| For centuries those who enjoyed the physical and | | | | new ways that improve muscle strength. Some of |
| mental benefits of yoga and hot yoga lived mostly in | | | | these include the Tree Pose, in which the body is |
| Asia. Over the past 175 years, however, these | | | | balanced on one leg, and the Downward Facing Dog, |
| disciplines have spread their marvelous gifts | | | | in which the arms support the body. Several poses |
| completely around the globe. | | | | require moving slowly into and out of the position, a |
| It may help to distinguish first between "yoga" and "hot | | | | method that builds muscle strength. |
| yoga." The latter is a specific kind of yoga in which | | | | Strengthening the muscles also leads to better muscle |
| postures are practiced in a room heated to between | | | | tone. Yoga poses help to shape long, lean muscles, |
| 95 and 100 degrees. Hot yoga promotes profuse | | | | and practitioners often can be identified by their long, |
| perspiration, which naturally rids the body of impurities. | | | | lean bodies. |
| Hot yoga also raises the core body temperature, so | | | | People who spend a lot of time working on computers |
| it's not recommended for pregnant women. However, | | | | or driving vehicles can suffer from back pain. Practicing |
| one of the specific benefits of hot yoga is vastly | | | | yoga often relieves this kind of discomfort, which |
| increased flexibility, since the body warmth relaxes the | | | | results from spinal compression and muscle tightness |
| muscles and allows them to stretch more. | | | | from remaining too long in one position. The different |
| A currently popular form of hot yoga was invented by | | | | postures involved also improve body alignment, |
| yoga master Bikram Choudhury. He has devised a | | | | another key factor in relieving and preventing other |
| series of 26 yoga poses, including two pranayama or | | | | kinds of muscle and joint pain. |
| breathing exercises, performed during a 90-minute | | | | Yoga's emphasis on breathing is one of its most |
| class. He started the Yoga College of India in Beverly | | | | distinctive characteristics. In general most people don't |
| Hills, CA, in 1946. Choudhury has zealously guarded his | | | | give much thought to how they breathe. Often people |
| form of yoga against those who call the form of yoga | | | | take mostly shallow breaths, which deprives the body |
| "Bikram Yoga, " but are not certified by his college. | | | | of life-giving oxygen and fails to exercise the lungs and |
| In recent years, the many physical benefits of yoga | | | | diaphragm. Breathing exercises known as pranayama |
| have been well documented. These include flexibility, | | | | teach practitioners how to focus on their inhalation and |
| strength, muscle tone, pain reduction or prevention, and | | | | exhalation, and how to use the lungs more efficiently. |
| improved breathing. The mental benefits of yoga | | | | All of these exercises that benefit the body also serve |
| include stress reduction, inner calm, and body | | | | to clear and focus the mind. By concentrating on |
| awareness. | | | | yoga's physical poses, practitioners relieve their |
| For instance, consider how Hot yoga improves | | | | physical stress, which in turn releases the |
| flexibility. Yoga poses stretch a body in new ways that | | | | stress-related body chemicals that can cloud the mind |
| bring better range of motion to joints and muscles. This | | | | as well. The body awareness that results from regular |
| especially improves the flexibility in hips, shoulders, back | | | | yoga practice serves to strengthen the mind, producing |
| and the crucial hamstring tendons along the back of | | | | a calm demeanor that helps practitioners endure life's |
| the legs. | | | | ups and downs better. |
| Many poses require the practitioner to hold the body in | | | | |