Watch your thoughts, they become words.
Watch your words, they lead to actions.
Watch your actions, they create habits.
Watch your habits, they build your character.
Watch your character, it becomes your destiny.
You want to get fit, you would like to get slim and you would definitely love to be toned. You've heard of hot yoga and it sounds great. The adverts look fantastic, the pictures are all sinews and smiles, and the videos couldn't be more fun if they tried.
But, is it all good? or could hot yoga actually be bad for you?
We've all heard them, horror stories of exercise programmes gone wrong. People want to get fit, they jump in, try something new and end up injuring themselves. It happens all the time, you may have even experienced it yourself.
So, how do you get the benefits of exercise but avoid the risk of injury? The secret is simple: choose an activity that you enjoy, make sure you are prepared, and do it the right way.
What about hot yoga?
Hot yoga is one of the most popular forms of yoga and has many benefits including:
increasing your strength
improving your flexibility
calming your mind
getting that lean body you've always wanted!
But, is taking time out of your life and jumping onto the hot yoga mat really a smart thing to do?
Well, it depends. Hot yoga is not like other exercise classes. It's tough. Mentally tough. Physically tough. Sometimes even emotionally tough. If you are unfit, not used to stretching, or not used to the heat, you are going to find it a challenge. There are many benefits to be gained, however you may just not be ready to start - yet.
Here's the thing: the real risk is that you are not ready to start hot yoga.
Not yet any way. You need to do some preparations before you do your first class:
you need to have a certain level of fitness.
you need to have done some yoga before.
you need to be used to a bit of heat.
Don't wake up one day and say to yourself "today is the day that I need to start my 90 day hot yoga challenge". You need to have a certain level of fitness and you need to have a certain amount of yoga experience and you need to be able to tolerate some heat. Preparation for these three things will help you - it really does pay off if you have put the ground work in first:
Sign up for a normal yoga class for at least a month, better still 3 months. This helps get your body used to stretching and ready to try hot yoga.
Start walking more, then build up to some higher energy activities such as cycling or running (or any other exercise that you enjoy) once or twice a week.
Take saunas once a week for a month or two to see how your body reacts. Saunas can be very relaxing, but not everyone likes them.
If you live in a warm place, try walking in the heat, or doing some other form of exercise. Again, this helps your body get used to a bit of activity in the heat.
Get your body gradually used to these new stresses. Little by little, bit by bit. Start slowly and build up over time. They key is to combine gentle stretching, exercise and some heat. If you don't, you may end up feeling overwhelmed and you won't appreciate the joys of hot yoga!
But, I want to sweat!
Once you have a bit of experience with exercise, yoga and some heat, it's time to look around and choose a hot yoga studio to try. Ask friends, look online and phone or visit a few places. Not all yoga is the same and neither are all hot yoga studios. Try the one you like most. Then try the others. It's such a personal thing that the only way to really know is to get out there and try it.
If you have any medical conditions or concerns or are pregnant, you should take expert advice before embarking on any new form of exercise. Your doctor and your yoga teacher will be available to advise you. Make sure that you take the time to let them know and discuss any concerns you may have.
OK, so that all seems sensible, but, can hot yoga actually be bad for you?
Yoga developed in India, some 5000 or so years ago - and India is obviously a hot country! So, traditionally, yoga has always been performed in a hot and humid climate. There are benefits to doing yoga in the heat, but there are also additional challenges. One of these is dehydration. Doing any work out causes your body to generate heat. Add in additional heat and humidity, and your core body temperature can increase to an uncomfortable level. Ignore that and you can start to overheat. How can you prevent this? The two best methods are making sure you are hydrating and pacing:
Make sure you drink plenty of water. This cannot be overstated. Drink water before, during, and after your yoga session. Small but regular sips are best. You don't need to gulp it down, just make sure that you are regularly taking on some water.
Pace yourself, especially at first. You don't need to do all of the poses, you don't need to do them to their maximum degree and you don't need to hold each pose for as long as you possibly can. You can always do more at your next class if you feel like it. Yoga is not about how much you can do or how far you can go, it's about working with your own body. Only do as much as you want to do and rest if you need to.
Finally, when done wrong, any form of yoga can lead to injury. It's vitally important to get the correct tuition and to be aware of what's happening in your own body. If unsure, ask, and if still unsure, stop.
Remember, Hot yoga isn't for everyone. Not everyone has the fitness levels required. Not everyone tolerates the heat. Not everyone has access to a safe and competent hot yoga teacher.
For those of us who do, we are lucky and we love it!
You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.
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