How To Prepare For Hot Yoga: What To Know Before You Go

Are you thinking about trying out your local hot yoga studio, but aren’t sure where to begin? Hot yoga has become popular for its ability to challenge the body and mind, build up a good sweat  and leave you feeling invigorated as well as a little bit wrung out. But stepping into a heated yoga studio for the first time (or even the hundredth time!) can feel daunting if you’re not prepared. Whether it’s your first time or you are looking to level up your hot yoga practice, this guide will help you make the most of your experience.

What is Hot Yoga?

Hot yoga typically refers to yoga classes performed in a heated room, with temperatures ranging from 90°F (32°C) to 105°F (40°C). The rooms are often quite humid and have mirrors on either one or all walls. The heat is designed to loosen muscles, deepen stretches, and promote sweating, which many people claim aids in detoxification. You may hear ‘Bikram Yoga’ used interchangeably with ‘Hot Yoga,’ but there is a difference between the two. 

Hot Yoga vs. Bikram Yoga

While Bikram Yoga is a type of hot yoga, the two are not the same. Bikram Yoga, founded by Bikram Choudhury in the 1970s, follows a strict formula of 26 specific poses and two breathing exercises, performed in a room heated to exactly 105°F (41°C) with 40% humidity. There is usually no music or chanting present in a Bikram class. Hot yoga however, is a generic term used to describe a variety of styles and sequences practiced in a heated room. This allows for flexibility in the room temperature, class sequence, the skill level required as well as whether or not music is played. Today, Bikram classes have mostly fallen out of favor and hot yoga is the predominant style you might find at your local studio. 

Where Did Hot Yoga Originate?

The concept of practicing yoga in a heated environment can be traced back to traditional yoga practices in India, where the naturally warm climate facilitated deep stretching and sweating. Bikram Choudhury popularized the modern, studio-based version in the 1970s, leading to the global hot yoga movement we know today.

So, you’re still thinking of diving in! Here are my top tips to help you make the most of your hot practice.

 

First off, Who Should Avoid Hot Yoga?

While hot yoga offers many benefits, it’s not suitable for everyone. You should consult with a healthcare professional before practicing if you:

• Are pregnant - There are different schools of thought on this, however most insurance companies will not cover a yoga teacher for insurance if they are teaching hot yoga to someone pregnant, and many pregnant people feel unwell with too much heat.
• Have heart conditions or high/low blood pressure.
• Experience heat intolerance or dehydration easily, and generally don’t feel well in the heat.
• Are recovering from injuries or surgeries which may be aggravated by the hot practice.

Always inform your teacher if you have any health concerns before class.

 

Tip #1: Hydrate, Hydrate, Hydrate!

Hot yoga means A LOT of sweating in a very humid room, and staying hydrated is the key to staying safe and enjoying your experience. Here’s how to hydrate effectively:

• Before class: Drink plenty of water throughout the day. Aim to start hydrating at least 24 hours before your class. Electrolyte drinks can also help replenish minerals you’ll lose through sweat. Coconut water is a crowd favorite drink for this very reason.
   
• During class: Bring a large water bottle to sip on when needed. The instructor will typically give water breaks during class and encourage you to drink when needed.
   
• After class: Continue drinking water and consider having a post-class electrolyte boost to help you recover.

Tip #2: Dress Lightly and Comfortably

Wearing the right clothes can make or break your hot yoga session. Opt for:

• Light, moisture-wicking fabrics: Avoid cotton, which absorbs sweat and becomes heavy. Choose breathable materials that dry quickly. Consider layers that can be comfortably removed during class. Hot yoga is a very body positive environment and people often will practice in a sports bra and yoga pants, or simply shorts.
   
• Fitted, stretchy clothes: Loose clothing can feel awkward and trap heat, while fitted clothing generally allows for better ease in movement as well as comfort.
   
• Extras: Bring an extra change of clothes to change into after class.

Remember, despite what clothing companies might tell you, you don’t need to have fancy ‘yoga’ clothes to practice yoga. Wear what you feel most comfortable in to ensure you have a positive experience. 

 

Tip #3: Bring the Right Gear

Yoga studios will carry whatever props you generally need in class. To avoid renting or buying some of the essentials each time though, try having these three items on hand:

• Yoga mat: Invest in a non-slip mat designed for hot yoga. The extra grip will keep you steady when things get sweaty.
• Towel(s): A mat towel prevents slipping, and a smaller towel is perfect for wiping your face and hands during class.
• Water bottle: A reusable bottle with water or an electrolyte drink.

Tip #4: Skip the Heavy Meals

Eating too much before hot yoga can make you feel heavy or uncomfortable. Try to have an empty stomach and not eat for 2 hours before class. If you need to eat, stick to a light snack like fruit, yogurt, or a small smoothie before class. 

Tip #5: Arrive Early

Give yourself time to adjust to the heat and settle in. By arriving 15-20 minutes before class for your first time, you’ll be able to ask the teacher any questions, choose a spot in the room that feels comfortable for you (closer to the door is often cooler) and acclimatise to the heated room. Studios typically open the doors 20-30 minutes before class starts for this reason. Use this time to relax and set an intention for your practice.

 

Tip #6: Listen to Your Body

Hot yoga can be intense, and everyone’s body reacts differently to the heat. Respecting your limits is the first practice of yoga!

• Take breaks: If you feel lightheaded or overwhelmed, take a child's pose or step out of the room if necessary. Never feel like you cannot leave the room or take a break - it is always an option!
   
• Pace yourself: Focus on your breath and your own practice. Move mindfully through the poses and don’t feel pressured to keep up. This is your time to practice and it is not a competition. A good teacher will never be offended by you doing you! 

Tip #7: Be Mindful of Heat Risks

Practicing in a heated environment requires a little extra caution and awareness:

• Avoid over exerting yourself, as this can lead to dizziness or nausea.
• Be mindful of signs of dehydration, such as headaches, fatigue, or dry mouth.
• If you experience any unusual symptoms, stop immediately and seek help.

Our bodies are all different, so hot yoga is not for everyone! If you discover this about yourself, don’t feel guilty, just attend yoga classes in regular rooms instead! 

Tip #8: Leave the Ego at the Door

Hot yoga is not about achieving the perfect pose or outlasting the person beside you. It’s about tuning into your own body and practice. Let go of comparison and find the joy in exactly where you are today.

 

Tip #9: Practice After-Class Care

After sweating it out, how you end the class is just as important as how you began:

• Cool down: Take a few moments to rest and rehydrate after class. Rehydration is key.
   
• Shower: Rinse off sweat and refresh your skin with a quick shower. Most hot studios have showers for this very reason. 

Bonus Tip: Prepare Mentally

The heat can feel intense, especially for first-timers. Approach the practice with an open mind, and remind yourself that it’s okay to rest or modify poses. As with anything, the more consistent  you are, the easier and more familiar it becomes. 

Hot yoga is a wonderful way to challenge yourself both physically and mentally and the heat can be a welcome relief on those cold winter days. With these tips and a deeper understanding of what to expect, you’ll be well-prepared to step into the studio and embrace the heat. Happy sweating!