Hot yoga is now at the peak of popularity - the schedule of many studios includes Bikram, Hot HIIT, and 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 our own.
Bikram Yoga
Bikram yoga is the most hot yoga from all directions. It was named after its founder, Bikram Chowdhury. The Bikram yoga class includes a constant sequence of 26 Hatha yoga poses and two breathing practices. The room is heated to 42 degrees to relax joints and improve muscle elasticity for a deeper and safer stretch of the body.
High temperature leads to increased sweating; through sweat, the body actively gets rid of waste and toxins. Constant practice of Bikram improves blood circulation, increases strength, endurance and flexibility, helps cope with stress, chronic diseases, get rid of excess weight, and improves metabolism.
Temperature during class: 40 degrees and 40% humidity in the room. Duration: 90 min.
Hot HIIT
Hot HIIT is a training system that combines interval training, muscle and cardio exercise in a heated room. The training is similar in effect to fitness, while the sequence of asanas is designed taking into account the development of muscles and joints without harm to the whole body, unlike running or jumping.
A measured training regimen provides a total high load, effective for both beginners and experienced practitioners. The lesson takes place to music. As a result of constant practice, muscles become stronger, blood circulation improves, overall body tone increases, metabolism accelerates, overweight.
Temperature during class: 35 degrees. Duration: 90 min.
Hot Vinyasa
Hot Vinyasa is a dynamic yoga that consists of a sequence of asanas interconnected by complexes of movements - vinyasa and breathing. The sequence of asanas is built by the teacher depending on the goals and objectives of the class and the level of training of the group. This is a powerful workout for the whole body, a rhythmic practice, with music and a different sequence from class to class.
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 takes a break from routine thoughts, works with attentiveness and awareness through movement and breathing. Vinyasa is about that 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, breathing techniques – bandhas and drishti – are very important. 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 difficult, but rather balanced, soft and soothing.
Classes take place in a warm room accompanied by calm music. This balanced yoga practice will help develop strength and flexibility, relieve tension and blockages 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. During 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 can find their favorite practice.
Photo: https://www.instagram.com/best.yoga.photography/
It appeared thanks to master Bikram Chowdhury.
Bikram Chowdhury
At the age of thirteen in 1957, Bikram Chowdhury was declared India's national champion in yoga. 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 he was only 17 years old then.
Bikram decided to combat the effects of injury by performing certain asanas under the guidance of Bishnu Ghosh. A set of exercises was aimed at restoring work knee joint. Home distinctive feature The reason for such exercises was that the room intended for exercises was preliminarily heated. This approach was necessary to obtain maximum efficiency in working the knee and to eliminate the risk of possible damage to the joint. As a result, Bikram was able to restore the functions of the damaged part of the body.
Based on his personal success, the master concluded that Hatha yoga exercises, carried out in warm climatic conditions, give good results. But not everyone can afford a trip to hot India or another country with a favorable climate. The same conditions can be recreated artificially in any suitable room.
Regular practice led to improvements in the training process. Thus, the master made a new direction of yoga available to everyone, world-famous under the name Bikram yoga.
What is it?
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. This creates a sauna effect: the muscles warm up faster, and the stretching becomes even. All this is accompanied copious discharge sweat and, as a result, leads to 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 of the musculoskeletal system. It is important to note that such people are strongly recommended to first consult with their doctor and an experienced yoga instructor. For healthy people This direction has no contraindications, regardless of the student’s age. No special physical preparation is required for the body.
It is better to choose morning or evening hours for classes.
Effect on the body
Regular practice of Bikram yoga has a positive effect on the respiratory, endocrine and nervous system. During exercise, sweating increases, which leads to the elimination of toxins and harmful substances in the body. A person can quickly lose weight and reduce cellulite.
Daily exercise helps strengthen the immune system, normalize blood circulation and bring all organs abdominal cavity in tone. The body becomes more flexible and strong. Hormonal balance returns to normal. The Bikram yoga technique helps combat flat feet, including in children.
By 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 lost. A warm body accepts it more easily physical activity, making stretching easier and safer.
This type 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 with a doctor and instructor, warning about your health condition and previous injuries. An experienced mentor will select a convenient set of exercises and provide assistance if necessary.
Contraindications
Due to 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.
You cannot exercise when:
- chronic forms of cardiovascular diseases;
- severe forms of asthma;
- diabetes in the acute stage.
You should temporarily limit training if:
- pregnancy;
- female gynecological inflammations and menstruation;
- colds.
