Sauna Yoga: How to Turn Up the Heat

and Boost Your Health

Stuck in the same old yoga routine with the downward dog and the warrior pose? Do you scan fitness blogs desperately for something to spice up your practice? Hot sauna yoga might be the perfect choice for you.

 

We all know that saunas have a well-deserved reputation for alleviating stress, detoxifying the body, and regenerating our weary spirits. However, it isn’t until you add yoga to the mix where the real magic happens — you feel stronger and more in tune with your body. 

 

Read on to learn how to include hot sauna yoga in your sweat session and what poses to try for maximum benefit.

 

What Exactly Is Hot Sauna Yoga? 

Hot sauna yoga is a wellness practice that blends the benefits of yoga and saunas. The sauna is comfortably heated to about 100 degrees Fahrenheit, enough to challenge your body and break a sweat without overwhelming it. This type of yoga helps you dive into a deeper state of relaxation while enhancing your flexibility and strength. 

 

Most people confuse hot sauna yoga with Bikram yoga because they involve heat. However, the setting, atmosphere, and approach are distinct. 

 

• Bikram yoga follows a strict sequence of 26 specific asanas, along with 2 breathing exercises to work every muscle, joint, and organ in your body. These sessions take place in rooms heated to a sizzling 105 degrees Fahrenheit, with humidity at 40%. A Bikram session typically lasts for 90 minutes.

• Hot sauna yoga offers a more individualized and flexible practice, instead of rigid pose sequences. You can perform a variety of poses like the cobra pose, half moon pose, or the balance-challenging tree pose.

   

As for the duration of hot sauna yoga, it’s totally up to you and how your body is feeling. If you’re new, starting with a quick 15-minute session might be just the ticket. Experienced yogis could even extend the session to 45 minutes for maximum benefits.

 

Benefits of Hot Sauna Yoga 

Following are some of the benefits of hot sauna yoga:

 

Increased Flexibility

 

One of the biggest benefits of sauna yoga is increased flexibility. A 2019 study notes that older adults practicing sauna yoga showed a substantial improvement in flexibility, balance, and strength. 

 

Essentially, the heat allows your muscles to relax and stretch more than they usually would in cooler temperatures. This extended stretchability reduces joint stress and enhances your overall laxity — a big plus for individuals with mobility limitations.

 

A 2010 study further explains that yoga helps reduce pain perception and decrease inflammation, which can help manage chronic pain.

 

Reduced Stress Levels

 

If you’re feeling stressed or anxious, try out hot sauna yoga. The soothing heat and focused practice helps to quiet the mind, allowing you to switch off from the chaos of everyday life.

 

In fact, a 2013 study explains that yoga helps lower cortisol levels, the infamous "stress hormone," while stimulating the production of endorphins. This can help improve your mood and ease depressive symptoms. 

 

Enhanced Cardiovascular Conditioning

 

Saunas and cardiovascular health go hand-in-hand. The heat increases your heart rate, much like when you're taking a light jog outdoors, while the yoga poses stimulate circulation, strengthen the heart muscle, and boost metabolism. 

 

UCLA Health explains that this simple practice can help reduce the risk of cardiovascular events, like heart attacks.

 

Improved Breathing

 

One thing both sauna enthusiasts and yoga lovers can agree on is the importance of deep and conscious breathing. With hot sauna yoga, you get double breathing benefits. 

The heat helps open your airways, encouraging deeper, more efficient breaths. On the yoga side, pranayama, which emphasizes mindful breathing techniques, maximizes oxygen uptake and calms your mind.

 

Potential Weight Loss

 

If you're struggling to shed a few pesky pounds, then hot sauna yoga may just be your new best friend. 

 

When you're performing deep stretches and challenging poses in a sauna-like environment, your heart rate increases and your body works harder – just like running on a treadmill, but without the boredom. 

 

This extra effort makes your body burn more calories, leading to potential weight loss.

 

Increased Focus and Concentration

 

Hot sauna yoga also helps fortify your ability to resist distractions and maintain focus. A systematic review published in the scientific journal Brain Plasticity explains that yoga positively affected several parts of the brain, including the prefrontal cortex, improving cognitive functions like attention and memory.

 

Similarly, certain yoga poses, specifically those involving inversions — think headstands, shoulder stands, or any pose where your heart is above your head — can enhance this effect. These topsy-turvy stances increase blood flow to the brain, leading to sharper focus and concentration.

 

Must-Try Yoga Poses in a Sauna

 

Here's a list of warm-up and core hot yoga poses that will be perfect for your sauna session:

 

Cat-Cow Stretch

 

Cat-Cow Stretch is a perfect warm-up pose. 

