Three Reasons to Start Practicing Hot Yoga
Celebrities such as Jessica Alba, Beyoncé, and Lady Gaga have repeatedly expressed their love for this style of yoga. Want to join the ranks of true hot yoga enthusiasts? Take note of these recommendations from the pros.
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bikram yoga is based on Hatha yoga asanas and includes 26 poses and 2 breathing exercises (pranayamas). The sequence and number of asanas remain the same in every session the key difference in this practice is the elevated temperature and humidity in the room: classes are held at 40 degrees Celsius and about 40% humidity. Here are three benefits you’ll discover by mastering this method.
1. Improve your flexibility
A study published in the Journal of Strength & Conditioning Research showed that training in a warm room can nearly double muscle elasticity. In the experiment, participants were divided into two groups: one practiced Bikram yoga, while the other practiced a standard 90-minute yoga session. In the first group, researchers observed a significant increase in flexibility in the hamstrings and upper shoulder girdle compared to the second group.
“Pay attention to your breathing during class, and take breaks if you start to feel out of breath,” notes Maria Artamonova, co-owner of the Bikram Yoga Moscow studio. “It’s important to listen carefully to the instructor and drink enough water throughout the day (before and after your workout ). But during the class itself, you shouldn’t drink too much water so as not to overload your body.”
2. Reduce stress levels
Scientists at the University of Massachusetts Boston have found that warm air enhances the antidepressant effect of yoga. Practicing Bikram yoga helps increase levels of the neurotransmitter GABA—a natural antidepressant—so that after class you’ll feel an improvement in your mood and overall emotional state.
In addition, regular yoga practice helps normalize cortisol levels—the stress hormone—which helps reduce anxiety and improve sleep. Deep breathing and meditative techniques, often used in Bikram yoga, activate the parasympathetic nervous system, which is responsible for relaxing the body and restoring energy.
“Almost anyone can practice Bikram yoga, regardless of age or physical fitness,” says Maria Artamonova. “However, if you have serious chronic health conditions, especially cardiovascular issues, be sure to consult your doctor before starting.”
3. Increase your strength and endurance
After just one week of regular practice, you’ll notice an improvement in your overall well-being, sleep quality, and the firmness of your skin and muscles. If you continue practicing for at least three months, you’ll become significantly stronger and increase your endurance.
It is important to note that gradually increasing the intensity of your workouts helps strengthen the cardiovascular system and improve metabolism. Regular exercise helps reduce stress levels and improve concentration, which has a positive effect on productivity in daily life.
Don’t forget the importance of proper breathing while exercising—deep, conscious breaths increase oxygen saturation in your tissues and help maintain optimal energy levels.
“Since the sequence of asanas remains consistent, it’s easier for beginners to adapt quickly and make progress,” Maria explains. “And experienced practitioners always have the opportunity to deepen their knowledge by revisiting the poses and discovering new possibilities within themselves.”
