Yoga & Fitness

How to Stay Safe While Practicing Hot Yoga

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The sweltering temperatures through the latest and relentless warmth wave—to not point out the well being advisory alerts inundating your cellphone and urging you to take warning–could have prompted you to wonder if it’s nonetheless protected to follow scorching yoga.

It’s not simply the temperature that’s trigger for concern. The warmth warnings are usually in response to the warmth index, which is the mixed measure of temperature and humidity. Not everybody experiences opposed results from exercising within the warmth. However at a sure crucial level, the flexibility of a physique to control its temperature diminishes. A warmth index studying above roughly 95 levels Farenheit is usually thought to be harmful for anybody present process extended publicity or strenuous train. It’s not unusual for the warmth index at a scorching yoga studio—the place temperatures fluctuate from the 90s to the low 100s and humidity ranges are usually 40 to 60 %—to surpass that hazard threshold.

Nobody is saying you shouldn’t follow scorching yoga. However for those who select to take class in a heated studio, it is advisable to take sure precautions and take note of your physique’s response throughout your follow. The next pointers can assist you perceive your limits and know the best way to deal with it for those who overtax your physique.

6 methods to remain protected whereas practising scorching yoga

1. Modify your follow
For those who’re feeling fatigued, are returning to scorching yoga after a break, or are new to it, enable your physique time to regulate. “Your preliminary publicity to warmth must be with out train,” says train physiologist and yoga teacher Leslie Funk. You might need to sit nonetheless throughout parts of sophistication. Begin by holding poses for a fraction of the time the trainer suggests. You’ll progressively construct your endurance with every class.

2. Water, water, and extra water
The extreme sweating that’s a part of a scorching yoga follow might, in sure conditions, lead to dehydration, warmth exhaustion, even heatstroke. Funk recommends ingesting a minimum of 16 ounces of water through the two hours earlier than class, ingesting continuously throughout your follow, and persevering with to soak up water for a number of hours after class. 

It might be tempting to chug chilly water throughout and particularly after your scorching yoga follow. Resist. As an alternative, take frequent sips. Cool water is okay, however keep away from something containing caffeine.

3. Present some pores and skin
Sweating is your physique’s main protection towards overheating. Baring some pores and skin permits your physique to launch warmth extra effectively. This has every little thing to do with security and nothing to do with immodesty.

4. Acknowledge the warning indicators
The primary symptom of warmth exhaustion is a pulse charge that rockets and stays elevated. Different causes for instant concern embrace dizziness, confusion, headache, nausea, vomiting, belly or muscle cramps, fatigue, weak spot, and imaginative and prescient disturbances. Additionally, listen for those who expertise a lower or cessation of sweating, which is an indication of significant dehydration.

5. Play it protected
For those who expertise any of the above signs, instantly go away the heated portion of the studio or discover the best space you possibly can and lie down. For those who really feel such as you would possibly cross out earlier than you possibly can exit the area, merely decrease your self onto your mat. Elevate your legs above your coronary heart by resting them on a chair or a field. Drape a towel soaked in cool water in your pores and skin and slowly drink water. In case your signs persist, search medical consideration.

6. Get your physician’s OK
Medical circumstances similar to diabetes, heart problems, respiratory illness, sleep deprivation, being pregnant, consuming issues, a historical past of heat-related sickness, and being chubby could improve the danger of creating a heat-related sickness, says Randell Wexler, M.D., a professor of household drugs at Ohio State College.

Additionally, some medicines can intervene with the physique’s warmth regulation system and shouldn’t be mixed with a scorching yoga follow. Test together with your main care doctor earlier than starting or persevering with with scorching yoga so you possibly can take any vital precautions and forestall a scenario quite than work out the best way to recuperate from it.

This text has been up to date. Initially revealed August 28, 2007.

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