Hot yoga is now at the peak of popularity - in the schedule of many studios there are Bikram, Hot HIIT, Hot Yoga classes. But how do these classes differ from each other and how to choose your practice? We analyze each direction in detail and choose your own.
Bikram Yoga
Bikram yoga is the hottest yoga of all. It was named after its founder, Bikram Chowdhury. The Bikram Yoga class includes a consistent sequence of 26 Hatha yoga postures and two breathing practices. The room warms up to 42 degrees to relax the joints and improve the elasticity of the muscles for deeper and safer stretching of the body.
High temperature leads to increased sweating, through sweat the body actively gets rid of toxins and toxins. Constant practice of Bikram improves blood circulation, increases strength, endurance and flexibility, helps to cope with stress, chronic diseases, get rid of excess weight, improves metabolism.
Temperature in class: 40 degrees and 40% humidity in the hall. Duration: 90 min.
Hot HIIT
Hot HIIT is a training system that combines interval training, muscle and cardio in a heated room. Training is similar in effect to fitness, while the sequence of asanas is calculated taking into account the development of muscles and joints without harm to the whole body, unlike running or jumping.
The measured mode of training provides a total high load, effective for both beginners and experienced practitioners. The session is accompanied by music. As a result of constant practice, the muscles become stronger, blood circulation improves, the overall tone of the body increases, metabolism accelerates, excess weight disappears.
Temperature during class: 35 degrees. Duration: 90 min.
Hot Vinyasa
Hot Vinyasa is a dynamic yoga that consists of a sequence of asanas connected by sets of movements - vinyasas and breathing. The sequence of asanas is built by the teacher depending on the goals and objectives of the class, the level of preparation of the group. This is a powerful full body workout, a rhythmic practice, with music and a different sequence from session to session.
The practice of Hot Vinyasa will especially appeal to those who lead a sedentary lifestyle - the body receives the very movement that is so lacking, the mind rests from routine thoughts, works with mindfulness and awareness through movement and breathing. Vinyasa is about the very “flow” and “movement in the flow”, the moment of presence “here and now”.
Temperature during class: 30-33 degrees. Duration: 75 min.
Hot Power Yoga
Hot power yoga is a dynamic yoga practice. In a hot power yoga class, the breathing technique is very important - bandhas and drishti. Proper breathing helps each vinyasa to pass with maximum effect and at the same time with ease. There are almost no breaks between vinyasas, but the practice does not seem hard, but on the contrary - balanced, soft and soothing.
Classes are held in a warm room with calm music. This balanced yoga practice will help develop strength and flexibility, relieve tension and blocks in the body, calm the mind, and teach self-control and concentration.
Temperature during class: 30-33 degrees. Duration: 90 min.
All directions are suitable for any level of training. For classes, you will need comfortable and light clothing, a mat, a towel and water. Hot yoga classes have their own characteristics, but we are sure that everyone will be able to find their favorite practice.
Photo: https://www.instagram.com/best.yoga.photography/
It appeared thanks to the master Bikram Chowdhury.
Bikram Chowdhury
At the age of thirteen in 1957, Bikram Chowdhury was proclaimed India's National Champion of Yoga Achievement. But a few years later he seriously injured his knee joint. According to doctors, the master had a risk of remaining disabled for the rest of his life. And then he was only 17 years old.
Bikram decided to fight the effects of the injury by doing certain asanas under the guidance of Bishnu Ghosh. A set of exercises was aimed at restoring the functioning of the knee joint. The main distinguishing feature of such classes was that the room intended for exercises was preliminarily very heated. This approach was necessary to obtain maximum efficiency in working out the knee and to eliminate the risk of possible damage to the joint. As a result, Bikram managed to restore the functions of the damaged part of the body.
Based on personal success, the master concluded that Hatha yoga exercises performed in warm climates give good results. But not everyone has access to a trip to hot India or another country with a favorable climate. You can recreate the same conditions artificially in any suitable room.
Regular practice has led to an improvement in the training process. Thus, the master made available to everyone a new direction of yoga, world-famous called Bikram Yoga.
What it is?
An important difference between this direction and others is the observance of a certain temperature regime in the room. The air during the entire lesson should warm up to +40 degrees Celsius with a humidity of no more than 80 percent. Thus, the effect of a sauna is created: the muscles warm up faster, and the stretching becomes uniform. All this is accompanied by profuse sweating and, as a result, leads to the cleansing of the body from accumulated toxins. It becomes easier for the body to prepare for heavy loads and complex movements. This will be especially useful for those who suffer from disorders in the musculoskeletal system. It is important to consider that such people are strongly advised to first consult with their doctor and an experienced yoga instructor. For healthy people, this direction has no contraindications, regardless of the age of the student. Special physical preparation for the body is not required.
