2022 – Page 2 – Yoga Enjoy

5 Unexpected Benefits of Hot Yoga: Science-Backed Mental Health Facts

May 21, 2022

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At first, hot yoga sounds like a bad joke. Rooms that are up to 105 degrees Fahrenheit with yoga instructors sending you into 143 chaturanga before “resting” in down dog. What benefits could possibly come from this torture?

Is the physical exertion and will-power worth the mental health benefits? We will find out.

Many of my coworkers and friends have detested ever stepping foot in a hot yoga class. High humidity, high heat, and high intensity.

The immediate description of a hot yoga session is anything but appealing.

On the other side of the coin, hot yoga has raving fans religiously attending classes multiple times a week. The sweaty flows serving as workout therapy wrapped in community and good intentions.

Regardless of opinion, hot yoga is undoubtedly an experience to remember.

Although you must make your own decision, this article outlines both the mental health benefits of hot yoga and the basics of hot yoga.

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What Science Says about Mental Health Benefits of Hot Yoga

One collective review of studies states, “It has been hypothesized that hatha yoga practice may attenuate HPA axis and sympathetic hyperactivity and the associated physiological, inflammatory response, which could lead to a reduction in stress- and inflammation-related illness .”

Reducing HPA axis and sympathetic hyperactivity may have positive implications for mental health and wellbeing. One hot yoga benefit.

The HPA axis is the body’s central stress response system that is involved in mood and functional illnesses like anxiety disorders, depression, ADHD, post-traumatic stress disorder, and bipolar disorder.

The HPA axis tends to be hyperactive with high levels of perceived stress and anxiety. When the stress response is activated through the HPA axis, cortisol releases into the body.

Cortisol is the “stress” hormone that, when sustained at high levels, can damage the body and cause unpleasant side effects.

Heat stress may also reduce inflammation in the body. Dr Rhonda Partick discusses in her review on heat stress that exposure to heat may reduce anxiety and depression while increasing mental focus and attention.

Stress, anxiety, and depression contribute to systematic, chronic inflammation in the brain and body.

Inflammation can be damaging to organs and further aggravate mental health issues. Reducing inflammation positively improves both brain and body function.

An uncontrolled study measured the effectiveness of Bikram yoga for mindfulness and perceived stress. The results showed after an eight-week practice in Bikram Yoga that participants’ mindfulness was significantly increased while perceived stress was reduced.

Perceived stress is determined by the number of life experiences an individual considers stressful. Mindfulness is a quality of being aware in the present moment without judgment.

Reducing perceived stress and increasing mindfulness creates a more supportive environment to cope with mental health issues.

Quick Take-Aways | Hot Yoga Mental Benefits

Lower Emotional Reactivity

Reduce Inflammation in the body

Lower Cortisol

Increase Mindfulness

Reduce Perceived Stress

The History Behind Hot Yoga

Historians suspect yoga began 5,000 to 10,000 years ago in India. The practice originated to sacrifice the ego through self-knowledge, action, and wisdom.

Thousands of years later, yoga came to the west. In the 1920s, the first Hatha Yoga studio opened in India, and its lessons started to travel to the west. In 1947 the first yoga studio opened in Hollywood.

Fast forward to the 1970s, and the first heated yoga studio was opened in Japan by Bikram Choudhury.

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Bikram style yoga has been argued to be more focused on the body and less on the mind than other forms of yoga.

Not all hot yoga studios are Bikram style yoga. Many modern hot yoga studios do not abide by all the principles of traditional Bikram, which may be a good thing.

Traditionally, Bikram encourages only one water break, not to leave the heated room, no hands-on adjustments, or the ability to take a break from the flow of postures. In a heated room, health practitioners suggest these rules may put yogis at risk for overheating.

Bikram versus Classical Yoga

A causal yoga attendee is most likely familiar with the Asanas and Pranayama of yoga. Asanas are the positions people fold their bodies into when practicing. Pranayamas are breathing techniques.

Bikram yoga only uses 26 of the 84 asana postures and 2 of the many pranayama breathing techniques.

Followers of Bikram suggest this limitation is to utilize only the exercises that optimize health and wellbeing. Skeptics view the reduction as a business tactic.

Asanas and pranayamas are only two of the eight parts of yoga. The other six parts of yoga focus on cultivating concentration and awareness and principles of how we relate to ourselves and the world around us.

Although Bikram yoga retains the body and mind connection, it’s main focus appears to be less spiritual and more focused on physical exercise and body movement.

The benefits of Bikram may be derived more from physical exertion and heat then mindful connection.

