Doing Yoga can be fun with “Hot Yoga”. Strengthen your body and make it fit without going into hectic exercises. This article is all about the Hot Yoga practices that help you getting rid of fat like crazy!
Have you heard of hot yoga?
The practice, which came into existence in the 1970s in the United States, unites everything we enjoy in an exercise: it is aerobic (that is, it boosts your cardio activity), strengthens muscles, prevents and cures diseases, detoxifies and makes you more willing and happy.
Do exercises in a heated room to stimulate sweat, decrease the chances of muscle damage and eliminate more toxins: this is the main idea of hot yoga. The activity promises to further enhance flexibility and potentiate the effects of exercise that works both body and mind.
Well, the formula sounds magical, but we promise it’s easier than it sounds. Let’s get into more detail.
Hot yoga basically consists of a 60- or 90-minute yoga class in a heated room between 38 ° and 40 ° with controlled humidity. The warmth – more comfortable than it seems – helps relax the muscles, leaving the joints softer. Thus, the practitioners advance in the postures with more facility and intensity, without so much risk of injuries.
How does hot yoga work?
First, it is important to know that the first and best-known modality of hot yoga is Bikram yoga.
The warming of the room for the practice of the activity should have a specific temperature: 40º C. For an hour and a half, the Bikram or Hot students do a series of exercises with emphasis on the realignment of the spine and correction of the posture. According to the instructor, this relieves back pain and improves the functioning of the central nervous system.
The Bikram hot yoga series still work on the realignment of the body as a whole, greatly strengthens the muscles of the legs and back, allowing the bones to be realigned and held in place.
Bikram, as well as Ashtanga yoga, has a fixed sequence of postures, unlike power and vinyasa yoga, in which the teacher brings a different proposal to each encounter.
On the progress of activities, all sessions begin with breathing exercises, which increase lung capacity and soothe the mind, generate more energy for the lesson, and stimulate the production of internal heat.
This exercise is followed by the Asanas, which are done twice each, and the first set of each Asana prepares the body for the second set, and one Asana prepares the body for the next, so that at the end of the lesson, the student can bend the spine back more sharply, which he could not do at the beginning of the class.
At the end of the activity session, more breathing exercises are done to help eliminate more toxins, in addition to toning the muscles of the abdomen and massaging the internal organs.
Hot Yoga X Traditional Yoga
Hot yoga is different from Ashtanga, for example – an also vigorous yoga strand, which utilizes various self-heating breathing resources to let the exercise deeper. But because it is done in a room at room temperature, it creates a greater risk of injury.
“In hot yoga, greetings to the sun are replaced by the heated room. How does it help?” This strand reaches a wider audience, such as people with chronic problems or older (and therefore less joint mobility). ashtanga can be very intense for them, because of the Surya Namaskar, an intense sequence of postures.
Prepare yourself, there are many! In addition to balancing and strengthening all internal systems of the body, the hot yoga series prevent and cure chronic diseases and injuries, and delay the effects of aging.
Hot yoga is also aerobic: exercising in the heat detoxifies the body through sweat and the compression of the internal organs.
Systems digestion and breathing, as well as the endocrine, lymphatic and elimination, will begin to work harmoniously. Your appetite should normalize over time and your cravings for foods that harm your health will tend to decrease. Everything happens naturally.
The practice of hot yoga offers fresh blood to 100% of the body, realigns the skeletal system, reduces body wear and improves blood circulation and energetics. Breathing is everything when you breathe completely, you have a healthier life.
For Carol, the benefits of hot yoga were visible in a body and in life. “Not only did you get a little drier, but also more willing, you will feel all your muscles awake. After class you see your skin and hair also renewed, brighter and more alive.
These are a few tremendous benefits of Hot Yoga- Read it till the end
Since Bikram or Hot yoga is practiced at 105 degrees Fahrenheit, it usually heats the body, and a warm body increases flexibility. A flexible body can be moulded in any shape you desire. On the other hand, the 26 postures of this form of yoga strengthen the spine, extend muscles and improve posture, which increases flexibility.
✧ Improves Blood Circulation and Releases Toxins
Bikram or Hot yoga works in two dynamics, one is called the extension and the other is called compression. While performing arts numerous asanas, the professional person compresses numerous elements of the body, quickly taking off blood circulation. This activity causes the heart to pump more blood to make up for the shortage. Once you finish the yoga posture, newly oxygenated blood is restored in parts of the body that are compressed during the process. It is known that the influx of fresh blood improves blood circulation and releases various infections, bacteria, and toxins from the body.
✧ Tone Your Body
Hot places and effective 26 asanas will certainly help you reduce your weight, but the best thing about this activity is that it tones the muscles and the various parts of the body. This eliminates the flaccid effect and helps in the dispersion of the stored fat, to get out of the vicious circle of the fats, therefore, it has a great effect of corporal toning.
✧ Induces Deep and Peaceful Sleep
The two breathing exercises included in the series of other exercises induce a better sleep than normal. Respiratory activity helps break the hectic lifestyle and helps you focus on the breathing process which, in turn, relaxes your mind, releases stress, and allows you to relax for a deeper and more peaceful sleep.
