Hot yoga has been gaining popularity over the past few years and attracting participants from a very broad demographic including both the yoga and fitness worlds.

Like many fitness trends, there are some wonderful benefits but some cautions to consider.

What is hot yoga?

  • Hot yoga is a series of postures practiced in a warm and humid environment. Temperatures range from 98-105 �F (37-41 �C)
  • The heat allows your muscles to stretch deeper than they would otherwise with less danger of injury, and detoxifies and cleanses your body via sweat.
  • Classes are between 60 and 90 minutes in length, and involve a standing series, which focuses on strength, balance and endurance; and a mat series, which focuses more on stretching and improving flexibility

Benefits:

  • De-stress/relaxation
  • Increased flexibility
  • Improves muscle strength and tone
  • Focuses and improves core strength
  • Improved body awareness and perception
  • Appetite control
  • Improves posture
  • Aids in proper digestion

Cautions:

  • Use your own yoga mat and towel - because you're sweating so much!
  • Drink plenty of water before and after
  • Avoid eating within 2 hrs of class
  • Injuries resulting from overstretching
  • Drink plenty of water prior to - 2L throughout the day is best
  • Be silent in the practice room - many people meditate
  • Respect those with allergies - avoid wearing perfumed products
  • If you feel nauseous, simply lie down on your mat
  • Potential excess strain on muscles
  • Don't bother wearing make-up as it will likely slip-slide away!

NOT recommended for:

  • Pregnant women
  • People with low blood pressure
  • People with high blood pressure
  • Be cautious if you have existing medical conditions

So what style of yoga is best? Caron Shepley, Founder of Blue Dog Yoga, says "I always tell people that it depends more on the instructor, than the style. I always advise people to try different styles and different instructors to discover what works best for them. Caron has summarized some of the popular forms here along with their main focus and benefit which is a great place to start.

For a more intense workout:

  • Ashtanga Yoga (focuses on sun salutations)
  • Vinyasa Yoga (links poses together to increase challenge)
  • Bikram Yoga (hot yoga)
  • Power Yoga (uses poses to balance and develop strength)

For injury management:

  • Iyengar Yoga (uses props to help people perform poses)
  • Yin Yoga (poses are held for 5-7 minutes each to stretch connective tissue)

For healing the body:

  • Anusara Yoga (heart centred yoga)
  • Restorative Yoga (focused on stretching and relaxing muscles)
  • Hatha I Yoga (focuses on flexibility and poses for beginners)

For more meditative focus:

  • Kundalini Yoga
  • Chakra Balancing Yoga