Find Sauna Yoga Classes near you

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FAQs:

What is Sauna Yoga?

Saunayoga or sauna yoga is a form of well-being developed in Finland. It combines the warmth of a sauna with the movements of yoga. The Saunayoga was developed by the Finnish Tiina Vainio.

Is Yoga in the Sauna Good for You?

Sauna yoga is a great way to relax and detoxify your body. The heat from the sauna helps to loosen up your muscles and make them more flexible, while the yoga poses help to improve your circulation and stretch your body. It’s relaxing, detoxifying, and energizing all at the same time.

What Do You Need to Know Before Your First Class? 

The first thing people often ask is if you have to be naked. The answer is no, you do not do sauna yoga naked. Lightweight training clothes, such as elastic shorts and a sports top, or even a swimsuit work well for sauna yoga. Take off your makeup and jewelry before entering the sauna. The most important piece of equipment is a large bottle of water made of heat-resistant material. You will sweat so it is important to drink enough water during the class. You should bring two small towels, a towel for your seat and a sweat towel.

Can Anyone Do Sauna Yoga? 

Sauna yoga is suitable for anyone, regardless of age, who can safely stay in the sauna in mild heat. No previous yoga experience is required to participate. You should not do sauna yoga if you are ill or if you have an infectious skin condition. If you are pregnant, check with your doctor for individual instructions for training during pregnancy. There are also Saunayoga options available for the physically challenged and disabled.

What to Consider Before or After Sauna Yoga? 

It is a good idea to avoid food for a couple of hours before taking a sauna yoga class. A light snack before training is ok but you should not feel too full. Drink water before, and (especially) during and after the class. Stop if you start to feel unwell.  Before the class, you should calm your mind well in advance. Arrive on time, switch your phone to silence, and bring your thoughts to this moment.

What is the Temperature in the Sauna? 

The optimal temperature for a sauna yoga session is about 40-50 degrees. The class takes 30 or 45 minutes, depending on the exercises. Sauna yoga can also be practiced in the infrared sauna.

Do You Get Sweaty Doing Sauna Yoga? 

The heat is low compared to a normal sauna temperature, and the movements are calm and relatively slow. Still, even moderate heat boosts the metabolism, and you will probably need a towel to wipe off the sweat! No water is poured on the sauna stove, so the heat stays constant throughout the workout.

How Does Sauna Yoga Differ from Hot Yoga?

Hot Yoga and Bikram Yoga are practiced in yoga studios heated to approximately 38°C (175°F). Both systems of yoga follow a floor-based sequence of poses, done either by standing up, sitting down, or by laying on your back/front on a yoga mat. Sauna Yoga, Sauna Pilates, and Applied Sauna Yoga are practiced seated on a sauna bench at approximately 50°C (120°F) and all poses start from the sitting position.

Is it Safe to Use Saunas Every Day?

Whether it’s at the end of a workout, a spa treatment, a massage, or just after a tiring day, time in the sauna can be a part of anyone’s regular health routine. Aside from it being a pleasantly soothing experience every visit, all of the health and wellness benefits that saunas provide have longer-lasting effects when used regularly. But should you use one every day? The answer is, if you can, yes! 

To achieve optimal use of a sauna, you should use it at least once a week, but the more often you use it, the more improvements you will experience. Studies show it is perfectly safe to use saunas every day, just being mindful to stay hydrated during your sessions. Though daily sauna use is not harmful, prolonged single sauna sessions can increase the risk of dehydration.

How Long Should You Stay in the Sauna? 

It is easy to know how much time in the sauna is too much time. Just stay in for as long as it feels good. Once your body starts feeling hot enough, that’s a good time to walk out. Expert sauna bathers agree, starting small is best when it comes to time in the sauna. Follow these tips if you need time guidelines:

1. Beginners should start out spending no more than 5 to 10 minutes at a time.

2. After a few sessions, you can try to stay in the sauna for about 15 minutes. 

3. At maximum do not exceed more than 20 minutes in one session

Using saunas consistently and for a longer period of time is associated with a number of health benefits, including reduced stress, better sleep, healthy weight management, improved appearance of the skin, and even long-term health benefits such as the reduced risk of cardiovascular disease, enhanced immune system, and relief from chronic pain. Because of these benefits, incorporating sauna sessions into your everyday healthcare routine is a great way to live a healthy life and feel the future benefits!

What is a Yoga Instructor?

A yoga instructor is a trained fitness professional who specializes in yoga practice. As yoga instructors, their responsibilities and duties include preparing the studio for the class, creating a relaxing and peaceful practice environment, teaching poses and proper form including modifications for beginner students, teaching proper breathing, sharing yogic philosophy, and helping their students along in their yoga practice journeys. They may conduct classes in a yoga studio, fitness facility, or home for a group of students or an individual. Their job is to nurture your students and help them practice yoga well.

What Does a Yoga Instructor Do?

There's more to being a yoga instructor than teaching asanas and adjusting postures. A yoga instructor is responsible for leading yoga classes and helping students improve their physical, mental, and spiritual well-being through yoga. An ordinary week of a yoga instructor can consist of the following duties and responsibilities:

1. Plan and teach yoga classes that are appropriate for the level and abilities of the students in the class.

2. Create a safe and supportive environment for students to practice yoga.

3. Continuously educate themselves on new techniques, practices, and evolving knowledge in the yoga field.

4. Build relationships with students and create a community atmosphere in the studio.

5. Promote the studio and attract new students.

The Benefits of Sauna Yoga

When you think of yoga, you probably think of a calm and Zen environment, with people peacefully flowing from one pose to the next. But what if we told you that you could get all those and more benefits in a yoga sauna? 

1. Regulates Blood Glucose Levels

Sauna yoga can help regulate blood glucose levels. When you’re in the sauna, your body temperature rises, which causes your heart rate and blood pressure to increase. This increase in your heart rate and blood pressure is similar to what happens when you work out. So when your body goes through this temperature increase, your muscles produce more heat. This, in turn, makes your body work harder to cool down, which results in an increased heart rate and calorie burn.  And when you combine all of that with the stretching and breathing exercises, you get a workout that’s great for your overall health and well-being.

2. Boosts Heart Health

You may not know this, but sauna yoga can actually boost your heart health. The heat from the sauna helps to get your blood flowing, and the yoga moves help to stretch and tone your body.

Not only that, but it is also a great way to relax and de-stress. The combination of the heat and the yoga poses is really soothing, and it can also help to improve your mental clarity.

3. Improves Skin Health

Sauna yoga is perfect for improving your skin health. By combining the detoxifying effects of a sauna with the stretching and cleansing of yoga, you’re getting the best of both worlds. The heat from the sauna will also help to loosen up your muscles, while the yoga poses will help to elongate them. Not to mention, combining the two will help improve your circulation, which is great for your skin.

4. Increased Flexibility

The heat from the sauna helps to loosen up your muscles so you can achieve a greater range of motion. This can help you to improve your posture and increase your flexibility.

5. Greater Lung Capacity

Like other forms of yoga emphasizing breathing exercises and lung capacity, hot yoga increases lung capacity through breathing pranayama. When you’re in the sauna, your lungs will start to work harder as they try to get more oxygen. This breathing exercise increases lung capacity. This type of breathing is used to begin a yoga session. It involves standing up and deep breathing. It allows the lungs and diaphragm to expand, which results in maximum utilization of the lungs and deeper breathing. As you continue to practice sauna yoga, you’ll find that you’ll be able to breathe easier overall.

6. Burns Calories

Hot yoga is a great way to burn calories and get your sweat on. It can help you burn over 400 calories in just 60 minutes. Your body will also be more flexible if exposed to warm environments. This allows you to stretch your body more easily.

Sauna Yoga Poses for Beginners

When doing sauna yoga, it’s important to choose poses that will help you get the most out of the heat. Here are a few beginner-friendly poses to try:

1. Half Moon Pose

Start by standing on top of your mat. Ensure your right foot is facing toward your head. Place your top hip over your lower hip and extend your torso to your left. 

Next, extend your left arm straight up and point your fingers directly at the sky. You should be able to balance there.  

Firmly press your right hand into your foot. Straighten your right leg and lift your left leg. Your left leg should be parallel to the ground. Reach your left arm out and point your fingers directly at the sky. 

As you inhale, press down on your left heel and lift your torso. Lower your arms. Reverse your position by turning to the left and then repeat the process on the opposite side. 

2. Standing Deep Breathing

When you’re starting out, practicing some basic deep breathing exercises is a good idea. This will help you get used to the heat and the humidity.

To do standing deep breathing, stand with your feet together and your hands to your heart. Inhale deeply and press the chin up while closing the palm and elbow. As you exhale, press the chin in the knuckle as you point the elbows up. 

Inhale and exhale again. Repeat a few times.

3. Hands to Feet

To do the Hands to Feet pose, stand straight up and place your feet parallel to each other. Lift your arms high above your head, and then lock your hands. Now cross your thumbs and release your index fingers. 

Start by bending forward while keeping your arms in line. Continue to engage your core, reaching towards your feet as you bend forward. Hold onto your heels with your hands from behind. 

4. Triangle Pose

Start standing and then slowly jump your feet to a position of about 3 to 4 feet. To face the other direction, turn your left foot forward and extend your left foot. Make a slight bend in the left leg, and then raise your arms up on your sides to form a “T”. 

