Benefits of Yoga in a Warm or Hot Room

1. Physical Overview


Hot/warm yoga is very popular because it combines all of the amazing health benefits of traditional yoga, like flexibility, enhanced muscular strength/endurance, and a de-stress, along with the added benefit of the heat this offers a workout that helps burn more calories, reduces blood sugar, improves skin, anti-aging benefits and increases flexibility and aids physical and mental well-being.


Stretching and strengthening when your muscles are warm—as you do in hot/warm yoga —improves flexibility and increases range of motion in your joints.

Flexibility and strength combined makes certain yoga poses (asana) easier, especially ones that require deep stretching and strength.



2. Burns Calories



A standard yoga class can burn anywhere from 180–350 calories, depending on the intensity and duration of the class and how much you weigh.

Hot/warm yoga practitioners were at the top of that range: Women burnt around 400-600 calories during a 90-minute class, while men burnt around 460-700 calories (due to being generally larger in size).

You sweat a lot more in a hot studio, which means your body must work harder to regulate your temperature and your heart must circulate more blood. That means burning more calories than you would in a traditional yoga class without heat.

3. Better Bone Mass



Bone density naturally decreases as people age. For example, those who go through menopause lose up to 50 percent of their bone mass, about half of which is lost during the first 10 years after menopause begins.


Over a 5-year period, perimenopausal women who practised hot/warm yoga had increased bone density in their hips, lower back and neck, according to a May 2014 scientific study. The study concluded that a heated environment reduced the effects of osteoporosis for women by improving circulation, respiration and perspiration.


4. Greater Lung Capacity

Because yoga concentrates on breathing techniques and staying mindful of your breaths, you train your lungs (Pranayama). Taking regular, deep breaths allows more oxygen to enter your bloodstream, keeps your lungs healthy and increases your lung capacity, which tends to decrease with age, Pranayama a specific type of yoga breathing exercise, focuses on controlling your breath. It involves abdominal, thoracic and clavicular breathing that trains you to increase oxygen intake.


5. Helps Improve Depression Symptoms

Both yoga and meditation can help reduce symptoms from depression and anxiety.

Many people who suffer from depression feel an overall improvement in their mood after doing yoga for six to eight weeks.


A recent clinical trial has found that with adults with moderate-to-severe depression, those who participated in heated yoga sessions experienced significantly greater reductions in depressive symptoms compared with a control group (LINK).

6. Helps Regulates Blood Glucose Levels



Those with type 2 diabetes may benefit from yoga because it helps control blood sugar levels, researchers found that even a short-term (8-week) of hot/warm yoga programme improved glucose tolerance for older adults that tended to have obesity.


7. Helps Manage Stress



Yoga encourages you to turn inwards and create awareness of the outside factors that cause you stress. When you practice regularly, you'll start to understand how the breathing techniques, stillness and heat of the room help your mind and body relax.


8. Boosts Heart Health



Yoga in a hot room can be a physical challenge. Your heart, lungs and muscles work harder, thus giving your respiration, heart rate and metabolism a boost.


9. Improves Skin Health

Increased sweat improves circulation and increases oxygen-rich blood to your skin cells, providing you with a post-yoga glow.


Sweating from exercise can actually reverse signs of ageing from a cellular level. The positive impact means your skin can produce more collagen, better hydration and less sagging.



 

Hot/Warm Yoga Preparation Tips

Just like any workout, you need to know how to stay safe and injury-free.

• Stay hydrated: Drink water before, during and after class.
• Tune into your body: You always have the option of sitting down on your mat in class. Yoga Union teachers want you to feel safe and strong and supported, so taking a break in the room is encouraged if you need it.
• Talk to your doctor if you have pre-existing conditions: If you have a history of fainting due to low blood pressure or have a heart condition, make sure you have a conversation with your doctor first. The same applies if you are pregnant or are suffering from anxiety or depression.

 

How to Get Started

The important thing is to try it out so you can see if hot/warm yoga is right for you. Yoga Union is here to guide and support if you have any questions please ask our Yoga Union Team.

• We have mats and towels to rent if you do not have your own
• We recommend bringing water or a bottle to fill at the studio
• Wear comfortable clothing that you feel free to move in without restriction
• Arrive 10-15 minutes before your class