What is hot yoga: the pros and cons of classes
want to get in shape, but at the gym, after work, there is neither time nor energy left? Perhaps hot yoga is your option.
Bikram yoga, better known as hot, came to us, as well as the traditional version, from India. It was named after its inventor, Bikram Chowdhury, a man who practiced yoga almost from the cradle.
Because of a serious injury he had received once, he had to give up his hobby and spend many years recovering.
After unsuccessful attempts to regain his lost health, Bikram unexpectedly discovered for himself that exercises performed in a very heated room significantly accelerate the achievement of the desired effect.
Today, Bikram Yoga has gained wide popularity not only in America and Europe but also here. The peculiarity of such training is that all exercises are performed in a room heated to 40 gadus, which is why hot yoga has a number of contraindications.
- Hot yoga, like traditional, provokes active burning of calories, which continues for some time after the end of classes, and in the case of Bikram Yoga, things are even better – because of the high temperatures, the process of losing weight is even faster. Thus, hot yoga is excellent, and most importantly quick way to lose weight, get rid of cellulite in a short time and get your body in good shape.
- Due to the high temperatures in the room, you sweat profusely, which means, along with sweat, unnecessary toxins and wastes come out of the body through the skin.
- The body, due to a long stay in a very hot room, becomes more flexible, which means stretching exercises will be more painless for you.
- Hot yoga has a good effect on the heart, helping to strengthen the cardiovascular system and respiratory system.
- This kind of yoga is best for quickly recovering injuries of varying severity.
- Bikram Yoga helps you relax after a hard day and tidy up your nervous system.
- The first and perhaps the main disadvantage of hot yoga is that only absolutely healthy people can do it, alas, there are very few of them in big cities. Contraindications include even the presence of such a seemingly insignificant disease as vascular dystonia. If you react poorly to temperature changes, Bikram Yoga is unattainable for you, because classes in this mode can cause severe dizziness or even faint in people with weak vessels. The same goes for people with heart disease.
- It is forbidden to engage in hot yoga if you have varicose veins, as the pressure on the vessels will only aggravate their condition.
- When we are stuffy and hot, we feel thirsty. This is a natural process. In conditions of Bikram Yoga, profuse sweating occurs and, of course, I feel like drinking twice as much. And this means that the load on the kidneys increases.
- You should not do yoga in the morning, because after training the body is simply not able to quickly recover and return to its usual rhythm.
six things nobody tells you about hot yoga
Hot yoga sounds scary. Not many people go to sweat in an environment where the temperature rises above 30 degrees. For those who want to try hot yoga but are hesitant, I went to some of New York’s flow-based hot yoga studios to dig out the truth and get some tips!
1. Prepare and come
Hot yoga is sweaty and slippery, so make sure you wear the right clothes. Dress lightly. Shorts and tank tops are good, and water-absorbing materials are better. Towels and mats are also required to prevent slipping.
2. You can rest in the middle
It’s not called hot yoga. Really hot Move your body to get hotter. If you feel a little dizzy or want to cool down, take a break.
If you want, you can rest at any time, and rest. Your instructor will tell you to continue.
If you are going to do hot yoga in the evening, you should eat nutritious food throughout the day. It is best not to eat an hour or two before class, but if you do eat a little food that is high in electrolytes.
Pre-yoga snacks include fresh coconut water, half a banana and watermelon with a little salt.
4. water, water, water
Do you think you can go for hot yoga without a water bottle? To maximize the effectiveness of hot yoga and avoid unnecessary dizziness, be sure to take plenty of water. In order to experience hot yoga properly, drinking water is the most important.
5. It is an exercise to build muscle strength
Sweating and crouching are not all. You will also do a lot of muscle work. Build upper and lower body strength and strengthen the central muscles.
6. Flexibility is better than a regular yoga
Have you ever felt more muscle pulling in winter than in summer? Hot yoga increases flexibility because the heat increases muscle elasticity. It warms your muscles and makes it easier to move.