- Meals should be taken one and a half hours 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 usually especially difficult for beginners. With experience, the body adapts to regular exercise and gets less tired. Gradually, a person enters a training rhythm that is convenient for him.
Exercises at home
When a lesson is carried out without leaving home, you need to thoroughly ventilate the room before starting. Excess moisture will leave, which will reduce formation harmful bacteria and mold in the room.
If climatic conditions allow it and it’s warm enough outside, you can practice Bikram yoga outside the apartment. It is especially useful to conduct training on a summer day after rain. At this time, increased evaporation of water from the surface of the earth occurs, and the air is gradually heated by the sun.
Video
Poses
The set of exercises includes twenty six asanas, performed in a certain 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, flows are activated inside a person vitality(prana). All organs are saturated with it and healed.
Exercises in pictures
The set 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 tonify the internal organs in the abdominal cavity;
- to improve coordination of movements, reduce pain in the back and joints, strengthen leg muscles and normalize blood circulation;
- Dandayamana Dhanurasana to improve blood flow in the heart area, which leads to additional saturation with oxygen; the abdominal and gluteal muscles are tightened;
- Dandayamana Janushirasana to develop a sense of balance, discipline and stability in emotional sphere, as well as strengthening the muscles of the legs and back;
- Swallow pose (Tuladandasan) for moderate stress on the heart muscle, increasing blood flow, cleansing blood vessels of toxins, and activating brain activity;
- Dandayama-Bibhaktapada-Paschimottanasana for stretching the spinal muscles, increasing blood supply to the joints, stimulating the intestines, cleansing the whole body of stagnation and toxins;
- to strengthen and work out all muscles, activate metabolic processes inside the body, normalization monthly cycle in women;
- Dandayamana Bibhaktapada Janushirasana pose to stimulate the glands (including the thyroid gland), restore reproductive functions the body and the fight against headaches;
Modern people suffer from reduced physical activity, which is why almost every second person can complain of back pain, constant stress and a bouquet of chronic diseases. At the same time, no medicine can bring relief until the person himself wants to change his life. But there is a simple effective remedy, which will help you get rid of excess weight, chronic diseases and again feel the joy of youth - hot yoga. Our studio presents different types This direction includes Modo Yoga, Hot Hatha, Bikram Yoga, Hot Stretching and Yin Yoga. With us you will definitely find something to your liking.
Class Schedule
Your progress in practice depends on how regularly you practice.
Distinctive Features
Hot yoga is a set of hatha yoga poses that are performed in a heated room. At high temperature and increased 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 air humidity level is at least 30%. Under these conditions, physical activity has a multifaceted effect:
- Metabolism improves lymphatic system removes waste and toxins from the body. This allows you to make your skin smooth and clean, and it also improves your natural immunity.
- Physical activity is aimed at the entire body from the tips of the toes to the tips of the fingers, from the inside to the outside, 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.
- Load on the body under conditions elevated temperature promotes accelerated weight loss. This makes it possible to get rid of extra pounds and again feel freedom and lightness.
- Hot yoga prolongs youth. This best way give yourself excellent health and return to blooming appearance. It has not only a physical, but also a psychotherapeutic effect - anxiety and constant tension go away. By giving preference to activities, you will be able to bear the stress of the world around you much more easily.
How are classes conducted?
Classes last for an hour and a half, during which time the room is maintained at high temperature and humidity. Both men and women can practice; the initial complex is suitable for people of any level of training. It is recommended to attend classes at least 3 times a week to achieve a stable positive effect.
Hot Yoga Moscow has created optimal conditions, here you can explore new possibilities of your body. Professional certified instructors are fluent in the technique of performing exercises. We have a large and bright space. Excellent climatic equipment providing an influx of fresh and purified oxygen. Equipped locker rooms - individual lockers, clean showers. We also have an Organic bar - herbal teas and smoothies. Payments accepted bank cards, discounts for pensioners, children and students. The room is fully prepared for classes at high temperatures, so you will be comfortable.
By contacting us, you will be able to improve your body at 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 overvoltage 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 path to perfection!
In this article we will look at the features and nuances of the practice of a fairly popular type of yoga - hot or Bikram yoga. Looking ahead, we will say that many identify these concepts, but in fact, there are differences.
Features and Definitions
Hot yoga is a branch of yoga that covers any practice carried out in an artificially heated room, i.e. it is a general term for all practices that take place in specified settings.
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 original technique with its own characteristics.
This trend, as an independent style, was founded and popularized in the West by the Indian Bikram Chowdhury.