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What type of heat is used?

Traditional Bikram yoga studios heat their rooms to 104 degrees Fahrenheit with 40% humidity. Hot Yoga classes that are not traditional Bikram can be heated anywhere from 80 to 100 degrees Fahrenheit.

The two main types of heat used are forced-air heating and infrared heating. Forced-air pushes hot air into the room and may cause the room to become overly heated or stuffy.

Infrared heating provides warmth like the sun and may offer better benefits for detoxification.

The heat from modern-day saunas is also commonly supplied by infrared heaters that range from 113 to 212 degrees Fahrenheit.

In an extensive review of sauna usage and heat stress on the body, researchers found that repeated exposure causes a higher expression of proteins that play an essential role in immune function, cell signaling, and cell-cycle regulation as well as antioxidant, pro- and anti-inflammatory factors.

Is hot yoga dangerous?

Arguments have been made that hot yoga may put the body in danger. The American Council on Exercise’s small study in 2015 expressed concern that Bikram yoga may place the body temperate at risk-levels for heat-related illness.

After a 90 minute class, the core temperature of Bikram yogi’s was an average of 103 degrees Fahrenheit, with the risk of heat-related illness increasing at 104 degrees Fahrenheit.

No participants faced heat-related illnesses during the study.

ACE did suggest that decreasing class time to 60 minutes, lowering the temperature or increasing hydration may also help reduce the risk of heat-related illness.

How to know if hot yoga is for you?

Personal experience is the primary way to determine if hot yoga (or any practice) is a helpful addition to your wellness routine. Some helpful pointer that may help you decide if a 60-minute class is worth your time:

You are more in it for the sweat then the spirit

You do not overheat easily or have a history of overheating

You are well hydrated

You have taken other yoga classes in the past

Hot Yoga FAQ

How many times a week should you go to hot yoga?

This depends on what type of results you are looking to gain through your practice. One study showed that attending hot yoga 2 times a week for 8 weeks improved mental function.

What does hot yoga do for your body?

Hot yoga benefits include increased cardiovascular fitness, lowered cortisol, reduced perceived stress, and lower body inflammation.

Why is hot yoga bad for you?

Hot yoga is safe for many people but it some cases it can cause people to become dehydrated. In extreme cases, heat exhaustion or heat stroke are possible. Be sure that you are drinking plenty of water before attending a hot yoga class to minimize these risks.

How long does it take to see results from hot yoga?

It depends on the results you are looking to obtain, mental or physical, and the intensity and duration that you are attending hot yoga classes.

Is hot yoga good for you?

Yes. For many people hot yoga provides benefits like increased cardiovascular fitness, lowered cortisol, reduced perceived stress, and lower body inflammation.

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Hatha Yoga

What is Hatha Yoga?

April 3, 2022

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Hatha yoga, what exactly is this? Is this a specific yoga style? What is the difference between Hatha yoga and other forms of yoga? What should you keep in mind of with this form of yoga? All questions that arise for many yogis when we talk about Hatha yoga. Because between all new (and old) yoga styles, Hatha yoga keeps popping up. We take away all the riddles around this form of yoga, so that you know exactly what to expect with Hatha yoga.

The origin of Hatha yoga

To properly understand Hatha yoga, we must first dive into the history of yoga. Hatha yoga is the most ancient yoga style and many yoga styles are derived from this yoga style. The special thing about this style is that it is an open stream without a founder or guru. This hardly ever happens anymore these days.

Hatha yoga used to be practiced by monks who needed mild physical exercise in addition to many meditations (and in preparation for meditation). You hold the yoga postures of Hatha yoga longer, without it becoming uncomfortable. Tensions disappear from the body, so you can sit longer and more comfortably during meditation. With this yoga style you are therefore preparing yourself for your meditation.

Hatha yoga is more than just moving

But Hatha yoga is more than just moving and performing the yoga postures well. Because it is the connection between body and mind that is very important within this style. Ha-Tha means sun and moon, which are seen as contradictions within yoga. The sun stands for action, fiery and masculine. The moon stands for internalization, calming and feminine. The characteristics of the sun and moon come together in Hatha.

In short, hatha yoga is the basis of sutra three and four within yoga. The sutras have been established for over two thousand years and you can see them as the golden rules within yoga. The rules you live by both physically and mentally. Sutra three is Asana (physical movement) and sutra four is Pranayama (breathing).

