Brandie Frommelt on What to Expect at Bikram Yoga

If you've been thinking of starting a yoga program, you may be curious about the specific discipline of Bikram yoga, also known as "hot yoga."  As you can probably guess, hot yoga classes are held in rooms that can be as hot as 105 degrees Fahrenheit, with 40% humidity. Although this may sound like a new form of torture, there are actually many benefits to doing yoga under these conditions.  The intense heat means that your body will be more flexible, which is good for your muscles, bones, and internal organs, and it will help your body flush out waste products, impurities, and toxins.  It can help relieve the symptoms of some kinds of chronic disease, and it also helps to improve blood flow and the distribution of oxygen throughout the body.

 

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Are you ready to begin hot yoga so you can reap all of these benefits?  If so, here's what to expect on your first day…

You'll want to bring a big bottle of water so you can stay hydrated, a yoga mat and a towel to put on the mat, and a small towel to wipe any sweat off of your face and neck. 

 

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You might want to invest in some clothes that will keep the sweat away from your skin.  At the very least, wear clothes that aren't too baggy, or they'll get in your way.

It is hard to say what to expect in your specific class.  Your teacher will have a style all of his/her own.  For instance, they might prefer loud music, quiet, relaxing music, or no music at all. 

 

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Remember not to push yourself too hard, take long, deep breaths, and drink lots of water.  After class, make sure you drink a lot of water and are OK to drive.

Your first try at Bikram yoga will be challenging, but there are many benefits if you stick with it. If you have any questions about Bikram yoga, contact Brandie Frommelt.

REPOST: Beginner tips for hot yoga

Because of the notorious pressure cooker atmosphere in the Bikram hot room, It’s completely natural for one to be intimidated when trying out Bikram yoga for the first time. Good thing online fitness magazine Fitsugar offers some pointers to remember when doing Bikram hot yoga as a beginner.

Hot yoga, aka bikram yoga, can be quite intimidating for those who are either new to yoga in general, or haven't been to a hot yoga class before. If the 105ºF temperatures aren't enough to scare you away, the thought of getting sticky and sweating with a group of strangers can be enough to turn you off of it. But, once you get past the heat and the sweat factor, hot yoga classes can provide you with some of the best workouts of your life. Here's what you should know before attending your first hot yoga class. 

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• What to bring: Unlike traditional yoga, hot yoga requires a few more accessories to make the class more enjoyable. I like to bring a big bottle of water so that I can stay hydrated throughout class; my own yoga mat; a slipless yoga towel to help keep me in place during the practice; and a smaller towel for face/neck sweat. Note: towels are not required, but with all of the sweating you do, they are nice to have. 

• What to wear: I tend to just wear my regular yoga clothes to class which are made out of sweat-wicking materials. I would suggest steering clear of baggy or articles of clothing made out of cotton because anything baggy will just become a nuisance, and cotton actually traps sweat, so you'll feel even more uncomfortable. 

• What the atmosphere is like: As soon as you walk into class, the sudden temperature change will be a shock to your system. You'll feel like you just stepped foot into the Sahara Desert! Find a place in the room to set up your mat and towel, and within a few minutes you'll acclimate to the temperature. Some men choose to not wear shirts, and sometimes just tiny bike shorts during class, so don't be alarmed if a half-naked man walks in (now for a half-naked woman, that I've never experienced!). I've been to some classes where people are really chatty before and want to talk about the weather, etc., but I actually prefer the classes where it's complete silence beforehand — helping you get your "om" on before the teacher walks in. 

• The actual class: All hot yoga instructors bring their own flair and style to class. Some teachers use loud, rhythmic music, while some use quiet, meditative music, while some don't use any music at all. And just like other types of yoga, the poses can be really intense and be held longer than others, or quick, like a flow sequence. Remember to keep filling your lungs with air, taking long deep breaths throughout your practice. If you need to stop at any point during the class because you are feeling nauseous or dizzy, make sure you stop and drink some water. And if you need to rest to catch your breath, just go into child's pose and take the time you need before continuing. It's better to go into child's pose and take a break, rather than push yourself to a point that could be potentially harmful. It's normal to feel a bit light-headed during class because of the extreme heat, but if you feel like you're going to faint, naturally you can excuse yourself from the room. I've heard of classes where the teachers forbid you from leaving once the class is started, but first and foremost, you need to take care of you, so if you feel unwell, don't push yourself. Feeling uncomfortable is common, being in unbearable pain is not.

• The sweat factor: Be prepared to sweat. You're going to drip sweat from places you didn't even know could produce sweat. And if you think you're sweating, just look at how much your neighbor is sweating. Feel free to wipe your face during class with your hand towel if the sweat beads rolling down your face get to be too much. And after class, remember to wipe around your mat for any sweat that escaped your towel zone. 

• What to expect after class: If I ever drive to class, I take a few moments to drink some water and re-connect with reality before taking to the roads. You may feel light-headed, which is perfectly normal, so don't be afraid to extend your Savasana "the corpse pose" for a few minutes longer, or hang out in the entrance of the studio before continuing on with your day.

Brandie Frommelt is a certified Bikram yoga instructor. Subscribe to this Twitter account for more yoga tips.