The Sprightly Spud

A Caribbean Christmas looking a little over budget? Hot yoga might be the next best thing…

If dark evenings and drizzle are staining your sunny disposition then you’re not alone. British winters can be pretty bleak, yet are quite literally unavoidable. Nevertheless, there’s a wellbeing trend which might just thaw your numbing fingers, and add a little warmth to your weekly fitness routine…

Hot Yoga. 

The history of heat…

Often confused with Bikram yoga – a practice waning in popularity thanks to some not so zen assault allegations against its founder – hot yoga is quite simply standard yoga, practiced in an abnormally hot environment. 

The aforementioned ‘Bikram’ style, describes a fairly regimented, serious practice. 90 minutes sessions comprised of a limited series of 26 movements – always executed in the same order – are performed at precisely 40 degrees C, with a humidity level of 40%. What’s more, studios are generally brightly lit and lined with mirrors, making for a slightly stark environment. 

As someone with the attention span of an overexcited toddler, 90 minutes of heavily regimented movement, in an space where I am forced to admire the beads of sweat crawling down my forehead, does not sound like an achievable pursuit. In fact, it sounds like it would trigger more stress than serenity.  

Thankfully, hot yoga offers a more flexible practice (no pun intended). The studio environment will vary based on the preferences of the instructor, or principles of the brand, so temperatures will range between 26 and 40 degrees. Furthermore, the harsh mirrored exposure of Bikram studios are often replaced by mood lighting, candles, and ambiences designed to inspire ultimate relaxation. Critically, the flow itself can include any pose, inversion or series of postures that your instructor, or you, desires – resulting in diverse classes, of all lengths and difficulties. 

Physical fervour

One might argue that contorting your limbs into an array of somewhat unnatural positions is taxing enough at a balmy 20 degrees, so why should we practice at 37-40?

Well, though it may sound contradictory, bending and twisting in heat reminiscent of a Costa Rican rainforest, could make it easier to engage in deeper stretches, facilitating a greater range of motion. We all know that a pre-exercise warm up is essential to injury prevention, and a more comfortable session, the same is true for yoga. What’s more, should your usual fitness regime leave you wallowing in DOMS on a day to day basis, hot yoga could help melt away these aches and pains, and improve your body’s resilience in training. 

Aside from the inevitable increase in sweat production, turning up the thermostat may elicit a more demanding cardiovascular workout than in a cooler clime, requiring more effort from your heart, lungs and muscles. In conjunction with the added aerobic exertion, engaging with Ujjayi breathing can improve your respiratory capacity, as it forces you to fully expand the chest wall, hence training your lungs to take in more air, fighting the decline in lung capacity that generally comes with age.  

If all this wasn’t enough, hot yoga is said to improve circulation, bone density, and even facilitate better blood glucose regulation. 

What’s not to like?

Spiritual Sanctity 

Yoga and stress relief are almost as deeply intertwined as pigs and their blankets, but turning up the heat may take the therapeutic effect to a whole new level. 

Its no secret that twisting, bending and stretching releases all kinds of knots, both physical and emotional. In addition to triggering the release of endorphins (a well-known side effect of any exercise), yoga encourages you to focus on the present moment, rather than your worries, which boosts concentration, both in the studio and the outside world. 

Whilst absorbed in your downward dog, any good yoga teacher will urge you to truly feel your body; the discomfort, the sensations of moving deeper into the pose, and the thoughts that drift in and out of your mind. Staying committed to this meditational practice allows you to cultivate an awareness of your emotions and psychological state, leaving you better equipped to cope with life’s many challenges. 

Furthermore, more nourishing classes may feature affirmations, intention setting, and reflective moments in which you can come to terms with your thoughts. Combined with the natural relaxing effects of big deep breaths, yoga is certainly a contributor to mental health mastery, hence why its frequently used in treatment of anxiety and depression. 

Our Scandinavian neighbours have long been using sauna bathing as a tool to purify the body and soul, and even as a venue to socialise and connect with their peers. Finns in particular, are adamant that their sauna rituals are pivotal to mental and physical wellbeing. In the depths of winter, Helsinki receives just 6 hours of sunlight each day, yet Finland is often labelled the ‘happiest country on earth’. Therefore one could easily argue that turning up the heat may be somewhat of a hack in beating the seasonal blues…

Not only are saunas relaxing, but Finnish researchers have demonstrated that frequent bathers had lower rates of hypertension, cardiac death and dementia than those who seldom sweated it out. Albeit saunas are generally around 30-40 degrees hotter than a hot yoga studio, both practices may elicit muscle relaxation, increased circulation and an endorphin rush which leaves you feeling pretty zen, and could give you a little health boost too. 

Not only may hot yoga itself brighten your mood and alleviate anxiety, but simply leaving home, and engaging with others in a social setting may be helpful when it comes to dealing with shorter days and minimal sunlight in winter. Socialising, exercise, and practicing gratitude are all recommended ways to aid symptoms of SAD, therefore may assist in bringing back a little of your sparkle. 