The persona of the author of the technique and the “features” of his classes raise contradictory thoughts (you can find stories of his behavior online), but Bikram yoga itself as a technique has gained great popularity and is actively practiced in the most different countries peace.
So, any hot yoga is practiced in a room with air and/or floor heated to 35-42 degrees and humidity maintained at about 40%. Such conditions in the form of hot and humid air, imitate Indian climate conditions.
2 fundamental differences between Bikram and hot yoga
The differences between freestyle hot yoga and Bikram yoga become apparent when you try to practice both:
Asanas and breathing
Bikram yoga exercises consist of 26 strictly defined poses, practiced in a specific sequence. 2 types of breathing exercises are used. Moreover, the asanas are performed at a fast pace (from 10 to 60 seconds for each pose). From lesson to lesson in class, 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.
Duration of practice
Bikram yoga lasts strictly 90 minutes.
General classes can have different durations(usually from 45 minutes). Taking into account the fact that each person’s body reacts to heat differently, you can easily choose the duration of the class in accordance with your needs. physical capabilities.
In conditions of hot and very humid air, 60 minutes is the ideal duration of practice 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 suitable for hot yoga exercises?
For those who like heavy loads or loads in unusual conditions.
Those who want to strengthen the tone of not only muscles, but also skin.
Useful advice: After practicing hot yoga, take contrast shower ending it cold water. After a shower, give yourself a self-massage with anti-cellulite creams - this way you can easily get rid of orange peel! (The diet with restrictions on sweets and salty foods, of course, has not been canceled).
For those who want to stretch their muscles and ligaments more than usual, a hot environment will help achieve their goal.
Benefits and harms
At the same time, from a physiological point of view, the practice of any hot yoga allows you to simultaneously:
get rid of toxins in an accelerated manner - with increased sweating during exercise, substances that the body does not need come out through the skin (and in order not to lose the moisture the body needs, be sure to take small sips of water during practice).
So you sweat, you drink more water, go to the toilet more often - thereby increasing the metabolism in the body, so toxins are eliminated faster. This effect is enhanced by specially selected exercises, which seem to “squeeze” substances unnecessary for the body from the body, as a result you can see the effect “obviously” - clean skin;
In conditions of hot air and humidity, muscles warm up faster and become more pliable and flexible - this allows you to more comfortably enter and hold complex poses, reducing the risk of injury.
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 in some cases you can observe the opposite effect - overexertion and even injury to muscles, ligaments, tendons;
intense practice in a hot room can also lower the body's core temperature, which can lead to dehydration and, in extreme cases, even heat stroke.
To the symptoms heatstroke include weakness, dizziness and nausea. If you feel these symptoms, immediately lie down in Savasana (take a horizontal position) and lie there for several minutes, breathing evenly.
If you are not feeling better, leave the practice room and, if necessary, seek medical help. medical care.
Contraindications
Bikram yoga, like all hot yoga in general, has its contraindications and also requires compliance certain rules regarding safety precautions.
The following are considered absolute contraindications:
the presence of heart disease, brain disease (stroke) and other serious illnesses. In this case, we are talking about diseases not only at the acute stage, but 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 prohibited from attending even regular yoga classes (the opinion of the editors coincides with this position). But some studios, at their own peril and risk, are ready to allow such students to practice.
beginners at an advanced age, especially if they have not previously had experience in practicing any type of yoga;
complete lack of physical fitness;
if you have high/low blood pressure;
in the presence of varicose veins.
When practicing any form of hot yoga (free sequences or Bikram yoga) there is always an individual risk of dehydration, dizziness, nausea, decreased blood pressure and even loss of consciousness.
Remember that hot yoga can harm your body just as much as it can heal it.
Helps you lose weight: truth or myth?
If you lead a sedentary lifestyle and start doing hot yoga (like any other yoga), then naturally you will begin to lose a little excess weight. But is this the merit of hot yoga?
A couple of years ago, an experiment was conducted in the USA to determine the real effects of hot yoga (including Bikram yoga).
One experimental group consisted of young people who led a sedentary lifestyle and had not previously practiced yoga, but physical indicators were healthy. The other group consisted of experienced yogis who also practiced hot yoga.
After eight weeks (24 sessions) of practice, it was noted that study participants from group No. 1 noted a slight increase in muscle strength, a significant improvement in balance, and a slight decrease in body weight.
Using measurements of medical and physiological indicators of group No. 2 directly during classes, it was noted that although during practice the heart rate and heart rate significantly increase, the metabolic rate, as well as the number of calories burned, approximately corresponds to the load of a person who is simply walking quickly.
