Hot yoga is one of my favorite subjects. My first hot yoga class was the way I discovered that yoga is my passion and I haven’t turned back since. I loved the intensity and uniqueness of the class, and how it made me feel like I was able to go deeper into the poses much quicker than in a cooler room.

What is hot yoga?

Any yoga practice completed in hot environment qualifies as hot yoga. The room is usually heated to 95-105 degrees fahrenheit so you’ll be sweating a lot, which releases toxins and allows your body to stretch deeper. Bikram yoga and hot yoga are sometimes used interchangeably but bikram refers to a specific type of hatha yoga, while hot yoga can be any type.

Benefits of hot yoga

To name a few:

-Increases flexibility and allows you to move deeper into the poses quicker

How? The heat loosens up your muscles which leads to increased flexibility and ease of which you can do the poses!

-Sweating detoxifies and cleanses the body

How? Sweating is one of the best ways to detoxify the body, as toxins are released through the pores, and hot yoga promotes heavy sweating.

-Aids with weight loss

How? The heat increases cardiovascular activity making it a cardio workout which other yoga practices often aren’t

What you need to be comfortable in your first class

It’s completely normal to be scared or anxious about your first time! I can’t count the amount of times I’ve heard people talking about being nervous for their first hot yoga class. The heat and experienced yogis can be intimidating, but you’ve got nothing to fear!! Below you’ll find a list of things you can do to help prepare for your first class so that you have the best possible experience.

1 Week Before –

Women's shirt and leggings laid out on a wooden floor including pink Human Performance Engineering workout top and gray New Balance leggings

Get your gear ready!

What to wear: Snug, lightweight clothing that you can easily stretch in and that will stay in place. I recommend workout leggings or shorts with a sports bra or tank top style workout top. My favorite leggings I’ve tried so far that are affordable and super comfy are New Balance brand and can be purchased from Amazon here. You’ll be covered in sweat by the end of the class, so clothing made of  lighter, more breathable fabric is the way to go! Clothes made of nylon, polyester, and spandex are all great choices

What to bring: Either purchase a yoga mat or call the studio you’re going to to see if they offer rentals. You don’t want to show up to class just to find out you have to turn right around!

Blue Yogree brand yoga block against a wooden floor

Most studios offer yoga blocks to use for free but you may want to check on this. Yoga blocks allow you get into the correct positions while keeping the body safe and not over-stretching. The block you see above can be purchased here for super cheap. 

Yoga Design Lab brand yoga towel for hot yoga class laid out on a wooden floor and folded up

A towel for your mat can be very useful to prevent slipping out of poses. These towels are made especially for yoga, are light weight, and will cover the length of your yoga mat. I know from first hand experience, whenever I don’t bring a towel to class I’m struggling to hold the poses, which makes it harder on my body. Some days an extra challenge is a good thing, but I wouldn’t want to be slipping through my first class!

Yoga Design Lab hot yoga towel on top of Gaiam yoga mat laid out on a wooden floor

There are lots of great brands that make yoga mat towels but my favorites are Gaiam (sold at this link) and Yoga Design Lab, although the last Yoga Design Lab towel I got was quite slippery. P.S. they come in so many different styles, patterns, and colors, so they’re fun to shop for!

A towel for yourself is helpful too and will help you stay comfortable when you start getting really sweaty. I usually don’t use mine too often, since usually the sweat will come right back, but a towel is helpful if your hands or feet get too slippery. You may also want to bring one and leave it in your cubby to use after the class.

1 Day Before –

Red Camelbak water bottle filled with water with other yoga gear in the background

Drink lots of water. Hydrate plenty the day before the class. You’ll want to be careful drinking too much within a few hours of the class, since you aren’t typically supposed to leave the room for bathroom breaks, so hydrating for a day before is important to prevent dizzy spells and dehydration! A hydrated body will also make you more comfortable in the room, since you’ll dispel heat more easily. Camelbak water bottles are my favorite because they always seem to help me drink more water.. I think it may be because of how easily the water comes through the straw!

2 Hours Before – 

Have a snack. Eat a healthy / light snack about 2 hours before class and make sure to avoid heavy meals the day of! Twisting your body and moving around after a big meal or on an unsettled stomach can be very uncomfortable

Rinse. Rinse off any lotions, especially on hands and feet, to prevent slippage on your mat!

Gather your gear:

    • Water bottle (with ice!)
    • Yoga mat
    • Towel for yourself – to wipe off with, especially when your hands and feet get slippery!
  • Optional:
      • Towel for your mat
    • Yoga block

Manduka wide tie-dye yoga headband laid out on a wood floor

Hair ↑. Make sure to use a headband or hair tie to put your hair up and get it out of your face. Nothing’s worse than having your sweaty hair stick to you during the whole class, or falling out your pose because you can’t see! Amazon sells lots of fun ones, like these or these, or you can look at your local yoga studio for Manduka headbands!

Layer with clothes you don’t mind getting sweaty. If you want to wear additional layers on top of your workout outfit for walking in and out of the studio, make sure you’re wearing clothes that you don’t mind getting sweaty. You will most definitely still be sweaty after class and don’t want to waste a good outfit! Also make sure to wear breathable shoes for comfort

Don’t forget your deodorant…! But if you do, its okay – there will be plenty of smelly people anyways..

Don’t be late! Make sure to arrive on time. Yoga studios like to allow maximum peace and stillness in the room and usually don’t allow people to enter more than a few minutes after class has started. Plus you want to scope out a good spot!

Get in the right mindset. Have no expectations! Go into the class with an open mind with an attitude to learn some new skills and have fun. I had no idea what to expect before my first class and it ended up changing my life

Its time!

Tell the teacher you’re new. Make sure to communicate with the studio and teacher that you’re new, if they haven’t acknowledged this already, to get extra help during the class and to assure they don’t move at too fast a pace. Teachers will usually cater each class to the specific group of students they’re working with, which makes it easier for you to grasp the poses and get the full experience!

Have fun and focus on you! Yoga classes are all about you and your progress. Make sure to keep the focus on yourself and how your own body feels, instead of looking around and comparing yourself to others! Its your journey

After your fabulous class –

Hydrate! You’re most likely feeling a post yoga high but don’t forget to re-hydrate! Make sure to drink plenty of water for 24 hours after your class to avoid dehydration.

Don’t be surprised if…Your skin is sticky. If your skin is stickier than usual, its because sweating out toxins often leads to sticky, thicker sweat. This is a good thing!! Your body will be very happy.

Yoga gear laid out on a wood floor including a yoga mat, yoga block, water bottle, yoga towel, towel, leggings, work out top, and headband

Now that you have everything you need, it’s time to go kick butt! Find the closest yoga studio that offers hot yoga classes or bikram studio near you and sign up, you won’t regret it and it could even change your life like mine 🙂

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Profile image of Lauren Kessel, the owner and author of the Inspired Self Discovery blog
Lauren Kessel
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Lauren Kessel is the author and owner of the Inspired Self Discovery blog. She is passionate about supporting personal growth and transformation in her life and others through yoga, mindfulness, spirituality and personal development. Lauren has been writing for over 15 years, practicing yoga for even longer, and has always had an interest in inner work.