✧ Improve Your Overall Health
Bikram or Hot yoga not only helps relieve stress or strengthen joints and muscles but also improves digestion and metabolism, which ultimately stimulates the immune system. Therefore, it helps promote a sense of peace and well-being.
Know Some Extra Points and tips:
The hot room
It is common to feel nauseous and dizzy during your first class. Practicing yoga in a heated room reveals our present condition and inspires us to take better care.
Generally, the problem is that we do not drink enough water in our daily lives, let alone exercise in a heated room. In the heated yoga room, your body needs the proper amount of water to allow perspiration to release heat from the body. Body as you practice, so it is estimated that the practitioner needs 2 to 2.5 liters of water (taken throughout the day) to stay in the room for 90 minutes of practice.
Weight Loss- Yes…You can!
Not generalize the number of calories a person loses during practice: it will all depend on the effort and also the metabolism of each. “What we see is that the loss does not just come from physical exertion.” Yoga moves the glands and the endocrine system, and by regulating the glands, you balance your weight for. Weight, regulate the weight up, for example “.
Regularity and naturalness
Fact is: the practice has to be done regularly, so you educate your body to think and work according to the law of nature. After you start, you no longer want to eat industrialized and heavy foods. Naturally, you make healthy choices because you develop a connection with your body.
You do not have to force anything. Everything ends up happening in your time and in the flow that nature provides for you!
Path to self-knowledge
Hot yoga also offers the practitioner the ability to connect with emotions. You balance and strengthen all the internal systems of your body, your mind gets a 90-minute rest and you learn to live the present moment, you do not think about anything else, which is highly relaxing.
Crying during class? It’s okay!
Class work is very powerful in many ways because it works with the subtlest energy in the body. if you’ve never laughed or cried, what are you waiting for?” These are very normal reactions and very welcome.
Yoga positions which should be tried at Home for better living life:
It is important to remember that yoga is not a sport and it is not about competition, that is, never force a position too much to reach its maximum. Respect your limits, and if you feel pain, do not practice the position, prefer another one in which your body feels more comfortable.
Also, keep in mind that practicing at home does not replace the knowledge of a professional. Seek to teach with qualified teachers, they will know how to treat the boundaries of everyone!
Check out the following Hot Yoga Positions that you can do at home whenever you want. Don’t forget that, in practice, one should inhale and exhale properly through the nose.
Padmasana (Lotus Position)
The lotus position is a posture in which the individual remains seated with legs crossed and feet opposite the thighs to meditate following Indian practices. It was established in the tradition of Hindu yoga. The position resembles a lotus flower, improving breathing and promoting physical stability. This asana (position) works the flexibility of the joints of the knees and ankles, tone the abdominal organs and the spine, promoting greater blood irrigation at the base of the trunk.
Padahastasana (forward foot flexion)
Feet together, raise your arms with inspiration. All bending presupposes traction of the spine. Go down the front letting out the air and relaxing the body. Keep your legs straight, feet together, and your body loses. The position becomes complete when the head touches the legs. It will be considered incomplete until this happens.
Chatushpadasana (Inverted Dog)
From the position of hands and knees on the floor, push with your feet and hands, stretching your legs to the inverted dog position. Your weight should be spread evenly over your hands and feet and you should make sure you are opening the chest so that your shoulder blades are slightly joined and your neck is kept in a neutral position. Let gravity push your heels gently toward the floor, although it is normal that you cannot fully extend them. Stay here and breathe for about 30 seconds.
Paschimottánásana, or the posture of the forceps, is an excellent exercise of stretching of almost all the posterior muscles of the body, it also strengthens the abdominal muscles ensuring more health and better functioning. Relax in the posture, breathe normally, always inhaling and exhaling through the nostrils, with each breath try to grow in the posture, adjusting to it.
Lie down, with your hands at the side of your hips, raise your legs outstretched, pulling your hips off the floor and resting your hands at the level of your kidneys. Do not push and let your legs extend with your feet pointing toward the ceiling. The characteristic of this position is to leave the body very straight, perpendicular to the ground.
Lie down, with your hands at the side of your hips, raise your legs extended by lifting your hips off the floor and supporting your hands at the height of your kidneys. Do not give impulse. The feet should touch the ground to the side of the head. This position is characterized by the touch of the feet or knees on the floor, towards the side of the head.
The position of the tree
Standing, place your weight on your left leg and lift your right leg. Hold your knee with both hands, concentrating on keeping your balance. If it’s the best you can get, relax and breathe. Ready to go further? Place the right foot inside your left thigh, as in the picture above, and then place your hands in a prayer position. If you feel comfortable and balanced, you can complete the position by raising your arms above your head. Hold this position and breathe for about 30 seconds. If you fall and break the posture do not worry, start again and take the breath count again. Place both legs on the floor and repeat the process with the right leg. To get out of the position put both feet on the ground gently.
From the tree stand, sit on the ground and then lie on your back. Put your arms along your body, one foot apart, and your feet about the width of your thighs. Relax and let your legs naturally spin out. Focus on relaxing all muscles, from the top of the head to the tip of the feet, take a deep breath and completely relax. The relaxation position may not seem like an important posture but it is as beneficial as any other in this series as the muscles process all the work done previously. Relax and let your body recover.