Hot yoga is now at its peak of popularity - in the schedule of many studios there are classes Bikram, Hot HIIT, Hot Yoga. 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 hottest yoga of 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 in order to relax the joints and improve the elasticity of the muscles for a deeper and safer stretch of the body.
High temperature leads to increased perspiration, through sweat, the body actively gets rid of toxins and toxins. The constant practice of Bikram improves blood circulation, increases strength, endurance and flexibility, helps to cope with stress, chronic diseases, get rid of excess weight, and improves metabolism.
Temperature in class: 40 degrees and 40% humidity in the hall. Duration: 90 min.
Hot hiit
Hot HIIT is a workout system that combines interval practice, muscle and cardio in a heated room. 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 workout regimen provides a high total load that is effective for both beginners and experienced practitioners. The lesson is accompanied by music. As a result of constant practice, muscles become stronger, blood circulation improves, the general tone of the body rises, metabolism accelerates, and excess weight goes away.
Temperature in class: 35 degrees. Duration: 90 min.
Hot vinyasa
Hot Vinyasa is a dynamic yoga, which 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, the level of training of the group. This is a powerful workout of the whole body, 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 in class: 30-33 degrees. Duration: 75 min.
Hot power yoga
Hot power yoga is a dynamic yoga practice. In the hot power yoga class, the breathing technique is very important - bandhami and drishti. Correct breathing helps each vinyasa to flow with maximum effect and ease. There are almost no breaks between vinyasas, but the practice does not seem hard, but rather balanced, gentle and soothing.
Classes are held in a warm room with calm music. This balanced yoga practice will help develop strength and flexibility, relieve body clamps and blockages, calm the mind, and teach self-control and concentration.
Temperature in class: 30-33 degrees. Duration: 90 min.
All directions are suitable for all skill levels. In class, you will need comfortable and light clothing, a rug, 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 the master Bikram Chowdhury.
Bikram Chowdhury
At the age of thirteen in 1957, Bikram Chowdhury was proclaimed India's National Champion for Achievement in Yoga. But several years later, he seriously injured his knee joint. According to doctors, the master had a risk of being disabled for the rest of his life. And then he was only 17 years old.
Bikram decided to fight the consequences of the injury by performing certain asanas under the guidance of Bishnu Gosh. The set of exercises was aimed at restoring the work of the knee joint. The main distinguishing feature of such exercises was that the room intended for exercise was preliminarily very hot. This approach was necessary to maximize the effectiveness of knee training and to eliminate the risk of possible joint damage. As a result, Bikram was able to restore the functions of the damaged part of the body.
Based on personal success, the master concluded that Hatha Yoga exercises carried out in warm climates give good results. But not everyone has access to 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 has led to an improvement in the training process. Thus, the master made available to everyone a new direction of yoga, known worldwide as Bikram Yoga.
What it is?
An important difference between this direction from 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 are warmed up faster and the stretching becomes even. All this is accompanied by profuse sweating and, as a result, leads to the cleansing of the body of accumulated toxins. It becomes easier for the body to prepare for heavy loads and difficult 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. No special physical preparation is required for the body.
For classes, it is better to choose morning or evening hours.
Influence 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 elimination of toxins and harmful substances in the body. A person can quickly lose weight and reduce cellulite.
Daily exercise helps to strengthen immunity, normalize blood circulation and tone all abdominal organs. The body becomes more flexible and strong. The hormonal balance returns to normal. The Bikram yoga technique helps to fight 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, the tendons and ligaments become stronger. Back pain goes away, excess weight is lost. A warmed-up body accepts physical activity more easily, so doing stretching becomes 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 an instructor, warning about your health condition and the injuries suffered. 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.
You can not engage in:
- chronic forms of cardiovascular disease;
- severe forms of asthma;
- diabetes in the acute stage.
You should temporarily restrict training when:
- pregnancy;
- female gynecological inflammation and menstruation;
- colds.
- Food intake should be an hour and a half before class;
- To prevent dehydration of the body, 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 yourself. Hard workouts are not suitable 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 tired less. Gradually, a person enters into a rhythm of training that is convenient for him.
Classes at home
When a lesson is held without leaving the house, then before starting it is necessary to thoroughly ventilate the room. Excess moisture will be drained away, which will reduce the formation of harmful bacteria and mold in the room.
If the climatic conditions allow it to be warm enough outside, then you can practice Bikram yoga outside the apartment. It is especially useful to train on a summer day after rain. At this time, there is an increased evaporation of water from the surface of the earth, and the air is gradually warmed up 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 implementation of such a complex, the streams of life force (prana) are activated inside a person. All organs are saturated with it and heal.