Breathing techniques with Hatha yoga

You bring together and create a connection between body and mind by combining yoga postures with breathing exercises and techniques (pranayama). The breathing techniques ensure that you are aware of your breathing and what it can mean for you. You also learn with this to:

Give energy

Streamline energy

Or to release energy

During Hatha yoga, for example, you learn the difference between abdominal and chest breathing. You also learn more about the levels of breath, how you control it and how you can pause in it. These breathing exercises and techniques ensure a good balance between our two brain halves.

The purpose of Hatha yoga

By practicing Hatha yoga you are training yourself to bring body and mind together. Inner peace, being in harmony with yourself, others and the world by coming and staying in contact with yourself. That is what you get from Hatha yoga. You become a powerful and stable person with this. Someone who is not easily out of balance and always keeps the goal in mind.

This is of course a wonderful goal and something that we should all want to pursue. Yet many people do not practice Hatha yoga for these reasons. In fact, they don’t know that this is the ultimate goal of Hatha yoga and that you can achieve it at all. Today, Hatha yoga is primarily known as a yoga style that:

Makes you more flexible

Teaches you how to deal with stress

Has a positive effect on your organs and nervous system

Also not wrong of course 😉

And if you regularly practice Hatha yoga without knowing the goals or your own goal, then you will automatically notice that you are more balanced in life.

Hatha yoga in the Netherlands

Hatha Yoga is one of the first yoga styles that was offered in the Netherlands in 1946. Although yoga is now more popular than ever, you can see that we have been practicing yoga for a very long time in our country.

If you practice Hatha yoga in a yoga studio, you will notice a different attitude of the yoga teacher in this yoga style. Unlike many other yoga styles, the teacher does not give tips or adjustments for the postures that you perform. The role of the teacher lies in giving direction and energy. The teacher does not teach you how to properly perform the postures, but encourages you to make things happen and to be a spectator.

This form of guidance is often not what we are used to and even what we would like. You want to know if you are doing the yoga postures right, right? But right or wrong are matters of the ego and you want to let go of this within Hatha yoga. Hatha yoga is all about you as a person, about letting go of your thoughts and making everything happen. If the yoga teacher is too present, you will be taken out of your concentration and you will be more concerned with other things than with yourself.

Hatha yoga and other yoga styles

Hatha yoga is more a trend on which many other yoga styles are based. This is not good or bad, because it is precisely within Hatha yoga that you let go of this ego issue. The big difference between Hatha yoga and other (flow) yoga styles is that with Hatha yoga you mainly turn inside. You can therefore easily and well practice this style at home. With other (flow) yoga styles you get a lot of strength and energy from the group by practicing the flow together.

Hatha yoga is seen as the basis of many other yoga styles. It is actually a bit like the mother in yoga. No matter how many children and grandchildren she has, the foundation ultimately lies with her.

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Bikram Yoga

Is Bikram Yoga for You? 3 Pros and Cons for Beginners

March 6, 2022

Bikram yoga may not be as safe as yogis believe, a new study suggests.

Yoga can be wonderful for your flexibility, balance and overall health. And recently, pro athletes such as Kobe Bryant, Andy Murray and Philadelphia Eagles quarterback Nick Foles have begun doing Bikram Yoga, an intense form of the practice in which the moves are performed in a hot, humid room.

“One of the hardest things I’ve ever done,” is how Foles described Bikram Yoga in an ESPN interview. But he also credited the practice with helping him recover more quickly from the hits he takes during the NFL season.

Named after its founder, Bikram Choudhury, and drawing from traditional yoga techniques, Bikram employs a series of 26 postures (see diagram below). The poses are always the same and always done in the same order in a room heated to approximately 105 degrees with 40 percent humidity. The classes last about 90 minutes. The general idea is that the heat increases blood flow and circulation to the muscles.

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Photo: Bikram Yoga NYC

“By the end of a Bikram yoga class, you will have worked every muscle, tendon, joint, ligament, internal organ and gland while systematically moving fresh, oxygenated blood to 100 percent of the body,” says Bikram instructor Tori Hicks. “Bikram yoga builds strength, balance and flexibility by gently stretching and massaging the spine, muscles, tendons, joints and all internal organs of the body. Lung capacity is expanded, leading to greater vitality.”

In my first Bikram class, I was surprised by how many people were wearing minimal clothing—short spandex and sports bras, or even bathing suits. I was wearing pants, which I recognized as a terrible choice as soon as the sweat started streaming out of my body. Which happened quickly.

