In order to complete this project successfully, I went to my first hot yoga session and I enjoyed it. Hot yoga refers to yoga exercises performed under hot and humid conditions. The high heat enables your muscles to warm up and relax, making it easier to stretch and thus avoiding injury. Sweating also detoxifies the body and clears the skin. Hot yoga is a very good stress reliever and confidence builder too! Endorphin is a hormone that is released in your body that helps alleviate stress. The endorphin rush you receive after completing a hot yoga session left me feeling like I was on top of the world. (Heat Yoga).
There are many benefits of hot yoga! The first one is warming your muscles. The heat will allow you to safely reach new levels of personal flexibility in all different positions, which is very therapeutic for your body. Another benefit is that it is a healing therapy. With a regular practice, these asanas can help to heal old injuries and also prevent them in the future. (Heat Yoga). Detoxification of the skin is also a benefit, and I really noticed this one. After my class, I felt very fresh and over the next week, my face was unusually clear and without much acne, which I loved! The heated room also helps you to stretch more and get your cardio, but it also helps you sweat. Fitness expert Mandy Ingber stated that, “The postures themselves are detoxifying for your muscles, organs, and glands and sweating furthers that”.
According to Heat Yoga, practicing yoga in a heated room increases your heart rate and metabolism, allowing your blood vessels to become more flexible and making your body burn more calories. "Hot yoga is amazing for weight loss, as you sweat like a fiend. Like other yogas,
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it will build muscle tone but will also improve the lymphatic system and flush out toxins. It's amazing for developing equanimity in the face of adversity and obstacles. One of the benefits to many hot yoga classes is the routine is repetitive. When you are doing the same poses repeatedly, you can begin to see where you are today in relation to yesterday," said Ingber.
Although there are many benefits of hot yoga, there are definitely some precautions one should take in order to stay safe. The first is to stay hydrated. Ingber recommends drinking 2 to 3 liters throughout the day- “You will undoubtedly sweat more during these types of classes than in most other forms of exercise, so it’s very easy to become dehydrated. It is extremely important that you drink plenty of water before, during and after your practice”. My mom, who is a personal trainer, agreed with this and said that although someone enjoying hot yoga is sweating a lot, most of the sweat is just water, which leads to you becoming dehydrated. "Everyone is encouraged to drink at least eight glasses of fluids per day in general," says yoga expert Kamala Nayeli. "When you exercise, this amount should increase by two to three cups. If you raise your core temperature or partake in a hot yoga class, I would also recommend including a small dose of salt prior to the class. Or have a natural 'sports drink' that will replenish the sodium you lose when sweating”.
Another precaution is to watch what you eat before partaking in hot yoga. It is important to avoid eating too much or too little before participating in a hot yoga class. In order to fuel your body, having a light snack before a hot yoga session is appropriate. "Fruit, particularly those that have a high water content such as watermelon, or sodium content like bananas are great to eat before class," Kamala Nayeli says. "Dried fruit is good, too. Seeds and nuts are also great.
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However, I would limit the dairy intake before class." Another important precaution to take is to listen to you body! This is important in any type of yoga or exercise, not just hot yoga. It is important not to overexert yourself during any exercise, especially hot yoga. The warm temperatures and new asanas of hot yoga can make your body feel looser and more flexible than normal, which might in turn make it easier to pull a muscle. I was very cognizant of my body when I did my first hot yoga class, and I think I did very well. I tried to not overstretch or push myself too far, especially in the beginning. “Many hot yoga experts agree that one should gradually let yourself experiment with poses as your body adjusts and becomes more accustomed to the atmosphere and workout. If you feel any symptoms of heat exhaustion, such as dizziness, nausea, headache, confusion, poor vision or weakness, stop your practice and immediately leave the room”. (Hot Yoga Workout). Ingber says one of her main concerns is the strict guidelines a studio may have about staying in the room- "It's really important to listen to your body more than the teacher." I think that since I have had the experience of yoga at Xavier, I was able to fully participate in my hot yoga experience, although it was noticeably harder.
The last precaution that one might want to take is to consult with your doctor. “If you have any injuries or health concerns, such as diabetes, cardiovascular or respiratory disease, or a history of heat-related illness, make sure to get your doctor’s OK before practicing hot yoga” (Z Living). According to Kamala Nayeli, “a person can expect to burn anywhere between 500 to 1,000 calories during a hot yoga class, depending on their metabolic rate”, so it is important to make sure that this is healthy for your lifestyle.. The most important thing is to enjoy yourself and make sure that you are happy with what you have accomplished at the end of the class.