As the name suggests, hot yoga, or Bikram, really turns up the heat. If you can handle a little extra sweat during your Sun Salutations, the benefits of Bikram yoga are well worth it. Since intimidation or lack of knowledge often keeps would-be yogis out of the studio, read on to learn what you can expect at your first hot yoga class.
The setup
Hot yoga is practiced in a studio heated to 105 degrees. There's no way around it - you are going to feel the heat. Instructors advise students not to eat right before class, instead taking in something light one to three hours before. Caffeine and processed foods should also be off-limits.
Prepare your body by making sure your hydrated with at least eight glasses of water daily. Leave loose fitting clothing at home-if you're comfortable, spandex shorts and a sports bra will do well for women; a bathing suit or shorts is best for men. You'll also want a large bottle of water and at least one towel.
As you might imagine, there will be a lot of sweat flying in the classroom from yourself and your classmates. In fact, the opportunity to sweat out toxins is one benefit of this yoga style.
The class
Your 90 to 120 minute session should be the same in the first class as the last. Hot yoga classes go through a series of 26 poses, each of which are practiced twice, accompanied by breathing techniques. Your instructor will talk you through the moves, sometimes demonstrating or adjusting individuals as you go.
The movements might seem challenging to hold or even achieve during your first class. This is normal, so keep in mind that it often gets easier. Also keep in mind that the heat can make you feel more flexible than you really are. Be careful not to push yourself too far into poses that put you at risk for overstretching or injury. Due to the heat and the risk of dehydration, you may feel dizzy or nauseous during class or end up with a headache. Drinking lots of water can help.
After class
As is the case with any workout, the way you feel at the end will vary from person to person. Some people feel ravenous, while others feel like the heat took away any hunger they otherwise might have felt. The temperature and action could make you tired, or the practice may leave you energized. If you stick with it, yoga will make you feel stronger, calmer and boost your mood.
 | Bikram Yoga is style of yoga developed by Bikram Choudhury after his emigration from India to the United States. Not only is the sequence of asanas designed to generate heat to warm the body, these 26 bikram yoga poses or postures are practiced in rooms heated to 105 degrees Fahrenheit. Often called hot yoga, Bikram finds its roots in traditional hatha yoga and is designed to support the increase and movement of fresh, oxygenated blood throughout all parts of the body. |
 | Bikram devotees swear by the 105-degree temperate and specific yoga moves that separate Bikram yoga from the rest of the pack. Read on to learn what is making this brand of yoga so hot right now. |
 | Twenty six poses? Ninety minutes of challenging asanas? Temperatures of up to 100 degrees? Forty percent humidity? How can any of that reduce stress? How does that relieve tension? What are the stress relieving benefits of hot yoga? |
Bikram yoga classes always consist of the exact same 26 Bikram yoga poses, called asanas, each of which is held for 10-60 seconds apiece during the twice-through routine of the class. If you want to be in the know, learn these poses. |
For busy, professional adults, finding methods for fitting a productive fitness program into a hectic schedule can be stressful enough. For many, Yoga offers an opportunity for a unique physical and spiritual work out offering a reduction in stress as well as leaner and more tone bodies. |
