Microsoft Word - THE HOT REALITY OF HOT YOGA-10

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The gut bacteria (microbiota) are able to produce a variety of vitamins, synthesize all
essential and nonessential amino acids, and carry out biotransformation of bile. 105 In
addition, the microbiome provides the vital biochemical pathways of nondigestible

carbohydrates, which include large polysaccharides such as resistant starches, cellulose,
hemicellulose, pectins, and gums: unabsorbed sugars and alcohols from the diet 106 that
escape digestion. Metabolisms of carbohydrates are a major source of energy in the colon.
The gut microbiome is responsible for providing the essential capability for fermenting

(the chemical breakdown of a substance by bacteria, yeasts or other microorganisms) non-
digestible surfaces such as dietary fibers and endogenous intestinal mucus. This
fermentation supports the growth of specialist microbes that produce short chain fatty
acids (SCFA’s) and gases. The major SCFA’s produced are acetate, propionate, and
butyrate. 107


Butyrate is the main source of energy in the colon once metabolized by carbohydrates via
glycolysis. Butyrate can induce apoptosis (death of cells) of colon cancer cells, and can
activate intestinal gluconeogenesis (the production of new glucose) having beneficial
effects on glucose and energy homeostasis. 108









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Propionate is transferred to the liver, where it regulates gluconeogenesis and satiety
signaling through interaction with the gut fatty acid receptors. 109 Acetate-the most
abundant SCFA and an essential metabolite for the growth of other bacteria, reaches the

other peripheral tissues where it is used for cholesterol metabolism and lipogenesis, and
may play a role in central appetite regulation. 110


Specific foods and dietary patterns can all influence the abundance of different types of
bacteria in the gut, which in turn can positively or adversely affect your health. For
instance, food additives, such as emulsifiers which are found in processed foods have been
shown to affect the gut microbiota in mice showing to promote colitis and metabolic
syndrome. 111 In addition to diet, medication/drugs are a key regulator of the human gut
microbiota make-up. It has also been established by clinical researchers that antibiotics

clearly have an effect on gut microbes, and low doses are routinely given to livestock to
increase their growth and weight. 112 So as the saying goes, we are what we eat.


Most of us are unaware that the highest concentrations of immune cells are found in our
gut which is separated by a gut barrier. When the gut barrier becomes compromised, the
immune cells begin to kill bacteria in our gut. This occurs due to our gut being exposed to
the external environment by way of the food we ingest. So if there is a pathogen in our food
source, we need our immuno-receptor cells ready to respond to fight off the pathogen in

our food source so that it doesn’t sicken or kill us.




So what are ways that we can improve our gut microbiome? Because everyone’s biology is
uniquely and inherently different, every approach does not have the same positive impact
for everyone. This is why it’s recommended that you consult a licensed or registered

nutritionist or dietitian that can analyze and customize your dietary profile. Here are a
collection of answers that most dieticians and nutritionists universally agree on barring
any allergies or food sensitivities:


 Eat a diverse range of food: can lead to a diverse microbiome, which is an indicator
of good gut health, particularly legumes, beans and fruits high in fiber i.e. apples,
oranges promoting growth of healthy Bifidobacteria.
 Eat fermented foods: i.e. yogurt, sauerkraut, and kefir all contain healthy bacteria,

mostly Lactobacilli which can reduce the amount of disease causing species in the
gut.






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 Reduce or eliminate intake of artificial sweeteners: evidence has shown artificial
sweeteners like aspartame increase blood sugar by stimulating growth of unhealthy

bacteria like Enterobactariaceae in the gut.
 Eat whole grains: contains lots of fiber and beneficial carbs like beta-glucan,
benefiting weight, cancer risk, diabetes, and other disorders.
 Eat food rich in polyphenols: Polyphenols are plant compounds found in red wine,
green tea, dark chocolate, olive oil, and whole grains.

 Take a probiotic supplement: Probiotics are live bacteria that can help restore the
gut to a healthy state particularly after disbyosis (imbalance in the gut flora).





























































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The gut, also known as our “second brain“ as popularized by expert
neurogastroenterologist Michael Gershon M.D. is made up of some one million sheaths of
neurons embedded in the long tube of our gut measuring about nine meters end to end

from our esophagus to our anus. 113 The abundance of neurons in this intrinsic nervous
system enables us to “feel” the inner world of our gut and its contents. Thus, providing
another means of communicating our state of mind or affecting our mood.








































Professor of physiology, psychiatry, and biobehavioral sciences of the School of Medicine at

UCLA Adam Hadhazy says, “A big part of our emotions are probably influenced by the
nerves in our gut.” 114 An example of this would be experiencing butterfly feelings in our
stomach-signaling our physiological stress response according to Michael Gershon. 115
Although this field of science is still new, it offers up some unique insight into the
interaction between our primary brain and secondary brain in the gut microbiome, as well

as our responses and reactions to them.













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In the book “The Mind-Gut Connection”, author, gastroenterologist and neuroscientist
Emeran Mayer M.D. takes a deep dive into this developing science describing the amazing
influence, complexity and synergy between our brain, gut microbiome and microorganisms

inside our GI tract. Dr. Mayer explains and teaches in his book that with a few simple
changes in to our diet and lifestyle, we can develop a happier mind-set, enhanced
immunity, decrease our chances of developing neurological diseases and even lose weight.
116


Why is this important? Because as stated, our gut health is partially responsible for
influencing our overall mood and its proper function is paramount to our overall health. 117
Additionally, hot yoga postures such as “Single and Double Knee to Chest”, “Spine Twisting
pose” and other Bikram postures compress the abdomen and internal organs such as the

stomach, ascending and descending colons and intestinal tracts to cause “peristalsis,” a
wave-like series of involuntary contractions within the tubular structure of the intestines
to facilitate smoother bowel function.


Although there is no direct medical link corroborating this, therapeutically speaking,
physical therapists are known to manually manipulate and compress these regions of the
abdomen of their patients to help induce urination and bowel elimination in cases where
chronic constipation is an issue.


A 2005-2008 report by the National Health and Nutrition Examination Surveys revealed a
constipation rate of 10.2% among female adults (95% confidence interval) and 4% among

male adults (95% CI: 3.2, 5.0) over 20 year olds (P<.001) (1). 118 Constipation is associated
with impaired quality of life. 119 It's estimated to affect approximately 20% of the North
American population, ultimately affecting more women than men at a 2.5:1 ratio and older
adults 70 year’s old and up with constipation becoming more prevalent in younger
adults. 120


Understanding this, I maintain that hot yoga as a practice and a fitness regimen can
potentially curtail or in some cases alleviate this debilitating affliction. At the very least,
more medical studies and clinical research need to be conducted to truly support these
medical assumptions. However, hot yoga is worth exploring as a modality in addition to the

other illustrated benefits that it offers.











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Chapter 9 Improving Cardio-Respiratory Health:
Expelling the Lion’s Breath















































“My heart is beating, and I'm breathing, and nothing
anybody has ever done has changed that.” ~ Rupi Kaur


























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According to “The Science of Yoga,” analysts at the University of Virginia cite in 2005 that
yoga shows promise as a “safe and cost-effective intervention” for improving
cardiovascular health. Yoga has been found to lower such cardiovascular risk factors such

as high blood pressure, blood sugar, cholesterol, and levels of fibrinogen, a protein involved
in blood clotting. 121


Your heart serves as the focal point of your cardiovascular system. It essentially acts as an
alternating series of two pumps. The right side of your heart pumps blood from the body
back to the heart through the lungs, removing carbon dioxide and removed through
exhalation. Meanwhile, as we inhale, oxygen is carried from the air, into the bloodstream,
through the lungs, where the left side of the heart pumps into the arteries to be distributed
throughout the body. 122

























































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Few outside of hot yoga are aware of this, but I maintain there are aspects of the hot yoga
postures where you can increase your heart rate bpm (beats per minute) as if you were
running a 30-yard sprint. It’s just one of the several aspects of hot yoga that are featured to

its practitioners given in the form of a cardiac jolt. This is helpful, particularly for
participants who are interested in a little elevated heart rate activity and find running on a
treadmill a bit boring. Although not regarded or known as a cardiovascular fitness practice,
hot yoga and other certain yoga practices, in general, offer cardiovascular health benefits in
the form of reducing risk factors such as high blood pressure, blood Type 2 diabetes, LDL

cholesterol, and fibrinogen (a protein involved in blood clotting). 123









































From an exercise and fitness perspective, elevating your heart rate is essential for good

health. Although hot yoga does not maintain increased heart rate activities for a prolonged
duration to be considered cardio activity, hot yoga does provide short quick bursts of
increased heart rate activity in small intervals with some of its postures. But even better,
with the application of a heated exercise environment as such experienced in a hot yoga
studio, hyperthermic conditioning, as mentioned earlier increases plasma volume, which is
excellent for improving blood flow to the heart. This, in turn, reduces your heart rate and

strain placed on your heart, hence, lowering the risks for cardiovascular disease as well. 124




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According to The American Heart Association, the average resting heart rate of an adult
falls between 60-100 beats per minute. This average jumps between 175-190 beats per
minute during elevated exercise or fitness activities. 125 Although in very short bursts,

increased heart rate activity is achieved during certain Bikram postures and positional
changes with such postures as “Balancing Stick,” Standing Bow Pose, and Triangle Pose.
You will undoubtedly become the benefactor of elevated cardiac activity during hot yoga.






































































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Efficient and smooth blood circulation aided by respiration also plays a vital role in our
overall health. Such an area in the practice is highly emphasized in hot yoga which can
benefit us extensively. How so, you may ask? Yoga is built on the principle of deep

respiration through the continuous expansion, hold and contraction of the lungs, primarily
aided through deep breathing activities throughout the performance of Bikram postures.
This beneficial activity increases the (IRV) Inspiratory Reserve Volume (forcible
inspiration) which is approximately 2500-3000 mL of air and (ERV) Expiratory Reserve
Volume (forcible expiration) which is approximately 1000 mL. 126 Thus, accounting for the

removal of residual (dead) air that remains in our lungs during normal respiration (the air
that moves in and out of our lungs during normal breathing) called tidal volume. 127

However, a boosted form of deep breathing that vastly improves our lung capacity and

positively impacts our respiration is diaphragmatic breathing. Diaphragmatic breathing
is breathing done through the contraction of the diaphragm (a muscle located horizontally
beneath the lungs). With diaphragmatic breathing, air enters your lungs, the chest rises and
the belly expands, thereby, using your stomach as the primary mover of inhalation and

exhalation 128 . With the aid of improved circulation, stemming from efficient respiration and
cardiac output, you can receive oxygen to all the major muscles and tissues of your body for
a better overall outcome to your practice. Many top professional athletes, fitness and
recreational competitors use this breathing technique during training to enhance their
performance. You too now have this competitive advantage at your disposal when needed.

































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Diaphragmatic Breathing










































As shown here, there are several benefits of hot yoga to the cardiorespiratory system. To
reiterate, these benefits for you are:


 Decreased systolic and diastolic (low) blood pressure
 Improved circulation and function of blood transport
 Improved elasticity of the arterial walls
 Decreased LDL (bad) cholesterol in the blood

 Decreased resting heart rate

With these advantages at your disposal, it’s clear to see that “the breath” is at the center of

“everything” hot yoga. One can see why many flock to this discipline whether aware or
unaware of these obtainable health advantages.














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Chapter 10 Flexibility & The Positive Impact on the
Body’s Joints









































“Blessed are the flexible, for they shall not be bent out of
shape.”

~ Michael McGriffy MD

























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For all of the headlines that yoga receives warranted or unwarranted, flexibility is the most
essential physical attribute to gain, achieve and maintain throughout our lifespan as human
beings. Why is that? It’s because flexibility is not only intrinsically tied to our mobility

(fluidity of motion), but also correlated to our vitality whether we are aware of it or not.

Flexibility expands our spatial awareness, improves our performance of physical activities,

decreases our likelihood of injuries, and assists our joints as they move through their full
range of motion. Additionally, flexibility enables our musculoskeletal system to work more
efficiently. This is all accomplished with the assistance of stretching which is demonstrated
in great detail in Chapter 14.


Stretching involves the application of manual or mechanical force to lengthen structures
that have adaptively shortened and are hypomobile. Static stretching refers to the method
of stretching in which the muscle is slowly elongated to tolerance and the end position
(greatest tolerated length) is held for 20-30 seconds. 129


Flexibility in the human body can be demonstrated within the 3 anatomical planes. These
planes are the sagittal, coronal and transverse planes. The sagittal plane is an imaginary
boundary vertically and evenly separating the left and right half of the body as seen in the

figure below.

































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Sagittal Plane





















































The musculoskeletal actions that take place in the sagittal plane are flexion and extension
where in the sagittal plane 0- 125° of hip flexion is the normal average ROM (range of

motion) achieved and 115°- 0 of hip extension is the normal range in this motion. After
practicing hot yoga for some time, it comes as no surprise that these normal ranges are
exceeded. Here is an example of a yoga asana (pose) downward dog that involves motion
in this plane:















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Tightness of the hamstrings calves and gluteus muscles will restrict the depth of the
extensor muscles as you go into flexion which is why stretching those muscles in a sitting
position will not only help lengthen those muscles, but also assist in relieving any muscle
tightness and prevent potential exercise related injury. This next head-to-knee image
illustrates the posture that’s designed to stretch and alleviate muscle tightness in the

hamstring, gastrocnemius (calf) and gluteus maximus (buttocks) muscle.

























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The coronal plane is the imaginary line that evenly divides the anterior (front) and
posterior (back) portion of the human body. It’s in this plane where physical therapists can
properly evaluate the health and integrity of the spine column.

























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Coronal Plane



















































The musculoskeletal action that takes place in the coronal plane is lateral flexion and
extension. The normal range of motion involving lateral trunk flexion in the coronal plane
typically ranges from 35-60° to both the left and right side. The musculoskeletal motion
that can be witnessed in this plane is a posture known as half -moon pose as seen in the

next image.


















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Lateral flexion of your torso on the epsilateral (same side) causes stretching of your
serratus anterior and your external oblique muscles on the opposite side of your body and
is said to help tone the external obliques also called your “love handles”


The third anatomical plane is the transverse plane (also known as the horizontal or
transaxial plane) which is a cross section that divides the body into superior (the top) and
inferior (the bottom) halves and runs perpindicular to the sagittal and coronal plane.






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Transverse Plane




















































The musculoskeletal action seen in the transverse plane is internal and external rotation
which is typically a twisting motion at the waist and torso as seen below. The ROM at the
waist level for hip internal and external rotation is 45°.























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Although, hip and spinal rotation is the least frequent motion that our body is involved in
throughout activities of daily life, spinal twists provides a host of benefits by lengthening
the long muscles such as the latissimus dorsi (lats), thus providing length between the
vertebrae while restoring movement along the spine.


The spine twisting pose is credited for relieving muscular pain in the low back.
Compression of the internal organs is also accomplished in this motion, facilitating the flow
of fluids and toxins to the glands (mainly in the liver and kidneys) to be discharged
(flushed) out. Unlocking the shoulders, hips, and spine is also achieved in this asana as

shown below.


















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This and a host of other hot yoga asanas which are detailed in chapter 12 will serve as the

building blocks for your practice.

Another influence of hot yoga is its favorable impact on the ligaments of your body, but
particularly your joints. Ligaments are fibrous connective tissue that connects bone to bone

and provides stability for the joints to function properly. The body's joints fall under three
classifications: Synarthrosis, Amphiarthrosis, and Diarthrosis. Synanthropic joints are
fibrous joints such as suture-like joints located only between the bones of skulls.
Amphiarthrotic joints are slightly moving joints such as the intervertebral joints of the
spine. Diarthrotic joints are those that move freely and interact with the muscular system
to produce movement such as in your arms, shoulders, hips, knees, and ankles.


There are six different shapes of freely moving joints of the body: Irregular, Hinge, Pivot,
Condyloid, Saddle, and Ball & Socket. When exercising, it is important to have a good

understanding of the joints. For the sake of this book and relative to hot yoga, the Hinge,
Pivot and Ball & Socket joint will be defined. An example of a Hinge joint would be the
elbow, knee and ankle whose actions are flexion and extension (bending and extending). C1
AND C2 atlas and axis of the cervical spine would be the foremost example of a pivot joint
found along the vertebral column made up of intervertebral joints from C3 to L5.




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A pivot joint grants movement in all directions, which includes rotation of the head/neck
left to right as well as side bending. The Ball & Socket joint allows a vast range of
movements and the shoulder and hip are both examples of this joint. The motions that this

type of joint performs involve bending and extending, adduction (pull), abduction (push),
and circumduction (loop/circulate). The ball and sockets of the shoulder and hip allow
motion in an all directions with little restriction.


Having defined these joints and articulations and what they do, what does this all mean for
you as a hot yoga practitioner?


Firstly, it is well understood within the specialized medical community of orthopedic
medicine, physical therapy, and athletic training circles in collegiate and professional
levels, that well stretched and maintained ligaments, joints and tendons adequately
prepares the musculoskeletal body for the stress loads, workout or activity it will be
undergoing. 130 This preparation can be accomplished through various postures (asanas)

such as Eagle pose. This decreases friction between the joints of the elbows, shoulders,
hips, knees and ankles by increasing the joint surface space between the bones. For
example, stretching the ligaments and tendons in a spine-twisting pose stretches and
separates the spaces between the vertebrae within your spinal column. This pose and all
the others will be fully outlined in Chapter 13.


Secondly, what is also accomplished with this pose and some others is it allows for
temporary decompression of the joints from overuse. This helps reduce any pain or

discomfort that you may be experiencing (if any) in the mentioned joints over time.
Therefore, it extends the physical health of many of us, including the careers of many
professional, recreational athletes and non-athletes alike as well as our basic activities of
daily living.



























