Hot yoga allows its practitioners to safely go deeper into poses, helps release toxins in the body and also reduces the risk of injury, according to The ABC of Yoga. The benefits of practicing yoga in a heated room are widely debated, according to the Seattle Times, which stated that « few researchers have studied the physical and mental effects of hot yoga…leaving…practitioners as the main guide to its benefits or harms. » Nonetheless, there are several steps to take both before and during your hot yoga sessions that will help you get the most out of your yoga practice.

Step 1

Fuel yourself early, and skip the pre-workout snack. Bikram yoga is rather demanding, so it’s crucial to fuel your body throughout the day in preparation for the class. Eat plenty of calories — but try to avoid heavy, greasy foods that are sure to cause a churning belly during your class — and drink plenty of water throughout the day. Stop eating and drinking at least one to two hours before class.

Step 2

Be prepared. Wear lightweight, breathable clothing that fits snugly against the body. Along with your yoga mat, come to each class with a bottle of water to keep you hydrated and a towel to wipe away the sweat. If you’re prone to heavy sweating, a larger non-slip yoga towel might also come in handy — just lay it across your yoga mat to keep you from slipping and sliding as you move through the poses.

Step 3

Talk to your teacher before class. Whether this is your first or your fiftieth class, let your teacher know when you need extra help. Most bikram yoga teachers are passionate about the practice — and they want to help you achieve your best possible practice.

Step 4

Accept your personal limitations. It can be a bit frustrating to be the only person in a crowded Bikram class who can’t perform a particular pose, but pushing your body too hard will only cause injury. You might breeze through the class one day, only to find yourself struggling the next day. Try to begin each class with no expectations, and understand that your body is always changing and learning.

Step 5

Learn to love child’s pose. It’s a very restful pose, and it’s the one you should return to any time you feel overwhelmed, dizzy or nauseated. Take a few minutes to rest, and once you’re feeling better, quietly ease back into the lesson.

Step 6

Practice at least six days per week for the first two months of your Bikram practice. Although it might be challenging to set aside this much time in your busy schedule, an almost-daily dose of Bikram helps your body and mind better adapt. After two months, adjust your Bikram schedule based on your body’s needs — some people feel best when practicing five times per week, while others prefer the heat just two or three times a week.