Hot yoga is really popular as an alternative to regular temperature yoga classes. Hot yoga is a studio-based yoga practice in a super-heated room (42 degrees celcius - imagine Egypt in the summer then pour in extra humidity) where the aim is to work through a physical yoga practice and sweat a ton, then lie down and bask in the heat as you recover from the effort. It's intense and many people love it.
Why super heat a yoga class?
The claims about benefits of hot yoga practice are many:
- Detoxes the body
- Sweating is good for you
- Improved flexibility
... and so on.
The science may not back this up, but those who love it feel the results and swear by it. Those who don't love it, probably never go back.
I fall into the latter camp and find the claims to be subjective but if it benefits you and you enjoy it, then keep doing it.
As with all physical yoga practices, be cautious not to over stretch and be particularly careful with your joints, that they stay within a safe and comfortable range of motion. I have had many injured hot yoga practitioners come with knee, elbow and shoulder injuries from hot yoga classes so go carefully. Sometimes when the heat is on and the practice is intense, it is hard to listen to the inner voice advising you to ease off. Hot yoga can get competitive and that makes it harder to draw back from a pose when necessary. So applying your own sensible body-awareness skills to your practice is paramount when the heat intensity is turned up.
Is it more beneficial than not-hot yoga?
I'm biased, as I've been practicing yoga for 20 years and find an ambient room or even a cool space a wonderful way to practice. I can engage fully in my yoga practice when I'm able to turn the attention inwards rather than feeling overly hot or sweaty. I tend to heat up during my practice anyway, even if just taking a breathing (pranayama) practice.
I recently came across an interesting thesis which undertook a study comparing hot yoga practitioners alongside regular temperature Hatha yoga practitioners. The aim was to measure the effects of yoga practice on physiological and psychological fitness in young men and women over an 8-week period. Health metrics that were monitored include BMI, blood pressure, flexibility, peak oxygen consumption, back depression, anxiety and depression metrics.
Hot yoga participants worked at a significantly higher cardiovascular intensity and spent more time at a higher heart rate throughout the classes. But even with this, over the 8-week period, both hot yoga and Hatha yoga groups saw the same improvements in body composition and flexibility and also in anxiety and depression scores. So the outcome observations suggest that there are real, significant health benefits to engaging in both forms of yoga practice but there was no final measure on any additional psychological or physiological benefits gained by hot yoga training.
So by all means, do hot yoga practice if you love it and feel no ill effects from it, but from what we can tell, the health benefits are not greater doing it in a hot and sweaty room.
Another article to read more on this can be found here >
Home yoga practice?
I'm a big advocate of home yoga practice. Little and often can often bring about the most benefit - it is free to everyone and has an intimacy to it that you rarely get in the classroom. Ask any of my students who get a free home yoga practice handout at the end of each term to go and try at home. So learning your yoga practice skills in a group class or with personal yoga tuition and then starting to apply those skills in your home practice is a wonderful way to practice yoga. I've written about home yoga practice before here.
One of the limiting factors to hot yoga practice is that you have to go to the studio regularly to do this, and the costs add up. (Don't get me started on Mr Bikram, the hot yoga business mogul and his exuberant love of money and Rolls Royces - as a business model he turned hot yoga into a money spinner). Of course the communities that develop around group classes are wonderful and valuable, but the tie in to the studio and the costs involved can become problematic.
What about subtlety in yoga practice?
Beyond the intense physicality of the hot yoga class, also remember there is an inner essence to yoga practice. The internal connection through body, breath and mental focusing that go beyond the measurable health metrics outlined in the comparative study. I'm not sure the subtlety of my pranayama or meditation practice would be possible in an intensely heated environment yet the crown of my yoga practice can often be found here (thus my bias to comfortable temperature practice). My inner meditative focus might be externally drawn to feeling overly hot or to the physical sensations of sweating. But I get that some folks need the intensity of a very physical practice to keep them focused out of their busy minds.
I guess my final thought is that usually any yoga practice is better than no practice - so ultimately do whatever is likely to motivate you and do what you you will enjoy.
Thanks to Kalin Shephert Gawinski for sharing the abstract to their study from 2012.
All forms of practice have their place at different times in life, and finding what suits you at is a very personal decision. The adaptable nature of viniyoga means it changes with you as your life changes, rather than requiring that you strive to sustain the same standardised forms of practice. Viniyoga is sustainable and supportive as you deepen your yoga practice over the years.
