Hot yoga is one of my favorite things in the world and definitely my favorite type of work out. 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?
Hot yoga is a yoga practice completed in a heated room. The room temperature is usually heated to 95-105 degrees fahrenheit. The heated environment leads to an elevated body temperature and heart rate, which means you’ll be sweating a lot. This releases toxins and allows your body to stretch deeper. The elevated temperature also forces you to use more breathing exercises to work through your practice.
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. My recommendation is to try different classes to see which style you like best- for example you may see that a certain studio offers both Vinyasa yoga classes and Ashtanga yoga classes, both in a hot room. Try both to see which style you like best. My personal favorite is vinyasa.
Benefits of hot yoga
It increases flexibility faster and allows you to move deeper into poses as compared to a standard class
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 happens if you feel uncomfortable in class?
It’s completely normal to be anxious about your first hot yoga class. The heat and more experienced people can be intimidating but you’ve definitely got nothing to fear.
If you feel overwhelmed with the heat or poses during your first time (or second or third!), you can always leave OR go into childs pose to rest. Teachers encourage this, but may not say it at the beginning of every class, so this is an important tip to remember.
What to Bring to A Hot Yoga Class?
Going into the class with the right gear and hot yoga essentials will make you feel more prepared and confident.
Ice Cold Water
The most important thing when it comes to what to bring to a hot yoga class, especially your first, is a reusable water bottle with ice water- preferably one that will keep your water cold. Any Yeti brand water bottle is sure to work really well!
Yoga Mat & Hot Yoga Towel
A lot of studios either have mats for you to use, or some you can rent or pay a little extra for, so contact the studio you’re going to and ask before you go. I prefer to bring my own non-slip yoga mat because the specific firmness is what I prefer for my practice, and I don’t like the idea of everyone’s germs on the mat.
The more important item to bring of the two is a yoga mat towel. This is a towel made specifically for yoga in order to give you more traction during your practice. Yoga mats can get slippery when you’re sweating, and you should definitely expect to sweat.
These towels are cheap and you can find plenty on Amazon. Mine has a sunset picture on it because I practice all the time and wanted a cool, unique one, but this is very unusual. I stick out with this one and I hate that. Most people just use a plain colored towel- any brand should work just fine!
One other thing to note. If you’re planning on using one of the mats they have at the studio, bringing a yoga mat towel can feel a lot cleaner when it comes to germs. I always bring mine.
Small Hand Towel
In addition to a yoga mat towel, bring a regular towel to wipe off your face and hands when the sweating becomes more intense. Again, often times studios will have their own little towels for you to use, so you can check with the studio first to check.
What to Wear to A Hot Yoga Class?
For your first yoga class in a heated environment, choose moisture-wicking fabrics and synthetic fabrics, such as nylon or spandex, which will help you to keep cool.
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!
My recommendation are high-waisted leggings that fit well and tank tops that won’t ride up or slip around too much. You won’t need shoes during the practice which is done barefoot, so sandals are fine or whatever you can slip in and out of easily.
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, or you can look at your local yoga studio for Manduka headbands!
How to Take Care of Your Body Before & After Your Class
1 Day Before
Drink lots of water. Hydrate plenty the day before the class.
Gather your hot yoga gear. Pull together all the things I list above for what to bring to a hot yoga class, so you’ll be ready to go and not forget any essentials on your way out the door!
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.
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 and feel better overall.
Don’t forget your deodorant…! But if you do, its okay – there will be plenty of smelly people anyways.
Don’t be late if you can help it. Make sure to try to arrive on time, which will make you feel a lot more confident than if you’re rushing around. 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 for the better.
During Your Class
Tell the yoga instructor 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.
Drink water. Make sure to drink water as you go, and take water breaks as often as you need to during your first class. Overtime, instructors encourage you to take less water breaks and focus more on your breath, but that is for bodies that are used to this type of workout already.
After the 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.
Use the momentum you gained from your class to maybe journal a bit, sit with your thoughts, and avoid screens for a bit. Your mind should be quieter, and it’s a great time to reflect and spend some peaceful moments.
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!
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 fifteen years, practicing yoga for even longer, and has always had an interest in inner work.