible to replenish electrolytesDrink. (Electrolytes are minerals that help balance the body's fluids.) "When you sweat like [hot yoga], you lose some electrolytes, and it's important to keep those electrolytes," Tills said.
The heat in the studio can be overwhelming, especially if you are just starting to exercise or especially hot yoga. Listen to your body, if it's hot, you can take a break too much. However, Tills recommends that you stay in the studio during the break, if you can. If you go straight to the lobby, you will expose your body to the cool air, and once you hide inside, you must work harder to adapt.
On the contrary, you want to stand, kneel down or sit on your mat with your arms on your sides, focusing on your breathing. Resist the temptation and enter a normal yoga posture called a child's posture, with your torso lying on your knees and head on the mat. "You want to keep your head clear," Thiers said. "If you put your head under the heart, it will change the blood flow to your brain."
Warning
If you feel that you will faint in a hot yoga class, please leave for medical treatment. Service n.
Location and Pricing
There are many yoga studios and large fitness club chains (like LA Fitness) that offer hot yoga, so you should be able to easily find nearby options.
CorePower Yoga is a famous national yoga brand offering a variety of on-site yoga classes, including hot yoga. They currently have more than 200 studios across the country. If you are new to CorePower Yoga, your first week is free. After that, you can choose to pay for a single course (approximately $30, depending on your location), or purchase a 5, 10 or 20-time access package.
There are also many smaller chain stores and one - a studio offering courses. For example, at Heat Yoga Studio in Tills, they offer a variety of heated Vinyasa-style courses seven days a week. Freshman ca.n three classes per month, $22, $25 for a two-week free course or $49 for an unlimited month.
