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Embrace the Heat: How Sauna Yoga Elevates Mind-Body Wellbeing

In recent years, the fitness scene has seen a surge in the popularity of hot yoga, combining the rejuvenating aspects of yoga with the intense benefits of heat. Saunas have also surged in popularity since the pandemic, with knowledge of their health benefits becoming mainstream as plenty of options for affordable, accessible home saunas have hit the market.

Enter sauna yoga - a hybrid routine that’s been generating plenty of buzz. Let’s dive into some potential benefits of sauna yoga to understand why it’s becoming a go-to workout for wellness enthusiasts. 

What is Hot Yoga? 

Often, people who use the term “hot yoga” are referring to Bikram yoga, which involves a specific set of 26 poses performed in a yoga studio for 90 minutes at a temperature of 105°F (40.5°C) and a humidity of 40%. This is a strict, tightly controlled yoga atmosphere and routine.

Typically, however, the term hot yoga refers to a routine that is a bit more flexible. The sequence can vary, and the room is typically heated between a range of 90°F to 105°F (32°C to 40.5°C), with varying humidity levels of 20-40%, depending on the setting or practice. Hot yoga usually incorporates a wider variety of poses.

Both practices offer benefits for flexibility, strength, cardiovascular health, detoxification, emotional wellbeing, and more.

Enter sauna yoga – a practice that pairs yoga with the heat of a sauna environment. When sauna heat is incorporated, especially using an infrared or electric sauna heater, it’s possible to create a warm, rejuvenating hot yoga atmosphere at home. You can use whatever routine you prefer – it's entirely up to you! 

How to Create a Sauna Yoga Atmosphere

Set the temperature of your sauna heater between a range of 90°F to 105°F, without exceeding 105°F. This is important to avoid overheating during your practice, as typical sauna temperatures are too high for yoga.

Also, make sure you have enough floor space to practice a variety of poses during your session. And don’t forget to bring a comfortable, slip-resistant mat! 

Getting the Most Out of Your Sauna Yoga Routine 

As you dive into a new sauna yoga routine, there are some important guidelines to keep in mind to get the most out of your practice: 

  • Stay Hydrated: The heat and movement will cause you to sweat a lot, so it's crucial to drink plenty of water before, during, and after your session to prevent dehydration.
  • Know Your Limits: If you're new to hot yoga or saunas, it's important to ease gently into the practice. Start with brief, 10-15-minute sessions and simpler, low-impact poses (Child’s Pose, Mountain, Cat-Cow, Bridge, Corpse, etc.), and gradually increase the intensity and duration as your body becomes accustomed to the heat.
  • Listen to Your Body: Don’t push yourself too hard! If you feel dizzy, nauseous, or uncomfortable, take a break or exit the sauna. Always prioritize your well-being.
  • Wear Breathable Clothing: Choose lightweight, moisture-wicking clothes that allow your body to breathe and sweat efficiently.
  • Pair Your Practice with Rest: After a hot yoga sauna session, take time to rest and allow your body to recover. This will maximize the benefits and help your body heal. Two hot yoga sauna sessions per week is a great starting point. You can increase the frequency as your body adapts. 

Key Benefits of Hot Yoga & Sauna  

Research on hot yoga as well as yoga practiced in a sauna has shown promising results. Sauna yoga may provide benefits for the following: 

  • Flexibility: 

    Sauna yoga significantly enhances some aspects of flexibility. In one study, participants showed an 83% improvement in flexibility in the chair sit-and-reach test, compared to only 3% in the control group [1]. 

  • Strength: 

    While strength improvements were more modest, older adult sauna yoga participants showed slight increases in lower extremity strength [1]. 

  • Balance: 

    Balance, especially when eyes were closed, improved by 187% in the sauna yoga group, compared to 58% in the control group. This may be particularly beneficial for older adults [1]. 

  • Skin Health: 

    Hot yoga increases skin hydration, elasticity, and texture. After 12 weeks of regular practice, participants saw notable improvements [5]. Sauna may also help improve psoriasis, but further research is needed [2]. 

  • Mental and Neurocognitive Health: 

    Hot yoga has been shown to significantly reduce stress, improve mindfulness and promote peace of mind [4]. Regular sauna use on its own has been shown to reduce psychosis risk by 78%. Frequent sauna users also enjoyed a 66% and 65% lower risk of dementia and Alzheimer’s [6]. 

  • Cardiovascular Health: 

    Regular sauna use has been linked to a variety of positive cardiovascular outcomes, including a 62% reduced risk of incident stroke [6]. Likewise, regular practice of hot yoga, such as Bikram yoga, has been linked to reduced arterial stiffness in overweight and obese adults, making it a good option for cardiovascular health [3]. 

  • Aging:

    Hot yoga has been shown to activate sirtuin genes, particularly SIRT6, which are involved in anti-aging and stress reduction, leading to improved overall health [5]. 

  • Quality of Life:

    In addition to physical health, hot yoga can improve emotional well-being, contributing to a better overall quality of life. Studies have found improvements in general health, life satisfaction, and environmental well-being [3,4]. 

  • And much more! 

Is Sauna Yoga Right for You? 

While highly beneficial for many, sauna yoga may not be for everyone. If you’re pregnant or have preexisting medical conditions, it’s important to consult with a healthcare professional before diving into this intense routine. 

For those who enjoy the challenge of heat, intense physical activity, and mindfulness, sauna yoga can be a game-changer for enhancing overall wellbeing. 

Embrace the Heat 

Sauna yoga offers a unique approach to fitness and the opportunity to enjoy a highly beneficial wellness routine at home. Whether you're looking to increase flexibility, reduce stress, or boost your overall wellbeing, sauna yoga is a wonderful choice. Like with any new routine, start slowly and listen to your body - but once you’ve embraced the heat, the benefits are yours to enjoy. 

 

References:

  1. Bucht, H., & Donath, L. (2019). Sauna yoga superiorly improves flexibility, strength, and balance: A two-armed randomized controlled trial in healthy older adults. International Journal of Environmental Research and Public Health, 16(19), 3721. https://doi.org/10.3390/ijerph16193721
  2. Hannuksela, M., & Väänänen, A. (1988). The sauna, skin and skin diseases. Annals of Clinical Research, 20(4), 276–278. https://pubmed.ncbi.nlm.nih.gov/3218900/
  3. Hunter, S. D., Dhindsa, M. S., Cunningham, E., Tarumi, T., Alkatan, M., Nualnim, N., & Tanaka, H. (2016). Impact of hot yoga on arterial stiffness and quality of life in overweight/obese adults. Journal of Physical Activity and Health, 13(12), 1360–1363. https://doi.org/10.1123/jpah.2016-0170
  4. Hui, B. P. H., Parma, L., Kogan, A., & Vuillier, L. (2022). Hot yoga leads to greater well-being: A six-week experience-sampling RCT in healthy adults. Psychosocial Intervention, 31(2), 67–82. https://doi.org/10.5093/pi2022a4  
  5. Ishikawa, T., Ito, E., Okada, T., & Sumi, T. (2021). Hot yoga increases SIRT6 gene expression, inhibits ROS generation, and improves skin condition. Glycative Stress Research, 8(3), 123-135. https://doi.org/10.24659/gsr.8.3_123  
  6. Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
  7. Yonei, Y., Sumi, T., Ito, E., Yamagata, M., Nishimoto, D., & Okada, T. (2022). Physical and mental effects of 12 weeks of hot yoga: A controlled open-label study. Glycative Stress Research, 9(2), 73-92. https://doi.org/10.24659/gsr.9.2_73