5 Amazing benefit of hot yoga
5 Amazing benefit of hot yoga:
You may hear the terms “hot yoga” and “Bikram yoga” used interchangeably, but they’re not exactly the same thing.
Bikram yoga, developed by a yogi named Bikram Choudhury, is done in a room heated to 105°F (41°C) with 40 percent humidity. It consists of 26 poses and two breathing exercises that are done in the same order in every class. Bikram yoga sessions typically last 90 minutes.
Hot yoga, on the other hand, really just means that the room is heated above normal room temperature. The heat can be set to whatever the yoga instructor wants, though it’s typically between 80 and 100°F (27 and 38°C).
Hot yoga sessions can include any variety of poses, and the time of each class will vary from studio to studio. And unlike Bikram yoga, which is a quieter, serious practice, hot yoga often includes music and more interaction among the people in the class.
Bikram yoga has lost followers in recent years due to assault allegations against its founder. Some studios may use the term “hot yoga” rather than “Bikram yoga” to describe their heated classes. So, it’s a good idea to read class descriptions carefully before signing you.
Improve body strength and endurance
This yoga has a direct impact on muscles. The more you stretch your muscles, the more resistance your body will build. In this way, muscle toning becomes easier and effortless. Certain hot yoga postures focus mostly on the spine, neck, shoulders and thighs increasing the strength of a person’s body.
Improves flexibility
You may already know that stretching after you warm up your muscles is safer than stretching cold muscles.
So, it follows that an environment like a hot yoga studio can make yoga poses easier and more effective. The heat allows you to stretch a little further and achieve a greater range of motion.
A 2013 study trusted Source of Bikram yoga found that after 8 weeks, yoga participants had greater flexibility in their low back, shoulders, and hamstrings than the control group.
Improves the Back
For those suffering from chronic back pain, hot yoga is highly recommended for them. Certain hot yoga postures are meant to increase spine strength. They keep the spine straight and relieve back pain.
Builds bone density
Supporting your weight during a yoga pose can help build bone density. This is especially important for older adults and premenopausal women, as bone density declines as you age.
A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in their neck, hips, and lower back.
This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.
Provides a cardiovascular boost
Striking different yoga poses in high heat can give your heart, lungs, and muscles a more challenging workout than doing the same poses in a lower temperature.
According to a 2014 study, just one session of hot yoga is enough to get your heart pumping at the same rate as a brisk walk (3.5 miles per hour).
Hot yoga also revs up your respiration and metabolis
Nourishes the skin
Sweating, and a lot of if, is one of the main objectives of hot yoga.
One of the benefits of sweating in a warm environment is that it can improve circulation, bringing oxygen- and nutrient-rich blood to skin cells. This, in turn, may help to nourish your skin from the inside.
Reduces blood glucose levels
While any type of exercise can help burn energy and reduce circulating levels of glucose (sugar) in your bloodstream, hot yoga may be an especially helpful tool for people at higher risk for type 2 diabetes.
A 2013 studyTrusted Source found that a short-term Bikram yoga program improved glucose tolerance in older adults with obesity, but it had less of an effect on young, lean adult.
Regulate Breathing
Those who are obese face a lot of breathing problems. Not only obese people, but also others who are facing the danger of developing cardiovascular diseases also tend to develop respiratory problems. Yoga with the added element of heat increases the blood circulation in a person’s body to streamline their breathing process.
Reduces stress
Many people turn to yoga as a natural way to deal with stress.
A 2018 studyTrusted Source of stressed, physically inactive adults found that a 16-week program of hot yoga significantly reduced the participants’ stress levels.
At the same time, it improved their health-related quality of life, as well as their self-efficacy — the belief that you have control over your behavior and social environment.
Burns more calories
A 160-pound person can burn around 183 calories an hour with traditional yoga. Turning up the heat can help you burn even more calories.
According to researchers at Colorado State University, the calorie burn can be as high as 460 for men and 330 for women during a 90-minute Bikram yoga session.
Hot yoga, even if it’s not quite as intense as a Bikram session, will burn more calories than a traditional yoga workout.
Eases depression
Yoga is well known as a technique to help you relax and improve your mood. According to the American Psychology Association, it may also be a helpful therapy for reducing the symptoms of depression.
Additionally, a 2017 reviewTrusted Source of 23 different studies that focused on yoga as a treatment for depression concluded that yoga is an effective way to reduce depressive symptoms.
Who can do Hot Yoga?
It is recommended for those who want to do yoga specifically to lose weight, but can be practice by practically anyone. However, hot yoga involves doing 26 asanas in a heated room, which requires a certain level of physical fitness and heat tolerance.
Bikram Yoga may not be the style for you if you tend to dehydrate easily, because most Hot Yoga instructors do not allow students to stop drinking and rehydrate whenever they want. Some set deadlines for “water breaks” to maximize training results.
3. Builds bone density
Supporting your weight during a yoga pose can help build bone density. This is especially important for older adults and premenopausal women, as bone density declines as you age.
A 2014 study of women who participated in Bikram yoga over a 5-year period found that premenopausal women had increased bone density in their neck, hips, and lower back.
This lead the authors of the study to believe that Bikram yoga may be an effective option for reducing the risk of osteoporosis in women.
