Proponents of hot yoga, or the practice of doing yoga exercises in a 90 to 105 degree F room, say that the heat allows the practitioner to sweat out toxins and to achieve deeper poses. But as with any yoga practice or new exercise regimen, beginners should take special note of the potential risks before embarking. Diana Zotos, a certified yoga instructor and physical therapist in the Rehabilitation Department at Hospital for Special Surgery in Manhattan, especially warns us in the “over-40” crowd who are at greater risk for injuries.
Hot yoga is a general term describing yoga practices performed under hot and humid conditions. There are many forms, with the most well-known being Bikram, a system of yoga created by Bikram Choudhury. While the heat of the room can improve flexibility, allowing one to stretch more deeply, overextension can lead to injury.
“Yoga of any type is physically challenging, and the heated environment of hot yoga makes the practice especially demanding,” Zotos says. “The heat makes people feel as if they can stretch deeper into poses and can give them a false sense of flexibility. This can lead to muscle strains or damage to the joint, including ligaments and cartilage.”
The heat also puts additional strain on the heart and challenges endurance, says Zotos.
She suggests that beginners to hot yoga familiarize themselves with the poses performed in the class beforehand, keeping in mind that certain poses require leg, core, and upper body strength as well as a degree of balance. If there is any question about cardiovascular (ie: hypertension, low blood pressure or heart disease) or neurological health issues (difficulty with balance), please see a physician for approval to begin a hot yoga class. Anyone with osteoarthritis, any rheumatologic arthritis, pain in muscles or a joint, or any kind of previous injury should also check with their doctor.
Additionally:
- Be well-prepared. Bring a mat and towel, and wear shorts and a tank top.
- If possible, bring a buddy. It can be more fun and less intimidating if you take your first class with a friend.
- Make sure you drink plenty of fluids well before class (but not coffee or soda). Don’t eat anything too heavy (more than 200 calories) two to three hours prior to class.
- Make sure the studio and teachers have a good reputation. Ask about their experience and credentials. The teacher should be certified in Bikram or another form of yoga.
- Try to arrive early. This way you can introduce yourself and speak with the instructor, pick a good spot in the studio to set up your mat and get comfortable with your surroundings and the heat.
- Start slowly and learn the basics. Never push yourself to the point of pain while stretching or assuming a position.
- Listen to your body. Stop at the first sign of discomfort. If you are extremely fatigued, take a break. Do not try yoga poses beyond your experience or comfort level.
- Don’t get discouraged if you can’t reach a pose. It’s not a competition.
- Ask questions if you're not sure how to perform a pose.
- If you get dizzy, lightheaded, overheated or experience chest pain, STOP immediately. Seek medical assistance if necessary.
Charlotte offers several studios for hot yoga classes including Arrichion at 125 Winona Street. They offer 5 hot yoga classes including two called “Tiger’s Eye” and “Topaz”. For more information, call 704-201-4586. Charlotte Yoga at 1730 E. Woodlawn, Suite E offers a class called Hot 26TM. This class is practiced in a 101 degree room and infuses Vinyasas between yoga postures to increase the internal heat in the body. Call 704-665-9003 for more information.
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