What is Hot yoga?
Hot yoga in ancient terminology is called ‘Bikram yoga’. This yoga was named after its inventor, Bikram Chaudhry. This yoga was invented approximately 40 years ago. The name hot yoga is the more modernized term and the name is derived from the way this yoga is performed. It involves performing 26 different postures of yoga in a heated room. The ideal temperature of hot yoga is maintained between 90 -1100. The humidity within the room is maintained between 40% – 60%. These postures are performed in a specific order and each posture is held for about 10-60 seconds.
Hot yoga is a more modernised form of yoga in comparison to the traditional methods. The only difference though, is that the exercises are done in a heated room. Now what this does to your body is amazing. It actually gives you the feeling of a workout as you tend to sweat a lot whilst performing this type of yoga. The extreme perspiration caused due to high temperatures within the room, cleanses the body of toxins. The heat actually gets the cardiovascular system pumping for the ultimate workout.
Benefits of Hot yoga
The benefits of hot yoga are listed as follows:
- Since the asanas are performed at a high temperature, the body automatically warms up due to the heat within the room and helps accomplish the postures easily. The temperature at which it is performed results in extreme perspiration and detoxification, resulting in an extreme workout.
- It is the perfect workout for weight loss as the workout is extensive, burns calories, tones and strengthens the muscles.
- The detoxification process attained through hot yoga is believed to enhance the immune system as the increased body temperature generates more white blood corpuscles (just like a person having fever) which fight against any disorders. It is also believed to delay aging.
- It is believed to increase the red blood cells within the human system, which are responsible for oxygenation of the blood and thus fight signs of anaemia.
- The breathing exercises help in improved blood circulation and increase the lung capacity.
- Regular practice of hot yoga helps in achieving metabolic balance.
- This yoga works well on the digestive and elimination systems effectively.
- It reduces the symptoms of compulsive obsessive disorder.
- Helps reduce stress and anxiety and improves concentration.
- Using the weight of your own body at higher temperatures increases your strength.
- By complementing your body movements with the breathing techniques you can retain a peaceful connection between your body and mind.
- It fights spinal compression and improves body alignment and thus helps reduce back pain.
- Profuse sweating whilst performing hot yoga gives a radiant glow to your skin.
Hot yoga postures
As mentioned earlier in this article, hot yoga includes 26 different postures performed in a specific order. Each session is held for 10-60 seconds and involves at least 2 repetitions. The first 12 poses are standing poses and the rest are performed by both lying and sitting on the floor.
The poses of Hot yoga are split into standing poses followed by lying and sitting poses:
Hot yoga Standing poses
- Standing deep breathing pose
- Half moon pose and hands to feet
- Awkward pose
- Eagle pose
- Standing head to knee pose
- Standing bow pulling pose
- Balancing stick pose
- Standing separate leg pose
- Triangle pose
- Standing separate leg head to knee pose
- Tree pose
- Toe stand pose
- Dead body pose
- Wind removing pose
- Sit up
- Cobra pose
- Locust pose
- Full locust pose
- Bow pose
- Fixed firm pose
- Half tortoise pose
- Camel pose
- Rabbit pose
- Head to knee pose
- Spine twisting pose
- Blowing in firm pose.
Hot yoga Sitting and lying poses
Each pose is performed in the specific order as mentioned above and is repeated for 2-3 times for effective results.
To obtain effective results from hot yoga, it is important to boost the beneficial effects by following certain basic tips mentioned below:
- Drinking plenty of water as it is a good source if hydration and oxygenation.
- Avoid eating excessive foods. Eating for nourishment and not for taste or flavour
- Enough rest for regeneration, replenishment and rejuvenation.
- Keeping a healthy stomach by eating foods rich in fibre. This is because fibre rids the body of free radicals and toxins. This helps maintain a good digestive tract.
- A ‘cheerful mind’ helps maintain a healthy body.
So if you are someone who wants to shed those extra kilos and is not really interested in running on a treadmill or lifting those extra weights, hot yoga is the perfect solution. A complete body workout in a hot room offers you the best benefits. A combination of hot yoga with the perfect diet is what you need for a healthy and perfect lifestyle.