Hot Breath!

Q: In Hot 26 class, sometimes you are told to let the belly rise and fall and sometimes told to suck in the stomach. Which is best? - Alan, Hot Yoga practitioner

A: The answer is...both!  It all depends on the Hot 26 Yoga pose you are doing.

The key is to take deep breaths and there are two ways to do that. When your belly rises and falls, you are doing deep abdomino-diaphramgmatic breathing; and yet, you can also breathe deeply with a sucked in stomach.  
 
In abdomino-diaphragmatic breathing, the diaphragm contracts and moves down into the abdominal space, pushing the organs downward. As a result, your belly moves out.
 
At the same time your lungs move with the diaphragm to draw the air in. In abdomino-diaphragmatic breathing there is not much outward expansion of the ribcage. This deep breathing technique is used in Savasana.
  
There is another deep breathing technique in Hot 26 Yoga, where you are told to suck your belly in. Done properly, this breath will expand your chest more fully and improve the tone of your breathing muscles. 

When you suck your tummy in, the abdominal organs push up against the diaphragm exerting hydraulic pressure.  As you inhale, the diaphragm contracts, and instead of it moving down to push out the belly, its outer sides will move up and cause the ribcage to expand. The lungs will expand in an all-round outward direction.  
  
The differences in your diaphragm’s movements create breathing techniques that maximize the benefits of each Hot 26 Yoga pose.
 
For example, in a forward bend, where the belly is compressed, expanding your lungs is most important.  The more you can open the space in your ribcage, the better your breathing, your poses, your practice.

Expanding the ribcage is also important in backbends, where your belly and whole torso are extended, making it impossible to breathe into your belly; so you are moving your ribs outward in all directions.

You can't use one breathing technique for all the Hot 26 all poses. But always aim to move your breath away from the top of the lungs and bring it downward into a calmer, healing space. Listen closely as your Hot 26 Yoga teacher will guide you to the breathing appropriate for the pose, and help you make fine adjustments to expand your breath and your practice.
 

Hot yoga questions, answered!

I'm not flexible; is hot yoga for me?

This is the most common question people ask. If you're not flexible, you’re in the BEST position to benefit from hot yoga! The heat of hot yoga will help make those short, tight muscles long, strong and pliable.  Do your best in each Hot Yoga pose, and you will get 100% of the benefits..including increased flexibility. 

I've never taken a yoga class; is hot yoga for beginners?

Hot yoga is actually perfect for beginners. The heat will help you move safely into each pose; in fact, with the help of the heat, you may be better at yoga than you thought!  Beginners' Mind, an attitude of openness to learning new things in each hot yoga class, brings you maximum benefis from each hot yoga class you do, whether its your first class or your hundredth. The best yogis are always those with beginners' mind.

Why is the room hot and humid?

The heat in hot yoga warms your muscles so they can flex safely and easily.  Heat also heals and helps prevent injuries. Humidity in the hot yoga room promote sweating which cools your body and flushes toxins. Be prepared to sweat...and enjoy it.

Is hot yoga cardiovascular? Can I lose weight?

The hot yoga series is designed to work your entire body from bones to skin. There are hot yoga poses that will work your heart muscle and you will indeed feel those cardio effects. With a consistent hot yoga practice, you can also lose pounds and inches; you can reshape parts of your body like your arms and legs, abs and thighs and more; and hot yoga burns calories like crazy. The beauty of hot yoga is how beautiful it makes you.

What are hot yoga's other benefits?

Hot yoga is said to reduce stress, increase blood circulation, clean and flush the organs and of course, improve physical strength and flexibility. Regular practice (at least three times a week) may reduce the symptoms of diseases like arthritis, diabetes and thyroid disorders.  Hot yoga promotes inner benefits such as deeper focus and relaxation.

What should I wear to hot yoga?

Women should wear spandex shorts or leggings, leotard, sports bra or top. Men should wear shorts or bathing trunks.  Since you will sweat a lot, the less you wear the better; wet clothing can feel like a wet towel around you and even weigh you down in hot yoga.

What should I bring to class?

Bring a large, cold water, preferably two: one to drink before class, one to sip during class. Being well hydrated is important, and only water is allowed in the hot yoga room. Bring a yoga mat if you have one, a large towel and a small washcloth to use if your hands get sweaty to assure a good grip in the poses.

What time should I come to class?

Arrive at least 15 minutes early to check in and lie down in the hot yoga room before class starts. We lock the door when hot yoga begins so arriving late could leave you out in the cold….call ahead if you’re running 5 minutes late and we will leave the door open for you; come in and lock up behind you.



Why breathe?

In hot yoga, I sometimes find that I want to take a big gulp of air in or exhale with a blow out of my mouth. In other sports, I am told this is the right way to breathe. Why in hot yoga is it always breathing in and out through the nose?