1. Precautions for hot yoga practice
Practicing hot yoga will bring certain pressure to the heart and respiratory system. Therefore, at the beginning of practice, you will feel uncomfortable, but this is a normal phenomenon. As long as you pay attention to taking a proper rest in the middle, control the practice time, and replenish more water, it will not cause harm to your body.
Don’t eat for three hours before practicing hot yoga, and don’t eat for one hour after practicing, but drink water properly.
When practicing hot yoga in winter, you should pay more attention, because the temperature difference between indoor and outdoor is large, and the human body will easily catch a cold if it is not adapted. To avoid catching a cold, bring a thick coat and put it on when you come out of the yoga studio.
During the whole practice process, you should breathe with your nose, because your nose can filter harmful substances in the air and make your body healthier.
In case of dehydration, nausea and other uncomfortable symptoms due to excessive sweating, stop practicing immediately and take a rest to avoid fainting.
Taking vitamin B properly before practice can prevent dehydration, and it can also be taken properly after practice to help alleviate physical discomfort.
Don’t laugh and talk during the practice, because yoga requires meditation and continuous breathing adjustment, and laughter and speech are not conducive to breathing adjustment.
2. What is hot yoga
Hot yoga, also known as high-temperature yoga and thermal yoga, is to do yoga in a high-temperature environment of 38 ℃ – 40 ℃. It is composed of 26 stretching movements, belonging to flexibility movement, which can improve the softness of the spine and is suitable for office workers. At the same time, it can directly stimulate the nerve and muscle system through some static actions of twisting, bending and stretching, which can reduce weight. This kind of hot yoga from the United States became popular in China around 2004.
Sweating can remove toxins from the body surface and purify the nervous system. Traditional hatha yoga and Astanga Yoga make practitioners sweat a lot in postures, so as to achieve the purpose of discharging garbage from the body. The high-temperature environment of hot yoga replaces a lot of hard practice. Ordinary people will sweat even if they don’t do any practice after entering. Many stars rely on hot yoga to lose weight, and more and more people in China are trying this yoga system.
3. What are the benefits of hot yoga
3.1 weight loss and detoxification
Our muscles and tendons are usually relatively rigid in normal temperature environment, but they will become more flexible and surprisingly flexible in high temperature environment, which can reduce some physical injuries to practitioners. The high-temperature environment can make the practitioner sweat a lot, consume a lot of heat, and also take away the toxins in the body, so that the body can be purified and the blood circulation can be accelerated. Therefore, the goal of losing weight and detoxifying can be achieved.
3.2. Reduce physical discomfort
High temperature yoga can improve the softness of the spine by training the flexibility of the human body. Its action of squeezing the cervical vertebrae in the opposite direction can also relax the muscles and activate blood circulation, effectively alleviate migraine, cervical pain and other diseases, which is of great benefit to white-collar workers who often sit in the Office. In addition, people who are depressed, nervous and stressed can also relieve these symptoms through hot yoga, so as to relax their body and mind, effectively treat depression, and make their body and mind healthy.
What are the hazards of hot yoga
Lead to body injury due to overextension. When practicing high-temperature yoga, excessive indoor temperature can easily lead to related diseases, or lead to body injury due to overextension. Under high temperature, muscles will not become softer and more flexible, which will reduce the chance of injury. On the contrary, if you take risks to do yoga exercises with muscle extension exceeding the limit, your body will be vulnerable to injury, and your joints will be injured.
Moreover, high temperature will increase the secretion of enkephalin and two stress hormones adrenaline and cortisol, resulting in a decrease in the sensitivity of people to pain. It leads to dehydration and heatstroke. The secretion of adrenaline and cortisol, two stress hormones, masks dehydration and fatigue in the body. Therefore, yoga practice under high temperature has a certain health preserving effect, but when the temperature rises to 38 ° C to 40 ° C, it will cause heatstroke and even endanger life.
Who is not suitable for hot yoga
1. The high-temperature environment and the state of exercise will accelerate the blood circulation in the body, make the heart beat faster and increase the blood pressure. This is very dangerous for people with heart disease and hypertension.
2. People with kidney disease, diabetes, dysentery and serious eye and ear diseases are only suitable for exercise with less exercise. The greater the exercise, the faster the heartbeat and pulse rate, and aggravate the disease. High temperature yoga involves a large amount of exercise. Under the high temperature environment, the blood circulation is accelerated and the heart beating speed is also accelerated.
3. When you have a cold, fever, abdominal pain or serious fatigue, the human body needs to supplement a lot of water. In high-temperature yoga, the body loses water quickly. People practicing high-temperature yoga in these four states can easily lead to dehydration and aggravation of the disease.