Hot yoga: types and features of classes. Effective burning of extra pounds: the benefits and features of Bikram yoga Hot yoga
Bikram yoga, better known as hot yoga, came to us, like the traditional version, from India. It got its name in honor of its inventor, Bikram Chowdhury, a man who practiced yoga almost from the cradle. Due to a serious injury he once received, he had to give up his hobby and spend many years recovering. After unsuccessful attempts to regain his lost health, Bikram unexpectedly discovered that exercise performed in a highly heated room significantly accelerates the achievement of the desired effect.
Today Bikram yoga has gained wide popularity not only in America and Europe, but also in our country. The peculiarity of such training is that all exercises are performed in a room heated to 40 gaduses, which is why hot yoga has a number of contraindications.
Benefit
- Hot yoga, like traditional yoga, 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 - due to high temperatures, the process of losing weight is even faster. Thus, hot yoga is an excellent, and most importantly, a 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 that along with sweat, unnecessary toxins and toxins are released from the body through the skin.
- The body, due to a long stay in a very hot room, becomes more flexible, which means that stretching exercises will be more painless for you.
- Hot yoga is good for the heart, helping to strengthen the cardiovascular system and respiratory system.
- This type of yoga is best for the quick recovery of injuries of varying severity.
- Bikram yoga helps you relax after a hard day and put your nervous system in order.
Harm
- The first and, perhaps, the main disadvantage of hot yoga is that only absolutely healthy people can practice it, which, alas, are very few in big cities. Contraindications include even the presence of such a seemingly insignificant disease as vascular dystonia. If you do not react well to temperature changes, Bikram Yoga is an unattainable pleasure for you, because exercising in this mode can cause severe dizziness or even fainting in people with weak blood vessels. The same goes for people with heart disease.
- It is forbidden to do hot yoga if you have varicose veins, since the stress on the vessels will only aggravate their condition.
- When we are stuffy and hot, we are thirsty. This is a natural process. In the conditions of Bikram yoga, profuse sweating occurs and, of course, you want to drink twice as much. This means that the load on the kidneys increases.
- Yoga is not worth doing in the morning, because after training, the body is simply not able to quickly recover and return to its usual rhythm.
Many famous athletes, actors, musicians and others, aspiring and successful people, including politicians, include Bikram yoga in their physical training program.
Yoga is a lifestyle of active people. As one sage from India said: “We each have a lifetime to practice yoga.” For the spiritually strong HOT YOGA experimenters, the best way to be healthy and stay young.
Bikram yoga - what is it
Sweat, sweat and sweat again!
Bikram yoga, or as it is called in another way, hot yoga is a complex of certain asanas that are performed in a heated, warm room. This type of yoga got its name from its founder Bikram Chowdhury.
This yoga was originally used by Bikram as a recovery from trauma. He did the exercises in a heated room. After complete recovery, the master improved the exercises by suggesting that they practice in rooms with a hot climate.
The hot yoga beginner class includes:
- 2 breathing exercises;
- 26 consecutive exercises of hatha yoga.
They are performed indoors at a temperature of 38-40C and a humidity of 40-50%. The duration of the lesson is 1.5 hours.
The whole body is strengthened thanks to the complex of such "hot" exercises. Each pose of the asana smoothly flows into the next asana, while the flow of oxygen increases, due to which toxins are removed from the body.
The Internet is filled with video lessons on Bikram yoga:
What You Get By Doing Hot Yoga
When doing hot yoga, the body temperature rises, this activates the immune system to fight off infections and viruses. The postures in which hot yoga classes are built lead to active perspiration, which helps to cleanse the body of toxins and toxins.
Strength develops, the body becomes flexible and acquires dexterity. The cardiovascular system is trained. The constant fulfillment of the class helps to heal a variety of diseases, including chronic ones.
Such exercises relieve mental stress, reduce the level of cortisol (stress hormone), relieve unnecessary anxiety. Helps to relax and tidy up the nervous system.
You are losing weight. Exercise and a warm room accelerate metabolism and, consequently, loss of calories. Fat is burned and rapid weight loss is seen in a short period of time. The end result is a slim, athletic figure.