I had done a fair amount of yoga before, mostly Vinyasa style, which takes you through a sequence of moves between downward facing dog poses. Bikram class begins with a breathing exercise unlike anything I had ever done before. I was told to hold my hands together at my chest, interlock my fingers with my elbows bent down and my feet and heels touching. I tried to follow along. The other yogis inhaled through their noses and lifted their elbows up next to their heads, then exhaled out of their mouths while using their knuckles to push their chins backwards. Each inhale and exhale is supposed to last 6 seconds, but I was having a hard time getting anywhere near that. I felt dizzy after three breaths.

I managed to pull it together and make it through the class. From that experience and some research, here are three pros and cons I discovered about Bikram.

Bikram Yoga Pros and Cons

Pro: You’ll “feel” like you’re torching calories.

Con: You aren’t really.

By the time we finished our first balancing pose, in the third pose overall (Utkatasana, which translates as “Awkward pose”), I was sweating my face off, as expected.

Some Bikram proponents claim you can burn up to 1,000 calories in one session. However, Brian Tracy, a professor in the Department of Health and Exercise Science at Colorado State University, studied the fitness effects of Bikram yoga and did not find high calorie burn to be prevalent.

Tracy measured bodily responses—tracking heart rate, body temperature and energy expenditure of 19 experienced yogis, ages 18-40. He found that although heart rates and core temperatures were elevated (not quite to a dangerous level), metabolic rates were approximately the same as during a brisk walk. The average number of calories burned was 460 for men and 330 for women.

“I think the heat and the difficulty of the postures combine to alter your perception of the intensity of the exercise,” Tracy told TIME. “Heart rates are quite high for the amount of work you’re doing.”

In an earlier experiment, Tracy tested a sedentary, non-experienced group. They achieved modest gains in strength and muscle control, and considerable improvements in balance. But although the participants did not exercise regularly, their average weight drop was small.

Metabolic rate obviously depends on several variables (such as age, height, weight, BMI, and prior yoga experience); but in this case, it seems that sweating up a storm (even with a high heart rate) does not necessarily translate into more calories burned.

Pro: You work up a nice “cleansing” sweat.

Con: You could get dehydrated.

The belief that sweat releases toxins and “impurities” is largely a myth. Although sweat does contain trace amounts of toxins, the liver and kidney are primarily responsible for bodily detoxification, which occurs when you go to the bathroom.

Sweating is the body’s air conditioner. It’s your body’s way of cooling off and regulating temperature. It’s not the sweat itself that keeps you cool, but its evaporation. The higher the humidity, the more difficult it is for sweat to evaporate. This means that in the conditions of a Bikram class, where the air is dense, it’s more difficult to keep cool. As a result, your body may actually retain toxins.

“By forcing your body to perspire through heat exposure or heavy exercise, you can cause your kidneys to save water and actually hang on to any toxins that may be circulating,” says Dr. Charles Smith of University of Arkansas for Medical Sciences.

Further, sweat contains several important minerals, which, ironically, your body needs in order to detox properly—including potassium, sodium and other electrolytes.

If you don’t drink plenty of water the night before your Bikram class, your body might not handle the significant loss of fluids as well as you hope.

Pro: Your core body temperature may actually stay close to normal.

Con: Working out in 100-degree heat still can be dangerous.

A recent study sponsored by the American Council on Exercise and headed by Dr. John Porcari of the Department of Exercise and Sports Science at the University of Wisconsin-La Crosse examined the effects of hot yoga and regular yoga on heart rate and core temperature for 20 average to fit volunteers ages 19 to 44. Porcari analyzed the results and found that body temperature and heart rate were at comparable levels for both hot yoga and regular yoga class, and in both cases, were barely elevated.

Although the conditions Porcari examined were not as extreme as the temperatures in Bikram (the hot yoga class was 92 degrees, not 104), and the class lasted for an hour instead of 90 minutes, his study indicates that being in a hot room doesn’t necessarily raise your body’s core temperature.

However, if you’ve ever watched the weather channel, you know about the “heat index,” which essentially translates to what it “feels like” outside. High humidity drives the index higher. A day with a heat index of 105 or 106 would most certainly come with warnings from doctors to take it easy in any outdoor activity. If you’re exercising in a room that hot, you should definitely use caution.