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Thirdly, as we age, on average we may lose or experience decreased range of motion (ROM)
in parts of our joints. This can be observed more so in the elder (geriatric) population
characterized by shorter stride length during walking which is a function of limited hip

(pelvic rotation), decreased knee flexion/extension during ambulation and limited ROM of
the ankle. In addition, it expresses itself in the inability to fully extend the arms when
reaching for objects above the shoulder such as an item in a kitchen cabinet. It’s also
reflected in the inability to fully bend at the hip or knee due to hip tightness or
osteoarthritis of the knee. However, with the consistent practice of Eagle Pose and other

relevant Bikram postures, we can promote healthy joints and ligaments, while preventing
injuries and deterring the ravages of time on our respective bodies. The consistent practice
of these postures in my professional opinion helps to ensure that our joints continue to
perform their intended function well into the latter part of our adult life.


























































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Chapter 11 Why Fitness, Hot yoga, & Good Posture Go
Hand in Hand















































“I want to get old gracefully. I want to have good posture;
I want to be healthy and be a good example for my

children.” ~ Sting























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When most think of physical fitness activities, seldom does hot yoga immediately come to
mind for many. This is because most people think of recreational activities involving
increased aerobic high impact musculoskeletal movement involving work, power and

muscle endurance as the standard. Some examples of recreational activities would be
basketball, volleyball, running, and swimming. While other fitness activities could be
zumba, crossfit, or boxing, but seldom does hot yoga ever enter into that conversation, and
understandably so. Hot yoga mainly involves the use of what many in the sports medicine
and rehabilitation circles know as fast twitch (Type II) muscles fibers. These are muscles

in our bodies that use anaerobic (exercise involving quick bursts of energy for a short
duration) metabolism to create fuel for short bursts of strength or speed. Activities that fall
in this category would be hot yoga, HIIT (high intensity interval training), weight lifting,
and sprints. Whereas aerobic (exercise involving energy for extended, continuous muscle
contractions over a long period) metabolism involve slow twitch (Type I) muscles that

fire more slowly than fast twitch fibers and can go a long time before they are fatigued.
Activities that fall in this category would be long distance running, cycling and swimming.


Hot yoga as a low impact, anaerobic fitness activity involves several standing postures
associated with quick bursts for a short period of time. The beauty of anaerobic fitness
oriented activities such as hot yoga is that you get the benefit of an aerobic activity due to
the length of time spent in the practice (90 minutes) while reducing the risks associated
with high impact aerobic activities. This ultimately should establish hot yoga as the fitness
activity of choice for many health and fitness enthusiasts. This also explains why many

professional and Olympic athletes integrate hot yoga into their fitness programs, and
perhaps we should too.


What comes to mind when you envision good posture? Proper posture and a healthy
postural alignment are primarily the functions of a strong musculoskeletal structure.
Without a strong musculoskeletal system, you and I would be walking around hunched
over like the proverbial caveman and cavewoman. Fortunately, hot yoga postures such as
Standing Bow, Full Locust, Cobra, and Floor Bow Pose help to promote and accentuate good

posture by strengthening the primary postural muscles and surrounding structures. Let's
cover what these muscles and structures are in the human body from head to toe.















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The Neck & Rhomboid Muscles


The muscles that make up the neck responsible for keeping your head upright are the side
muscles of the sternocleidomastoid, levator scapulae, and scalenus muscles. These
muscle work in unison to help stabilize the neck.




































The muscles in between your shoulder blade also play a crucial role in proper postural
alignment. The rhomboids (back muscles responsible for scapula retraction) keep your
shoulders back when you stand in an upright position.































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The Spinal, Abdominal & Pelvic Muscles


The muscles of the spine, abdomen, and pelvis are also instrumental in keeping a proper
standing posture. The primary muscles of the spine are called the erector spinae,

primarily made up of a bundle of muscles pointed out in the next diagram below. These
muscles run along the synanthropic joints or your spinal/vertebral column. These muscles
are also responsible for holding your spine upright while impeding the pull of gravity.































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The abdominal (abs) muscles (also known as your core) are made up of a bundle of

muscles such as the rectus, external, internal, and transverse muscles, support the
structures of your torso. It’s responsible for counterbalancing the extension (pulling force)
of the erector spinae (back) muscles. This is of vital importance, other than the abs being
the most popular vanity metric of the human body in today's culture.






















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While all this is going on, the muscles of the quadratus lumborum that sits on top of your

pelvis acts as a stabilizer of the pelvis and spine in your lower back while being in an
upright position.










































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The Hip Muscles


The primary muscles of the hip that contribute to a proper standing posture are the
gluteus medius muscles, which run from your hip to your femur (thigh bone). This muscle
is responsible for rotating your hip internally (inward toward your body). But, in a

standing position, this muscle prevents your hips from swaying side to side. The tensor
fascia latae (TFL) muscle which runs along the pelvis to the outside of the knee also
facilitates this action in a standing position.








