What to expect from your first hot yoga class...

NEW TO HOT YOGA?

Hot yoga can be incredibly beneficial, whether you’re looking to improve your strength and flexibility or an opportunity to quiet your mind.

To some, hot yoga can be intimidating. The following points will help clarify some of your questions and help you work up the confidence you need to give it a shot.

YOUR BODY WILL ADJUST

The heat of the studio might feel intense at first, but I promise, your body will adjust to it. Know that it can take up to 3 classes for your body to become acclimated. Especially for the first few classes, be sure to be hydrated, breathe, and take breaks as needed. Do your best to stay in the room and allow your body to acclimate to the space appropriately. Though it might be tempting to run out of the heated room, don’t! The sudden change in temperature might be too much. Just know that soon your mind will be so engaged with what’s going on with your body—balance, placement, alignment, etc… that it will forget about the heat.

STAY HYDRATED

Be sure to drink plenty of water prior to class and take water with you into class. Also,  avoid eating an hour before class starts. If you’re hungry ahead of time, have a light snack, like fruit or nuts. You’ll regret indulging in sweets or rich foods prior to class.

DON’T LET SWEAT BRING YOU DOWN

Embrace the sweat and expect a lot of it. Sweat is very cleansing and detoxifying so enjoy it. To help with the sweat, you may want to bring a towel or two with you to class-  one small hand towel to wipe off sweat and a larger towel to lay over your mat. Otherwise, you may find yourself slipping and sliding between poses. Certain mats, such as the lululemon 5mm reversible are great for hot yoga. They are slip resistant and also have an antimicrobial additive that helps prevent mold and mildew from growing.

BREATHE

If you’ve taken yoga before, you know that your breath should guide your practice. This is especially true for hot yoga. Let your body take the deep inhales and exhales that it needs, especially during the more challenging poses, this will help cool you down and keep you calm and relaxed.  Avoid holding your breath or taking short, shallow breaths which will escalate your heart rate or make you feel dizzy or lightheaded.

STAY INWARD

Hot yoga is incredible. Go in with an open mind and get ready to have fun. Know that as in all yoga classes, everyone is at a different level so don’t compare yourself to the person next to you. Check your ego at the door and don’t become discouraged if you can’t take the same variation of a pose as your neighbor, find what feels right for you. Your first few hot yoga classes are about getting used to the temperature, the poses, and the environment. If things become too intense it’s ok to take a child’s pose. Listen to your body.

DON’T OVERTHINK, JUST DO

Things may feel hard, challenging, or just downright impossible, but know that you are capable of more than you think. Attempting challenging poses can be fun and with time, patience, and practice can be very attainable.  Change the script in your mind from one of “I can’t” to “I can”. Just allow the teacher to guide you and move through each pose with confidence and strength!

KEEP PRACTICING

You did it! You might feel a little shaky after your first class, but you’ll also feel cleansed, empowered, and strong. It’s a feeling like no other. After class, remember that hydration is essential, to replace the fluids you lost through sweating in class. Get ready for your next class- sign up online and perhaps even consider trying another instructor. Practicing yoga 2-3 times week can be essential in helping your overall physical and mental health.  The more frequently you practice the sooner you’ll see results-  such as better range of motion and flexibility, strength, reduction in stress, and better posture to name a few.

NAMASTE!

10 Tips For Anyone New To Yoga!

“Yoga is 99% practice and 1% theory.”

The best advice I could give anyone new to yoga is to just show up. Don't overthink it, just do it. Check your ego at the door and get ready to have fun. Allow your mind and body to be open to new experiences both physically and mentally. Yoga studios are not spaces for competition; they're a starting point for an inward journey. So get ready to start yours!!

Your first few classes might be a little confusing until you become familiar with the poses and breath. Know that it’s ok, we all have to start somewhere. Do the best you can to follow along and remember to avoid placing any type of judgement on yourself.

Here are 10 tips to keep in mind for your next yoga class:

Arrive early to your first class.

That way you can register, get set up, acclimate to the space, and introduce yourself to the teacher.

Don't eat right before class and remember to drink plenty of water.

Refrain from eating at least two hours prior your practice. Eating before can cause you to become nauseous during your practice and cause painful digestive problems.  Also, drink plenty of water before, during, and after class (especially after a hot yoga class). Replenishing after class is important to help avoid soreness, cramping and dehydration.

Bring a friend or family member along with you.

Spread the joy and love of yoga... it might even help ease your nerves the first time around.

Wear comfortable clothes.

Try to avoid clothing that is too baggy or loose fitting. It’s best to wear clothing that is fitted, moisture wicking, and breathable. And remember to take off your socks!

Put your mat in the back of the room.

When I was new to yoga, I liked having a view of all the other yogis in the room. That way, if I needed a little guidance during a pose, or wanted someone to model the pose for me, I could look around at what my neighbors were doing.

Bring a towel.

Bring either a small hand towel with you or a larger towel to place over your mat, especially during a hot class. This will help you from slipping and sliding during class and allow you to wipe the sweat from your eyes.

Invest in a good yoga mat:

Many studios allow you to rent or borrow public mats. However, it’s nicer, cleaner, and more sanitary to have your own. A good yoga mat is essential to helping with your grip and can provide a little extra cushion for your hips and knees during floor poses. My favorite mat is the 5mm Reversible Mat from lululemon.

Accept your feelings.

If you become emotional during or after a yoga session, it’s normal. Sometimes releasing tension in the body (especially in the hips) or when opening our heart (during backbends) you begin to release a ton of emotions too. It’s important to remember that anytime you work with the body, you are also working with the mind and the energy system, which is the bridge between body and mind. Therefore, emotional breakthroughs can be seen as markers of progress on the road to personal and spiritual growth.

Remember, it's your practice!

As you move, breathe and flow, remember to listen to your body. If something hurts, don’t do it, if you need a break, take a child’s pose. Remember, don’t take yourself so seriously, be sure to smile and have fun!

Try several teachers and classes.

Don’t be afraid to test out a variety of different teachers and classes until you find what’s right for you! You will figure out exactly where you need to be and what works for you!

NAMASTE!