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Wear Pants to Yoga, Even When It's Hot

FitSugar — Fri, 19 Jun 2009 03:30:00 -0700

If you're continuing your yoga practice into the warm Summer days, you may be thinking you need to purchase some shorts since the temperature has risen. Before you make the splurge, I'm here to tell you to save your money. I know it's tempting to ditch your pants since yoga can make you so hot and sweaty, but you actually want to wear pants instead of shorts.

Why? The extra material won't make you feel much hotter, but what it will do is absorb all your sweat, so your mat doesn't get dangerously slick. Plus, the material on your legs will allow you to do poses like Hummingbird and Crow more easily, since skin-on-skin contact is so slippery. You can also wipe your sweaty forehead on your pants every time you come into a forward bend. For all these reasons, opt for pants. You'll be thankful that you did.

You Asked: What Should I Expect From My First Bikram Yoga Class?

FitSugar — Wed, 25 Mar 2009 11:00:00 -0700

Hey Fit,
I'm going to try out Bikram yoga for the first time next week, and I'm a little unclear on what to expect (and a little nervous). I know it's going to be hot, so I'm wondering if you have any tips or things that I should (and shouldn't) do that day so that I get through the class feeling good instead of feeling like I might pass out halfway through - foods to stay away from, should I hydrate more than usual, etc.?
Thanks!
tlsgirl

This is a great question since Bikram yoga is becoming increasingly popular. To find out how to prepare for your first class, read more.

In Bikram yoga the room is heated to about 105ºF, so that means you can expect to sweat - a lot. To prevent dehydration, drink at least four liters of water (about 128 ounces) on the day of class. Don't eat two to three hours before since it's best to do yoga on an empty stomach. A few days prior to class, you can prepare your body by consuming at least 64 ounces of water each day. Also cut down on caffeinated beverages and processed foods.

Bring your own mat and a big towel to absorb your sweat. Wear comfortable clothes, preferably something fitted made out of wicking material. Many women wear tank tops or sports bras and spandex shorts. If you wear baggy clothes, they'll become annoyingly heavy with your sweat.

Just to warn you, the studio may have a mirror on one side that everyone faces. This is to help you with correct alignment, and not meant to make you feel bad about yourself. You'll be led through a series of 26 postures by an instructor who may be wearing a microphone. She may walk around and assist you, meaning she'll give you verbal cues or touch your body to help you do poses correctly. Before class begins, it may be a good idea to let the instructor know it's your first time.

Since most people aren't used to working out in this kind of heat, you may feel dizzy, nauseous, or tired during or after class. You may also get a headache, so continue to drink water. Also know that it's normal to feel extremely hungry or not hungry at all after class. Don't worry about it since it might take your body several weeks to get used to the extreme heat and challenging poses. Many people claim it's the best kind of yoga because it increases their flexibility, strength, and energy. So have fun at your first class!

Yoga: What's With the Heated Room?

FitSugar — Wed, 16 Jan 2008 02:30:00 -0800

When I first started teaching yoga, a new student walked into my class and said, "Can we turn the air-conditioning on?" I had to explain that the room was actually heated for two main reasons.

Heat warms up the muscles, making your body stretch more easily, which can actually prevent injuries such as pulled muscles.
Heat makes you sweat, and sweating is beneficial to the body in helping to remove toxins.

Ashtanga, Bikram and Vinyasa classes heat the room to temperatures between 90 and 104°F. This can feel overwhelming, especially if you live in a cold climate. It's also shocking to the body if you're not used to exercising in such high temps, so take these precautions when practicing in a heated room:

As a preventative measure, drink plenty of water before you start practicing. You want to be hydrated so when you start to sweat, you won't become dehydrated.

