Yoga practiced in high temperatures: Advantages, potential risks, and additional information
Hot Yoga: A Comprehensive Guide
Hot yoga is a popular form of yoga practiced in a heated room, with the most well-known variant being Bikram yoga. This article delves into the world of hot yoga, its different styles, benefits, and comparisons with traditional yoga and Pilates.
The Heat is On: Different Hot Yoga Styles
Hot yoga, in its essence, is yoga practiced in a room heated above normal room temperature, ranging from 80°F to 105°F with varying humidity. The original hot yoga, Bikram yoga, follows a fixed sequence of 26 poses and 2 breathing exercises in a 105°F room with 40% humidity. Other styles like Heated Vinyasa, Yin yoga, Ashtanga, and numerous other variants are also performed in heated environments, each offering a unique experience. [1][2][3][4]
Comparison with Traditional Yoga and Pilates
Hot yoga, particularly Bikram and Heated Vinyasa, tends to be more intense than traditional room-temperature yoga due to the heat-induced increase in cardiovascular demand, muscle warm-up, and sweat output. Traditional yoga varies from gentle (Yin, restorative) to vigorous (Ashtanga, power yoga), but without heat, the physical challenge level may be lower. Pilates, including hot Pilates, focuses on core strength, controlled movements, and alignment rather than flowing sequences. [2][3][4]
Benefits of Hot Yoga
Hot yoga aims to enhance flexibility, detoxification via sweating, cardiovascular fitness, stress relief, and mental focus, potentially amplifying traditional yoga benefits due to heat-induced muscle warmth and increased range of motion. Bikram yoga’s fixed sequence promotes strength, muscular endurance, and consistent practice discipline. Heated Vinyasa offers more variation, improving athleticism and breath control. [2]
Potential Risks and Precautions
While hot yoga offers numerous benefits, it can also carry risks, especially for individuals with certain medical conditions such as cardiovascular conditions, heat intolerance, history of heat stroke, diabetes, arterial abnormalities, anorexia nervosa, history of fainting, low blood pressure, low blood sugar, pregnant individuals, or those with kidney issues. It's essential to consult a doctor before trying hot yoga. [5]
Research on Hot Yoga
Several studies have shown that hot yoga can improve bone mineral density, potentially helping to prevent osteoporosis. It has also been found to reduce stress levels and improve mental health. Heat dilates blood vessels in hot yoga, improving blood flow to the muscles, which can help improve flexibility. [6][7]
A 2021 Japanese study found that hot yoga activates sirtuin family genes, which can counteract signs of skin aging. The American Psychological Association recognises yoga as an effective way to reduce depressive symptoms. [8][9]
A 2020 review found that yoga can be a good intervention to reduce depression and anxiety in children and adolescents. [10] Active stretching in hot yoga can increase flexibility and strengthen muscles. Hot yoga can support cardiovascular health by making the heart, muscles, and lungs work harder and boosting metabolism. [11]
A 2018 study suggests that hot yoga can improve plasma volume and cardiovascular performance in elite female field hockey players, potentially acting as a performance enhancer for athletes. [12] Hot yoga can burn more calories than traditional yoga due to the heat and the prolonged time spent in challenging poses. [13]
However, some research suggests that exercising in hot environments negatively affects the kidneys, and further studies are needed to determine the long-term effects of hot yoga on the kidneys. [14]
In conclusion, hot yoga styles like Bikram and Heated Vinyasa deliver higher intensity workouts than many traditional yoga classes due to environmental heat and sequencing, enhancing flexibility and cardiovascular load. Pilates, including heated variations, differs by focusing more on core muscle strengthening and controlled movements rather than flowing postures or breath-synchronized sequences.
Sources: [1] alpeshyoga.com [2] goodrx.com [3] instagram.com [4] theinfernohyp.com [5] rishikulyogshalarishikesh.com [6] [7] [8] [9] [10] [11] [12] [13] [14] Various scientific studies and reviews, available upon request.
- Science has shown that hot yoga, particularly styles like Bikram and Heated Vinyasa, can lead to improved cardiovascular fitness, enhanced flexibility, and the potential for increased bone mineral density, similar to findings in certain fitness-and-exercise regimens.
- In the realm of health-and-wellness, hot yoga offers a unique approach, combining the benefits of yoga with the added elements of science-backed detoxification, stress relief, and mental focus, creating a fusion worth exploring for those seeking diverse fitness and wellness practices.
