Can your body withstand such high temperatures?

In the indoor temperature of 38℃, hot yoga is practiced by regulating breathing, heartbeat, body temperature, stretching the body and speeding up blood circulation.

In the high temperature of 38 degrees Celsius, it is difficult to regulate your breathing, let alone do such difficult movements while sweating profusely.

Explore the wonders of hot yoga up close

Venue: The venue is spacious and bright, the laminate flooring is smooth and flat, and the heating equipment is laid relatively concealed. At first glance, the hot yoga room is almost identical to the normal temperature yoga room next door.

Temperature: With the doors and windows closed, the temperature inside the room has reached 38 degrees Celsius, similar to a sauna. After about 30 minutes, my face and joints began to turn red, breathing became a little difficult, and sweat began to pour out. It is best for beginners to stay close to the door, ventilate at any time when feeling uncomfortable, and keep replenishing water.

Difficulty: Because most members are beginners, the coach only taught a dozen of the movements in 90 minutes. The action doesn't seem to be too difficult. However, for those who have poor balance and hand-foot coordination, and who lack physical exercise, some movements cannot be performed in one step when they start learning.

How you feel: After exercising, most people feel very tired. But after a thorough shower, you will gradually feel your body lighter, your mind more refreshed, and your mood happier.

Warm-up: Calm your mind first

Before practicing hot yoga, take 5 minutes to adjust your breathing and calm yourself down. Sit cross-legged on the mat, close your eyes, place your hands on your knees, and breathe in and out through your nose. When you inhale, you can feel your diaphragm opening outward and the air rushing straight up to your forehead. The exhalation time should be twice the inhalation time. When you meditate and breathe, your shoulders should be relaxed, but your spine should be kept upright and your lower abdomen tight. At the same time, a piece of music with a slow rhythm can be played.

Basic movements: Beginners should first coordinate their balance ability

Half Moon Pose

Movement breakdown: Put your feet together, place your center of gravity between your feet, raise your hands from the sides of your body, close them above your head, cross your fingers, and point your index fingers upward. First, swing slightly left and right, stretch your hands upward, inhale, exhale, slowly turn your body to the right as far as possible, push your hips in the opposite direction, fully stretch your side waist, inhale, return your body to its original position, exhale, inhale, fall in the opposite direction, and repeat the same steps as above.

Key points of the movement: Hold your head tightly with both arms, do not lower your head when bending sideways, and always keep your eyes looking forward.

Triangle pose

Action breakdown: Put your feet together and place your center of gravity between your feet. Raise both hands from the sides of the body, put them together, take a big step to the right with your right foot, and at the same time put your hands flat in the shape of a big character. First turn the toe of your right foot to the right, inhale, move your right knee toward the toes, keep your spine straight, exhale, slowly bend your body to the right, push your right elbow against your right knee, place the fingertips of your right foot on the outside of your right foot, turn your head upward, and stretch your left arm upward with your palm facing forward. Inhale, return to the original position, and make a big letter shape. Then point your right toe forward and your left toe to the left, repeating the previous step.

Action points: When moving sideways, make sure your shoulders and hips are on the same level. When bending sideways, make sure that the junction of your toes and elbows is on the same level as your shoulders and hips.

Tips

1. Prepare towels and bath towels for wiping sweat in advance.

2. It is best if the sports shirt is made of pure cotton, loose and has good sweat absorption.

3. If you are worried that you cannot tolerate the dry and hot environment, you can moisten your nose and eyes with clean water before class.

4. Taking vitamin B before class can prevent dehydration and help metabolism. Taking vitamins VC and VE after class can be anti-oxidant and delay skin aging caused by high temperature.

Weapons and Equipment:

Yoga mat: not only anti-slip and shock-proof, but also has heat preservation function.

Yoga bricks: can help to gradually complete flexibility, stretching and other movements.

Yoga belt: When practicing waist or leg stretching movements, it can provide support for lifting your feet or waist.