Sauna Practice

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

How to Start A Hot Yoga Practice in the Sauna

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

How to Start a Hot Yoga Practice In the Sauna...

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

If you’re a former hot yogi looking to transition to the sauna, there are a few things to keep in mind. Here’s a step-by-step guide to help you make the switch:

  1. Prepare yourself mentally: Before you head to the sauna, take a moment to mentally prepare yourself. Remember that the heat in the sauna is dry, unlike the humid heat in a hot yoga studio. It may take some time to adjust, but remind yourself that the benefits of heat therapy are worth it.

  2. Hydrate: As with hot yoga, it’s important to stay hydrated when using the sauna. Drink plenty of water before, during, and after your session to help replace any fluids lost through sweating.

  3. Choose comfortable clothing: Unlike hot yoga, the sauna doesn’t require tight clothing for easy movement. Instead, opt for loose-fitting, comfortable clothing that allows your skin to breathe. Cotton or linen clothing is a good choice as it will absorb sweat and allow for air circulation.

  4. Start slow: If you’re new to sauna use, start with shorter sessions at a lower temperature. Gradually increase the time and temperature as your body becomes more accustomed to the heat.

  5. Relax: The sauna is a great place to relax and unwind. Take deep breaths and allow your body to release tension. You can even try some light stretching or meditation to enhance the relaxation benefits.
  6. Introduce yourself to the cold plunge: After your sauna session, it can be beneficial to take a cold plunge to help cool down your body and promote circulation. To do this, turn on the hot water in your shower and adjust it to a comfortable temperature. Keep that water setting and then turn on the cold water as much as you can until it feels uncomfortable. Try to stand in it for at least 20 seconds the first time, gradually staying longer each time. 





Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

High Heat Training and Productivity in Life

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

High Heat Training and Productivity in Life A Workout for all Systems

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

There are two areas of personal development where I have found joy within extremely difficult processes. In my personal fitness ritual of daily sauna and my professional culinary career. 

I’m not sure if its because my system generally runs cold, but high temperature intense environments have had dramatic developmental effects. 

Two characteristics are being called out as the strongest characteristics of success. These include joy in the process and grit or willingness to stick it out. When I started hot yoga in 2010, I had no idea how often I would do this again and again. That girl standing there in a hoodie and sweatpants. No mat, no towel, and no idea what she was up to. I made it 54 minutes in before I left the room. I returned to a towel, ice-cold water, and my instructor telling me to lay down. I was hooked on hot yoga and would be for the next 6 years. It was not easy. I went daily. I would talk myself into it outside the studio on the days I felt like shit. Eventually, it became about micromovements. I still had to talk myself into it a lot. But I was never cold on days I went to the studio, and my body wanted that. 

As a pastry chef I can think of days in kitchens drenched in as much sweat as I come out of a sauna with. One of my first days I was making six gallons of boudino over a bain marie. My executive chef came over and put huge red bell peppers on each burner of the the entire stove surrounding me. I recall my northface climbing pants, already cuffed up for heat to escape, drenched, stuck to my body. It had to be at least 110 degrees in there. How ever, like the sauna I told myself it was all in a days work and that this particular batch of butterscotch budino was going to taste extra salty. 

Using these former experiences of difficulty and triumph. I did it with that, how can I relate this to that. Daily sauna habit eventually became something that my body just looks forward to. I start packing up my day subconsciously. Mean while I say out loud “I’m going to the sauna.”

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

Sauna accessibility is the steepest part of the sauna learning curve.

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Sauna accessibility is the steepest part of the sauna learning curve. The Gym or the Spa?

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

Dynamic Vs. Luxurious

Decoding Sauna Sanctuaries: the Gym vs. Spa 

Many of you want to start a sauna practice, starting with the question – Where can I sauna? Discovering the therapeutic benefits of sauna therapy is within reach, with some places offering affordable options that foster a sense of community. For those already committed to a gym routine, accessing the gym sauna becomes a convenient addition to their daily fitness regimen. Saunas, known for their relaxation and detoxification properties, can be found in various settings, such as gyms and spas. While the fundamental principles of sauna use remain consistent, it’s important to note the notable distinctions between gym saunas and spa saunas. Whether you opt for an accessible gym sauna or indulge in the occasional splurge at a spa sauna, both experiences can contribute to overall well-being and provide a much-needed morale boost. If you’re new to the sauna, be sure to check out our sauna etiquette guide to ensure a pleasant and respectful experience.

Unleash the Beast Within: Gym Saunas

Gym saunas are typically available to members at no additional cost beyond their gym membership fee. The sauna can be a convenient way to unwind after a workout. One of the main advantages of using a gym sauna is the social atmosphere. It’s common for gym-goers to use the sauna to connect with other members and build relationships. The gym sauna can also be a great place to share fitness tips and strategies with others committed to their health. There are some drawbacks to using a gym sauna. Since it’s a shared space, the sauna can get crowded during peak hours. This can take away the relaxing and calming benefits of using a sauna. The cleanliness of gym saunas may not be up to your personal standards. Lastly, gym saunas may not offer the same luxurious amenities that spa saunas can provide.

Embrace the Fiery Embrace of Serenity: Spa Saunas

Spa saunas, on the other hand, are typically part of a larger spa facility and can offer additional amenities like aromatherapy, massage, and specialized skin treatments. Spa saunas are designed to be tranquil and calming environments, which can enhance the benefits of using a sauna. One of the main advantages of using a spa sauna is the luxury amenities. The environment is typically very calming and serene, with beautiful decor, soft lighting, and soothing music. However, there are some downsides to using a spa sauna. The cost of using a spa sauna can be expensive, especially if you’re not a member and need to purchase a package or day pass. Additionally, spa saunas may not be as social as gym saunas, as they are designed more for relaxation and solitude. Finally, spa saunas may have limited access, as they may only be available to members or at certain times of the day.

Overall, the decision to use a gym sauna versus a spa sauna depends on your personal preferences and priorities. If you prioritize convenience and socialization, a gym sauna may be a better option for you. If you prioritize luxury amenities and relaxation, a spa sauna may be the way to go. Regardless of which option you choose, using a sauna is a great way to unwind, relax, and reap the many health benefits of this ancient practice.

The Gym 

  • No additional cost beyond their gym membership
  • Convenient way to unwind after a workout
  • Crowded during peak hours

The Spa

  • Typically part of a larger spa facility  
  • Tranquil and calming environments
  • Can be expensive

Build your own

  • Best option
  • Highest cost option