Exercises in pictures
The complex of asanas (exercises) includes:
- pranayama (breathing exercises) to reduce fatigue, relax and prepare for subsequent asanas;
- to relax and gradually stretch the 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 leg muscles and normalize blood circulation;
- Dandayamana Dhanurasanu to improve blood flow in the heart area, which leads to additional saturation of it with oxygen; the abdominal and gluteal muscles are tightened;
- Dandayamana Janushirasanu to develop a sense of balance, discipline and stability in the emotional sphere, as well as strengthen the muscles of the legs and back;
- the Swallow pose (Tuladandasanu) for a moderate load on the heart muscle, increasing blood flow, cleansing the vessels of toxins, enhancing brain activity;
- Dandayama-Bibhaktapada-Pashchimottanasanu for stretching the back muscles, increasing blood supply to the joints, stimulating the intestines, cleansing the whole body from congestion and toxins;
- to strengthen and work out all muscles, activate metabolic processes inside the body, normalize the monthly cycle in women;
- pose of Dandayamana Bibhaktapada Janushirasanu to stimulate the glands (including the thyroid gland), restore the reproductive functions of the body and fight headaches;
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 medications 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, from chronic diseases and again feel the joy of youth - hot yoga. In our studio, various types of this direction are presented - Modo Yoga, Hot Hatha, Bikram Yoga, Hot Stretching and Yin Yoga. Here 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 temperatures and high humidity, the body heats 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:
- The metabolism improves, the lymphatic system removes toxins and toxins from the body. This allows you to make the skin smooth and clean, besides, natural immunity is increased.
- Physical activity is directed to 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 being 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 of this will relieve pain and tension, and you will feel great as a result.
- The stress on the body in conditions of 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 is the best way to give yourself great wellness and regain your blooming appearance. It has not only a physical, but also a psychotherapeutic effect - feelings and constant stress go away. By giving preference to classes, you can much more easily endure the stresses of the world around you.
How are classes conducted?
Classes last for one and a half hours, all this time high temperature and humidity are maintained in the room. Both men and women can be engaged, 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.
In Hot Yoga Moscow, optimal conditions have been created, here you can learn new possibilities of your body. Professional certified instructors are fluent in the technique of performing the exercises. We have a large and bright space. Excellent climatic equipment providing an inflow of fresh and purified oxygen. Equipped changing rooms - individual lockers, clean shower. We also have an Organic Bar - herbal teas and smoothies. Bank cards are accepted for payment, discounts for seniors, children and students. The room is fully prepared for high temperature classes, so you will feel comfortable.
By contacting us, you can 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. Give us a call and sign up for a hot yoga class that will pave the way for excellence!
In this article, we will look at the features and nuances of the practice of a rather popular direction of yoga - hot or bikram yoga. Looking ahead, we will say that many people identify these concepts, but in fact, there are differences.
Features and definitions
Hot yoga- This is the direction of yoga, covering any practice carried out in an artificially heated room, i.e. it is a general term for all practices that are carried out under specified conditions.
Bikram yoga Is a type of yoga, which 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 conditions of the Indian climate.
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. 2 types of breathing exercises are used. Moreover, asanas are performed at a fast pace (from 10 to 60 seconds for each pose). Practice the same sequence from class to class.
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 be of different lengths (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 physical capabilities.
In conditions of hot and very humid air, 60 minutes is an ideal duration of practice in order to achieve the effect of warming up muscles and ligaments, as well as triggering the mechanism of cleansing the body of unnecessary substances. In this case, the body will not be dehydrated.
Who is Hot Yoga Exercise suitable for?
Lovers of heavy load or load in unfamiliar conditions.
Those wishing to strengthen the tone not only of muscles, but also of the skin.
Helpful Hint: After practicing hot yoga, take a contrast shower, ending with cold water. After a shower, self-massage yourself with anti-cellulite creams - so you can easily get rid of the orange peel! (Of course, nobody canceled the diet with the restriction of sweet and salty).
For those wishing to stretch their muscles and ligaments more than usual - the 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 at the same time:
get rid of toxins in an accelerated mode - with increased sweating during exercise, substances unnecessary for the body are released through the skin (and in order not to lose the moisture necessary for the body, during the practice it is necessary to take water in small sips).
So, you sweat, 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 out of the body, as a result, you can see the "obvious" effect - clean skin;
muscles in hot air and humidity warms up faster and become more pliable, flexible - this allows you to enter more comfortably and hold difficult poses, and reduces the risk of injury.
despite the fact that hot yoga allows you to stretch the muscles deeper, nevertheless, the tendons and ligaments may not be prepared for such intense stretches + heat weakens the muscles, therefore in some cases the opposite effect can be observed - overstrain and even injury to muscles, ligaments, tendons ;
vigorous practice in a hot room can also lower core body temperature, which can lead to dehydration and in extreme cases even heatstroke.
