Prescriptions
The attraction of yoga in a warm room

By Alicia Wagner

"Hot and sweaty yoga?" I said. "It doesn't sound that fun to me."

After all, in the heat of a Hawaiian morning, who wants to exercise in a room heated with space heaters to a temperature that makes it seem hard to even breath?

Well, I've tried it. It's called Bikram's yoga. Not only have I tried classes in Honolulu, but I have tried classes in six states, as part of vacations or trips to visit my family. I wanted to get a non-biased view of this yogic practice, and I'm going to use this article to voice my opinions, some based on science, some on experience, so you, too, can decide if "hot and sweaty yoga" is right for you.

A Bikram's beginning yoga class is a 26-posture yoga series designed to stretch and compress parts of the body and internal organs in a specific sequence to enhance and ensure health. Classes are 90 minutes long, and the heat is utilized to ensure the muscles can stretch fully without injury. Classes are offered in Kaimuki, Kailua and, I have heard, a studio opened recently in Hawai'i Kai.

Bikram emphasizes the order of the postures and the completion of the series. The heat is used as kind of an adjunct or "extra therapeutic touch," but it's not the essence of the class. The general public seems to think the heat is the important element, but this is not correct. According to Bikram's philosophy, the benefits result from individual goal-setting and using appropriate alignment and technique, while holding each posture for a prescribed amount of time, in the exact sequence prescribed.

I have found Bikram instructors everywhere to be very skilled at using verbal cues to assist program participants in improving their alignment in the postures. In fact, if you do not listen to the instructor carefully, you may end up stretching a muscle when you actually are supposed to be compressing something else, your stomach for instance.

The instructors are well trained and do participate in formal instruction, which usually includes more than 500 hours of study. This results in instructors who are much more knowledgeable than those who participate in weekend yoga instructor certification.

Verbal cueing and instruction in all the classes I have attended have been excellent. However, I have heard instructors say "do this until it hurts," and that perhaps is not the best choice of words to use when explaining the limits of a stretch. Therapists often tell people "to work to the point of pain" in a rehab type setting (e.g. "no pain no gain" is a common phrase in rehab) but it is not a good cue to use with folks who are unsure of their own abilities, or are so out of touch with their own bodies that they cannot distinguish between a slightly painful challenge and something that is truly hurtful. No matter what activity you are participating in, pain is not something to ignore.

I found the heat to be enjoyable (I like to sweat and feel like I have really "done something") but higher temperatures do make it hard to breathe and that, in turn, can make you feel light-headed. I have found myself getting light-headed, most often when taking a class after not participating for a while.

The heat is an issue for those with heart problems and other health concerns, and the elderly. Heat is an important issue that should be considered when beginning any type of exercise program in Hawai'i, considering it is hot here most of the time.

Lastly, exercising in heat is something that may not be recommended for children. Kids have an underdeveloped heat regulation system and often are unaware of the signs and symptoms of heat stroke or dehydration. Stretching is great for kids, but they should be monitored closely, and it may be best to have them participate in a nonheated room.

I would recommend you consult with your doctor before beginning a new exercise activity, regardless of whether it involves a heated room. For those who are out of shape, unsure about exercising in the heat or inflexible, it might be best to try another form of yoga such as Iyengar, where the room is only as hot as the temperature outdoors. This is important since the heat throws in a whole new element.

Yoga offers many benefits such as increased flexibility and strength, better breath control and relaxation, and more. You must be wary however, of placing stress on joints that are not strong enough to bear the load and putting your body into positions that aren't good for your individual condition. It is important to know also that some western medicine experts do not recommended certain yoga poses that place undue stress on certain joints or involve the locking of joints such as the knees.

So, be wary, and be aware, and remember the important thing is to stretch regularly. If you want to do it in a heated room, that's great, but remember that you can stretch in your own living room, as well, even if it air-conditioned.

Angela Wagner is a free-lance writer who also works for The Queen's Medical Center as a health educator specializing in diabetes and exercise, and for the state Department of Health as a program manager in the Health Promotion and Education Branch.

Hawai'i experts in traditional medicine, naturopathic medicine, diet and exercise take turns writing the Prescriptions column. Send your questions to: Prescriptions, 'Ohana Section, The Ho-nolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is not intended to provide medical advice; you should consult your doctor.