What To Expect After A Hot Yoga Session

You will notice quite a few things after your first few hot yoga classes, apart from feeling the glow of exercise.

Your heart rate will be higher than normal. Around 72 beats per minute is normal for most folk but, during a hot yoga session, this will climb to about 150 beats per minute to put you in that fat burning zone we mentioned in an earlier post. Your heart is a special type of muscle and, like all muscles, when you exercise them, they grow stronger and more efficient. This is exactly what will happen to your heart.

Straight after class your blood pressure might be slightly elevated. Your muscles have needed more oxygen to work and this has caused an increased blood supply to travel through your arteries and veins. The smooth muscle fibres of the blood vessels walls will have worked hard to ensure you have all the oxygen you need. Again this is a good thing – if you keep coming regularly, you might experience an overall reduction in your blood pressure as your body adapts and grows stronger.

You will feel more flexible. Your tendons and ligaments will have become pliable in the gorgeous heat of our studio and this will increase the range of movement you can get at your joints. Over time, as your muscles strengthen, this is going to really help your health and well-being.

You will notice your posture improve. Our members who have joint problems have reported a reduction in pain and the amount of medication they need and you may find you start to experience the same thing.

Your muscles will be more pliable too. If you’ve not exercised for a while your muscles might feel different as there will be some tiny tears in the muscle fibres. While this might sound shocking, it’s nothing to worry about: this is nature’s way of helping the muscles grow stronger. An increase in lean muscle mass gives lots of important health benefits.

Keep coming to classes and in a few weeks’ time you will most likely notice that clothes fit better as you lose inches. People will start to comment on how well you look. Psychologically this gives most people a lift in mood and a boost in confidence as well as in energy levels.

Most importantly of all, you’ll start to understand why we love hot yoga so much. Find a studio and give it a try – your body will thank you for it!

As always, please consult your doctor before making changes to your lifestyle such as embarking on a new exercise programme.

How to Recover After a Hot Yoga Class

Despite the blog title, expect to feel amazing after a hot yoga session: our class members often tell us how fantastic they feel. If you’re a fan of hot yoga, you’ll know exactly what we mean, but it’s not an easy sensation to explain to those who have never experienced it. Try to imagine a sense of achievement, the joy of being in tune with your body, the buzz of having taken part in a great session, and a feeling of relaxation, all mixed together.

But there’s still work to be done. Your main priority afterwards will be to rehydrate. Hot yoga classes can be 36 degrees or more, with up to 80% humidity. Some people claim you can detox through hot yoga, but in fact your body has extremely sophisticated ways of dealing with toxins. They are processed mainly by the liver or the kidneys rather than being lost through sweat.

Your body, like you, is unique and the amount of electrolytes lost during a class varies from person to person. Electrolytes are the salts in your blood. Sweat tastes salty because of the sodium and chloride lost in it. You also lose low concentrations of potassium, magnesium and calcium. Ideally, these electrolytes will be swiftly replaced through your normal diet. We’ll share tips on eating well in another post. For example, a handful of heart-healthy almonds will provide magnesium, calcium and other nutrients such as vitamin E.

What’s certain is that everyone will need to rehydrate as quickly as possible. Some class members rehydrate with coconut water, a natural source of electrolytes with a neutral pH. There are a number of coconut waters on the market, with varying sugar contents. Some are extremely high in sugar which means that, along with that great taste, you’ll get a high calorie count so might want to limit how much you drink. You’ll be tired of hearing this, but always check the label, especially for anything you’re likely to consume regularly.

If you’re thinking about trying coconut water too, or want to see how the brand you prefer compares to others, check out these coconut water reviews.

You’re always welcome to bring your favourite drink along to your hot yoga session for some expert advice. One of the sports scientists in our class advises that just drinking plenty of water will be sufficient to replace the electrolytes you have lost during the class.

It’s fairly obvious that you will need to shower after a hot yoga session, and change out of your yoga kit, but also spare a thought for your yoga mat. It will also need to recover and dry out, so try to avoid keeping it rolled up in a bag. Follow the manufacturer’s advice for keeping it in great condition, ready for your next class.

During a hot yoga session, tie your hair back if it’s long enough to get in your way. We suggest you come to the class without make up – mascara halfway down your face is not a great look, not that we would bother! The good news is that the warmth of the room will naturally open your skin’s pores, so after the class is a great time to quickly cleanse and moisturise. This applies to men, just as much as women. You will not believe how great your skin will start to feel: that healthy glow of exercise tends to pay dividends for your complexion.

Some of the beauties of our classes are the tips and advice we get from each other. Our members come from different professions and walks of life and are happy to help and advise if required. For example, another of our members, an amazing hairdresser and colour specialist, reminds us that the heat can dry out some people’s hair. Use a good conditioner as part of your recovery routine if that applies to you.

After a class, you will be experiencing the afterglow of a job well done. Your body releases chemicals called endorphins during exercise and these natural, mood enhancing chemicals will help you feel amazing. They are one of the reasons yoga is so good for alleviating stress and anxiety, a topic we will cover in greater detail later on.

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