Stepping into the sauna room mid-winter shouldn’t be a problem. The hard part is staying there for 90 minutes!
When you start to feel uncomfortable, your gut instinct may be to drink water, wipe sweat, gulp in the air, panic, look around and then run from the room.
If you feel dizzy, sit down and focus on trying to override the discomfort by using your breath.
Trust that you can recover in less than one minute by simply closing your mouth and breathing through your nose.
If you come to a Bikram Yoga class well hydrated, you won’t need much to drink during the session. Aim to drink up to two litres (approx. 8-9 cups) of water throughout the day, but if you can’t, don’t try to make up for it by gulping down water just before a class.
Too much water too quickly might upset your stomach and leave you feeling nauseous in class. The same applies during practice, so take sips when you need to but don’t overdo it.
Water sloshing around in your stomach doesn’t feel good.
This is the most important golden rule for new students.
Try to arrive at least 15 minutes before class starts – this will give you time to sign up, get changed, settle down on your mat and acclimatize to the heat.
This also gives time to chat to your teacher and let them know if you have any injuries or concerns that you are working through so they can better guide you through the class.
Try not to eat at least two hours before your class.
A full stomach may be uncomfortable when you’re trying to contract and expand your muscles to reach full range in the heat. But don’t be hungry either!
Try eating half a banana for a pre-class energy boost.
Some people may be able to take in foods up to ten minutes before class but it’s different for every body – so experiment to find your right balance.
After class, rehydrate and replenish the electrolytes lost during practice with coconut water.
Look Hot – but Stay Cool!
Sweating is inevitable, so choose light clothing that is breathable and will make the heat more bearable.
Wear shorts that are above the knee so that you can see more of your leg and contracting muscles in the mirror.
Wear a sports bra so that you can see your stomach– don’t be afraid to show some skin.
There’s an unspoken rule of no judgements in every yoga school! Otherwise a singlet may be an alternative option.
Men often wear yoga shorts and a tech tee or go shirtless. Regular gym shorts and s-shirts work equally as well,
There’s a clear difference between discomfort and pain.
While most, if not all, postures will create a certain level of discomfort, none should induce a sharp pain.
If you feel the latter, slowly back off a bit.
There’s no need to overdo it and force a posture – in fact, less can sometimes be more.
If you can’t do something(yet), just try the first step. Then next time a little more, step by step.
Let the sweat rain on your face and body – it’s part of the practice!
The sweat helps to maintain normal body temperature. if you wipe it away, you disrupt homeostasis – the body’s natural, intelligent, and highly adaptive mechanism of self-regulation.
A good attitude is key – especially since everyone in the room is feeding off each other’s energy.
Come into the yoga space ready to learn and absorb new material. And don’t take yourself too seriously – it’s just yoga!
For every new student completing their first hot yoga class, the goal is to get back as soon as possible.
After the first class is done, the second class is the fun class – you now know what to expect and can start to relax and enjoy yourself.