HOT YOGA - 10 basic rules
Stop and Concentrate Before Starting a Lesson
- The last meal should be at least 3 hours before class. Well, if you are completely unbearable, then you are allowed to have a snack with something light - an apple or a salted cracker;
- Drink less water. A full stomach will interfere with abdominal exercises;
- Wear a minimum of clothing for your workout. Sports swimwear, cropped T-shirts complete with shorts or short leggings are ideal;
- If you are just starting to practice this type of yoga, stand at the end of the hall so that you can clearly see those in front. Since the teacher conducts the class by the method of dialogue, and does not show poses, at first you will have to perform the exercises, looking at those who are in the forefront;
- Stop and concentrate before starting the class. When meditating, excessive fussiness is not needed, since it can disturb the meditative state;
- Keep silence. Getting into a meditative state is part of the activity. When you concentrate on postures, chaotic thoughts disappear, the process of immersion in a trance begins;
- Breathe through your nose. If you breathe through your mouth, then the brain overflowing with oxygen will begin to vigorous activity, leading to an excited state of the entire body. Breathe slowly, quietly - this will activate the part of the nervous system responsible for relaxation;
- Sweat for health. In hot yoga, sweating is inevitable, let the sweat drip off on its own. By wiping it off, you encourage the body to release more moisture;
- Listen to the capabilities of your body. Do not try to stretch and strain to the maximum, in a humid heated room the body is softer, and excessive overexertion can lead to injury. As you plunge into yourself, listen to what your body is talking about;
- Be sure to devote 5 minutes to the final pose. Shavasana (corpse pose) is a final pose that calms, allows you to cool down, even out breathing.
Who is not allowed to do
- hypertension;
- tachycardia;
- if you have problems with the valves of the heart;
- heart disease.
You should also refrain from such activities:
- with varicose veins;
- with a difficult outflow of venous blood from the brain;
- with gynecological diseases;
- at elevated temperatures;
- with sinusitis;
- with a cold;
- during menstruation.
When deciding to do hot yoga, remember that humid air contributes to asthma. In addition, during the asana, it is common to drink and sweat a lot, this process increases the load on the kidneys. Also, warming up increases the swelling.
Now you know what HOT YOGA is. Only you can make a choice in favor of such activities. Being healthy, slim, and calm isn't all that hard.
A modern person suffers from reduced physical activity, which is why almost every second person can complain of back pain, constant stress and a bunch of chronic diseases. At the same time, no medications can bring relief until the person himself wants to change his life. But there is a simple and effective remedy that will help you get rid of excess weight, from chronic diseases and again feel the joy of youth - hot yoga. In our studio, various types of this direction are presented - Modo Yoga, Hot Hatha, Bikram Yoga, Hot Stretching and Yin Yoga. Here you will definitely find something to your liking.
Timetable of classes
Your progress in practice depends on how regularly you practice.
Distinctive features
Hot yoga is a complex of hatha yoga poses that are performed in a heated room. At high temperatures and high humidity, the body heats up much faster, as a result, the risk of injury decreases, and the physical capabilities of the body increase. Hot yoga classes are held in a heated room, the temperature in it reaches 40 degrees. The air humidity level is at least 30%. Under these conditions, physical activity has a multifaceted effect:
- The metabolism improves, the lymphatic system removes toxins and toxins from the body. This allows you to make the skin smooth and clean, besides, natural immunity is increased.
- Physical activity is directed to the whole body from the tips of the toes to the tips of the fingers, from the inside out, from the bones to the skin. Every muscle, ligament, joint, organ, nerve is being worked out, every cell of the body is included in the work. Oxygenated blood nourishes up to 100% of the body. The flexibility of the spine increases, muscles and tendons become more elastic. All of this will relieve pain and tension, and you will feel great as a result.
- The stress on the body in conditions of elevated temperature promotes accelerated weight loss. This makes it possible to get rid of extra pounds and again feel freedom and lightness.
- Hot yoga prolongs youth. This is the best way to give yourself great wellness and regain your blooming appearance. It has not only a physical, but also a psychotherapeutic effect - feelings and constant stress go away. By giving preference to classes, you can much more easily endure the stresses of the world around you.
How are classes conducted?
Classes last for one and a half hours, all this time high temperature and humidity are maintained in the room. Both men and women can be engaged, the initial complex is suitable for people of any level of training. It is recommended to attend classes at least 3 times a week to achieve a stable positive effect.
