how to prepare for
hot yoga
To help you make the most of your first hot yoga experience, we have compiled a list of how to prepare for and what to expect from your first hot yoga class.
BEFORE YOUR FIRST HOT YOGA CLASS
be EARLY
You’ll have some brief paperwork to fill out and this would also be a great time to ask the instructor any questions you may have. Don’t arrive late; studios often the doors close at class time, and it’s disruptive to have a student walk in late. Also, in order to receive the full benefits of the class, you must be present for the entire class.
ARRIVE WELL HYDRATED!
Drink plenty of water throughout the day leading up to your first class. If you’re taking an early morning class, you may want to start hydrating the night before. A hydrated body is able to dispel heat more efficiently, making the 41 degree room feel much more bearable. However, be careful not drink too much the hour or so before class – you won’t want to leave the room during class, and many of the postures are designed to massage and compress your internal organs, so imagine what that may feel like with a full bladder…
eat mindfully
Try to avoid eating at least two hours before class, and eat light, healthy foods throughout the day leading up to the class.
COME PREPARED
You’ll need a yoga mat, lock, and a water bottle. If you don’t have a yoga mat, the studio has mats available to rent. If you sweat a lot, you might consider bringing a towel that covers the length of your mat. Bring a dry change of clothing for after your class. Our beautiful locker rooms have private shower stalls, so you can plan to shower before you leave.
WHAT TO WEAR
Avoid wearing long pants and loose-fitting clothing; you will sweat a lot and they will get heavy. Choose an outfit that will allow you to move freely and will still feel comfortable if it becomes wet with sweat. Please skip the fragrance! Hot yoga practice often includes deep breathing exercises, so we ask students to keep the studios a fragrance-free space.
DURING A HOT YOGA CLASS
STAY IN THE ROOM
It gets hot. The postures are challenging. Listen to your body. If you feel like you need a break, sit down on your mat with a straight spine, eyes open and breathe. We suggest you relax in a seated position as opposed to child’s pose or savasana; seated position gives your lungs room to breathe and also allows you to stay connected with the class through observation. While we strongly recommend staying in the room, please know that your wellbeing is our top priority and staying in the room is not mandatory.
release self-limiting beliefs
Yoga is not about how flexible or strong you are. Instead, it is about your awareness. A scattered mind in a “difficult” pose is practicing like a beginning student, while a still mind in an “easy” pose is practicing like an advanced student. Practicing with internal, still focus is advanced yoga, regardless of the postures. Be compassionate toward yourself. Every body is different and we all start somewhere!
KEEP YOUR ATTENTION ON YOUR OWN PRACTICE
Only through internal focus can we receive the full benefits of our yoga practice. At the end of class, stay in savasana for at least a few minutes. This is where you reap the benefits of all your hard work during practice. Take these moments to relax and just be.
AFTER A HOT YOGA CLASS
HYDRATE, HYDRATE, HYDRATE!
You’ve worked hard and likely have dispelled a lot more water than in any other type of workout you may do. We suggest you drink more water than you usually would throughout the day to replenish the lost moisture and stay hydrated. Adding electrolytes to your water to boost hydration is a great idea.
you'll probably feel amazing
You will likely float out of the studio after class feeling calm and centred. You have just done something so, so good for you! You have strengthened and released tension in your muscular system, massaged your internal organs, and flooded your body with freshly oxygenated blood to promote healing and rejuvenation. You’ve also sweat profusely, which aids your body in detoxification, and you’ve stretched your muscles, joints, and ligaments. Wow!
remember you've just done an intense 60-90 minute workout in the heat...
…which means you may feel quite fatigued. This is normal! These sensations are minimized with each class that you attend, so stick to it! The intense work out in the infrared heat is very detoxifying and cleansing, and these processes can cause new sensations in the beginning. Try not to conclude that a hot yoga practice is not for you if you don’t feel great after your first class. With regular practice, your body will adjust and you will begin to feel wonderful after class, so give it another try to see for yourself!