To perform:

 

• Kneel on all fours

• Alternate between rounding your spine (like a hissing cat) and arching it (like a lazy cow). 

 

This remarkably simple movement can help you loosen up your spine and prep for the next pose.

 

Child's Pose

 

Every seasoned yoga practitioner loves this surrender-inducing restorative pose. 

 

• Rest your body on your thighs

• Extend your arms either above your head or by your sides.

• Complete a few breath cycles. 

 

This will help you let go of distracting thoughts. It will also warm up your muscles and release tension in the lower back. 

 

Mountain Pose

 

This beginner's pose is simple, but powerful. This grounding and therapeutic pose will help improve spinal alignment and promote stability and balance. 

 

To perform:

 

• Stand straight with your feet shoulder-width apart and facing forward. 

• Draw in your belly towards the spine but not tense, and broaden your collarbones. 

• Drop your shoulders back and down, but away from your ears. 

• Let your arms hang naturally by your side with palms facing forward. 

• Hold this pose for about 30 seconds at a time. 

 

As you become more comfortable, you can work your way up to a minute. However, don't overdo it; extending beyond a minute might strain your muscles.

 

Bridge Pose

 

The Bridge Pose is a great mind-body workout that you can try. It works your glutes, hamstrings, and lower back and stretches your chest, neck, and spine at the same time. 

 

To do the Bridge Pose

 

• Start by lying flat on your back. 

• Bend your knees and place your feet hip-width apart on the ground. 

• Push your feet down and lift your hips up to the ceiling. 

• Make sure your thighs are parallel to the ground. 

• Lift your pelvis, tuck your chin to your collarbone, and bring your shoulder blades closer together. 

• Stay in this pose for 20 to 30 seconds.

 

Corpse Pose

 

After all that good work, it is time for the well-earned rest with Corpse Pose. 

 

• Lie flat on your back, close your eyes, spread your arms and legs comfortably, and breathe. 

 

This posture might seem super simple, but it relaxes your body and centers your mind which helps reduce anxiety and stress.

As a restorative pose, you can hold Savasana for as long as you'd like. Five minutes is a common duration, but feel free to stay for up to 15 minutes or longer. 

 

Hot Sauna Yoga: Tips & Tricks for Best Results

Hot sauna yoga can be an intense experience, but with the following tips and tricks up your sleeve, you’ll be ready to get sweaty and flexible in no time:

 

• While traditional saunas like Almost Heaven Salem Barrel Sauna can be set up to a sweltering 195 degrees Fahrenheit, sauna yoga must be performed at 105 Fahrenheit to avoid the risk of overheating and other heat-related injuries.

• As you sweat, your body loses essential minerals which are important for muscle function and maintaining fluid balance. Drink plenty of water before, during, and after your session.

• Eat a light meal or snack a few hours before your session. Don't go in on an empty stomach, but also avoid consuming fatty foods like burgers and chips.

• Bring a non-slip yoga mat, a large towel to cover your mat, and a small towel to wipe off sweat from your face.

• Start with a few light stretches outside the sauna. This will prepare your joints, ligaments, and muscles for the more intense heat of the sauna such as the Auroom Cala Glass Cabin Sauna.

• If you’re used to a fast-paced yoga style, you might need to slow down in the sauna to keep your body temperature stable.

• Divide the session into 10-minute increments with 2-minute breaks for hydration and cooling.

• Sauna yoga can quickly lead to fatigue so know your limits and don’t push through. Try the Child's Pose or Corpse Pose between poses and sequences to avoid overheating.

• After a session, take a quick shower or go for a cooldown dip after the hot yoga session to remove any toxins released during your practice and feel refreshed.

 

FAQs About Hot Sauna Yoga

We answer some of your most pressing questions about hot sauna yoga.

 

Can You Do Hot Yoga in a Sauna Every Day?

Ideally, it's safe to practice hot yoga in a sauna regularly but taking a day or two off each week will allow the body to recover and prevent injuries or burnout.

 

Who Should Avoid Performing Hot Yoga in a Sauna?

Individuals with underlying medical conditions such as cardiovascular disease, respiratory issues, or a history of heat-related illness should avoid hot yoga in a sauna. Pregnant women should also get their doctor’s approval before starting this yoga practice.

 

Try Hot Sauna Yoga at Home

Hot sauna yoga is a new health trend that can help detoxify your body, improve flexibility, and boost mental clarity — all while nourishing your skin. 

 

If you want to level up your practice or create your perfect home sauna set-up, MySaunaWorld has your back. 

 

At MySaunaWorld, we have a wide array of high-quality saunas and accessories to suit your preferences. For more information, visit our website or feel free to call us today!