In Hot Yoga Moscow, optimal conditions have been created, here you can learn new possibilities of your body. Professional certified instructors are fluent in the technique of performing the exercises. We have a large and bright space. Excellent climatic equipment providing an inflow of fresh and purified oxygen. Equipped changing rooms - individual lockers, clean shower. We also have an Organic Bar - herbal teas and smoothies. Bank cards are accepted for payment, discounts for seniors, children and students. The room is fully prepared for high temperature classes, so you will feel comfortable.
By contacting us, you can improve your body in an individual rhythm, the work of our teachers will contribute to progress. An individual approach to the training regimen allows you to achieve excellent results, while avoiding overstrain and negative emotions. Hot yoga is a special practice available to everyone, with its help you can achieve inner harmony and tranquility. Give us a call and sign up for a hot yoga class that will pave the way for excellence!
B ikram 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, was named India's National Yoga Champion; it was 1957. However, 4 years later, at the age of 17, Bikram Chowdhury severely injured his knee; the doctors' predictions sounded very deplorable: Bikram would never again be able to move independently.
But the young champion did not despair, and under the strict guidance of Bishnu Gosh, his mentor, he began to perform asanas in a certain sequence aimed at the complete restoration of the injured part of the body. A distinctive feature of performing 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. Bikram's knee was completely rebuilt as a result of persistent practice.
Bikram Chowdhury reasonably believes that hatha yoga brings the most positive results in conjunction with the hot climate of India. Naturally, not everyone has the opportunity to practice Bikram yoga in a hot country, because the appropriate temperature regime is artificially created in the premises of any country, even northern ones.
As a result of finalizing and improving the sequence of exercises, Bikram Chowdhury created his own unique direction of hatha yoga, which today is known to us as bikram yoga.
Bikram yoga: exercises and asanas
During classes, a complex of 26 asanas is performed in a strictly defined sequence. It is very important to complete these exercises to the end and repeat each of them twice, regardless of your tiredness or unwillingness. As a result of each such practice, vital energy - prana - circulates in the human body, and the organs are subjected to beneficial effects. So these are the following exercises:
- Pranayama, or breathing practice, is aimed at relieving fatigue, relaxing and at the same time concentrating on the upcoming lesson.
- Asana of the month- Ardha Chandrasana. Relaxes and gradually stretches the muscles of the whole body, with the result that the practitioner of Bikram yoga is now fully prepared for the basic exercises.
- Legs tilt asana- Padahastasana. Stretches the muscles of the legs and gluteal muscles, blood circulation in the brain area becomes noticeably better, and the pressure returns to normal.
- Chair asana- Utkatasana - increases muscle tension in the legs and diaphragm. This asana is aimed at toning the peritoneal organs, at heart massage and lung expansion.
- Eagle asana- Garudasana. This exercise is aimed at developing coordination; this happens due to the fact that some muscles of the body tense, while others relax. As a result of this asana, pain in the back and joints goes away, the muscles of the legs are toned, and blood flow improves.
- Dandayamana Janushirasana Exercise... This asana is aimed at developing a sense of stability, discipline and finding emotional inner harmony and balance. Physically, the back relaxes and the leg muscles are strengthened.
- Bow asana- Dandayamana Dhanurasana. This exercise is aimed at stimulating blood circulation in the chest area, thus saturating the heart with oxygen. The abs and muscles of the buttocks become toned.
- Swallow asana- Tuladandasana. It exerts a moderate load on the heart, stimulates its intensive work and the release of blood, thereby clears blood vessels, enhances the activity of the brain. The swallow asana is an excellent prevention of cardiovascular diseases.
- Exercise Dandayamana Bibhaktapada Paschmottanasana... This asana is aimed at stretching the muscles of the back and increasing the blood flow to the joints. Since the work of the small intestine is also stimulated, the body is cleansed of toxins.
- Asana of the triangle- Trikanasana. This exercise is aimed at simultaneously working out all the muscles in the body and increasing metabolism. This asana is extremely useful for the fair sex with an irregular menstrual cycle.
- Body compression asana- Dandayamana Bibhaktapada Janushirasana - stimulates the work of all glands in our body, especially the thyroid; she also assists in the fight against reproductive system disorders and frequent chronic migraines.
- Tree asana- Tadasana - aimed at stretching the spine and strengthening the muscles of the back, posture becomes better, the press is toned, tension in the abdomen decreases.
- The exercise Padangustasana is aimed at developing balance and strengthening willpower, as well as stretching the muscles of the legs.
- Relaxation asana- Shavasana. Such an exercise relaxes every single muscle in our body, as a result of which the movement of both blood and lymph returns to normal, and all organs are enriched.
- Exercise Pavanamuktasana, the result of which is the massage of organs inside the body in a natural way; it is especially beneficial for the digestive system.
- Asana Sit-up cleans the lungs of the air that has stagnated in them.
- Asana of the 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, takes place. The efficiency of the liver and spleen increases, the pressure returns to normal.
- Locust Asana, Shalabhasana... Great for those who have a pinched sciatic nerve or displaced vertebrae, and besides, it is an excellent prevention of varicose veins. This exercise tightens the gluteal muscles well and helps to remove all the "excess" from the sides.
- Asana Purna Shalabhasana perfectly develops and tightens the press.
- Boat Asana, Dhanurasana... This exercise helps the spine and muscles around it become more flexible. All internal organs are toned; if there were any irregularities in their work, the exercise contributes to its normalization.
- Asana of the hero, Supta Vajrasana... During this exercise, the muscles of the back 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.
- Turtle Asana - Ardha Kurmasana- improves sleep, helps to get rid of frequent migraines, improve memory and normalize blood circulation in the brain, as well as prolong our life.
- Camel Asana - Ushtrasana- promotes stretching of the back muscles, and also relieves of internal feelings and disharmony with oneself.
- Rabbit Asana - Sasangasana- helps to reduce tension in the shoulders and neck, as well as prevent colds.
- Janushirasana and Pashchimottanasana exercises restore metabolism and appetite.
- Asana, during which the spine is twisted - Ardha Matsyendrasana- this 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 or permanent.
To permanent contraindications relate:
- chronic forms of cardiovascular disease;
- severe asthma;
- diabetes in acute form.
To temporary contraindications relate:
- pregnancy;
- the period of gynecological inflammation and critical days in women;
- colds.
Bikram yoga: description
As already noted above, the practice of Bikram yoga takes place in rooms with a certain temperature regime, namely: the room should be up to + 40 °, and the humidity should be up to 80%. Achieving the effect of a sauna where the yoga class takes place contributes to the fact that the muscles are warmed up, and their stretching is gradual and even; 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 it does not matter what age group they belong to. Such classes also do not require any special physical training.
If you are serious about practicing Bikram yoga, choose either early in the morning or the end of the day before 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 eat two hours before the start of the lesson and two hours after it ends. Follow your drinking and eating regimen even on days when there is no activity. Eat purified water, fruits and low-fat dairy products, live a healthy lifestyle, and give up all bad habits.
Bikram yoga: benefits
First of all, it is worth noting that the successful result of the practice of Bikram yoga depends entirely on you. Regular classes, during which you fully devote yourself to the practice, will very soon bring success:
- metabolism is restored;
- all muscles are toned;
- comes flexibility;
- the skin becomes elastic;
- the complexion will improve;
- decreases susceptibility to stress and depression.
It brings a person not only physical health, but also discipline, balance within oneself and harmony with the outside world, and in addition, it is an excellent and effective tool for self-development.
Note from the editors
It is worth remembering that those who choose this direction for themselves will practice the same sequence, despite their personal characteristics and state of health. This sequence helped Bikram, but will it help you? Experienced yoga teachers of other directions question the balance of the proposed complex, especially taking into account its constant repetitions without changes.
There are no detailed recommendations regarding the arrangement of studios in which Bikram Yoga classes are held. They can be decorated with plastic, laminate and other artificial materials (this is most often the case). The question of what the trainees end up breathing, given the high humidity and temperature in the hall, remains open.
Often, practitioners choose this direction, because they want to lose weight. During the lesson, taking into account the load, humidity and temperature, a lot of fluid is lost and the weight is reduced. But it is worth drinking water and the weight will come back. We talked with one of the participants of the challenge, which was held in one of the Moscow Bikram Yoga studios, in which it was necessary to attend 30 hot yoga classes in 30 days. According to her, there were no changes in weight. In order to bring your weight back to normal, the most correct way is to normalize your diet first, you can learn more about proper nutrition here.
As additional contraindications to such activities, it should be noted:
- Varicose veins, since under such conditions the load on the vessels increases.
