Hot Yoga

Men and women who are ready to take on the challenge of hot/Bikram yoga (version of Hatha yoga practiced in a heated room) will benefit hugely from understanding more about common rules of yoga practice.

Men and women attending their very first hot yoga session may feel powerless because of the routines as well as rules. While each yoga center will take a bit different approach, there're several things to expect that will make the first experience to be meaningful and pleasant.

The ninety-minute hot yoga session is a meditative experience and athletic alike. It is a series of twenty six poses and two concentrated breathing workouts done in a hot classroom (generally anywhere from 34 to around 38 degrees Celsius – equivalent to 92 to 100 degrees Fahrenheit). In case a yoga center uses the Bikram yoga name, the classes have to follow the standards set by Bikram Choudhury, the founder of this type of yoga practice. Yogis will notice that the instructions, pace as well as structure of the session, are generally the same everywhere in the world.

Most of these centers have several rules for beginners. What's more, even in case a student is familiar with some other type of yoga, they're usually considered beginners. Teachers will usually explain these to beginners before the session starts.

Hot Yoga for Beginners

Below are some common rules to be aware of:

Beginners are asked to exercise in the back of the classroom. The instructor doesn't perform the poses. Therefore, men and women in the front row demonstrate for yogis in the back. Yogis with more experienced are asked to take a place up front because of this reason.

All students should make an effort to find a nice spot where they can see themselves in the mirror at the front of the classroom. Beginners are encouraged to look only at themselves throughout the session. This helps elevate the meditative aspects (and the relaxation it brings) of the session.

Hot Yoga Rules

Each yogi should stay in the classroom. Although a lot of beginners find the heat intense, everyone is asked to relax. Beginners must never push themselves to extreme limits, however, sensation that there is a need to vomit is quite usual (after only one or two sessions, this will only happen hardly ever). Walking out of the classroom can even enhance feelings of nausea or nervousness. A lot of men and women respond much better by just focusing on deep breathing and lying down. It is a smart thing to sit out from any pose.

In each hot yoga session, the first water break is scheduled (about 15 minutes in) and a lot of centers encourage yogis to wait for this time to take the very first glass of water. Right after that, yogis are asked to wait until poses are over and to have some water during the short breaks that take place in between sets. Basically, this helps the group keep concentration as well as focus.

Students are encouraged to refrain from chatting. Since the session is part meditation, this helps keep students grounded and also prevents distraction. Furthermore, no yoga props are used.

The breath control used is the same for each pose (not including the two controlled breathing workouts). Throughout the twenty six poses, yogis are encouraged to breath just through the nose. This helps regulate the breathing process and, once more, improves concentration.