Ever Heard About Hot Yoga?

Hot yoga is the new talk of the fitness world. It is similar to traditional yoga but is done in a hot room. The benefits involve reduced stress, improved strength and flexibility, and weight loss. There are tons of yoga poses that you can try and each has its advantages. So, if you want a workout that helps you reach your fitness goals, then hot yoga might be what you’re looking for.

What is Hot Yoga?

Hot yoga is categorised into two types: Bikram yoga and regular hot yoga. Both of these are performed in a hot room. The only difference is that Bikram yoga is done in a room with a temperature of 40 degrees Celsius, while this fluctuates from warm to hot when performing hot yoga.

The concept is to apply heat and exertion to release harmful body toxins through sweat. The heat warms your muscles, which allows you to stretch better. 

Hot Yoga Poses that Keep You Fit

These hot yoga poses range from simple to complex postures. Your yoga instructor will help you achieve them. You may be unable to do a few poses at first. But with everyday practice, you can improve and definitely achieve your goals.

1. In pranayama, you stand still and do deep breathing.
2. In Ardha Chandrasana, your hand and foot on one side touch the ground while the other limbs are in the air (the leg is parallel to the ground while the arm extends upwards.
3. In Utkatasana, your instructor will tell you to keep your knees bent and your hands straight up in the air.
4. In Garudasana, your pose will resemble an eagle’s beak. Both your arms and legs are crossed over each other.
5. Dandayamana Janushirasana is standing on leg similar to Garudasana. The other leg is extended forward and it is a balancing posture with a forward bend towards the extended leg.
6. Dandayamana Dhanurasana is a standing-on-one-leg posture while the other leg is extended backwards. It forms a bow-like pose as the person tries to reach backwards to hold the foot of the extended leg. 
7. In Tuladandasana, you stand on one leg, and your other leg and both hands are in the air (extended forwards, parallel to the ground). It is called the balancing stick pose.
8. In Trikonasana, you extend your legs apart without bending the knees and your hands are spread apart, while one hand touches the floor.
9. In Tadasana, you will have to stand on your toes with your hands joined straight up in the air and bend your entire body upwards.
10. In Padangustasana, you press the bottom of the ribs towards the toes to arch the spine.
11. Savasana is called the corpse pose. In this, you lie down and relax.
12. Pavanamuktasana is when you lie on your back and hug your knees to your chest.
13. Padahastasana is a posture in which you keep your palms down towards the feet.
14. In Bhujangasana, you lie on your stomach with your toes flat and raise your upper torso.
15. Salabhasana is similar to Bhujangasana. In this pose, you lie on your stomach and raise your upper torso with your arms and legs.
16. Poorna Salabhasana is also called locust pose. In this, you place your palms beneath your pelvis and lift both limbs off the ground. 
17. In Dhanurasana, you lie on your stomach and hold both legs with your hands in the shape of a bow.

What Are the Benefits of Hot Yoga?

Regardless of the room temperature, hot yoga aims to provide relaxation of the mind and improve physical fitness.

1. Makes you flexible: Stretching after warming up your muscles improves your flexibility. So, in hot yoga, when you stretch in a heated room, you stretch a little further and achieve a better range of motion. Doing this every day gives better flexibility to your lower back, shoulders and hamstring.
2. Weight loss: In hot yoga, you can burn approximately 350-400 calories during a 90-minute session. And, even if your session is not intense, the heat in the room will help you burn more calories than you do with traditional yoga.
3. Increase bone density: Your bone density declines as you age. Premenopausal women and older adults start to become at risk for osteoporosis. In hot yoga, you build bone density when you support your weight during a pose.
4. Reduce depression: Yoga is well known to help you relax and improve your overall mood. Doing hot yoga every day helps reduce the stress and symptoms of depression.
5. Great for cardiovascular health: Doing different poses in a heated room gives your heart, lungs and muscles a challenging workout, which helps with your cardiovascular fitness.
6. Reduce blood glucose levels: Hot yoga can help burn energy and reduce sugar levels in your bloodstream. 
7. Improves skin health: Sweating in hot yoga is the reason why your skin improves. The warm environment enhances circulation. This brings oxygen and nutritious blood to the skin cells.

Conclusion

So, hot yoga offers various benefits both for your mind and body. It improves flexibility and mood and aids in weight loss, bone density and cardiovascular health. It is also suitable for reducing stress and blood glucose levels. If you’re looking for a workout session that challenges you, then hot yoga is the one you should consider.