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Bhakti Yoga

The Ultimate Expression of Bhakti Yoga

February 1, 2022

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Bhakti Yoga is a devotional path of oneness or union with the Divine. According to Kashmir Shaivite scholars, the ultimate expression of Bhakti Yoga is service to God, Guru and other individuals, both inside and outside of the community of seekers. Some of the more well-known practices of Bhakti Yoga include spending time close to an enlightened being, chanting the divine names or mantras and ritual acts of worship, such as singing an evening arati or prayer while waving lit candles in honor of a divine being. It may appear at first that the ultimate expression of Bhakti Yoga is to chant beautifully or meditate for hours on the form of one’s Guru. However, scholars of spiritual texts and spiritual teachers repeatedly tell us that the ultimate expression of Bhakti Yoga is service to God and Guru, with the highest expression of Bhakti Yoga being service to other individuals.

When a yogi or yogini begins to walk the path of Bhakti Yoga, he or she may have a deep longing for knowledge and oneness with the Divine. A seeker who is of a devotional temperament may begin his or her sadhana by meditating, reading the scriptures and spending time in prayer and contemplation. These practices may be performed while living at home, in a Buddhist monastery, an ashram or even in a Christian monastic setting.

Initially, the Bhakta may feel inspired to serve God by serving the ritual needs of the institution. Some of these ways of serving may be to place flowers on the altar, paint beautiful tankas or clean the altar clothes. These are all aspects of serving God, the Guru and the community of aspirants. This kind of service is also very uplifting because it keeps the awareness of the Divine ever present in the devotee’s consciousness.

However, spiritual teachers, scriptural texts and many living saints tell us repeatedly that the ultimate expression of this love for God is the service of others. Many spiritual paths also include service to the earth in this category. For example, an individual like Mother Teresa who serves the needs of the destitute and outcast would be considered to be emulating the highest expression of Bhakti.

ecently, a dedicated Yogic scholar and practitioner shared with a group of us that what makes him the happiest now is to serve other people, not reading the classical Indian scriptures or chanting divine names. We could all feel his love. This is the highest expression of Bhakti Yoga and is fueled by the love and compassion that is generated by traditional devotional practices.

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Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga Beginner

January 4, 2022

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Ashtanga yoga is amongst the most dynamic or energetic forms of yoga. Many yogis usually describe it as a yoga style that is physically demanding. One notable thing about ashtanga yoga is that yogis get to perform a particular number of yoga poses, which are in a particular order. During these poses, yogis are required to synchronize their breathing with movements, in a flow known as Vinyasa. This is a traditional hatha yoga style promoted by Pattabhi Jois from Mysore, India. Ashtanga vinyasa yoga originates from an ancient text, known as Yoga Korunta. Vamana Rishi wrote this text, and then Rama Mohan imparted the text to Sri Krishnamacharya in early 1900. Krishnamacharya later imparted the text to Pattabhi Jois in early 1927.

Ashtanga Yoga System

There are six asana sequences in Ashtanga Yoga. The most practiced and famous one, Primary series, that is known as Yoga Chikitsa that translate (yoga therapy) is supposed to detoxify and realign the body. The second series that goes by as Nadi Shodana (nerve cleansing), acts to further purify the nervous system and spinal energies. Then there is the advanced A,B,C and D Series, Witch are known as Sthira Bhaga (divine grace)

Ashtanga Yoga and Ashtanga Vinyasa

Ashtanga is a Sanskrit word, meaning eight parts. The word “Ashtanga” is very important in yoga philosophy, and it refers to the ultimate road in Patanjali’s yoga sutras. Originally, Ashtanga yoga means a doctrine that lasts for a short time, and the yoga style is known as Ashtanga Vinyasa. However, many people refer to this yoga style as Ashtanga Yoga in the western world.

Ashtanga Yoga Primary Series

Surya Namarskar A – Suraya Namarskar B

Standing Postures

Seated Postures

Finishing Sequence

The Final Three

When to do Ashtanga Vinyasa

Ashtanga Vinyasa yoga is suitable for anyone who wants to be more powerful or tougher, increase their mobility or add more energy to their body. Besides, this form of yoga is good for people who are stressed or those who need time to relax.

Do I Need Props During Ashtanga practice?

The in the traditional Ashtanga yoga, no props are required, other than a blanket and sticky yoga mats. However, modern ashtanga yoga teachers allow their yoga students to use props like blankets, a wall, blocks, and even weights during their yoga classes. These props assist the yoga students to practice the postures easily and even perform the postures safely. Also, the props allow for better alignment. But, advanced yogis don’t require any props since they are experienced in Ashtanga yoga practice.

Because ashtanga yoga is a very demanding type of yoga, always be careful with your body during your yoga practice session.

Practicing yoga is not a performance, therefore, exercise patience with your mind and body

Every yoga posture is meant to prepare you for the next yoga posture in the sequence, boost your strength, and the balance you need to proceed to the following yoga series.

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