My first hot yoga class was a lot like my very first sip of whiskey: I didn’t know what to expect, wasn’t sure what I was doing, but knew I liked the end result. And just like whiskey, hot yoga is arguably more enjoyable in the winter months. But before you step foot in a heated studio—be it for a traditional Bikram class or a relaxed vinyasa flow—there are a few things you should know, none of which involve whiskey. Read on for insider tips to ace your first class from local yoga instructors in the know. Although there’s no guarantee you’ll sweat any less, you’ll feel more confident in the heat.
1. DO YOUR RESEARCH
“Hot yoga means different things to different people. Make a few calls or get Googling to make sure you know what you’re getting into. Do you want 90 minutes at 105-plus degrees or would you prefer 60 minutes of vinyasa flow in the low 90s? A little information will help get you over that hump of anxiety and into your first hot yoga class.” —Terry Kiely, co-owner of Om on the Range Yoga Studio (3759 N. Ravenswood Ave. #125. 773-525-9642; omontherange.net)
2. ARRIVE EARLY
“Yoga is supposed to relieve stress, so leave enough time to come in and enjoy the ride. Show up at least 15 minutes before your class so we can greet you, check you in and answer any questions you may have. We want to make sure you have a great experience, so it’s important that you aren’t rushing or, even worse, late for your first class.” —Maura Vella, director of 105F Bikram Yoga Chicago (studios in Wicker Park, Lincoln Park and South Loop, 105f.com)
3. EAT AND DRINK RIGHT
“Start the day with a glass of water and drink throughout the day. Avoid digesting food and drink that dehydrate the body, like coffee, tea, soda, alcohol and a big meal—especially right before you come to a heated class. Even an experienced student will feel the dizzying effects of a glass of wine and slice of cake when ingested shortly before the start of class.” –Eboni Howard, owner/manager/teacher at Eb & flow Yoga Studio (1834 W. North Ave. 2nd floor. 773-227-7740; ebandflowyoga.com)
4. BE AWARE OF THE HEAT
“The temperature can affect people differently, so it’s important that you listen to your body. Yoga in 105 degrees is like running a marathon, so pacing yourself is key. If you feel like you need to sit down for a few poses, then by all means, take a seat on your mat.” —Maura Vella
5. WEAR THE RIGHT CLOTHES
“Wear clothing that makes you comfortable. We twist, bend, reach and get upside-down in every class. The last thing that you want is to be distracted by something as simple as your clothing while trying something new. I recommend that ladies wear leggings, sports bras, slim-fit tank tops, ponytails and no makeup. For men: sleeveless shirts, lightweight shorts or compression shorts. Everyone ditches the socks and shoes, and headbands are great to keep the sweat from your eyes.” —Ali Wadsworth, manager and instructor at Bare Feet Power Yoga (1006 W. Monroe St. 312-624-8068; barefeetpoweryoga.com)
6. DON’T HIDE INJURIES
“Teachers will ask students if they have any injuries prior to beginning class. If the teacher forgets, don’t be shy. Introduce yourself and let them know if you have any prior or current injuries you are working on. It’s imperative that students of all levels are careful and inform teachers of any issues so they can help modify poses for them and show them how to use props if need be.” —Lauren Beth Massarella, Hatha yoga teacher at The Chicago School of Yoga (2442 N. Lincoln Ave. 773.868.9642; chicagoschoolofhotyoga.com,)
7. KNOW YOUR LIMITS
“Many classes have a mix of students of all levels and physical backgrounds. Every student’s body and practice is very different, so it’s important to keep that in mind when coming into a class as a beginner. Take your time, listen, learn and have fun. Over time, your practice will grow and your body will begin to feel the benefits of a consistent practice.” —Lauren Beth Massarella
8. DON’T COMPARE YOURSELF TO OTHERS
“I’ve seen so many new students confess they are not flexible enough or good enough to try yoga. As long as you are present and breathing, you are doing yoga. It is a very personal practice and we are taught to focus all of our attention inward. Do not worry about anyone else in the room. Remember, every student in the room was once a beginner too.” —Jill Jerome, owner of Yoga Loft Chicago (15 W. Hubbard St. 312-560-8668; yogaloftchicago.com)
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9. STAY IN THE ROOM
“External heat in the room relaxes muscles so students are less sore the next day. It took me at least a month before I could get through an entire class without stopping. If students have moments where they feel uneasy, I recommend [that they] take breaks. Sip on water when needed, rest in corpse pose or child’s pose, relax and concentrate on your breath.” —Ashley Kohler, instructor at CorePower Yoga Gold Coast (12 W. Maple St. 312-266-9642; corepoweryoga.com)
10. GIVE IT ANOTHER SHOT
“You’re probably going to feel like a fish out of water during your first class. The heat takes a little acclimatization, you might not understand all the instructions and there will be other people there who make it look so easy. With all of that, it’s easy to throw in the towel, but don’t get discouraged. After three or four classes, you’ll be comfortable with the routines and start experiencing the benefits of hot yoga.” —Terry Kiely