beginner's guide to hot yoga
written by Jasmine Irven
I have absolutely fallen in love with the practice of yoga in recent months, testing out different classes and studios in my area and trying everything from a pilates and yoga combination class at Goodlife Fitness, to stretching + releasing based classes, to hot yoga flow classes, which have quickly become a favourite.
The first time I went to a hot yoga class though I really had no idea what to expect, what to wear, what to bring, and found it rather intimidating, so I thought I’d provide a beginner’s guide to the practice so there are (hopefully) no surprises when you go to a studio near you for the first time!
overview
Hot yoga is an incredible practice for focusing on your breath, releasing toxins, and challenging your body in new ways.
Give yourself lots of time to arrive early + prepare yourself for class (use the checklist below so you know exactly what to bring to class).
You are going to sweat!! It’s completely normal and nothing to be embarrassed about, so don’t be surprised if you’re dripping + slipping, especially the first time. I actually love the sweating - it’s a great visual for me of all the toxins I am releasing.
Your first time may not be the best. Hot yoga is a completely different experience and it can be a challenge for beginners. Don’t be afraid to come out of a pose early and come into a recovery position, take a moment to dry yourself off, or pause for some water. The practice will get easier with time!
Focus on hydration throughout the practice to avoid a headache and related dehydration symptoms. No one is going to judge you for taking a moment to replenish yourself!
As much as you can, try to continue with your mindfulness practice beyond the yoga class (I have some ideas on how to do this below!)
what to bring ~ checklist
Towel (you WILL sweat. Be prepared)
Water (in a reusable water bottle, of course!)
Yoga mat (some places may have rentals but especially if you’re planning on making this a regular practice you should consider investing in your own! I’ve been eyeing this cork yoga mat from Scoria; use the code sustainablebliss10 for 10% off your order).
Loose clothes (my favourite combination is a sports bra and leggings. I also bring a loose t-shirt or sweater for before and after class).
the basics
upon arrival
Yoga classes start on time and are super awkward to interrupt if you get there late. Arrive at least 15 minutes early for class, especially if it’s your first time there. There may be paperwork to fill out, they’ll likely want to give you a tour of the space, and then you still need to navigate change-rooms, lockers, possible mat rentals, etc., before settling into class. You also have no idea how busy the class is going to be! The earlier you get there, the better opportunity you have to scope out the perfect spot to practice.
It’s also important to make the most of your time at the studio. If you are starting off your practice late and stressed, the first part of your practice is going to be focused on calming your body down. If however, you get there early and can spend 5-10 minutes before class unwinding, stretching, and clearing your mind, you’ll get much more from the class!
Don’t bring your phone, keys, or other distracting items into the studio. Turn off your phone and put it in your locker/ cubby along with these other items. I generally only bring my water bottle, mat, and towel into the studio. I also go barefoot (this is pretty typical) so I leave my shoes outside the room.
before class
Ask where the hottest part of the room is! From what I’ve experienced, the centre of the studio is generally the hottest. If it’s your first time doing hot yoga, you may be better off to start towards the outside of the classroom (the lesser hot area), so you can get accustomed to the temperature, and how your body feels in the heat.
Sit near the back of the classroom. Something I learned the hard way is that many instructors will not do all of the moves themselves (instead they are walking around assisting), so, especially if you are new to the practice, you will want to be able to see others so you can imitate what’s going on!
Try to have a general understanding of the basic yoga moves before going in so you aren’t completely lost! Check out a few YouTube videos and try making a 10 minute morning and/or night yoga part of your regular routine. Getting a hang on the terminology, general stances for some basic poses, and an idea of the flow of the practice will really help you. This is my current favourite 10-minute morning yoga video to follow along with, and this is my favourite night YouTube practice.
during class
Don’t stress about not being able to do all the moves, or requiring assistance with some of them! Yoga requires time, patience, and practice, and you can’t expect to master it right away. Don’t feel ashamed or embarrassed if an instructor comes by to adjust you or push you a little further into the pose. They’re there to help you safely + confidently come into flow and to assist you with your posture.
Focus on your breathing the entire time. Often teachers are very aware of the class and remind you of when to breathe, but it’s an important habit to get into throughout the practice to help you release tension and clear your mind, while at the same time allowing you to sink deeper into your poses.
after the practice
Set an intention for the rest of the day (or for the following day if you practiced at night). I love this description of what an intention is from the mindbodygreen blog: “an intention is bringing your attention and awareness to a quality or virtue you wish to cultivate for your practice both on and off of your mat.” For example, “I intend to be more present in the moment”, “I will focus on letting go”, “I will open up to receiving the gifts of life - whatever comes my way today”, etc.
As much as you can, try to continue with your mindfulness practice beyond the yoga class. If you took a morning class, consider going to a coffee shop (leaving your phone off!), or taking a walk in nature. If you practiced at night, continue the self-care with a nice shower and face mask, and consider using an essential oil diffuser (check out this post for how to use essential oils in the shower, or this one for my ideal nighttime routine).
Consider journalling about your experience: what did you find challenging about the class? What thoughts continued to surface throughout your practice? What are you grateful for today? How can you bring the mindfulness + intentionality practiced in the class into your everyday?
Yoga is a beautiful practice, and I’ve found hot yoga to be especially relaxing and detoxing for my mind, body, + soul. Did you find these hot yoga tips helpful? Let me know if you decide to incorporate hot yoga into your weekly routine!
Namaste ~
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