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The Muscles of the Lower Legs


During stance, the lower leg muscles play a crucial role in proper posture. Barring an
uncorrected congenital or functional defect, disability, or injury, the muscles of the calf
(gastrocnemius and soleus) and ankle (tibialis anterior, plantar flexors and dorsiflexors) all
contract when you are in a standing position. These muscles are designed to

counterbalance the effects of gravity on your body as an external force. Standing hot yoga
postures such as Awkward Pose on toes, Balancing Stick, and Standing Bow Pose assist in
the function of strengthening the muscles of the lower legs in facilitating good posture.
































































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What Does Good Posture Look Like?










































According to Harvard Medical school, 131 these are what are considered characteristics of
good posture in the human body:


 Your chin is parallel to the ground.
 Your shoulders are even (roll your shoulders up, back and down to achieve this).
 Your spine is in a neutral position (no flexing or arching to overemphasize a lower
back curvature).

 Arms are at your side with elbows straight and even.
 Your abdominal muscles are firm.
 Your hips are even.

 Your knees are even and pointed straight ahead.
 Lastly, your body weight is distributed evenly on both feet.













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It’s highly recommended that when in a sitting position, to keep your chin parallel to the
floor, with shoulders, hips, and knees at even heights, with both knees and feet pointed
straight ahead. These are all practices in which you and I can improve on and hot yoga,

helps to facilitate just that through its various 26 asanas (postures).

Exhibiting poor posture isn't necessarily a condition brought on only by unhealthy postural
habits. This can be a result of an uncorrected congenital or functional defect, disability, or

injury. Reasons also can include inflexible muscles that decrease the range of motion (how
far a joint can move in any direction). For example, overly tight, shortened hip flexor
muscles tug your upper body forward and disrupt your posture. Overly tight chest muscles
can pull your shoulders forward.


Muscle strength affects balance in several ways. The “core muscles” of the back, side, pelvis,
and buttocks form a sturdy central link between your upper and lower body. Weak core
muscles encourage slumping, which tips your body forward and thus off balance. Strong

lower leg muscles also help keep you steady when standing.









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However, the good news is several of these hot yoga postures (asanas) such as Locust Pose
and Cobra Pose as well as others seek to improve and reverse these postural imbalances by
activating the weak muscles while stretching the tight muscles. These postures were

designed to be performed in its optimal form to stretch, elongate, and relax the muscular
system, while contracting and strengthening your muscles for corrective purposes. Other
hot yoga poses such as Awkward Pose, Standing Head to Knee, and Balancing Stick
emphasize improving balance and coordination. With a focus on the core (abdominal)
muscle, these asanas seek to strengthen and improve the body's overall flexibility. This will

be demonstrated and discussed at length in the upcoming chapters.

In summary, science and medicine suggests you would do well to integrate hot yoga in
whatever capacity you deem fit whether you choose to practice it as your primary fitness

discipline of choice, or add it to an existing fitness routine. Here is a synopsis of the
advantages that hot yoga offers:


A More Confidant You


Nothing gives you a better boost of self-confidence than walking down the sidewalk or into
an event or simply standing in front of the mirror with great posture. If you're not sure,
attempt to stand in front of a mirror slumped and then revert to standing straight with

chest out. See and feel the difference? Now notice the people whom you admire and look at
their posture and what it communicates to you. This can be you.


Deeper and Effortless Breathing


As you consistently retrain your breathing habits through your hot yoga practice, with
emphasis on deep and diaphragmatic breathing (breathing done by contracting your
diaphragm), you will see improvements in the quality of your respiration. In addition, the

aid of stretching your already tight pectoralis (chest) muscles also assist in opening up your
rib cage to allow expansion of your lungs for deep and more natural breathing to take place
which would otherwise be restricted.


















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Aids Your Body's Circulation


By merely resetting your posture, you assist the internal organs of your gastrointestinal
system to function at an optimal level by allowing the natural blood flow to properly
nourish and flush the stomach, liver, pancreas, spleen, kidneys, gallbladder and large/small
intestines of waste byproducts and toxicity. Having a “slouched” posture restricts and

impedes healthy circulation.


Improves Your Muscles & Joints


The importance that good posture has on muscles and joints can't be overstated. Good
posture allows the muscles of the body to function optimally by permitting the muscles to
expend less energy during static and dynamic activity, thereby effectively reducing muscle
fatigue. The alignment of bones and joints corrected through good posture decreases the
abnormal wear and tear of joint surfaces that can impact your fitness activity or even

everyday normal activities.


Appear Slimmer & Youthful


When your good posture is on full display for the world to see, the clothes on you will look
better and make you look thinner in the process. What's a better way to put the best
version of yourself on full display?