What else should you do? To find out read more

You'll be amazed at how much you sweat while practicing in a heated room, and all that sweat can make your yoga mat slippery. So place a towel, cotton yoga rug, or a Yogitoes towel over your sticky mat to prevent slipping. You should also wear long pants to soak up the sweat and keep a hand towel next to your mat to wipe down your face and arms to prevent puddles from forming around your mat.
Listen to your body and take breaks if you need to. If you begin to feel dizzy or overheated, skip out on doing the crazy yoga moves and just sit quietly on your mat. If even that's too much, step out of the room and get some fresh air and water to help cool you down.
Bring a set of dry clothes to change into after class since your yoga clothes will be soaked.
It may take several classes in a heated room to learn to love it, so don't give up after your first experience. If you find that heated yoga just isn't for you, ask someone from your local yoga studio or gym to recommend an instructor who doesn't heat the room.

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You Asked: Will Bikram Yoga Help Me Lose Weight?

FitSugar — Wed, 11 Jun 2008 08:00:00 -0700

You're asking and I'm answering.

"Hey Fit. I've heard that people lose a lot of weight when doing Bikram Yoga. What's your take?"
- Heated Heather

When I say Bikram Yoga is hot, that's quite an understatement. You don't know how hot it is until you set foot in a Bikram studio. It's like walking into a sauna. The room is heated to at least 105°F and 40 percent humidity. The extreme heat is meant to encourage your muscles to open up quickly, so you're able to get deep into poses. It's a grueling 90-minute class that many people endure because the stretching feels amazing and because they think that this specific kind of yoga promotes weight loss.

To find out if I think it's the key to losing weight, just read more.

While Bikram will sure make you sweat out buckets, I'm sorry to say that it won't help you shed pounds. Any weight you think you've lost after a Bikram Yoga class is all just water weight. As soon as you drink to rehydrate your body, you'll gain those few pounds back instantly. Sweating is a natural process that's good for your body, but it isn't a measurement to gauge how many calories you've burned.

A Bikram yoga class done regularly (at least three times a week) will help you tone up and will burn calories, but if you have a lot of weight to lose, you'd be better off doing some more effective cardio training such as walking, jogging, using a machine, swimming, or biking.

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Yoga Competitions: Cool or Not?

FitSugar — Thu, 16 Apr 2009 08:30:00 -0700

Many people who try yoga give a Bikram yoga class a try. They're drawn to the fact that it's insanely hot and sweaty, and the poses are really challenging. The founder, Bikram Choudhury, has taken this practice to a whole other level. For a while now there have been yoga competitions all over the world, and Choudhury is hoping that it will become an Olympic sport. He says that "yoga competition is an old Indian tradition," since it's had a competitive dimension for over 2,000 years. He believes yoga won't lose any of its spiritual or emotional perks, but he's hoping yoga competitions will raise awareness about the overall benefits of yoga.

Do you think yoga competitions are an oxymoron, since yoga is supposed to be a personal experience that's not competitive? Or do you think it's a great way to encourage more people to do yoga and improve their practice?

Are You Slipping on Your Mat? Try a Rug

FitSugar — Tue, 28 Aug 2007 13:30:00 -0700

Saying that Ashtanga, Bikram, and Vinyasa yoga classes are sweaty is a bit of an understatement. The room is heated (in Bikram can be over 100°F), and you're moving vigorously, so your body sweats profusely to cool you down. In the first 15 minutes, my entire outfit is soaking wet and little beads of sweat start dripping from my chin. The worst part is that my palms get really sweaty too.

That's great for your body, but not for your practice. There's nothing I hate more than trying to do Down Dog, while my hands and feet are slowly slipping away from each other. You can spend all your time trying not to end up lying flat on your belly, that you can't concentrate on following your breath. I have a solution.

You should try a cotton rug. You can continue using your regular sticky mat, you just lay the rug right over it. It makes a wonderful cushioned surface, which is awesome for poses where your bones are pressing into your mat. Rugs are 100% cotton, which means they are washable and biodegradable. Plus they come in tons of colors. Here are my favorites from Barefoot Yoga Company.

Cotton Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Practice Rug
Cotton Practice Rug	Cotton Rug
Coton Rug	Cotton Practice Rug
Cotton Rug	Pink and Brown Rug

Fit's Tips: After a sweaty practice, be sure to let your rug completely dry out. Hang it over a door, because if it remains wet, it can start to grow mold which is really disgusting. Pop your rug in the washing machine at least every 3 practices, if not more.

