New to Hot Yoga?
Everything you need to know to prepare for your first class.
Everything you need to know to prepare for your first class.
Welcome! Taking your first hot yoga class can feel both exciting and a little intimidating. We're here to help you prepare for success and ensure your initial experience is positive, safe, and transformative. This guide covers everything you need to know before stepping into the heated studio.
A typical hot yoga class takes place in a room heated to 95-105 degrees Fahrenheit with controlled humidity. This environment may feel intense at first, but your body adapts quickly, usually within a few classes. The heat allows your muscles to warm up safely, enabling deeper stretches than you might achieve in a regular-temperature room.
During the 90-minute beginner class, you'll be guided through 26 postures and two breathing exercises. Each posture is performed twice, and the instructor provides continuous verbal guidance. You don't need to know the poses beforehand; simply listen and follow along to the best of your ability. Remember, yoga is a practice, not a performance.
Begin hydrating at least 24 hours before your first class. Drink plenty of water throughout the day, and consider adding electrolytes to prevent dehydration during your practice. Avoid alcohol and excessive caffeine before class, as these can intensify the effects of the heat.
Practice on a relatively empty stomach. Avoid eating heavy meals within 2-3 hours of class. A light snack like fruit or a small smoothie 1-2 hours before can provide energy without causing discomfort. After class, refuel with a balanced meal containing protein and carbohydrates to support recovery.
Choose lightweight, breathable clothing that allows freedom of movement. Form-fitting options help instructors see your alignment and prevent fabric from falling into your face during forward bends. Most practitioners prefer shorts and a tank top or sports bra. Avoid heavy cotton that becomes waterlogged with sweat.
Arrive early: Come at least 15 minutes before class to check in, set up your mat, and acclimate to the heat.
Start near the back: Position yourself where you can see the instructor and more experienced students for guidance.
Rest when needed: If you feel overwhelmed, it's perfectly acceptable to sit or lie down in Savasana (corpse pose). Stay in the room and breathe.
Focus on your breath: When the heat feels intense, return your attention to slow, steady breathing through your nose.
Don't compare yourself: Everyone's body is different. Your practice is your own; focus on how each pose feels rather than how it looks.
The heated environment is integral to hot yoga's benefits. According to the Yoga Alliance, the leading international organization for yoga instruction, the heat helps:
Most students notice that the heat becomes more comfortable after 3-5 classes as the body learns to regulate temperature more efficiently. Be patient with yourself during this adaptation period.
You may experience a range of sensations after your first hot yoga class. Some students feel energized and euphoric; others feel tired and ready for rest. Both responses are normal. Drink plenty of fluids to rehydrate, eat a nourishing meal, and get adequate sleep to support your recovery.
It's common to feel sore for a day or two after your first class, particularly if you're new to exercise or haven't practiced yoga before. This soreness typically diminishes as your body adapts to the practice.
Ready to begin? Check our schedule and sign up for a class today. If you have questions or concerns, please don't hesitate to contact us. We're here to support your journey.