For classes, it is better to choose morning or evening hours.
Effect on the body
Regular practice of Bikram Yoga has a positive effect on the respiratory, endocrine and nervous systems. During exercise, sweating increases, which leads to the disposal of toxins and harmful substances in the body. A person can quickly lose weight and reduce cellulite.
Daily exercises help to strengthen the immune system, normalize blood circulation and bring all the organs of the abdominal cavity into tone. The body becomes more flexible and strong. Hormonal balance returns to normal. Bikram yoga technique helps to fight flat feet, including in children.
Performing a certain set of asanas, a person can get rid of the consequences of old injuries. The spine is strengthened, tendons and ligaments become stronger. Back pain goes away, excess weight is dropped. A warm body perceives physical activity more easily, so stretching becomes easier and safer.
This direction of yoga is suitable for almost all people, including children and the elderly. But there are a number of contraindications. Before training, it is better to consult a doctor and instructor, warning about your health condition and past injuries. An experienced mentor will select a convenient set of exercises and provide assistance if necessary.
Contraindications
In connection with the creation of a hot microclimate in the room during the training process, it is necessary to take into account the following requirements for the student's health.
Cannot be practiced when:
- chronic forms of cardiovascular diseases;
- severe forms of asthma;
- diabetes in the acute stage.
You should temporarily limit training when:
- pregnancy;
- female gynecological inflammation and menstruation;
- colds.
- Meals should be an hour and a half before class;
- To prevent dehydration, you need to drink one and a half liters of liquid (pure water) during the day.
- You should be attentive to the needs and characteristics of your body. The load must be adjusted to suit you. Strength training is not for everyone. You need to master the poses gradually, without trying to do everything at once.
- It is especially difficult for beginners. With experience, the body adapts to regular exercise and is less tired. Gradually, a person enters a training rhythm that is convenient for him.
Home activities
When a lesson is held without leaving home, then before starting you need to properly ventilate the room. Excess moisture will go away, which will reduce the formation of harmful bacteria and mold in the room.
If climatic conditions allow and it is warm enough outside, then you can practice Bikram yoga outside the apartment. It is especially useful to train on a summer day after a rain. At this time, there is an increased evaporation of water from the surface of the earth, and the air is gradually heated by the sun.
Video
Poses
The set of exercises includes twenty six asanas executed in a specific order. It should be borne in mind that each pose must be done completely and repeated twice. This rule is adamant, even if fatigue sets in or there is no desire to continue training. During the execution of such a complex, the flows of vital force (prana) are activated inside a person. All organs are saturated with it and healed.
Picture exercises
The complex of asanas (exercises) includes:
- pranayama (breathing cycle exercises) to reduce fatigue, relax and prepare for subsequent asanas;
- for relaxation and gradual stretching of muscles;
- to increase tension in the diaphragm, massage the heart muscle, expand the lungs and tone the internal organs in the abdominal cavity;
- to improve coordination of movements, reduce pain in the back and joints, strengthen the muscles of the legs and normalize blood circulation;
- Dandayamana Dhanurasana to improve blood flow in the region of the heart, which leads to additional oxygen saturation; the abdominal and gluteal muscles are tightened;
- Dandayamana Janushirasana to develop a sense of balance, discipline and stability in the emotional sphere, as well as strengthen the muscles of the legs and back;
- Swallow pose (Tuladandasana) for a moderate load on the heart muscle, increasing blood flow, cleansing blood vessels of toxins, and activating brain activity;
- Dandayama-Bibhaktapada-Pashchimottanasana for stretching the spinal muscles, increased blood supply to the joints, stimulation of the intestines, cleansing the entire body of stagnation and toxins;
- to strengthen and work out all the muscles, activate metabolic processes inside the body, normalize the monthly cycle in women;
- the pose of Dandayaman Bibhaktapada Janushirasana to stimulate the glands (including the thyroid gland), restore the reproductive functions of the body and fight headaches;
In this article, we will consider the features and nuances of the practice of a fairly popular direction of yoga - hot or bikram yoga. Looking ahead, let's say that many identify these concepts, but in fact, there are differences.
Features and definitions
hot yoga- this is a direction of yoga, covering any practice carried out in an artificially heated room, i.e. it is a general term for all practices that take place under specified conditions.
Bikram yoga is a type of yoga that 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 climate of India.