Kinds of Yoga

FitSugar — Mon, 05 Feb 2007 03:00:00 -0800

Deciding to try out a yoga class is really exciting, but it can also be confusing since there are so many different types. Here's a brief explanation of some popular kinds of yoga:

Ashtanga - Hot, fast-paced, same series of poses every 1 1/2 hour class. This style is great for runners, bikers, or anyone looking to really move and strengthen your entire body.

Jivamukti - Physically challenging with a strong focus on spiritually. You'll chant, meditate, and learn about yogic philosophy in this class.

Anusara - Grounded in spirituality, the poses are heart-oriented. Instead of trying to control the body and mind from the outside, the poses originate from a deep creative and devotional feeling inside.

Iyengar - Deep emphasis on correct body alignment, with the use of props like straps, blocks, bolsters, chairs, and blankets.

Vinyasa - Poses flow from one to another in conjunction with the breath, like a choreographed dance. Music is usually played and the class moves quickly incorporating a whole range of poses.

Bikram - The hottest yoga by far - you complete a series of 26 postures, twice, in a room heated to 100 degrees.

Kripalu - A gentler class that's great if you're looking to relieve stress, relax, and spend a lot of time moving deeper into poses.

Do you have a favorite type of yoga that I didn't mention? I'd love to hear all about it at Yoga Stretch and Tell.

Is Running While Pregnant Safe?

FitSugar — Tue, 20 Oct 2009 08:00:52 -0700

It's not every day that you see a pregnant woman going for a run, like Miss Kourtney Kardashian here. On her hour-long jog, I'm sure she got some stares and whispers. Not just because she's famous, but because she's got a big bun in the oven. They're probably wondering, is this safe for her baby, and safe for mom?

Regular exercise is encouraged by doctors for those expecting, because it can help a woman stay healthy, and alleviate some of the discomforts like stiffness, back pain, leg cramping, or constipation. Working out can also prevent unnecessary weight gain, relieve stress, and get a woman ready to endure the physical challenges of labor.

With that said, there are some guidelines a pregnant woman should follow when working out.

Don't make any big changes to your exercise program once you become pregnant. If you were running regularly before you conceived, then it's safe to keep it up, as long as it feels good and you don't overdo it. If you want to start a new type of exercise, talk to your doc first.
Be OK with modifying your routine, especially as your pregnancy progresses. If you used to run four miles a day, you may find that you'll need to cut down in the beginning of your pregnancy. And once you're in the end of your second trimester, or third, walking may be best.
Don't do any types of exercise that put you or the baby at risk, like extreme sports that require balance, speed, or could result in you falling. Your doctor will probably recommend you save the surfing, skiing, horseback riding, biking outdoors, and rock climbing for after delivery.

For the rest keep reading

Pop Quiz: From Pepsi Natural to Bikram Yoga

FitSugar — Fri, 27 Mar 2009 14:30:00 -0700

Spring has arrived, bringing with it warm weather and a bevy of FitSugar posts. Take this short quiz to make sure you haven't missed anything this week.

If you feel like you need a little review, all the answers can be found in this week's posts. Good luck!

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Take the quiz

Yoga Tips For Expectant Moms

FitSugar — Fri, 26 Jun 2009 12:02:35 -0700

Whether you're new to yoga or an experienced yogini, practicing yoga is a wonderful way to take care of yourself and your growing little one. Not only will you experience peace and relaxation, but so will your babe. Many gentle types of yoga are appropriate and beneficial during pregnancy, but here are some things you should know if you are expecting . . .

When you become pregnant, talk to your obstetrician or midwife about yoga whether you've been practicing for years or are thinking of starting. They'll most likely give you an enthusiastic "thumbs up," but it's always a good idea to make sure you don't have any health restrictions.
If you've been practicing yoga for a while, it's safe to continue taking the same yoga classes. Just listen to you body, and don't do anything that makes you feel uncomfortable. On the other hand, if you're new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you'll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you'll be needing during birth, you'll essentially be making labor easier.
Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading