5 Key Ways to Prepare for Hot Yoga Class to Perform at Your Best

*Updated August 2024

How do you prepare for hot yoga class like a pro? It’s important to be both physically and mentally ready to handle the rigorous nature of the class. Therefore, there are some key things you must do to prepare for hot yoga class to ensure that you have the best possible experience.

I’ve been practicing Bikram yoga for years. It’s my favorite style of yoga, hands down. And, it changed my life in so many ways. (Read about the benefits of yoga here.) However, it is also one of the most intense styles of yoga. Therefore, in order to feel confident walking into a 90 minute class, it’s important to do all the right things beforehand.

What is Hot Yoga?

When people use the term “hot yoga”, they are usually referring to Bikram yoga. But, be careful when signing up for a hot yoga class. Ask your yoga instructor if it’s a hot yoga class or a Bikram yoga class. There’s nothing wrong with a hot yoga class, but you should know what you’re signing up for.

Bikram yoga is 90-minute yoga practice consisting of the same 26 poses (repeated twice) that are held for a specific amount of time. You can expect the studio to be heated to about 105 degrees with approximately 40% humidity. And, I’ll be honest, at over 100 degrees, you will sweat like never before!

5 Key Ways to Prepare for Hot Yoga Class

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Benefits of Hot Yoga

So, why practice hot yoga? There are so many wonderful advantages of practicing yoga. However, Bikram yoga has its own set of unique benefits. And, once you start practicing, watch out, because it can become addicting in the best way possible.

1. It makes you more flexible.

The heat allows your muscles to warm quickly. As a result, you can get a deeper stretch than if you were practicing at room temperature. And, the high temperature will help increase your range of motion so you can go deeper within each pose.

2. It gives your skin a healthy glow.

As we age, it gets harder to maintain a healthy, youthful glow that we all love so much! However, hot yoga can significantly improve the look of dull skin. And, although I hate to admit this, I’ve actually pushed myself to go to class when I was feeling lazy simply for the afterglow!

Your heart rate increases during a workout and gets your blood pumping! The blood carries oxygen, nutrients, and hormones to cells throughout the body, including the skin.

This means that any cardio workout can flush your skin and give it a natural glow. However, studies show that adding heat to your workout increases circulation more than the same workout at room temperature.

3. It’s good for the heart.

Hot yoga may be good for the heart, according to a 2015 study that was published in Evidence-Based Complementary and Alternative Medicine. Regular Bikram yoga practitioners had lower mean blood pressure and resting heart rates than the national United States average. In addition, it’s possible that regular Bikram yoga practice may help maintain healthy blood pressure.

4. It promotes proper breathing.

All styles of yoga will help you to breathe mindfully. However, in Bikram yoga, the increased heat makes it more difficult to breathe. Therefore, it essentially forces you to use proper breathing techniques so that you can continue working through the postures throughout the entire class. (Keep in mind that you can always lay down for a moment if you are feeling dizzy or sick from the heat.)

Proper breathing is also vital to a healthy life because you can take in more oxygen. As a result, you don’t get easily winded. This also means that your muscles get more oxygen, which allows them to work harder for longer periods of time.

5. It improves strength, balance, and mobility.

Bikram yoga is low impact. However, that doesn’t mean it’s easy by any means! In your Bikram class, you will use muscles you didn’t even know you had. Also, by holding the poses and stretches for a longer period of time, you will strengthen the engaged muscles and tone your entire body.

And, Bikram yoga will increase your joint mobility and range of motion. It will also strengthen the skeletal system as you work to master postures and balance against gravity.

5 Key Ways to Prepare for Hot Yoga Class

Now that you are aware of the wonderful benefits of hot yoga, it’s time to prepare for your hot yoga class. So, here are some essential tips to help you succeed in your first class.

1. Hydrate!

Afternoon/Evening Class

Be sure to drink lots of water throughout the day in order to prepare for yoga class. It is commonly suggested that you drink about 20 ounces of water two to three hours before class. Then, drink about 10 ounces of water 20 minutes before the session.

However, if you fall a little behind on your water consumption, don’t guzzle water right before class. Too much water right before starting your practice will leave you feeling bloated and uncomfortable.

Morning Class

If you’re taking an early morning class, you will want to start hydrating the night before. When your body is hydrated, it’s better able to dispel heat more efficiently, making the heated room feel much more bearable. 

In addition, bring a large bottle of water with you to class in order to hydrate during the workout and right after. Throughout the class, try to take a drink every 20 minutes. Your instructor will most like give you instructions in terms of the most opportune times to sip water. Keep in mind that some yoga teachers are more strict than others regarding water consumption during class.

It’s also beneficial to consume water-rich foods like oranges, watermelons, oatmeal, berries, cucumbers, and pineapple. Feel free to replenish with an electrolyte drink or water with lemon after after class.

