Take a deep breath. Hold the pose. Never mind the fact that the room is hot, the air seems to attach to the nose and mouth like a wet mesh mask. Exhale.
Ignore the sweat from your body and pooling on the hardwood floor, soak your yoga mat to the consistency of the lily pad.
The heat is on at Yoga Flow in Aspinwall, where a dozen men and women bend, balance and dripping through a Vinyasa flow class taught by Dominique Ponko owners. Not only the furnace running, the humidifier pumps water into the air.
"Sweep your hands to the sky," he said. "Exhale, swan dive, inhales half, Exhale lift, Chatturanga."
This practice is commonly known as hot yoga. In a new twist on an ancient Eastern discipline, practitioners of traditional hot yoga poses done in a room heated to 90 degrees or more.
Hot yoga has gained support from the fans wet squeeze that says that it reduces stress, drop pounds and improve flexibility, balance and strength. Having your own room temperature estimate body temperature warms the muscles and helps prevent injuries, proponents say.
Ponko, who has a studio with her husband Mark, said he is a regular football player and an auto mechanic. Current class consists of men and women, from a woman in her 70s for a child 12 years old.
It's not always easy. Attempts by a reporter who was bathed in sweat to assume the "crow" position falls flat, as well as journalists. But it does not matter because everyone can go to their pace.
"You're not a sissy if you rest," said Ponko. "It's like learning to let go of the mindset that Yoga is completely different ... This is like releasing the competitiveness of it."
Some say the heat is the most difficult hurdle to overcome.
Julie Podgorski, 33, of Lawenceville said that she felt intimidated at first, but soon relaxed when he realized no one is judging him. He has attended classes for eight months. He said hot yoga has helped her to lose weight and tighten her triceps.
"I have seen a difference," he said. "You use a lot of weapons you lift your own body weight ..."
Steve Swantner, 55, of Plum has run 14 marathons. He walked less these days but divides his time between weight lifting and hot yoga three times a week. He started in the Murrysville Flow Yoga studio.
"I heard so much about it," he said. "I do not know how it feels, exercise or meditation, you kind of learn to breathe your way through the inconvenience ... I love how my body opened .... When you run a marathon you hit the rough parts of your learning. To breathe through it, let your taste uncomfortable being there. "
He said he was on a regimen of yoga has the lowest weight as an adult.
One form of hot yoga Birkram, designed and trademarked by Indian yoga teacher Bikram Choudhury. This requires doing 26 traditional yoga poses in a room heated to over 100 degrees.
There are currently over 300 certified Bikram studios across the country.
Unlike some other studios, bailing the beginning of a class is preferred in Bikram yoga.
But Genalle Passanante, owner of Bikram Yoga Pittsburgh in the Strip District, said the rules are often misunderstood.
"We do not always lock the door," he said. "We try to encourage everyone to continue through the rest of the class each student who came on the first day, we tell them 'your goal is just to the first day just to stay in the room.'. It is a mental challenge Many times you may think you need to leave the room... Typically, when you live through your class is quite grateful. "
Studio owners say they do not ever pass out in Birkram or other hot yoga classes, although some get dizzy because they have not eaten enough.
"We have had students who have gone on blood pressure medication, which has gone from thyroid medication, reversed their diabetes," said Passanante. "Regular exercise can really help."
One frequently stated claim that abundant sweating hot yoga helps to sweat toxins from the body is not true, says Tanya Hagen, assistant professor of orthopedic sports medicine at UPMC Sports.
"The purpose of sweat is not to get rid of toxins," he said. "That's the task of the kidneys and liver."
A person engaged in strenuous activity can sweat out as much as one liter of fluid per hour, he said. Staying hydrated during hot yoga is important.
"For anyone who has a heart or kidney problems, a history of heat illness, may not be the preferred choice for the sport," said Hagen.
Yoga teaches yoga tremendous heat in their Shadyside, South Side and Franklin Park studio. Sean Conley, who has a studio with his wife, Karen, said that Pittsburgh was too late for the trend of hot yoga, but it makes up for lost time. He said they teach a total of 26 hot yoga classes a week in their three studios.
"The summer here is, without a doubt, our busiest summer," he said. "Even with the economy, the third class at the studio we have been in the highest attendance ever."
Yoga etiquette
The first rule of yoga: do not be afraid. That goes for hot yoga, where poses performed in a hot room.
If you think to try hot yoga, consider taking a beginner class. Most offer their studio.
Julie Podgorski of Lawrenceville was not sure he could attack the complicated poses such as "aircraft" or "wheel." But he overcame his fear and now a regular at Yoga Flow in Aspinwall.
"This is not about getting it right," he said. "It's about the present."
Many students may also fear doing the wrong thing. Yoga etiquette tips:
• Be on time. Some yoga studios are strict about punctuality. Others do not mind if someone comes too late. They also do not have to think of a person to leave class early because they cannot stand the heat. However, some studios, such as that taught Bikram yoga, usually require students to stay for the duration, and so ask first.
• Bring plenty of water. Stay hydrated.
• Bring an extra change of clothes. You'll get soaked.
• Do not use your cell phone.
• Do not slam the door or chat with your neighbor during class. Leave the iPod at home.
• Practice good hygiene. Shower before you come to class does not hurt. Avoid heavy perfume or cologne.
• Remember that it's not a competition. If you cannot hold a pose or you stumble just laughing.
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