Nervous about your first hot yoga class? Don’t sweat it! Here are a few tips to help you prepare…

Bikram yoga (commonly known as “hot yoga”), consists of a structured sequence of 26 Hatha yoga poses, combined with Pranayama breathing exercises. The unique thing about hot yoga is that it is done in a room that is 105-degrees. The heat is thought to improve flexibility, while causing you to burn more calories than you would in a cooler yoga class.

While hot yoga can be very beneficial, it can also be intimidating – especially for beginners.

If you are new to hot yoga, here are a few tips from Yoga.com for staying safe while getting the most out of your first hot yoga class:

Before class:

• Eat your last meal minimum 3 hours before the class. If you have to, opt for a light snack. Anything heavy will make you feel dizzy and uncomfortable during the practice.
• Pack two large towels. You will need one for the shower and the other to put over your mat to absorb the sweat (*and trust me, you won’t believe the amount of fluid your body is capable of producing)…

During class:

• Resist wiping all of the sweat away. Sweat evaporation helps you cool off. You can wipe off your hands or feet if it helps you get into the posture, but don’t towel dry the rest of your body.
• Don’t psych yourself if you can’t do some poses. With enough time and effort, you’ll get there…
• Take it one pose at a time. Focus on understanding the technique and aligning poses with your breath.
• Lighten up. Don’t judge. Don’t take yourself too seriously.
• Feeling dizzy? Stop. Drink up. Get into a child’s pose or lie on your back and restore your breath.

After class:

• Refuel. During the practice, your body will lose a lot of water, so it’s important to rehydrate with water and electrolytes shortly after. You can add Emergen C (or simply sea salt) to regular filtered water or grab a coconut water drink…

Not sure if hot yoga is for you? Take the Yoga Quiz to find out which type of yoga is your best match!