FAQ

Q. Is your type of  Hot Yoga and Yoga, considered Aerobic Exercise?

A. The word aerobic literally means “with oxygen” or “in the presence of oxygen, involving or improving oxygen consumption by the body .” Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body by elevating the heart rate during exercise to its target level. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body.

You can derive these benefits from practicing Hot Yoga yoga. Use this formula to find your target heart rate.

220 minus your age times 60% and times 90%

For example, a 30-year old would calculate his target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171.

This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute.

You can take your pulse during class and see that due to the nature of the asanas, your heart rate and respiration become elevated to your target level. This can help you determine how intensely to work during class.

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Q. Does Hot Yoga help with balancing the emotions ?

A. Hot Yoga helps balance the emotions in several ways.

Physiologically, regular practice harmonizes the nervous and endocrine systems, two systems which figure heavily in emotional well-being.

In addition, practicing Bikram Yoga cultivates the mental faculties of  faith, self-control, concentration, determination,  and patience.  As we become more aware of our inner life, we notice how events, interactions, and even the atmospheric pressure effect us. When we are aware, we can exercise choice in our response. This helps us balance our emotional life.

Q.Why are inversions not included in your Hot Yoga series?

A. We feels it is more important to do the postures outlined our method  because it safely builds all the strength the body needs to be totally healthy–throughout all the systems. Most beginners do not have the strength to do traditional inverted postures safely.

Some of the benefits of inversions (blood flow to the brain, reduction of blood pressure, compression of the thyroid gland) are provided by separate leg stretching, separate leg forehead to knee,  rabbit pose, and the whole series in general.

Q. What is the recommended room temperature for Hot Yoga?

A. The recommended temperature is minimum 98-104F (Depending on the class) degrees and about 40% humidity.

The room is kept at this temperature or more for the following:

  • Keeping the body from overheating (contrary to popular misconception)
  • Protecting the muscles to allow for deeper stretching
  • Detoxing the body (open pores to let toxins out)
  • Thinning the blood to clear the circulatory system
  • Increasing heart rate for better cardiovascular workout
  • Improving strength by putting muscle tissue in optimal state for reorganization
  • Reorganize the lipids (fat) in the muscular structure

Q. How should I prepare for my first class?

A. You will need to have a large towel, a washcloth (sometimes two), a yoga mat, and a water bottle for class.

Dress as light as possible. Men wear shorts or bathing suit.  Women wear exercise top and shorts  or a swimsuit. T-shirts are bulky; tank tops are better.

Come on an empty stomach.  No food 1 to 3 hours before class. A small quantity of simple, easily digestible food is recommended for the meal prior to class.

Drink lots of pure water for several days before your first class if you’re not in the habit of drinking water.  Doctors estimate you need at least 2 liters per day for normal body maintenance. Double that for doing Hot yoga. If you drink large quantities of caffeine drinks or eat mostly processed foods it can effect your body’s ability to tolerate the heat, so please cut down on these items in preparation for class.

Q. What to expect after your first class?

A. You might feel very tired after class. This is absolutely normal and a good sign that your body is cleansing. Your energy levels should be restored to normal within several classes.

You might find yourself feeling extremely energetic and experience difficulty sleeping. Don’t worry–this is a good sign that the yoga is truly filling you up with energy. You don’t have insomnia. You just have more time to do the things you enjoy.

You  might feel sore or stiff the day after  your first class. Come back to class as soon as possible! Your body is waking up and coming alive and you want to keep the process going!

You might feel nauseous, dizzy or have a headache after class. This could be a sign that you are dehydrated. Please drink lots of water before returning to class.   Or it could be a sign that you were trying so hard that you weren’t breathing normally. Please breathe normally during every posture.

You might experience some skin irritation. This too is normal, it means that the skin is releasing toxins. Showering directly after class will wash the toxins away. It will also help normalize the body temperature.

You might feel very hungry after class for a while, or you might lose your appetite completely. Both reactions are normal. If you are concerned about your weight, don’t worry too much either way. Once you get into a regular practice pattern, your appetite and  your weight will normalize. You’ll find yourself feeling and looking leaner and younger

Q.What is happening in my body during Hot Yoga?

A. Muscles are contracted and stretched at a cellular, biochemical level. Lipids and proteins reorganize optimally in such stretching, allowing for better circulation. Joint mobility and range of motion is increased, and strength is built by the use of gravity. Muscles and joints are balanced.

Blood and calcium are brought to the bones. Working against gravity strengthens the bones. The organs of the immune system within the bones (red marrow) are boosted.

The lymph nodes are massaged, lymph is pumped throughout the body, and white blood cells are distributed throughout the body as the lymphatic system works more efficiently.

There is compression and extension to the thymus, spleen, appendix and intestines; lungs are stretched and flushed out by increased blood circulation. The endocrine glands are encouraged to secrete appropriate hormones, and the communication between hormones and various glands and systems of the body is perfected. Toxins and waste are eliminated through the organs of elimination.

The nerves are stimulated by compression and extension, improving communication within the systems of the body and  supplying fresh blood, oxygen and nutrients throughout. The brain is stimulated by improved circulation and by varying blood pressure.

Q.  How many times a week is it recommended to practice?

A. In the beginning, do the Full Class religiously 3-6 times per week for two months until you are performing all but the very difficult poses such as the Standing Bow Pulling and Stretching Pose eighty percent correctly.  If you are restricted by any medical condition or have any chronic disease, you should continue daily until your condition is resolved.

Even when your progress is measured in fractions of inches that add excellence to what is already good, rather than in bold strokes, like being able to balance on one leg for ten seconds, you should continue your Yoga practice daily.

When you are performing ninety percent of the postures ninety percent correctly, you should still not feel complacent about doing your Yoga. Doing this Hatha Yoga class every day is like everything else you do in your life that is good for maintaining life. You don’t plan to give up doing those things because of the daily benefit you receive.

How good is this Yoga habit? Look at someone who has been doing this yoga for over twenty or thirty years. Don’t ask their ages. They have become timeless.