Read This Before You Take Your First Hot Yoga Class
If you ever imagined doing yoga in a sauna – that's kind of what hot yoga feels like. Doing hot yoga is like regular yoga with a twist - or, should we say, a lot of heat! The popular workout is basically practicing yoga in a room that's heated to around 95-105°F with elevated humidity. The heat is meant to mimic warm climates and help you sweat.
Why use heat? Well, the heat helps your muscles relax and become more flexible, which can make those yoga poses a bit easier to get into. Not only is all the sweating you do great for the body, but is also good for building strength and improving your cardio.
The end result makes your heart work a little harder, just like when you're working out through more strenuous forms of exercise. It's also believed that the heat can help reduce stress and promote relaxation.
But, before you go to your first hot yoga class, you may be wondering what you should expect. Keep reading to learn more about what to know before you go!
What To Know Before Your First Hot Yoga Class
What To Wear to Hot Yoga
Do wear light, breathable clothing.
Opt for moisture-wicking fabrics that allow your skin to breathe. Think lightweight tank tops, sports bras, and shorts or yoga leggings. The less fabric, the better to keep yourself as cool as possible.
Don't wear cotton.
While cotton might be comfy, it soaks up sweat and stays wet. If you must wear cotton, you can, but do your best to avoid it and opt for moisture-wicking fabrics like we mentioned above instead.
Do wear shorts, but the right yoga shorts.
If you're into shorts, go for it! They'll keep you cooler and give you more freedom of movement. Just make sure they're not too loose and won't ride up during poses.
Do wear a sports bra.
A good, supportive sports bra is a must. You'll appreciate the extra support and the feeling of being free to move without restrictions.
Don't wear jewelry unless it's minimal.
Less is more here. Avoid wearing too much jewelry, as it can get uncomfortable when you're sweating by the bucket.
Is Hot Yoga Safe To Do?
Absolutely, sis! Hot yoga can be safe as long as you approach it with the right mindset and take a few precautions:
Listen to Your Body's Needs: This is rule numero uno. Pay close attention to how your body is feeling during the practice. If something doesn't feel right or if you're getting dizzy or nauseous, take a breather.
Stay Hydrated: We can't stress this enough! You're gonna be sweating A LOT, so make sure to drink plenty of water before, during, and after your hot yoga session.
Start Slow: If you're new to hot yoga, take it easy in the beginning. Maybe start with a shorter class and gradually work your way up to longer sessions as your body gets used to the heat.
Bring a Mat and Towel: Get a good-quality yoga mat and a towel. The towel isn't just for wiping away sweat (which you'll be doing a lot), but you can also lay it on your mat to prevent slipping.
Understand Your Preexisting Conditions: If you have any health concerns or medical conditions, it's a good idea to chat with your doctor before going ham with hot yoga.
Take Breaks: It's totally cool to take breaks during class. Don't push yourself too hard. If you need to sit down or lie down for a moment, go for it. Don't feel pressured to push through. Also, remember that it's okay to leave if you need to leave.
Your well-being comes first.
What Does Hot Yoga Do?
Hot yoga brings a whole bunch of benefits to the table. Here are just a few things that it does:
- A boost to your flexibility: As we mentioned earlier, the heat warms up your muscles and makes them more pliable, so you can stretch and bend into yoga poses with a bit more ease. Say goodbye to feeling stiff!
- Increased strength: Those poses you strike in hot yoga? They're gonna give your muscles a solid workout. The heat adds a little extra challenge, making your muscles work even harder.
- A cardio workout that's not running: Your heart is gonna get a workout, too, thanks to the heat. It pumps blood more efficiently, giving your cardiovascular system a nice boost.
- Reduced stress levels: The heat and the flow of yoga can help calm your mind and reduce stress.
- Improved circulation: The heat dilates your blood vessels, which can lead to better blood flow and circulation.
- A better mind-body connection: Hot yoga encourages you to be present in the moment. As you focus on your breath and movement, you're fostering a stronger connection between your mind and body.
Is Hot Yoga Okay? How Can I Practice It Safely?
Practicing hot yoga should be approached with care. As exhilarating as it is pushing your body this way in the name of self-care, you have to be cautious, too. If you're new to hot yoga, let your instructor know. They can offer modifications and keep an eye on you during class.
Don't push yourself too hard. The heat can make you feel super flexible, but that doesn't mean you should force yourself into intense poses. Listen to your body and take breaks when needed. If you start feeling nauseous or dizzy or your skin gets clammy, it might be a sign of heat exhaustion. Get out of the hot room, cool down, and hydrate ASAP.
Something else to keep in mind is that hot yoga can be a challenge, but remember that it's not a competition. Focus on your own progress, and don't compare yourself to others in the class.
As with any workout, it's important to balance hot yoga with other forms of exercise and recovery. So, if you're craving a unique yoga experience that's as good for your body as it is for your mind, hot yoga might be the move!
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Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Russell and Nina Westbrook Dish On The Key Ways To Avoid Resentment In Relationships
Russell and Nina Westbrook are one of those low-key, unproblematic couples we don’t talk about enough. They met in college and got married in 2015. They also have a beautiful family with three kids. While Russell is an NBA star, Nina is a licensed family and marriage therapist and a mental health advocate.
She recently launched the podcast The Relationship Chronicles with Nina Westbrook, and in the latest episode, she had none other than her husband on as a guest. The college sweethearts dived into important topics from marriage to children and how they navigate it all.
One of the topics they touched on was dealing with resentment in your relationship. The former MVP highlighted the sacrifices his wife has had to make in order for him to pursue a career in the NBA, and that’s why it’s also important for him to support his wife whenever he can.
“For me is respecting and understanding what your partner do and the time it takes,” Russell said. “Not kind of downplaying what they do, understanding the time and energy and effort they're doing to make sure whether it’s their job or making sure home is taken care of, and understanding that, I think that is the challenge of not being resentful.”
Nina agreed and also shared her thoughts on resentment. According to her, one of the best things couples should do is have their own identity and passions outside of the relationship in an effort to be fulfilled.
“I also think that when you’re in a relationship, that’s why it’s so important that each individual kinda pursue their own passions and follow their own dreams as I feel like it only becomes or leads to resentment when one person is not feeling fulfilled in what they're doing in their lives,” she explained.
“And so, they will start to look at the other partner who’s happy or excelling or promoting or moving along in their journey, then they’re left feeling stuck like they sacrificed themselves, their happiness, their career, their future and have not pursued it in the name of the relationship or their partner. So, it’s so much easier to avoid those feelings of resentment when you’re each equally pursuing your passions.”
The couple has many passions that they work on together and separately. Outside of basketball and his family, Russell has become known for his eclectic style and started the fashion brand Honor The Gift. Nina has her podcast, and she also started the mental health website Bene. Together, they run the Why Not? Foundation, which works with kids in underserved communities.
“I’m a firm believer that one person can’t be everything to you, so you have to sort of seek out those different friendships or groups or hobbies or activities that help to fulfill you,” Nina concluded.
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Feature image by Jon Kopaloff/Getty Images for Religion of Sports