- Arthrosis. In the presence of such a disease, it is better to practice in "dry" conditions. If the joint is inflamed, avoid additional heating.
- Cholelithiasis.
- Serious kidney problems.
- Diseases of the thyroid gland, problems with the lymph nodes.
You also need to be more careful in the cold season, since the temperature difference during class and outside is quite strong. It is advisable to cool down before going outside.
The positive effects that are attributed to Bikram yoga can be obtained in yoga classes of other directions without the additional risk associated with the peculiarities of the hot yoga method.
It is also important to mention that Bikram Yoga is far from spirituality, attention is paid only to the physical aspect. Teachers speak by memorized phrases, encouraging students to sweat on the mat for the sake of losing weight with a health risk, taking into account all the listed contraindications.
The Bikram Chowdhury Method is currently being distributed as a franchise. He tried to patent his sequence of 26 exercises, but he was refused, recognizing the asanas as a worldwide heritage. Bikram has repeatedly sued his former students who copied his methodology, as well as former students on charges of sexual harassment.
In this article, we will look at the features and nuances of the practice of a rather popular direction of yoga - hot or bikram yoga. Looking ahead, we will say that many people identify these concepts, but in fact, there are differences.
Features and definitions
Hot yoga- This is the direction of yoga, covering any practice carried out in an artificially heated room, i.e. it is a general term for all practices that are carried out under specified conditions.
Bikram yoga Is a type of yoga, which is a 90-minute practice of a sequence of strictly defined asanas, accompanied by breathing exercises. This is an author's technique with its own characteristics.
This direction, as an independent style, was founded and popularized in the West by the Indian Bikram Chowdhury.
The person of the author of the methodology and the "features" of his classes cause conflicting thoughts (you can find stories of his behavior on the net), but Bikram Yoga itself as a technique has gained great popularity and is actively practiced in various countries of the world.
So, any hot yoga is practiced in a room with air and / or floor heated to 35-42 degrees and maintained at a humidity of about 40%. Such conditions, in the form of hot and humid air, mimic the conditions of the Indian climate.
2 fundamental differences between bikram and hot yoga
The differences between free style hot yoga and bikram yoga become apparent when you try to practice both:
Asanas and breathing
Bikram yoga exercises are 26 strictly defined postures, practiced in a specific sequence. 2 types of breathing exercises are used. Moreover, asanas are performed at a fast pace (from 10 to 60 seconds for each pose). Practice the same sequence from class to class.
In general hot yoga classes, the teacher can use any hatha yoga asanas, vinyasa yoga sequence, and so on - that is, there are no restrictions, and there is a variety of practices.
Duration of practice
Bikram yoga lasts strictly 90 minutes.
General classes can be of different lengths (usually from 45 minutes). Taking into account the fact that each person's body reacts to heat differently, you can easily choose the duration of the class in accordance with your physical capabilities.
In conditions of hot and very humid air, 60 minutes is an ideal duration of practice in order to achieve the effect of warming up muscles and ligaments, as well as triggering the mechanism of cleansing the body of unnecessary substances. In this case, the body will not be dehydrated.
Who is Hot Yoga Exercise suitable for?
Lovers of heavy load or load in unfamiliar conditions.
Those who wish to strengthen the tone not only of muscles, but also of the skin.
Helpful Hint: After practicing hot yoga, take a contrast shower, ending with cold water. After a shower, self-massage yourself with anti-cellulite creams - so you can easily get rid of the orange peel! (Of course, nobody canceled the diet with the restriction of sweet and salty).
For those wishing to stretch their muscles and ligaments more than usual - the hot environment will help in achieving the goal.
Benefit and harm
At the same time, from the point of view of physiology, the practice of any hot yoga allows at the same time:
get rid of toxins in an accelerated mode - with increased sweating during exercise, substances unnecessary for the body are released through the skin (and in order not to lose the moisture necessary for the body, during the practice it is necessary to take water in small sips).
So, you sweat, drink more water, go to the toilet more often - thereby increasing the metabolism in the body, so toxins are eliminated faster. This effect is enhanced by specially selected exercises, which seem to "squeeze" substances unnecessary for the body out of the body, as a result, you can see the "obvious" effect - clean skin;
muscles in hot air and humidity warms up faster and become more pliable, flexible - this allows you to enter more comfortably and hold difficult poses, and reduces the risk of injury.
despite the fact that hot yoga allows you to stretch the muscles deeper, nevertheless, the tendons and ligaments may not be prepared for such intense stretching + heat weakens the muscles, so in some cases the opposite effect can be observed - overstrain and even injury to muscles, ligaments, tendons ;
vigorous practice in a hot room can also lower core body temperature, which can lead to dehydration and in extreme cases even heatstroke.
