Keeping it Real Hot Yoga

Hot Yoga is a set sequence of yoga postures performed in a heated environment of about 100 degrees or more. The high room temperature allows for increased stretching and flexibility. It also means you will sweat like crazy AND burn off  lots of calories. Hot Yoga is also a great way to tone and lose weight.

 

Because of the hot temperatures, it is essential that you are aware of some basic guidelines to keep yourself safe from dehydration, focused, and to ensure you get the most of out of your practice.

1. Acclimate and Modify. 

If you're new to hot yoga or if you're returning after a break from it, give your body time to adjust. If you are feeling like you need a rest, DO IT. A simple break into Childs or Corpse pose is the ticket if you start to feel dizzy, tired, weak, or uncomfortable. 

Too many times I know I have felt awkward getting out of sync with the rest of the class to break. I have been afraid of ruining the "vibe" of the class. But if everyone is focused on their practice, they won't take notice of you listening to your body. A true yogini listens to what their body tells them over what they THINK the rest of the class will think.

* Please note that extreme dizziness, headache, nausea, confusion, vomiting, cramps, fatigue, weakness, and vision disturbances are cause for immediate concern. Please let your teacher know immediately if you require medical attention.

2. Water, Paani, Agua, Nero, Tubig, Mizu, Shouei.  

However you say it, water is a critical element to Hot Yoga practice. It is recommended that you drink at least 16oz of water 2 hours PRIOR to class.  You should also be sure to drink up after class as well. 

No matter what you have been told, you should always feel comfortable drinking throughout class if your body needs it. However, do be mindful of your mind telling you to take that break during class so as to distract your focus.

 

3. Bring Your Hot Yoga Kit

You should always come prepared for class. Always show up a few minutes early to grap your spot in the room and get acclimated to the heat.  

Always be sure to bring the following items:

• Water bottle
• Mat
  
• Towel for your mat and/or to wipe loads of sweat off your face
• Change of clothes to wear out the studio (your yoga clothes will be drenched!)

4. Grin and Bare It.

In Hot Yoga, wearing less is more. One of the obvious side effect (and benefit) of Hot Yoga is sweating. It is the body's primary defense against overheating, and bare skin enables your body to release heat more easily. 

Shorts and bare minimum shirts are recommended. It is totally appropriate to wear just your sports bra (ladies!) and skip the shirt altogether (men). Do not wear sweatpants and long sleeve shirts to Hot Yoga.

Keep in mind that due to excessive sweating, your clothes will get wet (and possibly see through if not the right material or color).

If you are feeling a bit too bare aware, keep in mind that after the first few minutes of class, no one will be able to see you with all the sweat dripping down their faces.

4.  Get the Docs Approval

Medical conditions such as diabetes, pregnancy, cardiovascular disease, respiratory disease, eating disorders, sleep deprivation, a history of heat-related illness, and being overweight may increase the risk of developing a heat-related illness. If you are taking certain medications you should speak with your doctor prior to practicing hot yoga as they can interfere with the body's heat regulation system and shouldn't be used during any hot yoga practice.