Bikram Yoga for weight loss
Bikram yoga, or hot yoga, as it is also called, is one of the branches of hatha yoga, named after Bikram Choudhury. Bikram Chowdhury, when he was only 13 years old, received the title of National Yoga Champion of India; it was in 1957. However, after 4 years, at the age of 17, Bikram Chowdhury severely injured his knee; doctors’ forecasts sounded very deplorable: Bikram will never again be able to move independently.
But the young champion did not despair and, under the strict guidance of Bishnu Ghosh, his mentor began in a certain sequence to perform asanas aimed at the full restoration of the injured part of the body.
A distinctive feature of the implementation of such a complex of asanas was that the room where the classes were held was very hot. This was necessary in order to work out the injured knee as efficiently as possible, as well as in order not to receive additional damage. The result of hard work was the fully restored Bikram knee.
Bikram Chowdhury justifiably believes that hatha yoga brings the most positive results in conjunction with the hot climate of India.
Naturally, not everyone who wants to have the opportunity to practice Bikram yoga in a hot country, therefore, the appropriate temperature regime is artificially created in the premises of any country, even northern ones.
As a result of refinement and improvement of the sequence of exercises, Bikram Chowdhury created his own unique direction of Hatha Yoga, which today we know as Bikram Yoga.
Bikram yoga: exercises and asanas
During classes, a complex consisting of 26 asanas are performed in a strictly defined sequence. It is very important to carry out these exercises to the end and repeat each of them twice, despite their fatigue or unwillingness. As a result of each such practice, vital energy — prana — circulates in the human body, and organs are exposed to beneficial effects. So these are the following exercises:
- Pranayama, or breathing practice, is aimed at relieving fatigue, relaxing and at the same time focusing on the upcoming lesson.
- Asana of the month – Ardha Chandrasana. It relaxes and gradually stretches the muscles of the whole body, as a result of which the practitioner of Bikram Yoga is now fully ready to perform basic exercises.
- Asana of the inclination to the feet – Padahastasana. Stretches the muscles of the legs and buttocks, blood circulation in the brain becomes noticeably better, and the pressure returns to normal.
- Stool Asana – Utkatasana – increases muscle tension in the legs and diaphragm. This asana is directed to bring the peritoneal organs to tone, to massage the heart and expand the lungs.
- Asana of the eagle – Garudasan. This exercise aims to develop coordination; this is due to the fact that some muscles of the body are tensed, while others are relaxed. As a result of this asana, pain in the back and joints disappears, muscles of the legs come in tone, blood flow improves.
- Exercise of Dandayaman Janushirasan. This asana is aimed at developing a sense of stability, discipline and gaining emotional inner harmony and balance. In physical terms, the back is relaxed and the muscles of the legs are strengthened.
- Asana of the bow – Dandayaman Dhanurasan. This exercise is aimed at stimulating blood circulation in the chest area, thus, the heart is saturated with oxygen. The press and muscles of the buttocks become toned.
- Asana Swallows – Tuladandasana. It has a moderate load on the heart, stimulates its intense work and blood flow, thereby cleansing blood vessels, enhances the activity of the brain. Asana swallows is an excellent prevention of cardiovascular diseases.
- Exercise of Dandayaman Bibhaktapad Paschmottanasan. This asana is aimed at stretching the muscles of the back and increasing blood flow to the joints. Since the work of the small intestine is stimulated, the body is cleansed of toxins.
- Asana of the triangle – Trikonasana. This exercise is aimed at the simultaneous study of all the muscles of the body and increase metabolism. This asana is extremely useful for the fair sex with an irregular menstrual cycle.
- The asana of the compression of the body – Dandayaman Bibhaktapad Janushirasan – stimulates the work of all glands of our body, especially the thyroid; She also helps to combat reproductive system disorders and frequent chronic migraines.
- The tree asana – Tadasana – is aimed at stretching the spine and strengthening the back muscles, posture is getting better, the ton is toned, the tension in the abdomen is reduced.
- Padangustasan exercise is aimed at developing balance and strengthening willpower, as well as stretching the muscles of the legs.