The British Wheel of Yoga is an organisation that offers yoga teacher training and accreditation, and a good standard of teacher training. It is the national governing body for yoga and the largest yoga membership organisation in the country. It ensures a minimum standard of teacher training so that the teacher is experienced enough and knowledgeable enough to safely run a group yoga class for the wide range of participants that each class attracts. Many teacher training courses these days are available to take as 1-6 month intensives however the British Wheel still maintains that 2-years is the minimum time period to fully explore, train and prepare to become a yoga teacher. Part of the yoga teachers job is to guide participants to move beyond their familiar physical and mental comfort zone and to do this safely is key to good teaching. They also require annual continual professional development have a good quarterly magazine.
Anyway, I'm looking forward to teaching at the annual yoga teacher conference and hope to see you there!
See Clara's group yoga class schedule >
Sunday is World Yoga Day as designated by the United Nations. The UN "recognises the holistic benefits of this timeless practice and its inherent compatibility with the principles and values of the United Nations."
The system of yoga was developed thousands of years ago and has been one of India's greatest gifts to the world.
The human body and mind work far better with with regular use, and yoga offers a system of exercises, practices and teachings to enable the body and mind to achieve the greatest health possible.
Some of the practices are rather esoteric and may not suit our western culture as well, but many of the teachings and practices are applicable to everyone and a great way of improving our health, strength, energy, awareness and becoming able to live a full life. Tune the instrument of your body and mind and see what becomes possible.
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We are delighted to open our doors on Sat 13th September and invite everyone to join in our free yoga classes, meet the teachers and enjoy refreshments.
We are inviting you and your friends to join us, whether you are a beginner or just want to try another style of yoga or a new teacher. Everyone is welcome!
Free class schedule
11:45 - 12:45 Flow yoga with Virginie and Sheila
13:00 - 14:00 Beginners yoga with John
14:25 - 15:15 Viniyoga with Clara
15:30 - 16:30 Beginners yoga with Clara
All levels of fitness and experience are welcome to all the classes.
YogaSpace along with most of the other yoga studios across Bristol are all opening our doors for the 2nd Bristol Yoga Trail. Last year's was great fun so hoping to make this year's even better. Hope to see you there!
See the Bristol Yoga Trail website here >
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The time for good intentions is all around us. Perhaps we want to become fitter, more flexible, leaner, more creative, more focused, happier? All of these are possible. And to help, here are my top 5 tips for getting started. (Also read our GETTING STARTED page for new students.)
1) Start small - Pick one thing. A new class? Or a mini yoga practice at home that you can do every day just for 10 minutes (just pick 3 or 4 yoga postures and do that for a couple of months). Don't choose both of these, just choose one thing as that is effort enough. Focus on getting the habit started, rather than the results that you want to get from doing it.
2) Be realistic - pick the time that you can do every day or every week that is sensible and that can work for you more often than not. Then pick a class or a short daily practice, 3 or 4 poses that you think you can do and that you will enjoy. Your focus should be on getting the habit ingrained. The rest will follow.
3) Get started - the main thing is that you do it. It doesn't matter if you do it well, or if you have a cold so need to go gently, or that it is raining and cold and you don't fancy going to your class. The main thing is to get started, do it, and do it in a way that you can stick to. Get yourself on your yoga mat every week or every day.
4) Tell someone your getting started - this will help you make the commitment and increase your likelihood of doing it!
5) Don't miss two in a row. If you need to miss one, then ok. Try not to miss two in a row as then the habit is broken and all your good effort may not come to fruition. Keep going, even if only gently if your under the weather. If your away, then try to make up the class or the practice in another way that still counts.
Good luck with getting your new yoga practice in place. The benefits will be worth it, all you need to do it turn up and do it :-).
Happy new year!
Mindfulness - to be mindful. To be aware of each moment and to act with intention.
Christmas - beyond the religious festival it is to fill stockings, make plans, see friends and family, plan menus, arrange travel, eat wonderful rich foods etc. It's busy, fun, tiring, stressful, overindulgent, exciting, a whirlwind ... a mix of many things.