Symptoms of heatstroke include weakness, dizziness, and nausea. If you feel these symptoms, immediately lie down in Shavasana (take a horizontal position) and lie down for a few minutes, breathing evenly.
If you do not feel better, leave the practice room, if necessary, seek medical help.
Contraindications
Bikram yoga, like all hot yoga in general, has its own contraindications, and also requires compliance with certain safety rules.
Absolute contraindications are:
the presence of heart disease, brain (stroke) and other serious diseases. At the same time, we are talking about diseases not only at the stage of exacerbation, in the presence of similar diseases in the past - agreement with the attending physician and therapist is imperative;
pregnancy.
We remind you that in the literature, as well as among practitioners, there is an almost unanimous opinion that pregnant women, as well as women during menstruation, are strictly prohibited from attending even ordinary yoga classes (the editorial board's opinion coincides with this position). But some studios, at their own peril and risk, are ready to admit such students to practice.
beginners in old age, especially if you have not previously had experience in doing any kind of yoga;
complete lack of physical fitness;
if you have high / low blood pressure;
in the presence of varicose veins.
While practicing any form of hot yoga (free sequences or bikram yoga), there is always an individual risk of dehydration, dizziness, nausea, low blood pressure and even loss of consciousness.
Remember, hot yoga can harm your body as much as it can heal it.
Helps to lose weight: truth or myth?
If you lead a sedentary lifestyle and started doing hot yoga (however, like any other yoga), then, naturally, you will begin to lose a little extra weight. But is this the merit of hot yoga?
A couple of years ago, an experiment was conducted in the USA to find out the real effects of hot yoga (including Bikram yoga).
One experimental group consisted of young people who led a sedentary lifestyle, had not previously practiced yoga, but were healthy in terms of physical indicators. Another group consisted of experienced yogis who also practiced hot yoga.
After eight weeks (24 sessions) of practice, it was noted that the study participants from group No. 1 noted a slight increase in muscle strength, a significant improvement in balance, and a slight decrease in body weight.
With the help of measurements of medical and physiological indicators of group No. 2 right during classes, it was noted that although during practice the heart rate and heart rate increase significantly, the metabolic rate, as well as the number of calories burned, approximately corresponds to the load of a person who is just walking fast.
This experiment suggests that, despite the seemingly enormous physical activity during hot yoga, the body does not expend enough calories for weight loss.
The most working rule of losing weight is maintaining the balance of incoming and outgoing calories, if you want to lose weight - spend more calories than you consume!
The severity of the exercise is caused by a strong increase in heart rate (which itself is high enough for the amount of body work that is done during hot yoga).
The heart pumps large volumes of blood into the vessels, evaporation of sweat is formed, which is designed to cool the body.
As a result of active sweating, the body loses minerals such as potassium and sodium. Therefore, hot yoga practitioners should pay close attention to their well-being: the appearance of "white circles" in front of the eyes, nausea, disorientation or muscle spasms during or after yoga practice - all these are signs that you need to rest and reconsider the load.
It is important to pay attention to hydration and nutrient replenishment. Dangerously low levels of potassium, sodium, and other electrolytes carry serious health risks.
If you decide to attend a class
Be sure to choose appropriate clothing for the practice: tight-fitting lightweight clothing that wicks sweat (short shorts + tank top).
Take 2 towels: for wiping off sweat and for placing on the rug (prevent slipping on the wet rug).
Be sure to take with you at least 500 ml of clean drinking water without gas.
Don't eat 1.5-2 hours before practice ( but even on an empty stomach you cannot attend this class - you will get dizziness!).
After practice, take food as you feel. If you feel dizzy and other symptoms of overheating, drink electrolyte-added water (solution sachets are available at the pharmacy).
Choose an evening time for doing hot yoga - after practice, the body will need a long time to recover.
Find out in advance if there is a hairdryer in the center - your hair will definitely be wet, and going outside even in the warm season with wet hair and with a hot body is fraught with consequences in the form of at least a cold.
Observe safety precautions!
