Tips for those new to hot yoga


For most individuals, it takes approximately 14 days for the body to acclimate to the temperature of the hot yoga practice room.


If you become dizzy or nauseous come to the floor in child’s pose.


Always listen to your body, be patient with yourself.


Drink plenty of water both before and after class. If you feel the need to hydrate during class, try to wait until the class is at least half over because it will slush around in your stomach and could make you sick.


To prevent colds it is a good idea to put on dry cloths at the end of the class and cover your head before leaving the studio.


Do not eat heavy meals for at least 2 hours before class.


Dress comfortably with light stretchable clothing.


Refrain from using heavy fragrances. 


Turn cell phones off.


Bring all valuable into the practice room but leave your shoes, bags and other articles in the reception area.


When crossing the practice room try not to step on others’ mats. Many yogis consider their mats sacred space which should only be entered by invitation.


Try to avoid comparing your abilities and skills to others. Do not force yourself to become immediately flexible or strong; both will come in time.


Students always have the right to decline any assist or physical contact offered by the teacher.


Feel free to ask any questions before and/or after class. Providing teachers with feedback, questions and/or comments will help the teacher to enhance your practice


The names of the postures are often told to you in Sanskrit, an ancient Indian language.


Never try to work through pain, but allow yourself to feel stretch and feel discomfort.


Some people feel worse for up to two weeks after starting a regular practice. This is because the postures cause the body to eliminate toxins. After this, you will start to feel much better, because you are stretching muscles which may not have been used before. 


Do your best but do not strain or overdo it.


The heat has many benefits ...

The heat means we can get into postures more deeply and effectively - plus the benefits of the postures come quickly. Like thousands before you, you will find that practising yoga in the warm room creates a satisfying and almost addictive feeling of achievement.


  • Your body burns fat more effectively, fat may be redistributed and burned as energy during the class. It is common to lose centimetres of shape in a very short time

  • The heat produces a fluid-like stretch allowing for greater range of movement in joints, muscles, ligaments and other supporting structures of the bod

  • Capillaries dilate in the heat; more effectively oxygenating the tissues, muscles, glands and organs and helping in the removal of waste products

  • Your peripheral circulation improves due to enhanced perfusion of your extremities

  • Your metabolism speeds up the breakdown of glucose and fatty acids

  • You benefit from a strengthening of willpower, self control, concentration and determination in this challenging environment

  • Your cardiovascular system gets a thorough workout

  • Your muscles and connective tissue become more elastic and allow for greater flexibility with less chance of injury and improved resolution of injury

  • Sweating promotes detoxification and elimination through the skin - which is the body's largest eliminating organ

  • Just as when your body raises its temperature to fight infection, the raised temperature in the room will assist in improving T-cell function and the proper functioning of your immune system

  • Your nervous system function is greatly improved and messages are carried more efficiently to and from your brain

  • Metabolism improves in your digestive system and in the body's cells (that is food in the gut and nutrients in the cells)

Our bodies are naturally self-regulating and self-healing. They just need to be boosted when it is out of balance. Hot yoga provides this boost by gently stretching, squeezing, and massaging the internal organs, spine, muscles, tendons, and joints. It flushes out the cardiovascular system, and stimulates the endocrine, nervous, and reproductive systems. Toxins are eliminated. The central nervous system is both energized and soothed. The lymphatic system is flushed out and the immune system is built up.


The room is heated to keep the body from overheating (contrary to popular belief), protect muscles to allow for deeper stretching, detoxify the body (open pores to let toxins out), thin the blood to clear the circulatory system, increase heart rate for better cardiovascular workout, improve strength by putting muscle tissue in optimal state for reorganization, and reorganize lipids (fat) in the muscular structure.

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1233 Westfield Street, West Springfield, Massachusetts 01089


Tel: (413) 575-6607

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