Hot Yoga - Benefits

Practice yoga in a heated room: a Harvard study demonstrates the mental health benefits

Alternative therapies can be used in conjunction with established medicines, according to Dr. Shobha Subramanian-Itolikar, Consultant in Internal Medicine at Fortis Hospital in Mumbai.

According to a Harvard Medical School study, doing yoga in a hot room—one that is heated to about 38 to 40 degrees Celsius—may help those with moderate to severe depression.

Researchers put 65 persons with depression on a waiting list or assigned to hot yoga sessions in a study published in the Journal of Clinical Psychiatry. Individuals in the yoga group exhibited noticeably less depressive symptoms, suggesting that yoga may be used in conjunction with psychiatric therapy. According to Dr. Shobha Subramanian-Itolikar, a consultant in internal medicine at Fortis Hospital, using complementary therapies in addition to conventional ones is frequently advantageous.

How does hot yoga work?

Although "hot yoga" and "Bikram yoga" are sometimes used synonymously, they are not the same. Bikram entails ninety minutes of 26 postures and two breathing exercises in a room that is heated to 40°C. A heated environment, usually between 27 and 38°C, with a variety of positions and times, together with music and interaction, is what hot yoga refers to.

Does the higher body temperature affect neurotransmitter activity, regulate mood, and lessen the symptoms of depression?

Hot yoga instructors and practitioners claim that the practice releases endorphins, dopamine, serotonin, and oxytocin, which are neurotransmitters linked to happy moods. The increased temperature in a heated room during yoga activates excitatory neurotransmitters. These essentially "excite" the neuron, causing it to "fire off the message," which means that it keeps getting transmitted to the subsequent cell. This makes you feel happier and reduces stress.

Warm yoga poses? Drink lots of water to maintain your composure.

Yoga helps people focus on their breathing and thoughts, which helps them change from a sympathetic to a parasympathetic state, according to several studies. The hormones that raise heart rate are norepinephrine and adrenaline, which are released by the sympathetic nervous system. The hormone that lowers heart rate, acetylcholine, is released by the parasympathetic nervous system. Once you're at ease, these adjustments lessen depression by raising your happy hormone (serotonin) levels and lowering your levels of the enzyme mono-amino oxidase (MAO), which breaks down serotonin.

Is there another study that shows a connection between elevated stress hormone levels and hot yoga practises in hot weather?

Numerous studies have demonstrated the beneficial psychosocial effects of the Bikram and Iyengar schools of yoga science on an individual's mental and physical well-being. Through the reduction of sympathetic overactivity—the fight-or-flight reaction to stress—hot yoga lowers levels of cortisol, the stress hormone that can have long-term negative effects on human health.

Which ambient temperature is ideal for yoga poses?

The reasoning is straightforward. The mind stays calm when the body is calm, and vice versa. This is as a result of lower stress hormones and a stronger sensation of reward.

Does the increased muscle relaxation and flexibility that comes with hot yoga help with chronic muscle tension?

Yes, since numerous studies have shown how the body switches from sympathetic to parasympathetic reactions. Furthermore, the mood-enhancing neurotransmitter GABA is activated by a relaxed body and mind.

Which safety precautions must be taken?

Although hot yoga is generally safe, vigilance is advised. It's important to stay hydrated; replace electrolytes with low-calorie sports drinks and drink plenty of water. People who have diabetes, cardiac problems, irregularities in their arteries, anorexia, or fainting.

Mental focus and concentration: heated yoga might demand a higher level of mental attention and concentration because to its difficult and heated environment. You could become more aware and in the moment while practicing poses in a heated atmosphere, which will strengthen the bond between your body and mind.