2. Eat Healthy

Your diet will have a direct effect on your practice, so be mindful of what you eat the day of class. If you’re serious about living a yogic lifestyle then you’ll want to eat a plant-based, or sattvic, diet. This means that your diet will consist mostly of fresh, seasonal, and homemade foods. 

Sattvic Diet

Sattvic foods are organic, minimally processed, in season, and locally-grown, like ripe vegetables, fruits, seeds, nuts, legumes, and whole grains. But, don’t worry, you don’t have to adhere to a sattvic diet to be a yogi or a yoga practitioner.

In order to prepare for your hot yoga class, simply choose natural and healthy foods that are full of nutrients. This will ensure that you are getting the maximum amount of energy from your foods to fuel your practice.

In addition, stay away processed foods which will make you feel bloated or weighed down in class. And, avoid foods that are too sugary or full of empty calories. Any unhealthy food choices may prevent you from doing your best. And, if you’re not feeling well during class, you won’t enjoy all the benefits. You may even have to leave the room which will cause a disturbance and pull you away from class.

Finally, stop eating at least a few hours before class. Personally, I stop eating about 4 hours prior to class. This gives me enough time to digest my meal in order to practice comfortably. My go-to lunch is usually something like a leafy green salad with protein and some celery and peanut butter.

3. Arrive Early

One of the best ways to prepare for your hot yoga class is to get there early. I always arrive 30 minutes ahead of time. You will need that amount of time to get in the right head space so you can have an awesome class!

After you change into your yoga outfit, head into the studio and find a comfortable spot. I personally like being in front so I can use the mirror. This helps me to gauge how I’m doing in certain postures. However, if you’re a newbie, your yoga teacher will likely advise you to sit behind more advanced practitioners for additional support.

Next, set up your mat and yoga towel. In Bikram yoga, it’s important to purchase a well-designed mat that has good grip. Be sure to put a yoga towel down on your mat because even a quality mat will get slippery due to all the sweating you’ll be doing! Now all you have to do is relax, breathe, and acclimate yourself to the temperature of the room.

4. What to Bring

At every Bikram Yoga class, I bring the following:

• a quality yoga mat
• a non-slip yoga towel
• a hand towel
• water
• an extra hair tie

The hand towel is useful for when you slip during a pose from sweat. If that happens, just use your towel for support. (It can be especially useful to wrap around your foot in Tree Pose or the the top of your arm for Crow.) Your yoga teacher will instruct you on how to best position your hands with your towel if she/he sees you slipping or struggling, so it’s good to have it handy.

These are all important tools of the trade in a Bikram yoga class. But, also inquire with your yoga teacher to be sure that you’re prepared. You’ll want to have everything in place to enjoy a smooth, successful yoga class.

5. What to Wear

You don’t need to wear a trendy outfit to your Bikram yoga class. Actually, most people don’t. However, be sure to wear good quality, form-fitting clothing that won’t interfere with movement. Personally, I simply invest in a few good sports bras and several pairs of yoga shorts and mix and match.

Tight and breathable clothing is key. So, be mindful when purchasing yoga shorts. If they’re not tight enough at the leg openings you could end up revealing a lot more than you’d like to while performing the postures! And, that’s one reason why some yogis prefer leggings. They can also be easier to grab onto during poses while you’re dripping in sweat! Finally, it’s best not to wear baggy or sloppy clothing which will hinder your practice.

Additional Yoga Etiquette

After entering the room, don’t talk, or at least keep conversation to a whisper. Many people prefer to meditate before class. If you’re new to this style of yoga, set up near the back so you can observe other practitioners. Many Bikram yoga instructors will only instruct the class, not practice alongside you.

And, don’t forget to give your fellow classmates enough room to practice comfortably and see themselves in the mirror. Also, if you can help it, try not to leave the room during class. It can be distracting for everyone else, and it’ll make it more difficult for you to adjust to the heat and get the full benefits of class. Instead, lay down for a moment and focus on your breathing if you don’t feel well. (And, don’t worry, I’ve been there!) This should alleviate the discomfort or dizziness that may occur.

So, now you’re ready to attend your first hot yoga class! And, after 90 minutes of hard work and profuse sweating, you’ll feel almost like a veteran!

The Journey Starts Here

Hot yoga is challenging, so don’t be too hard on yourself in the beginning. It’s normal to feel uncomfortable when you start something new. However, yoga class is the one place where you can leave your ego at the door and free yourself from judgement. And, it’s the perfect venue to work through feelings of insecurity or frustration.

Hot yoga will not only get you in top-notch shape, it will help you expand spiritually and emotionally, as well. The wonderful benefits of yoga reach far beyond the four walls of your studio. Namaste.

Have you ever been to a hot yoga class? What was your experience? Or, have you been thinking about going, but needed a little push? Which of these tips helped the most? Let’s get the conversation started below!

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Disclosure: Melissa Damiani is a participant in the Routine Probiotics Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.