Hot yoga has several health benefits, including:
Increased flexibility
Hot yoga allows your muscles to warm up faster due to the heat, which may increase your range of motion and improve your flexibility over time. A small 2019 study found that International Journal of Environmental Research and Public Health Once a week, 23 participants aged 60 to 80 practiced a 30-minute yoga session in a sauna heated to 122 degrees (15 degrees higher than Bikram yoga), and participants improved their flexibility in 8 weeks. I have noticed that my sexuality has improved.
“As tight muscles and sore joints warm up, blood vessels thicken, allowing more blood, oxygen, and nutrients to reach tissues throughout the body, improving circulation,” says Wexler.
mood improvement
Even one session of hot yoga can increase dopamine levels and cause a rush of endorphins, lifting your mood and cooling your mind, Wechsler says. Endorphins are hormones released during exercise that can relieve pain and improve feelings of well-being. Dopamine is a chemical messenger from the brain involved in movement, cognition, sleep, wakefulness, and mood.
A small study presented at the 2017 American Psychological Association Convention of 52 women ages 25 to 45 who attended twice-weekly Bikram classes for eight weeks found that women who regularly practiced hot yoga The group was found to have fewer symptoms of depression after 8 weeks than the control group.
stress reduction
2017 survey in scientific and medical journals A study in Sports magazine found that physically inactive and stressed adults who attended hot yoga classes three to five times a week had significantly greater self-perceived stress and self-confidence at the end of 16 weeks. It is reported that this has been improved. Heat can reduce cortisol (the stress hormone), reduce anxiety and often improve sleep, Wechsler said.
Improved cardiovascular health
Because the heat increases your heart rate, hot yoga classes may provide more aerobic benefits than traditional yoga, Wechsler says. A 2018 study of the world’s elite female hockey players Strength and Conditioning Research Journal Practicing hot yoga has been found to improve plasma volume (increased amount of blood returning to the heart) and cardiovascular performance in athletes.
Another study in 2017 found that Journal of Bodywork and Exercise Therapy They found that a relatively short period of Bikram yoga practice (8 weeks of Bikram classes three times a week) may improve vascular function and blood flow in middle-aged and elderly people.
Improved strength and balance
A review of the scientific literature presented at the 2017 American Psychological Association Convention suggests that practicing Bikram regularly may improve muscle strength and balance. In a very small study included in this review, 21 healthy adults practiced Bikram hot yoga three times a week for eight weeks. At the end of that period, participants saw significant improvements in their balance, ability to sit and reach, and range of motion in their upper body.
Improved skin quality
One of the benefits of sweating more with hot yoga is that it generally increases blood circulation, which allows more nutrients to reach your skin. 2021 Survey Glycation stress research After 48 female volunteers did 60-minute hot yoga sessions twice a week for 12 weeks, they found that their skin’s hydration, elasticity, and texture improved, and researchers found that hot yoga could help prevent dermal aging. It was concluded that it may also have an effect.
