In recent years, hot yoga has become a popular physical discipline because, for some people, it can combine the benefits of traditional yoga with additional advantages. Hot yoga is the practice of yoga in a heated environment. Some believe that the original purpose of heat and humidity in hot yoga is to replicate the hot temperature in India, the birthplace of traditional yoga. Typically, the hot yoga instructor sets the heat at anywhere from 80 to 100 degrees Fahrenheit.
Although hot yoga is often used interchangeably with the term Bikram yoga, they are not the same. Bikram yoga is a style of hatha yoga that involves a predetermined series of asanas performed in an environment heated to 105 degrees Fahrenheit, or 40.5 degrees Celsius, with 40 percent humidity. Its sessions usually last 90-minutes and consist of 26 poses and two breathing exercises. On the other hand, hot yoga is an umbrella term that refers to Bikram practice and any other yoga practice in a hot environment - other examples are vinyasa, moksha or modo yoga, and CorePower yoga.
Regardless of the specific room temperature, hot yoga aims to provide relaxation and promote physical fitness. Additionally, the heated environment can make the practice of yoga more challenging and beneficial for some individuals. For instance, hot yoga is believed to make yoga poses more effective, therefore improving flexibility. This idea derives from the fact that heat can dilate blood vessels, improving blood flow to the muscles and loosening them similarly to an active warm-up routine.
Stretching warmed-up muscles is safer than stretching cold muscles, and the heated environment allows the individual to achieve a greater range of motion. For example, a study published in 2013 found that participants had greater flexibility than the control group after eight weeks of practicing Bikram yoga. In addition, a 2019 pilot study found that sauna yoga at 122 degrees Fahrenheit could cause significant improvements in the flexibility of healthy older adults, as well as mild improvements in balance and strength.
When it comes to building strength, a 2015 study showed that Bikram yoga could enhance lower body strength, balance, and the range of motion in the lower and upper body in adults. Studies have also shown that hot yoga can also help build bone density, which is essential for older adults, as bone density can decline with age. For example, a 2014 study with the participation of premenopausal women found that they had improved bone density in their hips, neck, and lower back after practicing Bikram yoga over five years.
The heat in hot yoga can help people burn more calories than when doing traditional yoga. For instance, research completed in 2020 compared both practices and found that hot yoga enhanced fat metabolism, and also suggested that it can improve the range of motion across four major joints (hip, knee, shoulder, and elbow). Additionally, doing yoga poses in a heated environment can demand more work from the individual’s cardiovascular system, as well as the lungs and muscles.
Last, hot yoga promotes significant sweating, improving blood circulation and enhancing the delivery of nutrients to the skin cells. In other words, sweating can nourish the skin from within.
Despite all the benefits of hot yoga, it is important to consider safety measures to avoid heat-related illnesses and dehydration. Moreover, people who have a history of cardiovascular conditions, heat stroke, and heat intolerance should check with their doctor before practicing this type of yoga.
Although hot yoga is often used interchangeably with the term Bikram yoga, they are not the same. Bikram yoga is a style of hatha yoga that involves a predetermined series of asanas performed in an environment heated to 105 degrees Fahrenheit, or 40.5 degrees Celsius, with 40 percent humidity. Its sessions usually last 90-minutes and consist of 26 poses and two breathing exercises. On the other hand, hot yoga is an umbrella term that refers to Bikram practice and any other yoga practice in a hot environment - other examples are vinyasa, moksha or modo yoga, and CorePower yoga.
Regardless of the specific room temperature, hot yoga aims to provide relaxation and promote physical fitness. Additionally, the heated environment can make the practice of yoga more challenging and beneficial for some individuals. For instance, hot yoga is believed to make yoga poses more effective, therefore improving flexibility. This idea derives from the fact that heat can dilate blood vessels, improving blood flow to the muscles and loosening them similarly to an active warm-up routine.
Stretching warmed-up muscles is safer than stretching cold muscles, and the heated environment allows the individual to achieve a greater range of motion. For example, a study published in 2013 found that participants had greater flexibility than the control group after eight weeks of practicing Bikram yoga. In addition, a 2019 pilot study found that sauna yoga at 122 degrees Fahrenheit could cause significant improvements in the flexibility of healthy older adults, as well as mild improvements in balance and strength.
When it comes to building strength, a 2015 study showed that Bikram yoga could enhance lower body strength, balance, and the range of motion in the lower and upper body in adults. Studies have also shown that hot yoga can also help build bone density, which is essential for older adults, as bone density can decline with age. For example, a 2014 study with the participation of premenopausal women found that they had improved bone density in their hips, neck, and lower back after practicing Bikram yoga over five years.
The heat in hot yoga can help people burn more calories than when doing traditional yoga. For instance, research completed in 2020 compared both practices and found that hot yoga enhanced fat metabolism, and also suggested that it can improve the range of motion across four major joints (hip, knee, shoulder, and elbow). Additionally, doing yoga poses in a heated environment can demand more work from the individual’s cardiovascular system, as well as the lungs and muscles.
Last, hot yoga promotes significant sweating, improving blood circulation and enhancing the delivery of nutrients to the skin cells. In other words, sweating can nourish the skin from within.
Despite all the benefits of hot yoga, it is important to consider safety measures to avoid heat-related illnesses and dehydration. Moreover, people who have a history of cardiovascular conditions, heat stroke, and heat intolerance should check with their doctor before practicing this type of yoga.
