Bikram Choudry’s beginner yoga class is offered in studios around the world. Each class is made up of 26 yoga poses and two breathing exercises. The yoga workout is completed in a room heated to 105 degrees Fahrenheit, which is why this form is also called “hot yoga.” Many beginners are excited to try the series because of the benefits it has for flexibility, strength, balance and focus, but if they have a poor first class experience, they might not try this type of yoga again. With just a few tips to follow before, during and after class, every Bikram yoga class can be a great one!
Before Bikram Yoga Class
One of the most common problems for new students is being dehydrated. In the hot yoga room, students sweat for 90 minutes straight, so if they're even slightly dehydrated, they’ll tire quickly and possibly even feel dizzy. If possible, a new student should start hydrating a few days before their first class. Drink two to three liters of water the day before class, and consistently drink throughout the day of class, stopping about half an hour before class starts.
Here are a few more tips:
- Find out whether the studio provides yoga mats and towels to new students. If not, bring a yoga mat and two towels; one to put on the mat during class, and one for showering after class.
- Bring a bottle of water.
- What to wear? The rule of thumb is that the clothing should be comfortable to move in, but consider the temperature of the room, too. Women are usually comfortable in shorts and a sports bra, and men wear fitted shorts.
- Arrive at the hot yoga studio early to sign in and receive a short orientation.
During Bikram Yoga Class
Any student’s first hot yoga class can be a bit overwhelming: the teacher moves quickly through the two breathing exercises and 26 postures. However, because the routine is the same every class, before long, the poses are familiar. Here are some tips to make it through class.
- Listen very carefully to the teacher’s words. The instructor doesn’t demonstrate the poses, but provides very precise instructions for how to get into each one. Watch the students in the front row to see what each pose should look like.
- Students should try not to drink water very often during class. If they’re already hydrated well, they won’t need the water, anyway. If they must drink, they should take small sips only. Water moving around in the stomach can feel funny in some of the postures.
- If a new student feels dizzy, they should first try standing still in the center of their mat. If they still feel dizzy, kneel down next. Only after kneeling should they try sitting and then lying down. Standing up, lying down, and then standing up again can easily lead to dizziness.
The best advice for a new student is to pace their practice, relax, and enjoy the class!
After Bikram Yoga Class
Once class is over, there are only three things to remember:
- Start hydrating again right away!
- Make sure to replenish any electrolytes and minerals lost from all the sweating. A banana is a good thing to eat after class.
- Go back for a second class quickly! Sore muscles will be easily healed in the hot room next time.
Bikram’s hot yoga class is a great way to get in shape, focus the mind, and find balance. With these tips, class will be easy to get through.
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