Last updated 3 years ago
You just finished your first 60 or 90 minute Hot Yoga class and your instructor tells you to make sure you go home and hydrate! First thing that comes to mind is what? Drink Water! This does stand to be true; your body requires an ongoing supply of water throughout the day, especially when taking Hot Yoga. However, foods can also supply some of your daily water needs and should be included in your pre and post workout meal or snack.
Lettuce: This tops the list coming in at 96% water. Not only will it provide the body with water, but also potassium, folate and antioxidants. Treat yourself to nice big salad for dinner!
Watermelon: Ever wonder why watermelon is always at your summer picnics? It’s refreshing! Watermelon contains about 91% water and also contains vitamin A and C, fiber and potassium.
Grapefruit: This contains about 90% water and is a great option for breakfast if you plan on taking Hot Yoga later that day. It is low in calories for those who are looking to manage or lose weight and is a good source of Vitamin A and C.
Broccoli: This vegetable measures up pretty well- consisting of about 89% water. It is rich in fiber, vitamin C, iron and calcium. Toss this water rich vegetable into your crisp salad to double up the water rich food intake!
Low Fat Milk and/or Low Fat Yogurt: Low fat dairy not only provides protein, calcium and phosphorus but it is a great source of potassium as well. Low fat milk contains about 89% water while yogurt has about 85% water. Even more reason to get your recommended 3 servings a day!
Tomato: Another great addition to make sure you include in your salad. Tomatoes can have up to 95% water content as well as lycopene, Vitamin A and C. Not to mention, it’s low in calories but good source of fiber!
Last updated 3 years ago
Here we are at the final balancing posture of our balancing series. Balancing Stick pose is a one legged balance held for 10 seconds only. Because the posture itself is held for such a short amount of time, it is important to give your “all” from the start – and hold on until you hear the “change” command from your teacher. This posture is meant to be a cardiovascular challenge, as the body is positioned to stretch all four chambers of the heart. All 4 limbs pull away from center, as the body maintains its intrinsic core strength to get all benefits from this power-packed posture.
Stand with your feet together. Breathe your arms over head and interlace all ten fingers, crossing your thumbs and releasing your index fingers. Stretch up to the ceiling, making your body as tall as possible. Draw your abdomen in and engage your core muscles.
Step forward with your right foot, shifting your body weight in your step. Charge your body forward, simultaneously lifting your back leg (in this case, your left leg) up behind you. Your body eventually makes a capital “T” shape.
Continue to squeeze your arms into your ears, palms pressed firmly, and stretch your arms forward. At the same time, point your back foot, firming the leg muscles, and reaching your back, lifted leg, behind you. Pretend you are the rope in a “human tug-of-war.”
Stretching forward and back, maintain your core muscles to engage and balance around your center. Strive to keep both hips in one line from the side, so that one hip does not lift higher than the other. This will guarantee a beautiful hamstring stretch on the standing leg. Keep your standing leg straight and hold this energy for 10 full seconds.
Step back, bring your body upright, and begin the other side.
As mentioned above, this pose is meant to be a cardiovascular challenge. It’s intense, but lasts only 10 seconds on each side. The standing leg continues to build strength as it balances the weight of a moving body. Your arms reaching forward from center and your free leg kicking back from center, both help to move energy from the waistline. Make sure you keep drawing your core energy in…don’t let your belly hang! This action will help to keep the hips parallel to the floor in the full expression of this posture, guaranteeing a hamstring/hip stretch for the standing, balancing leg. Be sure to focus your gaze in this posture to help keep your balance for the full 10 seconds!
Last updated 3 years ago
If you haven't had a chance to check out our 60 minute hot yoga class yet, make sure to stop down sometime soon and try one out! Our 60 minute class moves at a quicker pace, but still incorporates the same postures that are done in a 90 minute class. Moving quickly has a few added perks and benefits:
- It's a time saver! Yogis get the same great workout, cut down by 30 minutes
- It's a fun, new challenge (especially if you haven't tried it yet!)
- It's a high intensity workout
While many of our yogis love the 60 minute classes, it's not for everyone. So before choosing which class to attend, remember that the 60 minute ones move at a faster pace, so we recommend beginners start with a 90. And don't forget - you're committing to the room for the full 60 or 90 minutes, so be sure to check our schedule ahead of time to see how long the class is.
Last updated 4 years ago
After spending 60 or 90 minutes in a hot yoga
class, one of the most important things to remember is to replace the electrolytes you just lost. But why is this so important?
Hot yoga is a great way to detox, but we also lose some of the good (like electrolytes) in the process. Electrolytes are a driving force for our body's muscle and nerve functions to work properly so it's important to always remember to replenish after a class. Electrolytes also help to control proper fluid functions in our bodies which helps to regulate blood pressure. Not properly replenishing your electrolytes can leave you susceptible to muscle cramps, fatigue, nausea and dizziness.
The hardest part about replacing electrolytes is remembering to do it, but please... make it a priority! In the studio we have Smart Water, coconut water and Ultima packets, but snacking on a banana, almonds or cashews will do the job too.
So the next time you come to hot yoga remember: it's not just about prepping yourself properly before class, there's work to be done afterwards too. But we promise, your body will thank you!
Last updated 4 years ago
The benefits of practicing hot yoga are widely known....increased strength, flexibility, focus. It promotes healing and detoxification and can even prolong your life. Whether you're new to the practice, returning after a break or just looking for a little refresher, here are our tips on how to prepare and make the most of your class.
1. Incorporate foods like apples, bananas and almonds into your diet the day of class. They'll help keep you hydrated and give you a boost of energy (just make sure to eat them no more than 2-3 hours before class!)
2. Avoid eating a heavy meal prior because it can have adverse effects on your ability to practice.
3. Make sure to stay hydrated throughout the day prior to class (or the night before if you are taking an early morning class) and be sure to drink some water immediately before class. Keep plenty of water with you during class to consume as needed.
4. Arrive early to allow yourself sometime to relax, meditate and mentally prepare for class and to set up your space with your towel and mat.
5. Dress comfortably and in proper clothing so you have no restrictions with any of the poses.
Preparing, physically and mentally, for yoga is important so that your mind and body are able to relax and enjoy the benefits of your practice. And remember...no two classes are the same, so make sure to practice patience!