Are you excited about trying hot yoga but aren’t exactly sure how to prepare for hot yoga? It is definitely not a normal workout class so it makes sense that you are confused and are looking for guidance for your first time.
This post will explain everything you need to know about what to bring to hot yoga, what to expect in a hot yoga class, and the physical and mental benefits of this amazing practice.
By the end of this post you will have all the information you need to sign up for your first hot yoga class!
*hot yoga is not suitable for everyone. If you have a medical condition, talk with your doctor before joining a class
This post is all about how to prepare for hot yoga class.
The Best Tips For Hot Yoga For Beginners
1. Hydrate before, during, and after hot yoga class
You are going to sweat A LOT in this class. Like probably more than you ever realized you could sweat.
Because of this, it is absolutely crucial that you are hydrated before during, and after class.
Don’t go overboard with drinking water but listen to your body and make sure your water bottle is close by.
If you want to switch things up you can get a coconut water or sports drink with electrolytes to ensure you feel hydrated and replenished!
2. Eat something light before going
This tip is going to depend on the person so check in with your body and your needs.
Something you don’t want to do before going to a hot yoga class is have a heavy meal. Trust me, you could be miserable with a full tummy in a room over 100 degrees Fahrenheit.
If you are going to eat before a hot yoga class, opt for a light snack. That way you get a boost of energy but you don’t feel stuffed while in a humid room.
That being said, some people enjoy hot yoga on an empty stomach. It may take some trial and error to find what works best for you and your body!
3. Prepare mentally for the heat and challenge
If you are new to hot yoga there may be a bit of a learning curve to the class that could shock you.
Maybe you’ve tried a few yoga classes but doing yoga in a hot room truly is a much different experience. The intensity of the class may push you to your limit but that is also where the most growth happens.
What kinds of thoughts pop up for you during these tough moments and how do you support yourself?
Yoga is the practice of finding awareness of the present moment no matter what the present moment contains. That is the beauty of yoga and the tough part.
4. Choose a spot in the back row
If you have been to a few yoga classes but are still worried about keeping up, consider choosing a spot in the back row of class.
This gives you an equal view of the yoga instructor and other yogis in class who may have more experience.
Some people learn better through seeing how things look rather than verbal instruction. Don’t be afraid to look around or try modifications that others are doing if it feels safe for you.
{RECOMMENDED POST: Ultimate Guide to Your First Yoga Class (Everything You Need to Know To Feel Confident)}
5. Pick a hot yoga outfit you are comfortable in
So what do you wear to hot yoga? Most people opt for less clothing but it is up to you and what you feel comfortable in!
Yoga shorts and moisture-wicking sports bras are popular yoga outfits for hot yoga since you are sweating buckets.
If you prefer to be a bit more covered up be sure to wear loose-fitting clothing so that air can flow on your body.
It may take a few classes to decide what yoga outfit works best for you and it really comes down to personal preference.
What you wear to yoga doesn’t make you more or less of a yogi.
6. Decide what to bring to hot yoga
Similar to a regular yoga class, you don’t need to bring a whole lot to hot yoga. There are just a few things that will make you feel more comfortable and enjoy the class to the fullest!
Here are a few things you may want to bring to hot yoga
- Yoga mat towel (beach towel is ok too)
- Hand towel to wipe your face and body
- Reusable water bottle with cold water
- Change of clothes for after class
7. Bring a yoga mat towel and a small towel for your face
Aside from your yoga mat, you may want to bring a mat cover or beach towel to put over your yoga mat.
This will help so much with absorbing the sweat so that you don’t slip! Also, having a small towel to wipe the sweat from your body helps you to not slip around as well.
I have also found that cork yoga mats help you stay stable over traditional rubber yoga mats. They can be a bit pricey so no need to invest in one for your first class.
8. Consider grip socks or yoga props if you’re worried about slipping
For most people, you probably don’t need grip socks but if you are really worried about slipping, you can purchase a pair of socks that are sticky on the bottom that will help with stability.
Just like a traditional yoga class, yoga blocks can be used to help you get deeper into poses or aid in stability. Most yoga studios have blocks for anyone to use.
