It’s cold and wintery and all you want is to be cosy and toasty – so, why not try hot yoga this winter? It’s a great form of exercise and you’re guaranteed to really sweat! But is it all it’s cracked up to be? We examine the benefits and disadvantages below as well as look at considerations for women on their periods or going through menopause.
Hot yoga offers a calorie-torching blend of physical exertion and heat exposure often in room temperatures of close to 40°C. While this form of yoga became popularised thanks to the likes of Bikram and its weight-loss promises, it has both advantages and disadvantages. We break these down to help you decide if it’s the right fit for your fitness routine.
The Benefits of Hot Yoga
Greater Flexibility
A heated room means warmed-up muscles, allowing for deeper and safer stretches. A study published in the Journal of Strength and Conditioning Research found that participants in a heated yoga class showed improved flexibility compared to those in a non-heated environment.
Improved Cardio Health
Hot yoga is more intense than traditional yoga because the heat increases your heart rate and boosts circulation. Research in the Journal of Alternative and Complementary Medicine indicated that hot yoga could positively affect cardiovascular health, in the same way that a moderate-intensity aerobic exercise does.
Detox Benefits
Like that of a sauna sesh, the added heat equals more sweat, which helps to eliminate toxins.
Loving a little heat in winter? Read more about the The Health Benefits of A Regular Sauna Sesh here
Weight Loss
The combination of the asanas (yoga poses) and the heat, means a greater calorie burn. Studies show that participants can burn around 450 calories per 90-minute session, making this a great exercise option for a low-impact weight-loss programme.
Well-Being
Hot yoga includes all the great well-being and mindfulness benefits that any yoga class does, including practising mindfulness and breathwork exercises which have been proven to reduce symptoms of anxiety and depression.
Areas Of Caution When Practising Hot Yoga
Risk of Dehydration
It’s so important to not start a hot yoga class already dehydrated, so make sure that you’ve hydrated enough the day before the class. Also make sure to drink adequate water afterwards.
Heat Stress and Exhaustion
The intense heat can cause overheating, especially when you’re ot acclimated. Symptoms could be dizziness, nausea and even fainting. Be sure to listen to your body and take breaks when needed as well as not to practise when ill.
Risk of Injury
While the hot room means that your muscles will be nice and warm, there is always the risk of overstretching. It’s recommended that beginner yogis start with more traditional yoga before removing into a heated space.
Sensitive Skin Awareness
If you have sensitive skin with conditions like eczema or acne, these may be exacerbated by the heat. It’s advisable to shower immediately after the session or consult with your dermatologist in advance and perhaps opt for a non-heated yoga class instead.
Hormonal Caution for Women
If you are experiencing hot flashes the heat may add to your discomfort, triggering flashes. Women going through hormonal fluctuations may be more prone to feelings of dizziness or nausea in the heat. Additionally, women on their periods who are prone to fatigue may need to take special caution to hydrate more and take more breaks in the class or opt for a gentler yoga class during menstruation.
It’s always important to listen to your body and figure out what works for you within the limits that you can push yourself while exercising and building your fitness. If you have any medical concerns, it’s always important to consult with a doctor before starting a new fitness regime or workout.
Never tried yoga and want to test it out online first? Check out our classes! For a full-body yoga session, try this video with yoga instructor, Amy Hoppy and our ambassador, Dr Fez Mkhize: https://medshieldmovement.co.za/video/workout-with-amy-hoppy-fez-mkhize/
For a gentle at-home yoga session with Amy, try this video: https://medshieldmovement.co.za/video/medshieldmovement-hiit-workout-with-mapule-ndhlovu/