Do you desire to reach nirvana?
If so you’ll understand why yoga isn’t just an ordinary workout routine.
Not only will you attain that dream body but it comes with interesting benefits including a well-balanced state of mind, proper body alignment, plus improved general health.
Throw weight loss into the mix and that’s enough to make yoga one of the most holistic approaches to achieving an improved mind, body and soul.
Yoga varies with intensity, from relaxation techniques to more physically demanding poses $“ for instance hot yoga.
Today we’re focusing on the latter.
If you’re new to yoga you might be wondering what hot yoga is.
Is it for everyone including beginners? Is it safe?
We’ll answer these questions and more below.
Before we discuss hot yoga poses, let’s look at what exactly constitutes hot yoga and shed more light on the terms.
What is Hot Yoga?
Hot yoga also known as Bikram yoga is when you practice yoga in a heated room.
Looking to shed a few kilos?
Hot yoga is amazing for weight loss because you sweat a lot.
Not only that but it increases your pulse rate and metabolism.
What is a Hot Yoga Pose?
A hot yoga pose is assuming a position which aids systematic movement of oxygenated blood to each organ and fiber of your body.
This consequently helps restore all systems to healthy working order.
How Hot is Hot?
Wondering just how hot the room you’re practicing in should be?
The room must be heated to between 35Â° to 42Â° Celsius.
Humidity of the room can be maintained to around 40% for an effective hot yoga experience.
Benefits of Hot Yoga Poses
How long must you hold each pose for?
With any form of exercise results are only noticed after a considerable time frame.
With that said how long should you hold a yoga pose to achieve optimum results?
You can hold each pose for 10 to 60 seconds depending on your experience and current fitness level.
This means whether you’re a newbie or a veteran in yoga, you can practice hot yoga.
Just base your time on your capabilities.
Did you know?
You can lose up to an average of 1.
5 liters of water during a session depending on the length of the yoga class.
You must drink at least 2 hours before each session commences; always being well hydrated can’t be over emphasized. Make sure you drink up to 2 liters of water daily.
The last thing you need is to pass out midsession due to dehydration.
On the day of the yoga class make sure you drink between 3 to 4 liters of water.
Side Effects of Hot Yoga Poses
Unfortunately, depending on the intensity of your yoga sessions there might be a few side effects associated with hot yoga including:
How Do You Avoid These Side Effects?
Although these side effects aren’t life threatening, there’re precautions you can take to avoid them.
Types of Hot Yoga Poses
There’re about 26 different types of hot yoga poses to engage in.
Below we’ll discuss some of them briefly.
Standing Deep Breathing $“ Parayma
This pose starts out in a standing position while engaging in breathing exercises that use optimal lung capacity.
This is characterized by a series of deep inhaling and exhaling techniques so as to provide your whole body with oxygen.
Assuming this position will help prevent respiratory problems for instance bronchitis and shortness of breath.
Half Moon Pose-Ardha $“ Chandrasana
In a standing position you tilt to the side while stretching out your hands.
It’s also called the side stretching pose.
With this pose you’ll be able to:
This pose is also known as the chair pose since you assume the position of sitting in a chair while squatting.
With this particular pose you can reap the following benefits
With this pose your body is quite compressed whereby you wrap your limbs tightly around each other.
This pose allows you to open up the 14 largest joints in the skeletal system.
As a result you’ll get the following benefits:
Standing Head to Knee-Dandayamana-Janushirasana
This pose highly challenges your balance posture and engages the entire body.
Standing Bow Pulling Pose-Natarajasana
The standing bow pose also known as the dancer pose is about creating proper body balance and alignment.
Balancing Stick Pose-Virabhadasrasana III
This is one of the more complex hot yoga poses.
This pose is also known as the airplane pose whereby you balance one leg while leaning forward with your arms stretched outwards, all while keeping your core engaged.
Separate Leg Stretching Pose-Dandayamana-Bibhaktapada-Paschimotthanasana
Also known as the wide legged forward bend, this pose stretches the legs and spinal muscles.
This pose is ideal to prepare your body for relaxation.
This pose makes for a great stretch for your side body and its main focus in on your hips, legs and core.
Separate Leg to Knee Pose-Dandayaman Bibhaktapada Janushirasana
This is an intense stretch in the legs and opens the shoulders.
In this pose you need to strike a balance and align your body while your feet remain grounded.
This pose requires mental stamina and focus.
It expands range of motion in the knees, ankles and hips.
This is undoubtedly one of the most loved hot yoga poses among yogis all over.
In this pose you lie down on your back facing upwards and you can use a yoga cushion under knees for extra support.
Wind Removing Pose-Pavanamuktasana
This posture is all about engaging the core so as to increase flexibility.
From lying down with your back against the floor, you bring your knees up to your chest and wrap your arms around your legs.
This calming and relaxing pose is characterized by bending forward with a subtle twist while sitting.
It’s excellent for energizing your body while stretching your legs.
A common favorite, this pose involves imitating a snake by stretching while lifting your head.
It involves working with your shoulders, upper back and spine.
This pose engages your entire body and stretches your shoulders, chest and belly as well as front thighs, glutes, arms and legs while assuming a backbend position.
This backbend pose is similar to the shape of an archer’s bow whereby you physically stretch out your chest and shoulders.
Fixed Firm Pose-Supta Vajrasana
This posture allows you to stretch your leg muscles, knee joints, ankles, lower back and hips.
It offers a wonderful opportunity to rest and relax
Half Tortoise Pose-Ardha Kurmasana
This pose helps you clear your mind.
In this posture you stretch your hips while gently releasing your neck and shoulders and compressing your diaphragm.
Beginners usually find this backbend posture challenging as it opens your chest and stretches your shoulders and abdominal wall.
This posture engages your core.
You sit on your heels and grab them with the back of your hands facing out.
Blowing in Firm
In this pose you assume a kneeling posture and engage in deep breathing techniques
Now that you have a general idea of what hot yoga is and the poses involved, you’ll agree with me that these techniques will provide you with vibrant health by decreasing the risk of certain health ailments.
Certain poses will help cleanse toxins from your body and also provide you with a stronger immune system.
You can enjoy improved general body strength as well as improve your flexibility and balance as a result of more flexible muscles.
Hot yoga poses will not only help you achieve your proper weight but head to toe fitness and increased muscle tone.
Your sense of well-being is drastically improved.
You will notice better breathing and hot yoga pose also provides you with therapeutic effects by reducing pains for instance lower back pain.
Just be sure to keep your body hydrated for optimum results.
With that said why not visit the nearest reputable yoga studio and take your mind, body and soul to another level?