For many people, trying to maintain a sense of mindfulness when life gets hectic is a challenge most of us struggle with. Those who go to a yoga class will already have a headstart in maintaining a mindful attitude. To practice yoga is to develop a mindful body and movement with mindful breath.
Maintaining a mindful approach helps you to enjoy the whirlwind. To experience joy and gratitude for the festivities all around us. It is all too easy miss if your too busy to notice.
To help you remain mindful try setting aside as little as 5 minutes each day to re-set your intentions. Sit quietly, perhaps alone, or over a quiet cup of tea. Do nothing else except gaze softly at a blank wall, table, or natural object and settle your gaze there gently, or close your eyes. Notice your breathing, and connect with yourself for a short while. Note your intentions for the day and resolve to pursue them. Try this for 5 minutes each day through the Christmas period.
Try not to get carried away in the potential whirlwind but to stay connected to what is important to you and to enjoy the moments. If you find yourself feeling too rushed or stressed, take a few deep breaths and ask yourself 'what would my 'mindful self' do?', and then act.
Remember to take time to enjoy your Christmas festivities. Keep up some yoga or other grounding practice if you can. And see you in class in the new year.
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I'm regularly asked to help people choose a Yoga class that will suit them. There are lots of styles, and flavours on offer in Bristol, so here are a few pointers and guidelines to help get you started: Please feel free to get in touch for more information.
Different styles of yoga offer different degrees of either physical or mental challenge and discipline or more entertainment (music etc.). What are you interested in initially? Do you want to get fit, find some calm and mental space, learn how to meditate, reduce stress, lose weight, reduce stiffness, become more grounded and centred, ease tension, aches and pains, relax more, have a physical or emotional injury that you want to improve, explore something beyond everyday life? Yoga can do all of this and more. Your personal interests will help direct which class would be most suitable. See the styles of yoga below to see where you might want to start.
Try some yoga classes
There isn't really any substitute for trying the class to see if you enjoy it and get along with the teacher as it is such a personal experience. Even if your friend loves the class, it just might not suit you. Try classes out until you find one you really want to go back to. Most yoga teachers are happy for you to come along and try their class and see if it is right for you. You are much more likely to stick with it if you find a class and a teacher you are happy with. Classes vary hugely, so don't be put off from yoga if you go to a class and it wasn't what you expected or didn't enjoy it. But don't shop around forever, at some point, you should commit to a class to gain not only breadth of practice but depth to your practice.
Talk to the yoga teacher
Every teacher is different and will focus their class on what they understand is important. Talk to them to see if it fits with what you are after and if they have the skills to work with any special needs you may have. All yoga teachers are passionate about what they do but not all of the have the skills or experience to guide or teach others well.
Enjoy the class
Sounds obvious, but some people enjoy endurance and believe in the old adage 'no pain no gain'.
The class should leave you feeling refreshed, revitalised, relaxed, energised, calm, settled and more positive. An overall good feeling that should speak for itself and make you want to continue. If you didn't enjoy it, or feel unwell or are in pain, feel frustrated, unsettled, uncomfortable, competitive, agitated, then perhaps the class doesn't suit you or try talking to the teacher. The effects can be accumulative so be sure it is serving you well.
Feel comfortable with the teacher
You should feel comfortable in the class, and confident in the teacher so you can immerse yourself in the yoga practice. You should feel able to ask your teacher questions (before or after class usually or get his/her attention during the class) to help support you. As a beginner, or as you begin to deepen your practice and potentially encounter obstacles, a supportive and experienced teacher will help you work through these.
Find a regular class and commit to it
Regular practice with a teacher who you get to know, is really important to gradually develop and deepen the benefits and practice safely. Finding a yoga class that is convenient for you to get to, and is at a time that you can usually make, will give you the best chance of sticking with it. when getting started.
Once you have found a class that you enjoy and are becoming regular in your practice, avoid continuing to 'shop around' for a yoga class and commit to staying at least a few months with your class (if not years!). Continuing to scoot around to lots of different classes will keep you working with great breadth and variety, but it will be at the detriment to the depth and refinement of your practice.
Relaxing class or challenging class?
Should you take a more challenging, intense or difficult class (either physically or mentally) or a more gentle yoga class? Or find one that is somewhere in the middle. This is where classes vary the most and finding something that suits you and suits your lifestyle is really important..
