The incredible benefits of hot yoga
A practice introduced some 50 years ago, this form of yoga - hot yoga - is potentially one of the most transformative and healing spins on the ancient exercise you will ever encounter. From its cascade of mind-altering processes, to increased blood flow, thermo-adaptability and strengthening your actual DNA!
Read on to discover its origins, the details of these unbelievable benefits and how you can get started with me to take your first hot yoga class and seriously start to upgrade, or even lengthen your life!
The Origins of Hot Yoga, The Bikram Influence
Yoga didn’t start becoming hot, until a today controversial “guru” by the name of Bikram Choudhury brought this practice to the west in the 1970s. Bikram claims he was granted a green card by president Nixon after saving him from a leg amputation with yoga. He then opened his first studios in LA and his success quickly skyrocketed.
His sensational style of yoga was profound and a way out of the cage for Americans in a society dominated by consumerism and stressful work life balance. I was living in NYC in 2006 when the Bikram Yoga Franchise came out and studios were popping up on each corner street like mushrooms. This is how I started my journey into yoga, I quickly became a “Bikram Yoga addict”, I was hooked after my fist class and practiced religiously for years!
Hot Yoga vs Bikram Yoga
A Bikram Yoga class is 90min in 40 degrees Celsius with 40% humidity. The sequence is a set of 26 postures and 2 pranayama exercises all done in a specific order. The experience was copyrighted and Bikram would sue any studio not following the rules for them to loose the franchise. Bikram teachers followed a teaching script and most embodied the master military style when delivering a class. The rules are strict, no late comer allowed, you can’t get out of the room and you can only drink sip of water at specific points of the class.
When the Bikram empire collapsed everyone started their own version of Hot Yoga. As a result a hot yoga class in a studio can be totally different from another.
At TriYoga, hot yoga classes are standardised to offer a consistent experience. We teachers are all certified from the same hot yoga training lead by Kristin Campbell .
The classes are 60 or 75min, open to all level, the room is set at 36-38 degree, we use far-infrared panels which are incredibly effective at removing toxins, improving circulation, and relaxing the muscles (unlike cheaper near infrared heat used in some other studios). The sequence is well rounded, similar to the the classic Bikram sequence with an emphasis on backbends and Nataranjasana (dancer pose) as the peak pose held for 1.5min on each side. However, you will be offered variations in line with your abilities! The class is alignment based and is a strong grounding practice. The aim is to offer practitioners a transformative experience with incredible physical, physiological, and psychological benefits.
So let’s dive a bit more into what set hot yoga apart from other yoga practices…
Why is the heat essential to the practice?
Because of thermoregulation, our capacity to adapt to intense temperatures, either hot, or cold brings us back into some form of homeostasis, or balance and wellbeing. During this process we regulate our temperature using our respiratory and cardiovascular system and also through sweating in case of hot temperature.
Hot Yoga and Cardiovascular Optimisation
A wonderful process happens when we begin to practice hot yoga, the body sends blood to the skin so it can release heat more efficiently, and hence the flushing effect. (aka your yoga glow:). This also stimulates vasodilation, which is simply when blood vessels widen to accommodate an increase in blood flow.
An increase in blood flow means:
More enriched vitamins and nutrients flushing throughout the body
Removal of waste products in the body and lymphatic system (lactic acid, carbon dioxide)
An increased tendency for stem cell activation (an adaptive type of cell that can heal)
Enhanced level of performance due to an increased supply of oxygen to the vital areas of the body, namely the working muscles and the brain
Helps the steadiness of the heart rate and seeks to tamper any irregularities associated with sudden or too intensive exertion
Thins the blood to flush out the circulatory system of toxins and clogs
Increases heart rate to exercise the heart more!
Note however that increased blood flow can also lead to dizziness and fainting, if you have low blood pressure it is advised to consult your doctor ahead of attending those classes.
Hot yoga to detox
The body has three way to detoxify : by Sweating, breathing or waste removal (pooping and peeing). During hot yoga class you will sweat and adjust your breath to withstand the heat.
You will sweat mostly water but you will also loose minerals (potassium and sodium) hence the importance of staying hydrated and consider electrolytes intake.
