What Should I Do After A Hot Yoga Class?

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Yoga has been gaining worldwide recognition over the years due to its positive effect on our physical, mental, and spiritual beings. It’s the kind of workout that nearly everybody can do. It’s a healthy addition to our lifestyle because it not only exercises our physique, it also mentally conditions us to live healthily and to exhibit a more positive attitude as we go about our day. 

Other than its inclusivity to all types of people, it’s also known to be a very diverse type of exercise. It has developed so many variations for the past years that it can be a little challenging to memorize all the styles and poses. One particular style of yoga that has been gaining popularity is hot yoga. Yes, it is exactly what it sounds. 

What is hot yoga? 

We all know regular yoga involves the execution of various poses accompanied by deep, focused breathing. Sometimes it also includes the use of props such as pillows, bolsters, blocks, and others for support (especially with the more complicated poses). Meanwhile, hot yoga is just like that—except, you have to do it all in a room or a studio that’s heated up to 105 degrees Fahrenheit. 

In hot yoga classes, we have to do a series of 26 yoga poses while sweating profusely. The warm temperature allows our body to extend more, enabling us to do the poses easier. Sweating also helps detoxify our body, getting rid of toxins and helping with weight loss. 

Sweatbox Yoga’s Hot Yoga Classes

If you’re looking for the best hot yoga studio in Singapore, Sweatbox Yoga is the answer! Here, we offer a variety of hot yoga classes that our students can choose from. They may differ in duration, methods, benefits, and the level of sweat that you’ll be breaking. Here they are below:

  • Hot Yoga (60 minutes) – a traditional class that includes the execution of 26 different postures under 60 minutes 
  • Hot Yoga (90 minutes) – formerly known as Bikram Yoga, this involves the same series of 26 postures done in under 90 minutes
  • Hot Core – focuses on working on the core muscles 
  • Hot Flow – involves increased movement and breath correlation as you flow through a dynamic sequence of postures
  • Hot Hatha – emphasizes posture alignment to improve muscle tone and flexibility; a calming exercise involving breathing and relaxation techniques 
  • Warm Stretch – a slow-paced class centered on stretching and warm-ups
  • Hot Hatha (yoga conditioning) – a unique combination of yoga’s quality of mindfulness and functional mobility and strength training 

What are the benefits of hot yoga?

Thinking of hot yoga makes it sound like something that will get you really exhausted. Imagine, you will be working out in a room with a high temperature. Isn’t that going to make you gasp for breath even more? 

Fortunately, hot yoga brings a lot of benefits to the mind and body. 

  • Improves flexibility 

Being in a heated environment warms up the body, thus, allowing it to stretch much better. The heat allows us to have a wider range of motion. This will certainly make us more flexible with constant practice. 

  • Burns calories 

As previously mentioned, the series of yoga movements and profuse sweating helps us lose weight. In traditional yoga alone, a 160-pound person can burn up to 183 calories an hour—imagine how much more if yoga is practiced in a room that’s heated up! 

  • Boosts cardio

Executing different poses in a high-temperature environment will exercise your heart, lungs, and muscles a lot more. A 2014 study stated that one hot yoga session can get your heart pumping at the same rate as when you brisk walk. 

  • Lowers blood glucose levels 

Hot yoga is a great tool for those who are at risk of type 2 diabetes. According to a 2013 study, Bikram yoga proved to be much effective in improving glucose tolerance in older adults that are obese, compared to those who have lean bodies. 

  • Nourishes skin

Another great benefit of sweating is that it improves our blood circulation. This means more oxygen and nutrient-rich blood are being given to our skin, nourishing it completely from the inside. 

  • Reduces stress 

Yoga is one of the natural ways to treat stress and anxiety. It helps improve mindfulness and quality of life, letting us feel that we have control over ourselves and our social environment. 

The importance of cooling down 

Now that we have mentioned over and over the importance of exercising in a heated environment and getting that body warmed up, now it’s time to talk about the need for cooling down. If you exercise regularly, you would notice that most exercises involve a cool-down at the end of the executed sequence. How come? 