- Asana of relaxation – Shavasana. Such an exercise relaxes each individual muscle of our body, as a result of which the movement of both blood and lymph returns to normal, and all organs are enriched.
- Exercise Pavanamuktasan, the result of which is a massage of organs inside the body in a natural way; This is especially beneficial for the digestive system.
- Asana Sit-up cleanses the lungs of the air that has stagnated in them
- Asana Cobra, Bhujangasana. During this exercise, the arms are strengthened, the back muscles become flexible. Thus, the prevention of diseases in the lumbar region, such as, for example, arthritis. The efficiency of the liver and spleen increases, the pressure returns to normal.
- Asana Locust, Shalabhasana. Great for those who have a sciatic nerve pinched or vertebrae dislodged, and in addition, this is an excellent prevention of varicose veins. Such an exercise tightens the gluteal muscles well and contributes to the fact that all the “excess” from the sides go away.
- Asana Purna Shalabhasana perfectly develops and tightens the press.
- Asana Boats, Dhanurasana. This exercise helps the spine and muscles around it to become more flexible. All internal organs come in tone; if there were any irregularities in their work, the exercise helps to normalize it.
- Asana of the hero, Supta Vajrasana. During this exercise, the spinal muscles and ankles are stretched, as a result of which the hips and abdomen are noticeably tightened. In addition, the hero’s asana is the prevention of diseases such as gout and varicose veins.
- Asana of the turtle – Ardha Kurmasana – improves sleep, helps to get rid of frequent migraines, improves memory and normalizes the blood circulation of the brain, as well as prolongs our life.
- The camel’s asana – Ushtrasana – helps to stretch the muscles of the back, and also eliminates internal feelings and disharmony with oneself.
- Rabbit asana – Sasangasana – helps to reduce tension in the shoulders and neck, as well as the prevention of colds.
- Exercises Janushirasana and Pashchimottanasana restore metabolism and appetite.
- Asana, during which the spine twists, Ardha Matsyendrasana is the final exercise of the whole complex, contributing to the healing of all systems of our body.
Bikram Yoga: contraindications
Since Bikram Yoga is practiced in rooms where it is very hot, there are some contraindications. They can be temporary and permanent.
Permanent contraindications include:
- chronic forms of cardiovascular disease;
- severe asthma;
- acute diabetes.
Temporary contraindications include:
- the period of gynecological inflammation and critical days in women;
Bikram Yoga: Description
As already noted above, the practice of Bikram Yoga occurs in rooms with a certain temperature regime, namely: the room must be up to + 40 °, and air humidity – up to 80%.
Achieving the effect of a sauna where yoga classes take place helps to warm the muscles and stretch them gradually and evenly; In addition, profuse sweating occurs.
So the human body and body are fully prepared for constant movement and heavy load; such exercises are especially effective for people with injuries of the musculoskeletal system.
If the state of health allows and there are no serious contraindications, then Bikram Yoga is suitable for everyone, and no matter what age category they belong to. Such special training also does not require any special physical preparation.
If you are serious about practicing Bikram Yoga, choose either the morning or the end of the working day, before going to bed.
It is very important to pay attention to how much water you consume. Since the body loses a lot of fluid during Bikram yoga, drink at least two liters of water per day. You can take food two hours before the start of the lesson and two hours after its completion.
Follow the drinking regimen and diet even on days when classes are not available. Use purified water, fruits, and low-fat dairy products, lead a healthy lifestyle and give up all bad habits.
Bikram Yoga: benefits
First of all, it is worth noting that the successful outcome of Bikram Yoga practice is entirely up to you. Regular classes, during which you fully devote yourself to practice, will very soon bring success:
- metabolism is restored;
- all muscles come in tone;
- flexibility comes;
- the skin becomes elastic;
- the complexion will improve;
- exposure to stress and depression is reduced.
Bikram yoga brings to a person not only physical health, but also discipline, balance within himself and harmony with the outside world, and in addition, it is a wonderful and effective tool for self-development.