Heat Up Your Summer Yoga

Welcome to Summer!

Ready to keep that hot beach body? Here are some tips before you take the plunge and try a hot or heated yoga class.

Know what you're getting yourself into. Are you walking into a heated or hot room or are you taking a class outdoors on a rooftop terrace at high noon sans shade? Enclosed rooms can vary in temperature (85-115 degrees fahrenheit) and humidity. Note: most have good ventilation with a source of fresh air and climate controls.  If you are feeling overheated, start exhaling through your mouth and take a minute or two seated on your mat to help your body cool down - remember, heat rises.  If you're going to be out down-dogging in the wild, be sure to wear protection for your skin and eyes... from the sun!  Lots of fitness companies are taking care of us by adding uv protection into their clothing lines :) Be prepared - hydrate before class and make sure you have a meal well before stepping onto your mat to allow your body time to digest.

Never wander far from your practice:  Too busy to join a class? Here are some moves you can bring with you to the beach this summer to enjoy the sun! Many of these poses will also help improve balance and coordination.

1. Easy seated pose "Sukhasana"
Find a space on your mat or at The Sun Circle and just bring your body into stillness. *Read this first, then try it: close your eyes, and listen.  Be aware of the layers of sound around you - the wind in the trees, water, children playing, birds chirping... Now bring your awareness back to you - your own breath, heartbeat, how that breath feels as it expands through your body effecting your lungs, chest, ribs, back and sides. Then, let it go slowly.

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2. Reverse bridge/tabletop "Ardha Purvottanasana"
Strengthens posterior chain and core, activating glutes, hamstrings, postural muscles of the back. Opens up chest, hip-flexors, quads. 

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3. Hindu Squat "Malasana"
Strengthens the core. Stretches the ankles, inner thighs and postural muscles.

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*4. Balanced half moon pose "Ardha Chandrasana"
Strengthens core, ankles, quads, glutes and back. Lengthens chest, shoulders, hamstrings and calves

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5. Extended big toe hold "Utthita Hasta Padangustasana"
Strengthens quads and ankles. Stretches hamstrings and adductors.

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6. Dancer "Natarajanasana"
Stretches shoulders, chest, abs and quads. Strengthens hamstrings and ankles.

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Remember heat does a lot of the work for you. It loosens up your muscles so you don't need to push it.  Relax. Centre your focus on your breathing.  

***You should avoid hot yoga if you have a medical condition such as high blood pressure; Chronic conditions such as MS, Parkinson's or Diabetic neuropathy; are prone to heat sensitivity; are pregnant, elderly or a child.***


Author: Pam Condotta