The Problem with Hot Yoga and How to Warm Up from the  Inside Out

It’s cold outside. Ready to warm up? 

You don’t have to go to a heated studio to feel the effects of warmth of a heated class. In fact, yoga was designed to help you build that heat from the inside out, no heaters required.

Why I don’t love Hot Yoga 

I know, I know. Warm muscles stretch more easily. It feels good to sweat. It releases toxins! You leave feeling like you DID SOMETHING. 

I get it. 

But I still don’t love heated yoga or hot yoga classes. 

I tell my kids all the time not to yuck someone else’s yum. So if you love hot yoga and it makes you feel amazing, keep doing your thing. But if you’re curious about some of the cons to hot yoga, read on.

See also Yoga Mat Reviews.

The Downside of Hot Yoga

Increased flexibility isn’t always a good thing. Yes, it can feel good in the moment. It can also make you feel proud and accomplished of what your body is able to do. And that’s a beautiful thing. 

Here’s the downside. Increased flexibility that comes with external heat could also make the joints more susceptible to injury. (Source: Healthline)

Not to mention doing poses on a mat that’s slick from all the sweat dripping off your brow (and everywhere else!) increases your likelihood of falling in balancing poses, or even accidentally slipping into a deeper version of a stretch that your body isn’t ready for yet. 

And can we talk about the claim that sweating releases toxins? There’s SOME truth to this, but scientists agree that sweat plays a minute role in removing toxins from the body,

According to a study in PubMed Central.

“Sweat glands do not appear to play a significant role in eliminating waste products or toxicants from the body. The main detoxification functions are carried out by the liver and kidneys, and there is little evidence that sweating meaningfully increases toxin elimination.” 

No matter how you feel about yoga in a heated room, yoga can help you warm up on a chilly day. Here are three of my favorite ways!

3 Ways to Create Heat from the Inside Out with Yoga

1. Sun Salutations. 

Also known as Surya Namaskar, Sun Salutations are a classic heat-building practice for a reason. Coordinating breath with non-stop movement builds heat quickly to prepare for a longer asana practice. Or, just do a few to get the feeling of warmth fast before you move on to the rest of your day. 

I see it in my yoga classes so often. It doesn’t matter how cold that room is. It only takes a couple rounds of Sun Salutations before those hoodies are stripped off and sweat beads start forming.

2. Ujjayi Breath.

One of the reasons Sun Salutations works so well is that it’s coupled with heat-building breath, Ujjayi.

Yes, that whisper in the back of your throat is generating heat. This type of breathwork restricts airflow, increases muscular work, and activates the nervous system in a way that raises metabolic demand. More work = more heat.

3. Snuggle in for Savasana. 

As far as I’m concerned, there’s only one way to ruin a good Savasana. Cold.

It’s impossible to relax and settle in when you feel icicles forming inside of your nose. The converse is true, if you want to feel the ultimate relaxation at the end of your yoga session, you need to be a comfortable temperature. When it was a hot and sweaty class, nothing feels better than a fan circulating the air. 

But when it’s chilly, I want nothing more than to snuggle in! I put on one of my favorite fleece and socks. Then, I grab a blanket (or three) and cover myself from head to toe. 

What practices are making you feel warm and fuzzy this winter? Comment below and let me know!