If you are relatively healthy and fit, then a more physically challenging class may suit you. If you are interested in meditation and breath focus then some classes offer physical and breath/mental challenge too, beyond just the physical aspects, and are well worth seeking out. If you already have a really busy lifestyle and are a fast-paced person, then perhaps consider exploring a more calming, supportive Yoga class that will help balance your life. You might find yourself typically attracted to a strong, intense yoga class (e.g. Bikram yoga, Vinyasa Flow yoga or Ashtanga yoga), but this might be counterproductive. After a few months/years you could find it leaves you feeling 'burnt out'. Consider trying a different approach as a counterbalance to your usual pace and lifestyle and see what happens. Stick with it, avoid being drawn by entertainment and see what hidden depths yoga can offer you.
If you have an injury or medical condition, then a smaller class where the focus is on safe alignment and modifying the practice to suit each person in the class is recommended, with a well trained teacher who understands your condition.
If your lifestyle is quite sedentary, perhaps your not too motivated or feel lethargic or suffer from depression, then perhaps a more uplifting and energising class to switch your pace could be helpful. Start gradually and work within your physical abilities, especially at first, and see what the results bring over the months / years.
Well trained teacher
Yoga is a vast and ancient body of knowledge. There is much to study and as yoga teachers we are always learning more. Along with the many Yoga postures, there are many breathing techniques that are learned over time, Yoga philosophy, anatomy and physiology, and lots more besides. We recommend at least two years teacher training to even begin to get to grips with the basics and be able to teach and adapt the class safely to suit the participants. Then the teachers experience, depth of knowledge (not just breadth) and their refinement of that knowledge and skill are all important. Organisations such as the British Wheel of Yoga provide accreditation to meet this standard. (They are the only Yoga body to be approved by Sport England).
Styles of yoga class
Here are a few 'types' or flavours of class to help orientate you. They are all Yoga and all dealing with the same things but might feel different and focus on slightly different aspects when you try them. So this is just a rough guide, feel free to add more descriptions below in a comment to help others choose a class...
~Hatha Yoga Classes~
Classic yoga postures which also incorporate a focus on the breathing and include relaxation. Variations on postures include staying in postures, or moving into them dynamically but more slowly. Classes can range from challenging to more gentle and relaxing so try the class or check with the teacher to see what they are teaching. They usually suit all levels from beginners so good for everyone. Most YogaSpace classes are a form of Hatha Yoga.
~Viniyoga Classes~ (what I teach)
Classic Yoga postures which include slow flowing movements and a close integration of breath. Generally small classes where the teacher will help adapt the postures to suit the students and will offer optional challenges as you progress. Focus on breathing and gradually deepening and developing the breath to intensify the practice when the student is ready. Good classes for all levels including beginners and working on specific goals and they are well trained teachers :-)
~Iyengar Yoga Classes~
Iyengar Yoga offers physically challenging classes where you hold classic yoga postures for a period of time to develop good strength. Strong focus on alignment, making use of equipment such as belts, blocks, bricks, chairs etc. to assist you in getting in to the posture. Less focus on breathing until a couple of years into your practice. Usually well trained teachers.
~Ashtanga Yoga Classes~
Ashtanga Yoga is a set sequence of dynamic movements which you learn over time and will work through each class. A physically demanding practice with focus on moving steadily with the breath. Physically demanding and some quite extreme yoga poses. Good level of commitment required as you need to keep this up regularly to be able to do it. Good for physical and mental stamina and an intense experience. Go carefully, especially at first.
~Bikram Yoga Classes~
Hot Yoga classes, offering a set sequence of 26 postures practiced in a hot (super-hot!) humidified room where students sweat and work hard in each pose. Often beginners will sit out some poses and just enjoy (?!) the intense heat and humidity. Teachers have learned a set class formula which Bikram Choudhury developed and has taught to all his teachers during their 9-week intensive teacher training programme. An intense experience.
~Vinyasa Flow Yoga Classes~
Dynamic movements linking poses together and flowing the movements with the breath. Often a physically challenging and focusing practice which requires some coordination to join in and keep up. Some classes are quite fast, some involve music, some are very creative and expressive, good coordination needed to practice this safely. Variable teacher training, some good but some can be trained in only a month or few months so recommend finding out.
Try a class or a few classes and see how they suit you.
Please add more class descriptions or suggestions below to help others in finding the right class for them.
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