Now reach your torso as far as you can over your left foot. Your hips should be pointing back. Turn your left palm toward the ceiling and look out over your left arm. 

Keep your spine straight as you reach for the mat. Place your left foot in front of your right foot. You can bring your back leg closer and shorten your stance to balance yourself. 

Ensure your right arm is straight up. Continue holding the position and move to the opposite side.

Tips for Doing Yoga in the Sauna

Whether it is your first time or not, doing yoga in the sauna could involve risks if you don’t do it properly. However, if you do it properly, you get to enjoy the many benefits it brings. Here are some tips on doing yoga in the sauna.

1. Set The Right Temperature

One of the first things that you have to do is to set it at the right temperature. Although traditional saunas can reach up to 195 degrees, that doesn’t mean that you should do yoga at that temperature. Set it to a lower temperature as close to 105′ as possible so that you are still comfortable, are still able to do the poses, and get the benefits of using a sauna. One of the best things about having an infrared or electric sauna is being able to set it to the right temperature easily.

2. Keep Yourself Hydrated

Being in the sauna and doing yoga will make you sweat and lose water in your body. It is best to drink enough fluids before, during, and after your session to prevent your body from being dehydrated.

3. Know Your Limits

If you are new to doing yoga in the sauna, make sure that you listen to your body properly, Make sure that you know your limits. Don’t push yourself too much because you will eventually improve. If you are already feeling lightheaded or overwhelmed, you should consider taking a break. Doing a child’s pose is a good break. If you are already feeling dizzy, faint, or unwell, it would be best to leave the sauna quickly. Take breaks and meditate in the sauna to calm your body.

4. Consider Your Tight Quarters

Most likely you’re going to be doing yoga in tight quarters in a home sauna. Think about the poses you’ll want to do, and focus more on stretching than strength training. That probably means fewer floor poses and planks, and more twists, pidgeons, and sitting poses. Sauna yoga really shines when it comes to stretching, so focus on these poses.

5. Know How To Care For Your Body After The Yoga Session

It isn’t enough that you know how to do yoga in the sauna. You need to be sure to take care of your body after doing yoga in a sauna.  If you are familiar with post-sauna care, then you should do that after you do yoga in a sauna. This involves taking a cool shower to help your temperature lower and get back to normal. A sauna cold plunge routine can be extremely powerful. You should make sure that you hydrate your body well after the session to replace the liquids that were lost. Avoid drinking alcohol or caffeinated drinks after the session as they are diuretics and will increase the amount of fluid that you release through your urine.

Different Types of Sauna

According to the North American Sauna Society, a sauna is a room heated to 150 to 195 degrees, with humidity ranging from around 10% to 60%. There are many types of saunas, the most common of which are detailed below.

1. Smoke saunas utilize a wood-burning stove to heat rocks in a room without a chimney. After the heating process is complete, the room is ventilated before you enter it. 

2. Wood-burning saunas use rocks or wood to produce heat and are closest to the traditional Finnish sauna. You can modify the amount of heat in the room by adjusting the rate of burn.

3. Wooden manufactured sauna rooms are freestanding or modular units often made out of different types of wood including western red cedar, Nordic white spruce, aspen, alder, hemlock, or pine.

4. Electric saunas create heat with a wall or floor-mounted electric heater. You can usually find a remote control with a temperature display to adjust the heat to your desired temperature.

5. Infrared saunas are described as infrared heat therapy rooms. In these rooms, heating elements reflect heat in the form of light directly onto your body. Infrared saunas (or far-infrared saunas) are often used by athletes or by those trying to gain exercise-like benefits. Far-infrared saunas are also the type often used in studies evaluating the cardiovascular benefits of saunas.

How to Find a Yoga Class Near You

There are a few things to keep in mind as you begin your search for a yoga class that fits your schedule and your needs.

1. Try to find a studio or class that’s convenient for your home or work. You don’t want to get to yoga class to be a source of stress.

2. An online search could be a good way to see what’s in your area, as well as a way to find out what other people think of the studio.

3. Observe and try different classes. There are many, many styles of yoga, and lots of studios allow students to have their first class free.

4. Find a community of like-minded people where you feel comfortable and supported.

5. Make sure that the teacher is well-trained and qualified. Check out the credentials and what kind of training is required at the studio. Having a well-trained teacher is important, especially if you have physical limitations or a chronic health condition.

6. Don’t be afraid to experiment. Ideally, you should try out a few different teachers and styles.

7. Be consistent. Once you find a teacher or class that you love, commit to it. Stick with it and attend class a few times a week.

Sources:

World of Sauna

BZB Cabins & Outdoors

Roots of Being

Sauna Yoga

Very Well Fit

Clearlight

Everyday Health

ZipRecruiter

Arhanta Yoga

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.