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. There are 2 types of breathing exercises. Moreover, asanas are performed at a fast pace (from 10 to 60 seconds for each pose). From lesson to lesson in the classroom, the same sequence is practiced.
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.
Practice duration
Bikram Yoga lasts strictly 90 minutes.
General classes may have different durations (usually, from 45 minutes). Given 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 the ideal duration of practice in order to achieve the effect of warming up the muscles and ligaments, as well as starting the mechanism of cleansing the body of unnecessary substances. In this case, the body will not be dehydrated.
Who is hot yoga for?
Lovers of heavy load or load in unusual conditions.
Those who wish to strengthen the tone of not only muscles, but also the skin.
Useful advice: after practicing hot yoga, take a contrast shower, ending with cold water. After a shower, give yourself a self-massage with anti-cellulite creams - this way you can easily get rid of the orange peel! (At the same time, of course, no one canceled the diet with the restriction of sweet and salty).
For those who want to stretch muscles and ligaments more than usual, a 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 you to simultaneously:
get rid of toxins in an accelerated mode - with increased sweating during exercise, substances unnecessary to the body come out through the skin (and in order not to lose the moisture the body needs, during practice, be sure to take water in small sips).
So, you sweat, drink more water, go to the toilet more often - thereby increasing the body's metabolism, so toxins are eliminated faster. This effect is enhanced by specially selected exercises, which seem to “squeeze out” substances unnecessary for the body from the body, as a result, you can see the “obvious” effect - clean skin;
muscles in hot air and humidity warm up faster and become more supple, flexible - this allows you to more comfortably enter and hold complex poses, and the risk of injury is reduced.
despite the fact that hot yoga allows you to stretch the muscles deeper, however, the tendons and ligaments may not be prepared for such intense stretches + the heat weakens the muscles, so in some cases the opposite effect can be observed - overstrain and even injury to the muscles, ligaments, tendons ;
intense practice in a hot room can also lower core body temperature, which can lead to dehydration and, in extreme cases, even heat stroke.
Symptoms of heat stroke include weakness, dizziness, and nausea. If you feel these symptoms, immediately lie down in Savasana (take a horizontal position) and lie down for a few minutes, breathing evenly.
If you are not getting better, leave the practice room and seek medical attention if necessary.
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 diseases of the heart, 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, coordination with the attending physician and therapist is required;
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 forbidden to attend even ordinary yoga classes (the editorial opinion coincides with this position). But some studios, at their own peril and risk, are ready to allow such students to practice.
beginners in old age, especially if there was no previous experience of practicing any kind of yoga;
complete lack of physical fitness;
in the presence of high / low blood pressure;
in the presence of varicose veins.
During the practice of 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 that 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 some extra weight. But is it 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 physically healthy. Another group consisted of experienced yogis who practiced, among other things, hot yoga.
After eight weeks (24 sessions) of practice, it was noted that study participants from group # 1 noted some small increase in muscle strength, a significant improvement in balance, a slight decrease in body weight.
With the help of measurements of the medical and physiological parameters 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 huge physical exertion during hot yoga, the body does not expend enough calories to lose weight.
The most working rule of losing weight is to maintain a balance of incoming and outgoing calories, if you want to lose weight, spend more calories than you consume!
The severity of the load is evoked with 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, sweat evaporation 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 how they feel: the appearance of “white circles” before the eyes, nausea, disorientation or muscle spasms during or after yoga practice are all signs that you need to rest and reevaluate the load.
It is important to pay attention to hydration and nutrient replenishment. Dangerously low levels of potassium, sodium, and other electrolytes pose serious health risks.
If you decide to attend a class
Be sure to wear suitable clothing for this practice: tight-fitting, light clothing that absorbs sweat (short shorts + tank top).
Take 2 towels: to wipe off sweat and to place on the mat (to prevent slipping on a wet mat).
Be sure to take at least 500 ml of clean drinking water without gas with you.
Do not eat 1.5-2 hours before practice ( but you can’t attend this class on an empty stomach either - you will get dizzy!).
After practice, eat as you feel. If you feel dizzy and have other symptoms of overheating, drink water with the addition of electrolytes (sachets for solutions are sold at the pharmacy).
Choose the evening time for hot yoga classes - after practice, the body will need a long time to recover.
Find out in advance if there is a hair dryer in the center - your hair will definitely be wet, and going outside even in the warm season with wet hair and a hot body is fraught with consequences in the form of at least a cold.
Observe safety precautions!