Normal & Healthy Spine Curvature

Good posture dramatically reduces the effects of countless hours spent sitting at a

computer, particularly by the millions of people at work on their desktop and laptop
computers. The abnormal sitting positions adopted during these working conditions
adversely influences the curvature of our cervical, thoracic, and lumbar spine. However,
you can significantly reduce this workplace hazard by employing every 30 minutes muscle
stretching activities to loosen tight spinal muscles due to extended sitting periods.


The key here is to prevent the progressive decline of our healthy spine due to overstress
and strain imposed by our working environment which can change the anatomical
structure of our spine. But more importantly, by making hot yoga a regular part of your

fitness routine, you help reverse the effects brought on by work-related activities that
negatively impact your posture. Here are some of the positive outcomes from hot yoga:






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Inspires a Positive State of Mind


The next time you're feeling a bit down and unmotivated, correct your sitting or standing
posture into a good posture, breathe deeply and notice what happens to your mood and
mindset. You'll notice that you will immediately perk up as if a light switch was turned on.
Cognitive behavior scientists have researched and identified this chemical change as a

physiological trigger to our brain from the outside in. It's a simple but effective body hack
to trick the brain into positively impacting our physical disposition. Once again, the fitness
and mental discipline of hot yoga reinforce through its various poses and postures to help
trigger these responses from our body. So, do yourself a favor, and stand up straight.





























































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Chapter 12 Make Hydration Your Priority














































“I eat healthy and stay active and drink plenty of water.”

~ Behati Prinsloo




























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It is unquestionable that water is indeed essential for all life in, on and above this beautiful
planet earth. It’s no coincidence that about 71% of the earth’s surface is covered in water 132
while up to 60% of the human adult body is composed of water with the vital organs such

as the brain and heart making up 73% water, the lungs 83% water, and the skin 64%
water, almost mirroring each other 133 . Muscle and kidneys are made up of 79% water.











































Recognizing this, staying hydrated is fundamentally essential for your health, especially for

those practicing hot yoga or any other heat induced fitness activity. This is important to
know since a lot of the body’s fluid is lost during a 90 minute hot yoga class due to
sweating. Replenishing your body with the right amount of fluids before, during or after
every class is key to ensuring that your body performs and recovers properly. Here are

several tips in maintaining proper hydration:















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Pre-Hydrate


The key to sufficiently staying hydrated is avoiding becoming thirsty to begin with, as thirst
can be a signal of dehydration. If you're on your way to hot yoga class, be sure to drink an
average of 20 ounces of water 2-3 hours before you arrive. Drink 10 ounces 20 minutes
prior to the start of class. Hydration can come from other fluids as well. The best options

outside of still water are coconut water because it is loaded with potassium (an electrolyte
crucial to heart function) which plays a key role in skeletal and smooth muscle contraction
and function. Also, coconut water contains magnesium, calcium, vitamin C and riboflavin
while providing you with minimal calories and sugar.


Consume Your Water


Eating the right water-filled foods can help you achieve hydration. Particularly with fruits,
vegetables, soups, and grains that have high water content. Produce, rich in potassium is a

major source for high water content food such as carrot, apple, grapefruit, watermelon, and
lettuce. It is important to ensure you get enough essential minerals in your diet that will
continue to help you maintain your body's activity for peak performance during and after
hot yoga. It will make a dramatic difference in your energy and stamina.



Re-Hydrate

After leaving your hot yoga class, you are now enjoying what many participants experience

as a “yoga buzz.” A feeling of “euphoria” those enjoy after the 60-90 minute acclamation to
the heat. However, if you believe you’re done hydrating, think again! It's highly
recommended that you rehydrate with at least 20 additional ounces of water, or as a
substitute, organic juices or natural smoothies to replenish lost minerals, electrolytes and
nutrients.

























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Replace Harmful Drinks


There are many harmful beverages on the market such as sports drinks that are either
supposedly designed to replenish your diminished thirst with electrolytes and minerals or
boost your sapped energy after an intense workout. Unfortunately, we have fallen victim to
savvy and deceptive marketing campaigns by drink manufacturers who place profit ahead

of our health. This is because many of these hazardous pre-packaged or pre-bottled drinks
such as flavored water, juice drink/juice cocktail, diet soft drinks, fruit smoothies, and
sports drinks (highly saturated with sugar/calories). Many of these drinks contain
unnatural substances such as saccharine, high fructose corn syrup, sucrose, high sugar
content, and many other risky ingredients which exceed dietary levels and are unnatural to
our body’s physiology. 134 Replace these drinks with water, or infused water slices with

citrus fruit such:

 lemon

 lime
 orange
 grapefruit

 cucumber
 coconut water (preferably from real coconuts)
 freshly prepared smoothies
 organic juices

 and teas (preferably green or kombucha).
































