WHEN SHOULD I ARRIVE?
Please arrive at least 15 minutes before your first class. This will give you time to sign in and be ready on your mat with everything you need by the time class starts.
WHAT IS THE MINIMUM AGE TO TAKE A HOT YOGA CLASS?
You must be at least 15 years old to participate in a Hot Yoga class. Students under 18 must have a parent or guardian fill out their waiver prior to their first class.
HOW MUCH WATER SHOULD I DRINK?
Drink LOTS of water the 24 hours before your class. Try to drink a minimum of 8 to 10 glasses of 8 oz each throughout the day on days you practice Hot Yoga. Being hydrated will give you a more enjoyable and successful class. You may sip water during class as needed, being mindful to take small sips to avoid discomfort during class.
SHOULD I EAT BEFORE CLASS?
Some people will feel nauseous if they eat a large meal within 2 to 3 hours of class so we recommend having a small snack an hour or so before class. As you begin to take more hot yoga classes you will learn what works best for your body as everyone is different.
WHAT DO I NEED TO BRING TO A HOT YOGA CLASS?
You will need a yoga mat, a large towel to cover your mat and a bottle of water. If you do not have any of these items, they are available to rent or purchase at the studio.
HOW MUCH TIME DO I NEED TO PREPARE BEFORE A CLASS?
Classes start and finish on time at Prana and the front door will be locked when class begins. Because each posture builds on the one before, for your safety there will be no late admittance to class. To maintain the energy of the class for your fellow students, please do your best to stay in the room until the end of class. You can always lay down and rest if you feel overwhelmed.
WHAT SHOULD I WEAR?
Wear clothing that keeps you as comfortable as possible while allowing you to move freely. We find most men wear shorts or a bathing suit with a tank top or no shirt. Women tend to wear a tank top and yoga pants or shorts. Baggy clothes can be uncomfortable as they will get heavy as you sweat in class.
WHERE CAN I LEAVE PERSONAL ITEMS?
All personal belongings, including shoes, may be left in the cubbies in the lobby. No personal belongings in the studio please. Prana Hot Yoga and Body Sculpt is not responsible for any lost or stolen items.
IF YOU FEEL DIZZY, LIGHTHEADED OR NAUSEOUS, DON’T WORRY – THIS IS NORMAL!
If this happens, simply lay down on your mat and take a rest. It is always ok to listen to your body and sit out as many postures as you need. Just staying in the room means you are succeeding- it may take a few classes to to get used to the heat. If nausea is a problem, it could be an issue of having undigested food in your system, or possibly drinking too much water right before or during class.
LET THE BREATH BE YOUR GUIDE.
Your instructors will remind you to breathe all through class. Never hold your breath in the poses! If you find that your breath comes in pants or gasps, this means that you are either not breathing enough in the posture, or that you are pushing yourself too hard.
WHY IS IT HOT?
The heat increases circulation and warms the muscles, making them more elastic and less susceptible to injury.
The heat cleanses the body by flushing out toxins and metabolic waste through sweat and allows for maximum calories to be more easily burned. The heat burns fat more easily. As fat is released during intense exercise, it releases a deluge of fatty acids into the bloodstream. The heat speeds up the breakdown of glucose and fatty acids and can increase the function of the nervous system, meaning that messages are carried more rapidly to and from the brain.
HOW HOT DOES IT GET?
The temperature is set to 104 degrees with some humidity depending on what type of class it is. Our goal is to provide a consistent temperature for the classes, although there are many factors that can affect how hot it feels to different people on different days.
Our studio is equipped with a custom heating system that supplies fresh air flow to keep the oxygen levels high in the room.
WILL I GET IN SHAPE?
Health professionals average the calories burned as between 600- 1,200 per class. This will be affected mostly by how actively you participate in the class. With regular practice you can reshape and strengthen your entire body while shedding excess fat and resetting your metabolism. Additionally, many who want to gain weight find that as Yoga balances their metabolism they are better able to build and keep muscle tone.
WHAT IF I HAVE A HEALTH CONDITION?
You should always ask your healthcare practitioner before beginning any exercise program if you have any serious health condition or injury. With proper practice Yoga can help to heal many ailments, injuries and diseases of the body and mind. It is common for people to find their health conditions greatly improved by the regular practice of Yoga. Some hospitals are now even using Yoga as a form of physical therapy! The heat is soothing for chronic pain and increased circulation often helps injuries heal faster, and the boosted immune system function is helpful for anyone in any condition.
Your health is our highest priority- If you have an injury or health condition it is important to let your instructor know before class- don’t be shy we’ve heard it all before! They will then suggest poses to avoid or substitute variations for postures that may not be appropriate for you. We also emphasize learning how to listen to what the body is communicating to you during class, such as going slowly, and if you feel pain, come back out of the posture to a place that feels ok. In developing this awareness of your body’s signals, your body will be your greatest teacher in the process of health and rehabilitation. We also invite anyone to talk to the teacher before or after class for questions, concerns, or advice.
HOW OFTEN SHOULD I DO YOGA?
Ideally you should come to class as often as you can, 3-4 times a week is optimum for most people to keep seeing positive changes on a day-to-day basis. Beginners especially should come at least this often as the muscle memory and other benefits you create in class are built upon from class to class, and seeing this progress is encouraging and motivating.
How long it takes to see results really depends upon the frequency of practice. With regular practice of 4 times a week or more, you will be noticing changes in your body in around two weeks. Again, as every body is different and you may practice differently from class to class, you may see results in less or more time.
WHAT IF I’M NOT FLEXIBLE?
It is a common misconception that you have to be flexible to do yoga. Yoga involves flexibility, strength, and balance. Yoga is the process of exploring how these three elements develop in the body from class to class. The important thing is to do the postures the right way for your body, since no matter how far you go into the posture you get 100% of the benefit if you are doing it the correct way and following the instructions of the teacher and your body. Bonus- you will get flexible.
WHAT IF I GET TOO HOT?
We ask that if you need a break, that you try laying down or resting in child’s pose for as long as needed. You can also take a water break. It is important to do your best to stay in the room for the entire class. However, we know that sometimes there are exceptions. Valid reasons for leaving the hot room include dizziness, nausea, headache, abdominal or chest pain, bathroom reasons, overheating etc. If you leave, please take time to sit on the bench next to the hot room therefore our instructor can verify that you are ok. Once the class has ended, you are welcome to return to gather your belongings. If you have additional questions about the hot room, please ask any of our staff.