Tips for practicing hot yoga

High-temperature yoga simply means practicing yoga in a heated environment. So what should I pay attention to when exercising under such high temperatures? Let's take a look at some tips for practicing high temperature yoga.

Practice time?

To achieve the desired results, we recommend that students practice regularly at least three times a week. If you want to change your current sub-healthy lifestyle, you need to practice at least 4 times a week.

Why practice in a heated room?

The constant temperature in the room interacts with a series of postures, which is what makes hot yoga different. The room where you practice hot yoga must maintain this temperature because muscles in a hot environment can allow you to enter a deeper level of practice in a shorter period of time, and the effect is more significant. Constant temperature helps stretch your muscles and bones, has healing and preventing injuries. In addition, the skin is also the largest detoxification organ in your body. Yoga not only helps you build your muscles, but also allows you to massage your deep ligaments, glands, and organs. When exercise extends into your body, you can expel toxins that have been accumulating in your body for a long time. At the same time, the sweating process is also the process of excretion of toxins in your body, making you glow from the inside out.

What if I feel sore all over after practice?

Congratulations, you are 100% trained. Muscle soreness is caused by the accumulation of lactic acid in the body, so how can we remove lactic acid in the body in the best state? That is to stretch your body. It may sound unbelievable to you that continuing to practice can reduce soreness, but it is indeed the most effective method. If you practice again after a long time, it means that everything has to start again.

What are the main benefits of hot yoga?

◎ Lose weight and shape, and outline a charming body curve

◎ Reduce stress and soothe your body and mind

◎ Enhance your vitality and make you energetic and relaxed

◎ Strengthen blood circulation

◎ Enhance joint flexibility, exercise the muscles around the joints, and enhance stress resistance

◎ Enhance physical fitness, improve flexibility, and reduce the chance of recurrence of injuries and old injuries

◎ Enhance immunity (e.g., less or no disease)

◎ Relieves the symptoms of many chronic diseases (e.g. arthritis, hyperthyroidism, etc.)

How to create a hot yoga environment at home

1. Hot yoga environment practice requirements

In a quiet place where you can move freely, the floor is preferably a wooden floor, the floor is flat, with a yoga mat on it, and a floor-to-ceiling mirror on the wall.

2. Environmental heating

A hot air blower can be used to help meet the room temperature requirements, and the temperature should be controlled between 38-42 degrees. If there is enough space for activities in the bathroom, you may use a bath bar, electric heater or hot water to heat the room temperature. In northern cities, the air is dry. While heating the room temperature, an air humidifier needs to be used to maintain indoor humidity. Southern cities, depending on the situation.

3. Mirror requirements

The size of the mirror should be so that you can see your own movements when you do the movements. Usually, the width of the mirror and the width of the shoulder are enough, and it is best to be a floor-to-ceiling mirror. Of course, when you can correctly master each movement, the mirror is not very important.

4. Choice of yoga mats

A professional yoga mat should be chosen. A thicker mat is easy to master standing and balance movements. A sponge mat is not suitable for use. The best thickness of the exercise mat is about 6 mm. A too thin mat cannot provide enough protection for knees, back, neck and other parts unless it is a carpeted ground.

5. Practice clothes requirements

Clothes should be comfortable to wear, easy to move, and able to show your body shape so that the accuracy of movements can be checked at any time. Elastic and close-fitting clothes are best. You can also wear shorts to facilitate observation of movements. Women should choose to wear sports underwear, and men can even practice bare-shirted.

6. Prepare a towel or bath towel

Prepare two towels for your own use and place them next to your body, because the high temperature of the environment will accelerate your body's perspiration. One is to keep the mat clean and anti-slip, and the other is to wipe sweat.

7. Water

Prepare enough water before practice, such as mineral water and sports drinks, to replenish the loss of water during exercise.

8. Other auxiliary supplies

Prepare a yoga belt, yoga bricks and other supplies to help you better complete the practice movements.

9. Physical preparation before practice

(1) Don't eat too much food within two hours before practice. It's best to keep an empty stomach. If you don't have to eat, you should eat easily digestible food.

(2) You can take a hot bath before practice to relax your body.

(3) Add enough water every day, but control not to drink too much before practice to avoid increasing the burden on your stomach.

(4) Before starting the exercise, focus your consciousness on breathing for a moment.

10. Breathing tips during practice

Pay attention to breathing during practice. Use your nose to inhale and exhale, and use your mouth to breathe and exhale in your throat. Control the breathing sound and consciously feel the gas flowing through your body. (Internship Editor: Yan Lili)