Hot yoga was introduced through Bikram yoga, but not all hot yoga is bikram.  You can do yoga of any sort in a room with the heat turned up.  Temperatures are typically 95 – 105 degrees.

The major benefit of the heat is it allows the muscles to really relax.  This increases flexibility at early points in the practice — rather than the typical need to ‘warm up’ before really finding some good lengthening.  I find the heat so helpful with this that I will dress in layers if I am unable to practice in a warm room.

It does take a few classes to adjust to the heat.  We typically want to be ‘cooled off’ when we are doing physical activity.  It can feel frustrating to be getting warmer in an already warm room.  It may even make you feel nauseated or dizzy initially.  Heed these warnings and take a comfortable pose until the feelings pass.

The increase in sweat also demands adapting.  Sweat can tickle and itch, which is inconvenient in downward dog or any other number of poses.  My instructor is so good at challenging the ego — she will suggest the need to wipe away the sweat or make other readjustments is a test of the distractions of the ego.  Regardless of the test, you probably want to bring a small towel.


The number one necessity is water or an electrolyte drink.  You will be dripping during this practice.  You will also be very warm.  It is important to continue to hydrate and cool yourself with your close supply of fluids.

Hot yoga may not be for everyone.  I am certainly a convert — it makes the experience deeper for me.   The heat does allow you to push your body further into poses, getting the fullest benefit from them.  The heat also pushes your limits.  It absolutely does trigger the ego to complain and distract.  This adds to the challenge of being able to see through these thought and focus on the practice.   Now, go get hot and let me know what you think…

I have had the pleasure of enjoying a range of digitized yoga classes.  Here is a list of my favorite instructors available on DVD:

• Baron Baptiste–this is my all-time favorite style of yoga.  The reason:  he teaches yoga lessons that apply directly to life.  I have walked away from class (taught by a Baron Baptiste instructor) profoundly moved by the wisdom gained.  I have also, without realizing it initially, directly applied the truths I’ve learned from class in my daily life.
• Shiva Rea–she is intense, but has great routines.  Her DVD’s actually allow you to choose your own routine if you’d like.    Try not to be intimidated by her, she is pretty bendy.
• Rodney Yee–he provides all levels of practice.  He can help you get started with yoga, or he can make you burn…the choice is yours.

Another option is to checkout podcasts–there are audio and video versions of routines available on the internet.  You can simply google “baron baptiste podcasts” and there is a long list of options from certified instructors.  Once you are familiar with the names of the poses, you can easily do the routines with just verbal prompting.

It is possible to use a book like I’ve done in the past.  It would be nice if the binding on the book was spiral.  In fact, I believe you can take a regular book and have Kinko’s make it into a spiral for you.  This would make keeping it open much easier.  I have also seen packs of cards with yoga poses from Barnes and Noble.  These would be nice to take to work and whip out when you have five minutes to find your Zen.


I also want to mention that I have a Wii and the Wii Fit.  The Wii Fit has a yoga program on it that is quite good.  The only downside is that you have to manually switch the poses, which tends to break up the flow.  But it is probably perfect for someone easing into doing yoga.

So while it is nice to go to a class, there are many options for your yoga workouts at home.  This can be nice if you are feeling insecure about your abilities.  Most people are pretty wobbly for a while (or forever).  Until you can laugh at yourself, you may be better off keeping your workout at home. Regardless of where you are doing it–get out there and get bendy!

How does it work?  Yoga is far more intense than most people think.  There are some classes or forms of it that are less intense.  Most types, though, are quite challenging.  I have had the pleasure of watching some bodybuilder guys try it (piece of cake, right?).  They find themselves barely able to struggle through to the end and walk out with the shame of having had their butts kicked.  So, basically, it does burn calories.  A typical class is pretty competitive with any other hour of cardio you might do.

Also, it is weight bearing exercise, even if it is your own weight.  So it does build muscle in this way–and muscle is metabolically active.  This means muscle tissue burns more calories during rest.  You will be surprised to see the changes in your form that come from yoga.  It can take you by surprise because you don’t necessarily go into yoga expecting to ’sculpt’ your body.

Non-hunger (or emotional) eating is a major issue with weight struggles.  I am a dietitian, so after treating thousands of clients, I am pretty clear on the true cause of weight issues.  I find that yoga can be helpful with this aspect as well.  Because it can help with emotional regulation (decreasing anxiety, depression and general burnout), you may find yourself less likely to seek food when not hungry.  Self awareness is improved with a good practice.  This type of awareness in daily life can make unconscious eating less likely.  This can decrease your overall intake, leading to weight loss.

Weight loss is certainly not the most important benefit, but it is a potential bonus.  It is nice to know that recommendations for exercise can easily be met with a yoga practice.  No more need to sweat it out on the cardio and weight machines.  You can happily sweat it out in yoga class instead!