{RECOMMENDED POST: 5 Comfy Yoga Outfits to Try If You are Bored of Your Usual Yoga Leggings}
9. Stay positive and open-minded
So you finish your hot yoga class in a puddle of sweat, maybe a bit light-headed, and declare “never again.” This is completely possible and you wouldn’t be the first person to have this reaction. Hot yoga is intense and you’re not alone.
Unfortunately, you may not like your first hot yoga class. As much as I love hot yoga and want everyone to love it too, there is the possibility that your first class is a flop.
That being said, I encourage you to stay positive and keep an open mind.
Maybe you need to go a few times to learn the best way to prepare your body for class. Maybe it was the wrong teacher or style of hot yoga for you. Maybe you didn’t know how hot the class would actually be!
That is all ok and understandable. But there are so many wonderful benefits to hot yoga so I encourage you to keep an open mind and try again even if your first class wasn’t the best class ever!
9. Choose a hot yoga studio and style of hot yoga that works best for you (Bikram vs. Power Hot Yoga)
So this topic could be a whole blog post on its own but consider if you want to try a Bikram yoga class or a vinyasa-based hot yoga class.
Both of these styles of yoga are done in a heated studio but the flow of the class is much different in each.
In a Bikram yoga class, you do the same sequence of poses every class. In a vinyasa hot yoga class you flow breath to movement.
I suggest giving each a try if you have them in your area and seeing which one you enjoy the most.
10. Rest when needed and listen to your body
There is no denying that hot yoga is challenging both physically and mentally. Just like in all yoga classes, be sure to tune into your body and what you need.
Child’s Pose (Balasana pose) is an amazing option to take a rest and regroup.
Don’t push yourself too hard if you feel like you need a rest. There is no shame in taking a break.
Every day you show up on your mat you will feel different or your body may have different needs. What is happening off our mats impacts how we feel on our mats. So be gentle with yourself and stay present with whatever comes up for you.
How to make a hot yoga room at home?
Personally, I think it is best (and safest!) not to make a hot yoga room at home.
There are certain styles of yoga that are safe to do in the comfort of your own home but others it is best to do in a studio.
The main safety concerns are passing out from the heat or slipping and falling due to the sweat.
Overall, hot yoga is not an extreme sport but it is still beneficial to have a trained professional around to help look out for you.
If you truly want to make a DIY hot yoga room I suggest choosing a small room, closing all of the windows/doors, and using a small space heater.
What not to do before hot yoga?
The most important things to avoid before a hot yoga class are:
- Don’t eat a heavy meal
- No alcohol before class as it will dehydrate you
- Don’t do a heavy workout before this class
- Drink lots of water but don’t go overboard!
Is hot yoga too hard for beginners?
Before taking a hot yoga class, consider trying a yoga class for beginners.
Not only is the class going to be hot and your body needs to adjust but generally hot yoga classes move at a faster pace and involve more advanced poses.
You don’t want to slip in your sweat as you simultaneously try to figure out how to get in and out of poses and their correct alignment.
Before trying hot yoga I would suggest you have a basic understanding of beginner yoga poses (yoga asanas), breathing in a yoga flow, and mindfulness.
Of course, it is not required that you do this but to have an enjoyable experience in your first hot yoga class you will want to have some sort of basis in yoga.
{RECOMMENDED POST: The Best Yoga Poses For Beginners For Your Morning Routine}
Benefits of hot yoga
- Helps manage stress & improves mental health
- Increases flexibility. Some poses feel more accessible in your body due to the heat and your body relaxing.
- You will sweat more which gives you that “detox” feeling. I always feel refreshed after hot yoga.
- Helps you to become mentally strong. It is not easy working out in a heated room
- Weight loss, an improved immune system, promoting heart health etc. are some other benefits that you can read more about here.
*hot yoga is not suitable for everyone. If you have a medical condition, talk with your doctor before joining a class
Are you feeling more prepared for your first hot yoga class? Let us know in the comments below if you have any more questions!
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Stay well,
Maggie
This post was all about helpful tips on how to prepare for hot yoga as a beginner.
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