Yogi here. 😀 I absolutely love hot yoga and am exploring all types. Bikram/hot26, hot yoga, and hot core flow. Now i am addicted! It increased my flexibility and endurance on the pole. I could hold pole moves longer and have a better control of transitioning from one pole move to the next. I don't know if it's from the peace of mind or the physical aspect... But it works!
I started with bikram yoga in NYC. It's a set of 26 poses, all in a 95-105 degree room. I like it for starting out bc it'd like an introductory to a whole new world. Just that you can only further yourself so much. I.e. Yoga toe stand with no hands, complex lotus, and standing bow pulling into a standing split are your challenges.
Hot yoga has pretty much the same sequence but adds on their own style and focuses more on increased flexibility. Added poses like pigeon, lunges, standing splits, straddles, bridge/wheel, etc. I like it better because it offers more variety.
When you get advanced, go for hot core flow or hot core flow fusion. This is killer for even prof dancers. You do crazy stuff like lifted tolasana, three legged dogs, side plank, bird of paradise, one legged wheel, flow king pigeon, twisted lotus, etc. It varies every week, hence why i love it. Pushes your edge.
They say it's best to go 3 times per week for the full effect. 4-5 times is a little too much, but if you can do it, go for it. 1-2 times is too little and you'll feel the soreness, not receiving much benefits.
