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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ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:
Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
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Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
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