Tips to Thrive During Your First Hot Yoga Class

vanordenelizabeth
Oct 3
3 min read

I remember my first hot yoga class. It was humbling. It was the class where I realized I could no longer grab my foot for a quad stretch. It was the class where I sweated so much that my hands kept sliding out from under me in Down Dog. It was the class where I needed two days afterwards to recover.

It was also the class where I met the most inspiring teacher I’ve ever known. It was the class where I first realized no one was watching me, and that everyone was on their own quest during that hour. It was the class where I finally fell in love with yoga.

Not everyone is going to have that same experience as I did in my first class. However, here at Toasty Asana, we sure do hope you leave your first hot class feeling proud of what you just achieved. To help reach that goal, we’ve composed a simple list of tips to keep in mind as you go to your first class, so you can leave feeling proud, holding your head high, and knowing exactly what you need to recoup.

Who Should Take Hot Yoga:
At Toasty, our hot yoga is open to all levels. We do recommend folks know the basics of yoga – meaning you understand what prop is what, where the top of your mat is, and maybe some of the foundation postures like down dog, child’s pose or tadasana. In a hot class, the mentality is ‘it’s a marathon, not a sprint.’ That means you don’t have to attempt every single pose. Take time to rest in child’s pose – Savasana and rest are always part of the practice. It also means that our instructors are going to encourage (and teach) prop usage, but will also offer ways to deepen the pose if that’s what you need that day. This is your time on your mat – we make the suggestions; you make the decisions.
What to Wear:
Dress in what you’d be comfortable in if you were going to Hershey Park (or any amusement park) on a 105 degree day. Most women wear leggings and a tank, or a sports bra. Men typically wear gym shorts, tank/tee shirt is optional. At Toasty, we don’t permit long sleeves – trust us, you’ll be plenty warm without them.
What to Bring With You:
A yoga mat, a water bottle (no glass), a sweat towel and if you don’t have a sticky mat bring a large towel as well. Friendly reminder: props are provided, and mats are available for rent if you forget yours.
Fuel Up Wisely:
In the two hours before class avoid having large meals – instead opt for a light snack (banana, granola bar).
Embrace the Heat:
Our best advice is to arrive at least 15 minutes before class. If this is your first time at the studio this will give you time to get oriented or register for class. That 15 minutes will also give you time to go into the studio and adjust. Start by simply laying on your back and feeling the heat for a bit. Take some time for some simple stretches and see how your body adjusts.
Stay Hydrated:
Come hydrated, and keep sipping throughout class.
Have An Open Mind:
This is your time on the mat – use it as you need to. If today is the day to push yourself then go for it. If today is the day to relax then embrace that pause. We’re here to support you in yoga practice - whatever that may be.
Cool Down After Class:
Just like we suggest time to heat up before class, take time to cool down after class. Take time to extend your savasana, stretch, towel off and rehydrate.
Care for Yourself After Class:
In the hours after class remember to hydrate – drink your electrolytes! We also recommend taking a lukewarm shower (avoid ice cold water if possible), and taking time to get a good night’s sleep.
Community Vibe:
If you’re thinking about taking a hot class, or if you just took your first class and are wondering what’s next, feel free to talk to your teacher or to anyone at the front desk to help clarify any of your questions.

Whatever your path and where ever you practice, always approach your hot yoga practice with plenty of grace for yourself. Your time on your mat is for you so ease into the heat, and breathe into the calm.

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