I like to do it in a sauna at my gym. Whatever pose I'm comfortable with. No need to be picky. I find the extreme heat creates tension and forces me to try harder and focus my thoughts while listening to the practice videos. As for the effects, it helps keep away any unnecessary stress and focus on whatever I may have to do that day. Easier to deal with people, as well. Tbh, I can be very impatient when it comes to dealing with people (from my years as a manager).