Whenever we work out, our bodies are put to the test and pushed to their limits. Even a slower-paced type of exercise like yoga is not an exemption to this. As we complete our routine, our bodies are tense and our heart rates are way up. Cooldowns actually stretch out our bodies and help our cardiovascular system to gradually return to its normal functioning. This prevents the sudden drop of blood pressure and the occurrence of dizziness or light-headedness. It also helps us increase flexibility. 

In yoga, there are various poses that you can do to cool down. Here are some notable ones:

  • Child’s pose 

This is one of the best yoga poses to do for a cool down. It lengthens our spine, hips, shoulders, as well as the quads and shins. It also helps reduce the stress and anxiety that we feel.

  • Thread the needle 

This calming position stretches and opens our shoulder and spine. If you are feeling a lot of stress and tension on your shoulder and back, this is the ideal pose for you. 

  • Cat and Cow 

Another great movement to do at the end of a cool-down routine, this pose improves our posture and balance. It also strengthens and stretches our spine and neck as well as lengthens our abdomen, hips, and our back. 

  • Downward Dog Pose  

This yoga pose is one of the most popular ones and it’s also a great stretch for cooling down. It stretches our arms and shoulders, tones our waist and core, and lengthens our hamstrings and calves. It’s also very good at stretching our spine and back. 

  • Corpse Pose 

This one is a very relaxing pose that looks like you are just lying on the floor. It’s supposed to be very relaxing where we allow ourselves to just feel the ground beneath us. 

What should you do after a hot yoga class? 

Heading towards the main topic of this article, it’s finally time to discuss the dos and don’ts after engaging in a hot yoga class. We need to know these things to avoid any possible complications in our health. Fortunately, we’ve laid out a few simple tips to serve as a guide. 

Here are the following things you should do after a hot yoga class:

  • Rehydrate and replenish

Exercising is a very exhausting physical activity that usually leaves us out of breath. This is even proven beyond true when we do it in a room with a very high temperature. Imagine all that sweat and perspiration! With that said, we need to rehydrate. Always bring a bottle or jug of water with you. Drink it as much as you can because otherwise, you might end up feeling faint or worse—having a heatstroke as a result of your body overheating. You can even try adding some electrolytes to your water to help replenish the nutrients, minerals, and sodium that your body lost during the hot yoga session.

  • Eat a light meal 

After the hot yoga class, you can eat a light meal (although it can be heavier compared to what you ate before the workout session). Try making a meal mixed with carbs, protein, and fat to help you with your muscle recovery. Oatmeals, fruit, milk, or sandwiches with lean protein are okay for you to consume. It totally depends on you on what you want to eat as long as you regain your strength after that intense exercise. Just a tip, it’s ideal to eat post-yoga two hours after your practice.

  • Meditate and rest 

After putting our bodies through so much, we must rest and relax. After a hot yoga class, it would be nice to meditate a little. Let your mind rest and focus on calming your body down. Maybe do some passive, relaxing poses that can really get you to connect with your body and inner self. Then, you can lie down or find somewhere where you can comfortably sit and have a good rest. 

  • Take a nice bath

When you’re done with your hot yoga class, take a few minutes of rest then go grab a shower or maybe a nice bath in the tub. Cleansing yourself will actually help get rid of the sticky and sweaty situation. Plus, a bubble bath in the tub is a great way for you to relax. Maybe add some bath salts to it too because they also provide some key benefits to the body. 

  • Avoid over exhaustion and straining your muscles 

Since you just came from an intense workout, it would be best to exhausting your body even more. Remember, we all have our limits. Doing another highly strenuous physical activity might put a strain on your body, especially your muscles. Just take a step back and allow yourself to rest and recover. Don’t do anything that might risk yourself getting hurt or injured. 

  • Avoid certain beverages

Now that we have established that water is the way to go, there are certain drinks that you should turn your back on post-yoga-wise. It would be best to avoid drinking coffee, caffeinated tea, or alcoholic beverages after a hot yoga class. These will only cause you to feel even more dehydrated. 

Remember, these are just tips and suggestions that you may follow. It’s totally up to you on what you want to do after your hot yoga session as long as you know what’s best for your body and what’s not. If you want to know more or if you’re simply looking for the best hot yoga studio in Singapore, you can try Sweatbox Yoga! We offer a variety of hot yoga classes that will certainly help you sweat your way into fitness. 

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.

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