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 medicines 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, chronic diseases and feel the joy of youth again - hot yoga. Our studio presents different types of this direction - Modo Yoga, Hot Hatha, Bikram Yoga, Hot Stretching and Yin Yoga. With us 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 temperature and high humidity, the body warms 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 level of air humidity is at least 30%. Under these conditions, physical activity has a multifaceted effect:
- The metabolism improves, the lymphatic system removes toxins from the body. This allows you to make the skin smooth and clean, in addition, natural immunity increases.
- Physical activity is aimed at 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 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 this allows you to get rid of pain and tension, as a result you will feel great.
- The load on the body in conditions of elevated temperature contributes to 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 a great feeling and return to a blooming appearance. It has not only a physical, but also a psychotherapeutic effect - the experience and constant stress go away. By giving preference to classes, you will be able to endure the stresses of the world much easier.
How are classes conducted?
Classes continue for an hour and a half, all this time the room is kept at a high temperature and humidity. Both men and women can do it, the initial complex is within the power of people of any level of training. Classes are recommended to attend at least 3 times a week to achieve a stable positive effect.
Hot Yoga Moscow has created optimal conditions, here you can discover new possibilities of your body. Professional certified instructors are fluent in the technique of performing exercises. We have a large and bright space. The fine climatic equipment providing inflow of the fresh and purified oxygen. Equipped locker rooms - individual lockers, clean showers. We also have an Organic bar - herbal teas and smoothies. Bank cards are accepted for payment, discounts for pensioners, children and students. The room is fully prepared for classes at high temperatures, so you will be comfortable.
Turning to us, you will be able to 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. Call us and sign up for hot yoga classes that will open the way to perfection!
Yoga is a lifestyle for active people. As one sage from India said: “Each of us has a whole life to practice yoga.” For strong-willed experimenters, HOT YOGA is 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 set of certain asanas that are performed in a warm, warm room. This type of yoga got its name thanks to its founder Bikram Chowdhury.
Initially, this yoga was used by Bikram as a recovery from an injury. He did the exercises in a heated room. After a full recovery, the master improved the exercises by offering to practice in rooms with a hot climate.
Hot yoga beginner class includes:
- 2 breathing exercises;
- 26 consecutive Hatha yoga exercises.
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.
Thanks to the complex of such “hot” exercises, the whole body is strengthened. Each posture of the asana smoothly flows into the next asana, while increasing the flow of oxygen, due to which toxins are removed from the body.
The Internet is filled with video lessons on Bikram yoga:
What do you get with hot yoga?
When doing hot yoga, the body temperature rises, this activates the immune system to fight infections and viruses. The poses on which hot yoga classes are built lead to active sweating, which helps to cleanse the body of toxins and toxins.
Strength develops, the body becomes flexible and acquires dexterity. Trains the cardiovascular system. The constant performance of the class helps to cure a variety of diseases, including chronic ones.
Such activities relieve mental stress, reduce the level of cortisol (stress hormone), and relieve senseless anxiety. Helps to relax and tidy up the nervous system.
You are losing weight. The load and a warm room contribute to the acceleration of metabolism and, accordingly, the loss of calories. Fat is burned and rapid weight loss is visible in a short period of time. The end result is a slender athletic figure.
HOT YOGA - 10 basic rules
Stop and Concentrate Before You Begin
- The last meal should be at least 3 hours before class. Well, if it’s completely unbearable, then it’s allowed to have a snack with something light - an apple or a salted cracker;
- Drink less water. A full belly will interfere with doing abdominal exercises;
- Dress for training, a minimum of clothing. Sports swimsuits, 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 in order to have a good view of those standing in front. Since the teacher conducts the class with a dialogue method, 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 you start. When meditating, excessive fussiness is not needed, since it can disturb the meditative state;
- Keep quite. Getting into a meditative state is part of the lesson. When concentrating 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 violent activity, bringing the whole body into an excited state. 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, you encourage the body to release moisture even more;
- 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 dive in, listen to what your body is saying;
- Be sure to dedicate 5 minutes to the final pose. Shavasana (corpse pose) - the final pose, which calms, cools down, evens out breathing.
Who can't practice
- hypertension;
- tachycardia;
- in the presence of problems with the valves of the heart;
- heart defect.
You should also refrain from such activities:
- with varicose veins;
- with difficult outflow of venous blood from the brain;
- with gynecological diseases;
- at elevated temperature;
- with sinusitis;
- with a cold;
- during menstruation.
When deciding to practice hot yoga, you should 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 swelling.
Now you know what HOT YOGA is. Only you can make a choice in favor of such activities. Being healthy, slim and calm is not so hard.