You are here

Beginner Tips for Hot Yoga

Take your poses to the next level with bikram yoga. (Photo courtesy of Chris Fanning)

Hot yoga, aka bikram yoga, can be quite intimidating for those who are either new to yoga in general, or haven't been to a hot yoga class before. If the 105ºF temperatures aren't enough to scare you away, the thought of getting sticky and sweating with a group of strangers can be enough to turn you off of it. But, once you get past the heat and the sweat factor, hot yoga classes can provide you with some of the best workouts of your life. Here's what you should know before attending your first hot yoga class.

  • What to bring: Unlike traditional yoga, hot yoga requires a few more accessories to make the class more enjoyable. A big bottle of water to stay hydrated throughout class; your own yoga mat; a slipless yoga towel to help keep you in place during the practice; and a smaller towel for face/neck sweat. Note: towels are not required, but with all of the sweating you do, they are nice to have.
  • What to wear:You can wear regular yoga clothes to class which are made out of sweat-wicking materials. Steer clear of baggy or articles of clothing made out of cotton because anything baggy will just become a nuisance, and cotton actually traps sweat, so you'll feel even more uncomfortable.
  • What the atmosphere is like: As soon as you walk into class, the sudden temperature change will be a shock to your system. You'll feel like you just stepped foot into the Sahara Desert! Find a place in the room to set up your mat and towel, and within a few minutes you'll acclimate to the temperature. Some men choose to not wear shirts, and sometimes just tiny bike shorts during class, so don't be alarmed if a half-naked man walks in (now for a half-naked woman, that we've never experienced!).
  • The actual class: All hot yoga instructors bring their own flair and style to class. Some teachers use loud, rhythmic music, while some use quiet, meditative music, while some don't use any music at all. And just like other types of yoga, the poses can be really intense and be held longer than others, or quick, like a flow sequence. Remember to keep filling your lungs with air, taking long deep breaths throughout your practice. If you need to stop at any point during the class because you are feeling nauseous or dizzy, make sure you stop and drink some water. And if you need to rest to catch your breath, just go into child's pose and take the time you need before continuing. It's better to go into child's pose and take a break, rather than push yourself to a point that could be potentially harmful. It's normal to feel a bit light-headed during class because of the extreme heat, but if you feel like you're going to faint, naturally you can excuse yourself from the room. There are some classes where the teachers forbid you from leaving once the class is started, but first and foremost, you need to take care of you, so if you feel unwell, don't push yourself. Feeling uncomfortable is common, being in unbearable pain is not.

Read on for more hot yoga tips.

More from FitSugar: