HOT YOGA
In my last blog I talked about all of the benefits that come from trying new things. On a recent trip to London, I got to try something new I’ve wanted to do for a long time - Hot Yoga. I haven’t done much of any type of Yoga but I loved the idea of doing it somewhere hot. It sounded like it would be more relaxing, something that I’ve never been very good at. I’ve always been into competitive sports that require more power, speed and agility so yoga is something very different but also something I feel I need to introduce into my life to create more balance.
What’s it all about?
I’d heard a lot about Bikram Yoga and thought Hot Yoga was the same thing. Newsflash - apparently not! Although all Bikram Yoga is hot, not all Hot Yoga is Bikram.
So what’s the difference?
While both take place in a heated room designed to make you sweat, there are differences that separate the two. Bikram is hotter - sometimes much hotter! And while Hot Yoga consists of many different poses, Bikram’s 26 poses do not change. Here’s a more detailed list of how they differ:
• Bikram yoga consists of the same 26 poses and two breathing exercises performed in the same order every class for exactly 90 minutes.
• Hot yoga can be comprised of many different poses that vary by class and studio. Some classes are only 60 minutes.
• Bikram yoga studios must be heated to 105 degrees with 40 percent humidity.
• Hot Yoga rooms can vary in humidity and are generally heated to anywhere between 80 -100 degrees.
• The floor of Bikram yoga studios are carpeted and have mirrors on the front wall and bright lighting.
• Hot yoga may be performed with dim lights, by candlelight, and on any surface.
• There can be no music or hands-on instructor adjustments in Bikram yoga.
• Hot Yoga often has music playing during the class.
• You are not permitted to talk during Bikram Yoga.
• When doing Hot Yoga you are allowed to interact with each other and with the instructor.
What you need to know before you try?
It’s hot. I think we have already established that. It’s a fairly obvious statement to make but you need to be prepared for how hot it really is. Stepping into the room for the first time is actually quite nice, especially when it’s cold outside, but you have to be prepared to spend 60-90 minutes in this sweat box without feeling uncomfortable.
You also need to come to the class well hydrated. If you do you probably won’t need to drink much throughout the session. If you haven’t drank much prior to turning up, don’t try to make up just by knocking back a whole bottle. Too much water at once could leave your stomach sounding like a washing machine and leave you feeling a little sick. Same rules apply for when you have begun the class. Sip when you need to, but don’t overdo it. I had a carton of coconut water with me which was amazingly refreshing and did a great job of replacing the electrolytes I lost through sweating. It was a lot, believe me!
I made the mistake of eating lunch a little late and then went almost straight to class. Try not to eat a big meal at least 2 hours prior to starting. Don’t be hungry either though. A banana about half an hour before might give you just what you need to get you through the class.
If you are new to Hot Yoga, it might be a good idea to get there a little earlier so you can introduce yourself to the instructor and let them know of any injuries or weaknesses you have so they can give you alternative postures suitable to you if need be.
You will sweat. A lot! Wear light clothing that can breathe and will make the heat more bearable. I never felt uncomfortably hot even though I was wearing running tights and a loose vest top but that’s all I had. Next time I would probably go for shorts and a crop top. Don’t worry what you look like, it’s quite dark and there were many Yogis with more skin on show than clothes.
As I was travelling, I didn’t have a yoga mat or towel with me but I was able to hire both for a small charge. I’m sure most places will offer this but probably best to check before you go. Try to resist the urge to wipe the sweat away. Sweating is your body’s way of maintaining your normal body temperature so you may disrupt your body’s highly adaptive mechanism of temperature control if you do. Embrace the sweat. It actually feels great even if you or your clothes are not looking so pretty by the end.
Is it good for you?
It sounds like it should be but there has been a lot of misinformation about Hot Yoga’s benefits ranging from weight loss to detox and as with most things there are often two sides to the story. There is actually no evidence to suggest that Hot Yoga gives you any more fat loss than non Hot Yoga because the increase in weight loss is probably water weight and only short term weight loss at that.
Taking a 5000 year old practice and putting it into a 100 degree room has caused a fair bit of controversy amongst some yoga devotees. They are arguing that Yoga should be practiced without profuse sweating or an elevated heart rate.
