Like the cold, sauna use isn’t for everyone, however. If you have heart, kidney, blood pressure, or breathing concerns or are pregnant, you should avoid the sauna, for example. If you are not sure, you should always consult your doctor before using. And regardless of your level of sauna experience, if you feel itchy, irritated, or uncomfortable in any way, you should immediately leave the sauna to avoid overheating or dehydration.
Traditional sauna vs. An infrared sauna
How long you spend in the sauna also depends on what type of sauna you have, whether it is a traditional dry sauna, an enfree sauna, or perhaps a sate sauna. The temperature of your sauna is important and, the higher the temperature or the lower the humidity, the less time you can stay inside.
The two most popular sauna options include the traditional French dry sauna that operates at a high temperature with low humidity of about 160 to 200 degrees Fahrenheit (70 to 100 Celsius). A typical session can last about eight to 10 minutes and is widely recommended three times a week for general health and relaxation. Pure Saunas suggests limiting your sauna time to 20 minutes. Longer than that can lead to physical deterioration or excess.
Meanwhile, a soft sauna uses unhealthy light to heat the body to low temperatures between 120 and 150 fahrenheit (50-65 c). Since the heat is felt in saunas, pure saunas suggest a time range between 20 to 30 minutes. While experienced SAUNA users may be able to go for 30 minutes, it is safe to go for sessions under 20 minutes.
Benefits of heat and movement
Besides counting down the minutes on the sand timer, there is another way to “be” while in the sauna. Space can be limiting, but intentionally stretching out in a sauna session may not sound like much, but it can be beneficial. A study conducted by Harvard Medical School found that hot yoga moves can be stressful, for example, which is an indication of how good heat and movement go together.
“Learning to move and breathe calmly in the heat teaches you to take control and stay focused when things feel overwhelming,” says Nick Higgins of Hatpod Yoga. “It also raises heart rate and circulation, giving the body energy even in a crisis, a healthy inflammatory flow. The warm-up encourages muscles to soften and flex, supporting flexibility and joint mobility while reducing the risk of stiffness.”
Your fellow sauna buddies may appreciate you trying full sun salutations in such a space, but there are a few subtle yoga poses you can try.
“Some stretches feel easier when the muscles are warm and have mass, such as Hip Opers like pigeon pose, backbends like cobra or bridge, and hamstring ease with ford,” says Higgins. “The heat helps to soften the depth of those controlled posts rather than forcing them, which is the key to a safe exchange.”