This experiment suggests that, despite the seemingly enormous physical exertion during hot yoga, the body does not expend enough calories to lose weight.
The most working rule for losing weight is maintaining a balance between calories in and calories out; if you want to lose weight, spend more calories than you consume!
The severity of the exercise is caused by a strong increase in heart rate (which itself is quite high for the amount of body work that is done during hot yoga).
The heart pumps large volumes of blood into the vessels, and sweat evaporates, 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, confusion or muscle spasms during or after yoga practice are all signs that you need to rest and reconsider the load.
It is important to pay attention to hydration and replenishment nutrients. Dangerous low level potassium, sodium and other electrolytes carry serious health risks.
If you decide to attend the class
Be sure to choose clothing suitable for this practice: tight-fitting, lightweight clothing that absorbs sweat (short shorts + T-shirt).
Take 2 towels: to wipe off sweat and to place on the mat (to prevent slipping on a wet mat).
Be sure to bring at least 500 ml of clean drinking water without gas.
Do not eat 1.5-2 hours before practice ( but you can’t attend this class on an empty stomach either - you’ll get dizzy!).
After practice, eat according to how you feel. If you feel dizzy and have other symptoms of overheating, drink water with added electrolytes (solution sachets are sold at the pharmacy).
Choose the evening time to practice hot yoga - after practice, the body will need a long time to recover.
Find out in advance whether the center has a hairdryer - 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 a minimum, a cold.
Follow safety precautions!
Bikram yoga is the most popular type of hot yoga, about which there are many rumors and speculations. Why are classes held in a hot room? What effect does this have on the body? Can you lose weight by doing Bikram yoga? Today we will try to answer the most popular questions about the hottest yoga.
What is Bikram yoga?
The founder of the direction is Bikram Chowdhury. At the age of 3, Bikram began practicing hatha yoga under the mentorship of guru Bishnu Ghosh and at the age of 13 he became the youngest winner of the National Yoga Competition. At the age of 17, Bikram suffered a dangerous knee injury and, according to doctors, he would no longer be able to walk. Instead of accepting the doctors' orders, Bikram turned to his guru and returned to yoga. After six months of practice, his knee was completely restored.
At the behest of Bishnu Ghosh, Bikram opened yoga schools in Japan and India to help people recover from injuries and illnesses. These schools quickly achieved great success, but their education was individual and not accessible to the majority of the audience. That is why Bikram decided to create a new method of practice, based on the teachings of his guru and suitable for people of any age, health status and level of training. He selected 26 hatha yoga asanas - the most effective for treating common diseases.
This is how the Bikram yoga method appeared: 26 hatha yoga asanas, 2 breathing exercises. In 90 minutes of exercise, they allow you to work out muscles, joints, ligaments, tendons, in a balanced and consistent manner. internal organs. Each asana prepares the body for the next. Of course, Bikram does not deny that his system is built on the well-known asanas of hatha yoga. The uniqueness of the method lies in the sequence of these asanas.
Why are the temperatures so high in Bikram yoga classes?
Bikram Chowdhury wanted to recreate the temperature conditions under which yogis practice in India. 40+ degrees solve several important health problems at once:
At high temperatures and humidity, the body quickly prepares for practice: clogged muscles relax, joint mobility increases, stretching occurs effectively and painlessly. It is possible to perform asanas deeper without the risk of injury.
When working out in a hot gym, we sweat a lot, which means the body is cleansed, removing toxins and waste through sweat. Constant practice of Bikram promotes weight loss, eliminates puffiness and tightens the body, speeds up metabolism.
Special temperature conditions during the class allow practitioners to concentrate only on performing asanas, breathing correctly and the words of the teacher. This means no extraneous thoughts and a break from the hustle and bustle for 90 minutes of class.
Who can do Bikram yoga and are there any restrictions?
People of any age and any level of training can practice Bikram! This is why Bikram yoga is wonderful - everyone is equal on the mat in the gym. There are no strict contraindications to the exercises, but the practice should be used with caution for people with heart disease, asthma and pregnant women. Before class, warn the teacher about possible problems with health.
Drink plenty of water before and after class, and follow your instructor's instructions during class.
What will you get as a result of constantly practicing Bikram?
Developed flexibility, strengthened joints, muscles and spine. Focused mind restful sleep And good mood. Just try Bikram to appreciate all the effects of this practice for yourself. Perhaps this yoga will be truly yours!
Photo: https://www.instagram.com/kinoyoga/
