Around 16 million Americans have taken up yoga, and it’s no surprise why. This ancient practice boasts a variety of physical and mental health benefits. One increasingly popular type of yoga is called hot yoga, sometimes known as Bikram. In hot yoga, practitioners perform poses in heated rooms ranging from 90 to 106 degrees Fahrenheit. The idea is that the heat helps to detoxify the body and allows participants to deepen their poses. However, practicing yoga in such heat can pose certain risks, such as dehydration and injury. To stay safe while enjoying your hot yoga session, follow these simple guidelines.
1. Know the poses
Before starting hot yoga, become familiar with the poses you’ll be performing. Hot yoga is physically demanding, and the heated environment adds an extra challenge. Practicing the poses in a standard yoga environment first might make it easier to transition to hot yoga without sustaining injuries.
2. Stay hydrated
As you’ll be sweating more during hot yoga, staying hydrated is even more important than in regular yoga. Make sure to drink plenty of water before, during, and after the practice to prevent dehydration.
3. Get clearance from your healthcare provider
Hot yoga can be strenuous on your heart, joints, and muscles. Be sure to consult with your healthcare provider before participating in hot yoga, especially if you have any existing health issues or concerns. Individuals with heart conditions should specifically consult with their cardiologist before trying hot yoga.
4. Bring your equipment and wear appropriate clothing
Equip yourself with a good quality mat, a towel, and comfortable clothing. Wearing shorts is recommended for hot yoga, as the heat can make wearing long yoga pants uncomfortable. Bringing your equipment can also help maintain a sense of cleanliness and hygiene during the practice.
5. Communicate with your instructor
Before attending a hot yoga class, discuss with your instructor the types of poses that will be undertaken during the session. This way, you’ll have a better understanding of what to expect, and can prepare yourself accordingly. Moreover, don’t hesitate to ask questions during class if you’re concerned about a certain pose or element of the practice.
6. Know your limits
It’s essential to be aware of your own body’s limits during hot yoga. Recognize the signs that you’re pushing yourself too far, and don’t be afraid to take a break or modify a pose when needed. Understanding your limitations is crucial to maintaining a safe, healthy, and enjoyable practice.
7. Choose a reputable studio and instructor
When attending a hot yoga class, selecting a studio or instructor with a good reputation is always a wise choice. This can help ensure that you receive quality instruction and guidance throughout your practice, reducing the risk of injury or discomfort.
8. Listen to your body
Pay attention to any physical signs of fatigue or discomfort during hot yoga. A certain degree of strain and challenge is expected, but if you experience pain or extreme discomfort, it’s crucial to stop and reevaluate your practice. Pushing your body past its limits will only lead to injury, so it’s vital to listen to your body’s signals and adjust your practice accordingly.
By following these guidelines, you can reap the numerous benefits of hot yoga while minimizing the risks associated with this demanding practice. Stay safe, stay hydrated, and enjoy the journey towards a healthier mind and body.