Here are some of the benefits Hot Yoga claims to provide:
Increased cell generation
It makes sense that greater blood flow and oxygenation of tissues promotes this, but again, how is it different than any other form of exercise? It’s not. So to clarify, it is not a unique benefit of either Yoga or Hot Yoga, but rather a benefit of exercising in general.
Greater flexibility, improved balance and posture
This is a benefit of all forms of Yoga, but it also claims to elevate the heart rate and so is perfect for those who want to develop strength, flexibility and tone along with a cardiovascular workout. It also claims working in high temperatures helps the body relax, improves breathing and focuses the mind, which develops better mental concentration.
However a possible danger to being in a heated room can fool us into thinking our body is warmed up and could cause us to push ourselves further than may be right for our body, possibly leading to injury.
Boosted hormones, or endorphins, that promote happiness
This happens with any physical activity and is not unique to either Yoga or Hot Yoga. However, as with all exercise, if you enjoy it, you will feel more benefits from all of these aspects.
Sweating detoxifies our body
This is probably the biggest thing I hear from Hot Yoga enthusiasts and it was the one thing I thought might be a unique benefit. It’s one of those ideas that makes sense on the surface as even the physiological act of sweating inherently feels good. When you sweat whilst exercising you feel as though you are working hard, you are releasing endorphins associated with exercise and that can make you feel amazing. But then when you look at the actual science of how your body detoxifies itself you understand releasing toxins is not part of the skin’s job description.
Our body’s are pretty sophisticated and have a system to get rid of things they can't use, don’t need or see as toxic. After being broken down by your liver, these toxins are excreted in either blood or bile, which are ultimately filtered by your kidneys and intestines and leave the body in urine and faeces.
Sweat isn't part of this equation, it’s just a way of regulating our internal body temperature, a bit like a built in air conditioning system. The profuse sweating that happens with Hot Yoga may actually be detrimental and forcing your body to reach high temperatures coupled with not consuming enough water can actually impair your body’s ability to detox itself.
Anyway, toxins issue aside, if you do any type of Hot Yoga you will sweat. A lot. If that makes you feel cleansed, great. Just make sure you drink lots of water after your class as it will help your body rehydrate and move blood through your system.
My experience
As I walked into the room the first thing I thought was that it wasn’t as hot as I imagined it would be. It was quite a cold day in London and it was a really nice feeling to think I was going to spend the next 80 minutes in there.
Although I hadn’t done very much yoga before, I have learnt some of the basic poses and guessed it wouldn’t be too hard to follow along with the instructor. Only, she didn’t end up demonstrating any of the poses and most people looked like they had been there many times before. So, the next best thing was to copy someone near me. Well it would have been, had the nearest person to me not looked like she was on her break from her contortionist act in the Cirque Du Soleil. At one point I couldn’t really tell where her body ended and where it began! I’ve always considered myself to be quite flexible but this was a whole new level.
Another girl nearby who was sweating profusely by this point seemed to know what she was doing so I copied her instead which turned out to be a much better option. I found most of the poses quite easy and was trying to make a mental note of how to do the ones I really felt were working for me.
Lying on my back near the end of class, I have to admit that I’m feeling well-stretched and surprisingly relaxed. Sweat was dripping from every pore of my body but rather than feeling self conscious about it, it felt so good. My clothes and towel were absolutely drenched. Maybe embracing the sweat is the secret to the post Hot Yoga euphoria?!
As I walked out of the studio, I felt like I was walking on air. So relaxed and chilled out - such a nice feeling. Before showering and changing you are encouraged to kick back in the seating area where they provide you with teas, water and coconut water to rehydrate. I could have sat there for hours.
Would I do it again?
Of course. I loved it. I felt an atmosphere of total calm and tranquility from the moment I walked in to the moment I walked out. Maybe it was the thrill of the ‘trying something new’ or maybe I genuinely have taken an instant liking to Yoga of the hot variety. However, after finding out my class was not Bikram Yoga and now having a greater understanding what Bikram actually is - would I like to try that? Not so sure. The ‘no talking’, lack of calming music, the bright lights and the increase of temperature are certainly making me a little apprehensive but never say never. The only way I’ll know is to give it a go.
Where did I go?
Click in the link above for details of different classes, prices and timetables.
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