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On the flip side, people have become more informed regarding their nutritional needs and
are intentionally leading a more active lifestyle. This understanding has given rise to the
popularity of juice and smoothie bars in operation throughout the U.S. and the world.

People seeking to hydrate healthier and drink nutritionally infused refreshments can now
do so either at these juice bars where freshly prepared juices or smoothies are made to
your preference.


Smoothies are drinks made from pureed (creamy substance) made of liquidized or crushed
fruit or vegetables) typically using a blender. A smoothie often has a liquid base such as
water, coconut water, plant milk, fruit juice, or even a dairy product milk, yogurt or ice
cream. Many food and health experts consider smoothies healthy with high antioxidants

and anti-inflammatory properties. However, they caution that the high sugar content
should be balanced by adding dark leafy greens such as spinach, kale, spirulina, or Swiss
chard to keep blood sugars under control.











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For those who have the necessary ingredients and juicer/blender, one can make these fresh

juices at home. These freshly prepared juices or smoothies would obviously be prepared
based on your nutritional taste, preference and personal health goals. They can range from
replenishment, cleansing, detoxification, or meal preparation purposes. The clean food
revolution that was once considered a trend seems to have ballooned from a movement to

a mainstay in modern society. Regardless of your intentions, we can all agree that “our
health is our wealth”. Let’s drink to that.





























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Kombucha is another healthy beverage that has caught on. It is a variety of fermented
lightly effervescent sweetened black or green tea drinks which is rich in probiotics with
raw and unpasteurized good gut bacteria (like yogurt) and is helpful in aiding in digestion
for a healthy gut. 135 Ellie Krieger, a registered dietician and Wellness columnist for the

Washington Post adds that Kombucha is highly acidic, contains sugar, Vitamin B,
antioxidants, and contains some alcohol that results from the fermentation process. In
addition, has 30 calories per eight ounces (mainly from the sugar), which is much less than
other soft drinks. But she also goes on to state that the downside of kombucha is that the

probiotics do not survive the pasteurization process. Drinking it unpasteurized, if it was
not produced in sanitary conditions, may pose a food safety threat, particularly to pregnant
women or those with compromised immune systems. 136 So, while a great alternative, avoid
the over the top claims of kombucha and use care and do some research before consuming
a beverage of this nature whether over the counter or self -prepared.















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The decisions that we make as to what we choose to satisfy and nourish our hydration
needs will greatly determine the outcome of our overall health. But more importantly when
we hydrate during the course of our daily activities and with what frequency is just as
important. Let’s all make a conscious effort to implement quality hydration and beverages

suited for a healthier lifestyle. You’ll find the investment in yourself will be well rewarded.
































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Chapter 13 The 26 Foundational Postures of
Bikram/Hot yoga














































































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Standing Deep Breathing (Pranayama)

















































































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ACTION: Stand with your feet firmly planted. Interlace your fingers, then place the
knuckles of your interlaced fingers beneath your chin with hands clasped and elbows
touching. Then as you deeply inhale filling up your lungs, slowly raise the elbows like wings

on both sides of the head. While resisting with your fingers, lowering the chin to the
lowermost part of the bottom of the “U” shape, eventually elevating the elbows until the
forearm meets the ears. Elbows should be at their full peak while in deep inspiration for 3-
5 seconds. Then exhale forcefully as you slowly clasp your hands and push your knuckles
up into your chin as you tilt your head back and bring your elbows together. Then, the cycle

is reversed and repeated all over again.

DURATION: 30-60 seconds


FREQUENCY: 2 times


MUSCLES: Head (scalenus, levator scapulae, sternocleidomastoid), shoulders (deltoids),
chest (pectoralis major, pectoralis minor, serratus anterior), arms (extensor digitorum,
biceps brachii, triceps brachii), rib cage (intercostals), abs (rectus abdominis, transverse
abdominis, serratus anterior), back (latissimus dorsi), buttocks (gluteus maximus, gluteus
medius), hamstrings (biceps femoris, semitendinosus, semimembranosus), thighs (rectus

femoris, vastus intermedius, vastus lateralis, vastus medialis), calf (gastrocnemius, soleus),
and tibialis anterior.


STRETCHES: Head (scalenus, levator scapulae, sternocleidomastoid), serratus anterior.

STRENGTHENS: Rib cage (intercostals, diaphragm).


BENEFITS: Helps improve respiratory issues and prevents others such as shortness of
breath.


























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