Long story short, hot yoga is not therapy, and if you are struggling with Seasonal Affective Disorder then seeking support is vital. Nevertheless, stretching in the ambient warmth of a cosy studio, enveloped by heartfelt affirmations encouraging appreciation and gratitude for your body, is unlikely to have a negative effect on anyone’s mental health.

Who can hot yoga? 

Arguably one of the greatest strengths of hot yoga, is its accessibility for beginners and experiences yogis alike. Many studios offer classes tailored to varying ability levels, yet even instructors of ‘generic’ flows will offer adaptations to each posture, which allow attendees to personalise their practice. 

Yoga was developed to unite mind and body, therefore inclusivity and (excuse the pun) flexibility, is at the core of its ethos. Consequently, it is frequently recommended as a form of movement for people all ages, and even for individuals with disabilities. What’s more, for children with emotional and behavioural disorders such as Down syndrome, cerebral palsy and autism, yoga can be extremely beneficial. It promotes harmony between body and mind, can improve balance, and aid with focus and concentration for young people who may struggle with it. 

When it comes to hot yoga, there are a few things to watch out for. Notably, young children deal with high temperatures differently, therefore most studios suggest that participants are at least 16. At the other end of the spectrum, people over 60 years old may also wish to opt for a cooler yoga practice. Whilst hot yoga studios are generally not heated to extreme levels, there is certainly more risk of dehydration, and people with cardiovascular conditions, prior stroke history, or an intolerance to heat probably shouldn’t give it a go. The same applies to pregnant women, as the additional heat may play havoc with surging hormones, and place unnecessary stress on the unborn baby. 

No matter your age or experience, one thing is essential to having an enjoyable and safe hot yoga experience: hydration. Its no surprise that doing even gentle exercise in a 40 degree climate leaves you somewhat sweaty. In fact, hot yoga can cause you to lose up to 1.5 litres of the stuff in just one session. Therefore, in order to avoid dehydration and dizziness, you should ensure you drink plenty of water throughout the hours prior to your class, sip water during, and adequately replenish fluids afterwards. Furthermore, you may want to consider an electrolyte drink before or after your flow, to restock your body with critical salts like potassium, magnesium, and sodium. 

As with any higher intensity exercise, your personal judgement is the true determining factor when it comes to deciding if your suited to hot yoga. If practicing leaves you feeling unwell, then stop. 

Cheaper than a holiday? 

Nowadays, any entity in the fitness realm seems to be available for a vast spectrum of prices. With gym memberships ranging from around £18 per month, to £200-300 for luxury offerings, and trainer prices fluctuating between around £20, and multiple hundreds! Hot yoga, and yoga in general, is not different. 

Typically, a hot yoga session costs between £10 and £20, and purchasing a membership to a studio (such as hotpod), may be a more economical option if you’re an avid yogi, and keen to have access to unlimited classes. Of course, should one prefer to sweat solo, private sessions are also available, yet these involve shelling out around £100 for an hour of 1:1 teaching. 

Private yoga instruction offers a personalised experience, precisely tailored to your ability, experience and goals, and may be beneficial for individuals looking to investigate the limitations of injuries, or overcome deep rooted psychological barriers to progressing in their practice. Nevertheless, for the majority of yogis looking to explore a hotter flow, group classes can offer a sense of community and an opportunity to meet like minded individuals. There is undoubtedly something special about the energy created when a group of people are flowing in synchronicity, in a non-judgemental and wholeheartedly peaceful environment. Not to mention the fact that most of us don’t have £100 hanging around to be spent on a yoga class…

Friends who sweat together, stay together. 

Changing seasons, changing goals 

I am certainly guilty of attacking life at 1000 miles per hour. So many of us are constantly  pursuing longer runs, faster paces and heavier weights. This intensity is echoed in our work lives too, as we strive for better performance, or more advanced qualifications perhaps, and consequently fall into an endless escalation of effort. Alongside all this, as young, active professionals, we are expected and desperate to cultivate valuable relationships with friends and partners, without neglecting our personal growth. 

In essence, its a lot. 

Hot yoga might just be the antidote to the insatiable ‘hustle culture’ of 21st century life. Of course, you don’t have to ditch the intensity completely, but even swapping one HIIT class a week, for a serene (yet sweaty) yoga session, just for a couple of months, could be key to keeping burnout at bay. 

We are bombarded by advice about staying ‘on track’ over the festive period, and enveloped by the message that we should fight the urge to slow down as the nights close in, and the temperatures fall. However, there could be some value in succumbing to the need for at least a little respite. 

Flaming cortisol levels, disrupted and tumultuous sleep, and increasingly persistent injury niggles could all be a result of overstretching yourself in all aspects of life, yet each of these botherations can be brought back into balance by practicing yoga. 

In essence, if you’re on the hunt for a wholesome hobby, a cure for impending burnout, or simply a break from an intense fitness routine that still elicits a sweat, hot yoga might be on track to becoming your new festive fave…