Symptoms of heatstroke include weakness, dizziness, and nausea. If you feel these symptoms, immediately lie down in Shavasana (take a horizontal position) and lie down for a few minutes, breathing evenly.
If you do not feel better, leave the practice room, if necessary, seek medical help.
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 heart disease, 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 - agreement with the attending physician and therapist is imperative;
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 ordinary yoga classes (the editorial board's opinion coincides with this position). But some studios, at their own peril and risk, are ready to admit such students to practice.
beginners in old age, especially if you have not previously had experience in doing any kind of yoga;
complete lack of physical fitness;
if you have high / low blood pressure;
in the presence of varicose veins.
While practicing 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, 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 a little extra weight. But is this 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 healthy in terms of physical indicators. Another group consisted of experienced yogis who also practiced hot yoga.
After eight weeks (24 sessions) of practice, it was noted that the 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.
With the help of measurements of medical and physiological indicators 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 enormous physical activity during hot yoga, the body does not expend enough calories for weight loss.
The most working rule of losing weight is maintaining the balance of incoming and outgoing calories, 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 high enough for the amount of body work that is done during hot yoga).
The heart pumps large volumes of blood into the vessels, evaporation of sweat 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 their well-being: the appearance of "white circles" in front of the eyes, nausea, disorientation or muscle spasms during or after yoga practice - all these are signs that you need to rest and reconsider the load.
It is important to pay attention to hydration and nutrient replenishment. Dangerously low levels of potassium, sodium, and other electrolytes carry serious health risks.
If you decide to attend a class
Be sure to choose appropriate clothing for the practice: tight-fitting lightweight clothing that wicks sweat (short shorts + tank top).
Take 2 towels: for wiping off sweat and for placing on the rug (prevent slipping on the wet rug).
Be sure to take with you at least 500 ml of clean drinking water without gas.
Don't eat 1.5-2 hours before practice ( but even on an empty stomach you cannot attend this class - you will get dizziness!).
After practice, take food as you feel. If you feel dizzy and other symptoms of overheating, drink electrolyte-added water (solution sachets are available at the pharmacy).
Choose an evening time for doing hot yoga - after practice, the body will need a long time to recover.
Find out in advance if there is a hairdryer 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!
Bikram yoga is the most popular area 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? Is it possible to 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 to practice hatha yoga under the guidance of guru Bishnu Gosh, and at the age of 13 he became the youngest winner of the National Yoga Competition. At the age of 17, Bikram received a dangerous knee injury and, according to doctors' forecasts, he could no longer walk. Instead of accepting the prescriptions of doctors, Bikram turned to his guru and returned to yoga. After six months of practice, his knee fully recovered.
At the behest of Bishnu, Gosha Bikram opened yoga schools in Japan and India to help people recover from injuries and illnesses. These schools quickly achieved great success, but the training in them was individual and not accessible to the main part 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 all ages, health conditions and training levels. He selected 26 hatha yoga asanas - the most effective for the treatment of common diseases.
This is how the Bikram yoga method appeared: 26 asanas of hatha yoga, 2 breathing exercises. For 90 minutes of training, they allow you to work out muscles, joints, ligaments, tendons, and internal organs in a balanced and consistent manner. Each asana prepares the body for the next. Of course, Bikram does not deny that his system is built on the famous asanas of Hatha Yoga. The uniqueness of the method is precisely in the sequence of these asanas.
Why are Bikram yoga classes so hot?
Bikram Chowdhury wanted to recreate the temperature conditions under which yoga is practiced in India. 40+ degrees do not solve several important health problems at once:
At high temperature and humidity, the body prepares for practice faster: clogged muscles relax, joint mobility increases, stretching is effective and painless. Asanas can be performed deeper without risking injury.
Working out in the hot room, we sweat a lot, which means that the body is cleansed, removing toxins and toxins through sweat. The constant practice of Bikram promotes weight loss, relieves puffiness and tightens the body, speeds up metabolism.
The special temperature conditions during the class allow practitioners to focus only on performing asanas, correct breathing and the teacher's words. This means that there are no extraneous thoughts and a rest 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 with any level of training can practice Bikram! This is why Bikram yoga is beautiful - in the gym, on the rug, everyone is equal. There are no strict contraindications to exercise, but with caution, practice should be attributed to people with heart disease, asthma and pregnant women. Warn the teacher before the class about potential health problems.
Drink plenty of water before and after class, and follow the 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/