Sweating has positive effect on your skin as it moisturizes and cools the skin, it even helps kill harmful bacteria on your skin’s surface. However, there is a critical point to remember that sweat shouldn't sit on the skin for too long. It's essential you take a good shower post class, I recommend a light scrub since your pore are open.
Its not just a yoga class, you also get facial along the way!
The body will regulate its temperature though increase breathing which brings more oxygen into the body. As you learn to regulate your nervous system with the long deep breath during class you also improve your sense of control and self awareness which are key to your life off the mat.
The mental benefits of hot yoga
Aside from the obvious, as we try to survive in the challenging temperature and not pass out, the static poses brings about a meditative, zen-like state. Abstaining from ‘flowing’ from pose to pose and sustaining prolonged holds in a still position is an invitation to silence, and through this door, lies the understanding of how to be with yourself. When teaching a hot yoga class, we aim to inspire student to give their best and stay present in order to discover what they already know in becoming more of who they already are. This is what we call ‘Svadhyaya’, or self-study thought ‘tapas’ or self discipline.
From a yogic perspective this kind of practice bolsters your Dharana (concentration), setting you up perfectly for a seamless transition into your Dhyana (Meditation).
impact of HOT Yoga on your DNA
During thermoregulation, our telomeres - the little strands within our DNA that essentially act as our lifespan - become activated (Burbano and Gilson, The Power of Stress, 2021) and there is a great dearth of scientific evidence backed by empirical research over the past 50 years (Goto, et al. 2007; Rattan, 2022; Lindsay, 2005) to substantiate the claims of hormesis (or the idea that a small dose of stress is good for you) has on DNA.
Hot yoga therapy is a prime way to tap into hormesis and the body’s natural, innate and simply beautiful way of adjusting and regenerating in times of stress, whilst honing your practice!
Things to Consider Before Embarking on the world of Hot Yoga
Because of the intensive nature of hot yoga, there are some health considerations you should take into account before getting started.
Prepare adequately! This means ensuring you are properly hydrated (at least 500ml water an hour before), avoid food, coffee and diuretic ahead of class. Arrive at the studio 10min in advance so you can get acclimated to the heat before diving in the class. Inadequate preparation can result in: Heat cramps; fainting; heat exhaustion; heat stroke; heat rash; or something a lot more serious, so it is advised to take precaution!
An increase of blood flow when you are in the midst of challenging postures can lead to a decrease in the brain’s blood flow and thus leading to less oxygen in this area - this is not a scary thing, but you may feel faint whilst practising, especially the first time, so be wary of this and don’t overexert yourself.
If you have low or high blood pressure - If you have low blood pressure, don’t take this on until you get the all clear from your doctor. Studies from the American Heart Association have shown that hot yoga can lower your blood pressure making your condition a worse. However, if you have high blood pressure, taking regular classes will help with blood regulation!
Take a Hot Yoga class with me at TriYoga
I started my yoga journey with Hot yoga and as a result I love teaching it since this practice had such an impact on my life.
I offer two 60 and one 75mins classes per week which are open level at TriYoga in Chelsea.
Thursday 6pm - Hot Yoga 75mins
Friday 7:30am - Hot Yoga 60mins
Sunday 5pm - Hot Yoga 60mins
It’s a perfect practice to get started with yoga and yet will offer challenges to avid practitioners wo are not use to the heat.
So guys, don’t freeze any longer this winter and get started with your first hot yoga session!
With love, Sarah x
References
Burbano, M., and Gilson, E, 2021. The Power of Stress: The Telo-Hormesis Hypothesis. Cells, 11(10)
Goto, S., Naito, H., Kaneko, T., Chung, H., Radak, Z, 2007. Hormetic Effects of Regular Exercise in Aging: Correlation with Oxidative Stress. NRC Canada
Lindsay, D, 2005. Nutrition, Hormetic Stress and Health. Nutrition Research Reviews, 18, pp.249-258
Rattan, S, 2022. Physiological Hormesis and Hormetins in Biogerontology. Current Opinion in Toxicology, 29, pp.19-24
Heart Association https://newsroom.heart.org/news/temps-up-blood-pressures-down-in-hot-yoga-study
Tapasya Hot Yoga Training material https://kristincampbellyoga.com/what-is-thy