Is Your Hot Yoga For Real?
The growing popularity of Hot Yoga indicates that it has shifted from Fitness Fad to mainstream practice. However, there is much confusion on what truly is hot yoga. Many classes (and in fact studios) do not meet the strict criterion that encompasses the Hot Yoga philosophy of training and healing the body, mind and spirit. Many are simply offering yoga classes in a heated room as a marketing strategy AND in fact, many instructors teaching these “hot yoga” classes have never been properly certified as Hot Yoga instructors.
The original Hot Yoga, Bikram Yoga, was developed and introduced to North America by Bikram Choudhury. It is a 90-minute class consisting of 26 Hatha poses and 2 breathing exercises in a very specific sequence done in 100- 105F degree heat and 40% – 60% humidity.
Why the strict environmental conditions and sequence of poses? Well, it’s quite simple, Bikram is from Calcutta, India where he trained and practiced yoga since he was 4 and where these environmental conditions where the norm. When he developed Bikram Yoga his philosophy was for people to learn the basics and to heal and balance the body from the inside out. This is the reason Bikram Yoga is exactly the same regardless of where you practice or the instructor teaching it throughout the world. Also, he felt practicing in the heat and humidity had further beneficial effects physiologically and spiritually. While the high heat does make the body more pliable to get deeper into the poses and to promote sweating; the main reason goes back to the principles of healing the body from within. According to Dr. John Surie D.C., Owner and Instructor of Fire Shaper Yoga www.fireshaper.com , breathing in the hot humid air heats the lungs and oxygen ultimately heating the body’s vessels, nervous system, organs and muscles from the inside. This along with the specific poses allow for a deeper practice to heal and align the body from within thus aiding and improving things from circulation to digestion to mental clarity.
Another form of Hot Yoga is Barkan Yoga. Jimmy Barkin was a top student of Bikram Choudhury and in the early 2000’s he developed Barkan Yoga, which maintains the deep foundations and teachings of Bikram Yoga but with some significant differences. Barkan Yoga uses the same heat principles and most of the Bikram poses with the addition of interspersed moving poses (Vinyasas). This form of yoga is more cardiovascular and includes more upper body exercises such as planks and down dogs. Instructors have a little more freedom in class design but you will readily recognize the Bikram components.
Because of the very particular heat and humidity requirements as well as the specificity, order and timing of the poses necessary to achieve the benefits of Hot Yoga, other forms of yoga cannot technically be categorized as “hot yoga” but rather yoga done in a hot room.
Curious to try but still unsure? Here are some tips:
1. Ensure the yoga instructor has been properly trained and certified in hot yoga techniques and philosophies so they understand the physiological effects of heat on the body and safe and proper exercise modifications.
2.Hydration. It is imperative to be well hydrated well before your class (think night before) so don’t try a class after an open bar event.
3. Arrive 15 minutes early. Introduce yourself to the instructor so he or she will know you and will keep an eye on you.
4. Beginners set up at the back of the class. (Setting your mat closer to the door will be slightly cooler.) This allows you to watch the advanced students in front. Note that the instructors in hot yoga rarely if ever physically demonstrate
5.Try not to leave the room during the class. If you need a rest, try to sit quietly or lie on your back until you feel ready to continue. This is quite normal and the best way to get used to exercising in the heat.
6. Finally take the time at the end of the class to lie or sit quietly and let your body integrate all the positivity you have just done for it and more importantly allowing you to re-focus on YOU before you enter back in to your busy life.
Namaste
