How To Not Die At Hot Yoga

I Must Be A Masochist

noun  |  mas-uh-kist  |  someone who finds gratification in pain and degradation

I say this because I've recently started to attend hot yoga classes.  One month in, and it hurts so good.

Hot yoga is just that--HOT yoga! It is not for the faint of heart, though.  It requires true grit and humility. After all, it does involve contorting your body into awkward positions in a disgustingly hot and humid, 100+ degree room...all the while the super fit, hardcore yogi next to you does everything gracefully with ease.  Just kidding--it's even taxing for the seasoned gurus.  Setting all of that aside though, hot yoga is an awesome challenge.  Nothing is quite as rewarding as finishing a rigorous hot yoga session; proudly walking out, wet with sweat, and shaking legs.

If you are considering trying Hot Yoga, then here are my tips for you.  This is what I wish I would have known when I was brand new.  Even more important than any of these tips, though, is having the right attitude.  You will do drastically better and derive way more enjoyment out of hot yoga if you go into it with a positive mindset and focus on yourself.  Input=Output. So try hard and you will be rewarded.

How to Not Die at Hot Yoga

Hydrate, Hydrate, Hydrate

And by hydrate, I don't mean: chug a ton of water immediately before class. If you do this, you will likely feel full, bloated, nauseous, or like you have to pee 10 minutes in. Rather, work on staying hydrated throughout the whole day.  Slowly sip a few ounces of water every hour leading up to class.  In class, I would suggest bringing an iced water to sip on here and there (or invigorating iced mint tea), when the instructor calls for a drink break or whenever you feel like dying.  But again, take it slow.  You can chug after class, after sweating a bucket.

Class Must-Haves include a Yoga Mat and Towel

Hot yoga is customarily practiced with a yoga mat, overlayed with an absorptive towel. Depending on the hot yoga studio you attend, you may be able to borrow or rent these items, for free or at a small cost.  But I would heed caution because there's no guarantee someone didn't get their gross sweat, body odor, or fungal feet all over them a day before you, or that the studio cleans these at all. Or that the studio will have these available. If I was you, I would pick up a $10-$15, inexpensive yoga mat and bring a beach towel.  Once you decide you like hot yoga, then you can invest in better equipment.  

Slippery when NOT wet

Imagine doing a downward dog, butt in the air, hands and feet on the mat, positioning your body like an upside down "V", but your hands and feet keep gradually sliding out from under you, messing up your form and making everything a pain. Now do this pose and others about 89 times, feet and hands slightly slipping each time, making you crazy. NOT Good!  It took me a while to figure it out, but I always have better "grip" on the towel towards the end of class, or immediately after wiping the sweat off my shoulders. Ah-hah! Moisture is the trick. So now, maybe I'm weird, but I like to bring either a little spray bottle of water or a wet rag with me to class to remedy this dilemma of poor towel traction. Having a moist towel makes all the difference in getting a good grip. When my towel is dry, it is simply too slick for me, but once I spritz the top and bottom with a little water, I can get immensely better grip.  No more slipping.

Loose Fitting Cotton T-Shirts+Hot Yoga=BAD Combo

Seriously. Cotton sticks to sweat. Your shirt will get so cockeyed. It will annoy you. You'll be adjusting it constantly. With each downward dog, it will awkwardly come up.  Before you you know it, you'll be desperately tucking it into your belly-button high yoga pants, looking like Steve Erkle.  Seriously, just avoid anything loose fitting clothes or cotton.

And also loose hair.  Tie up your loose hair into a ponytail or bun or whatever suits you. I prefer a braid for hot yoga, because with ponytails, the loose strands of hair end up sticking to sweat and just being a nuisance.

Practice with Intention

This is so cheesy, I know, but I find that I get so much more out of a hot yoga class when I practice with an intention in mind. An intention is how you connect the physical practice of yoga with the mental practice.  It helps bridge the gap between what you're doing on the mat and your personal development when you're not on the mat.  Basically, I see it as the reason you are practicing, outside of the obvious physical, health-related goals you might have in mind.  It is something to keep at the forefront of your mind throughout the practice, and it keeps your mind from wandering elsewhere. Some instructors will prompt you to pick an intention, and often they give you ideas like self-acceptance, letting go of the past, forgiveness, seeking wisdom from with in, being grateful, being present, etc. But basically, whether you are prompted or not, you should practice with intention--whichever intention pops up in your head.  Lately my intention has been finding confidence to take a leap of faith.  So aside from my goal of doing hot yoga to be healthy and challenge myself, I practice with the intention of finding courage and confidence. Then, during the session, I think about my intention. Breath.  And think about my intention, rather than the annoying people I had to deal with at work or how the hardcore yogi next to me is killing this balance series and I'm about to topple over!

Beware of the Back Row

If you're like me, you stick to the back row and try to go unnoticed.  Especially when you are new and unsure of yourself. It's cool if you want to do this, just beware that some sadistic and maniacal yoga instructors will randomly decide to switch the direction of the classroom, and the back row may end up becoming the front row!  I always had a slight inkling about this notion in the back of my head. So at first I was finding center, peripheral spots to set up my mat. But I let my guard down one day when I took an intermediate Hot Flow class and made the mistake of getting comfy in the back row.  I was feeling pretty good--after all, I had arrived early just to secure my back row spot, when the instructor said, "We are going to do things different today. Instead of looking toward the mirrors in the front, lets all turn and face this back wall."  I ended up being front and center in the hardest class of my life. And yes, there was headstanding involved and, yes, at one point, I did topple over loudlly, drawing in more unwanted attention. If you wanna play things safe--pick a spot off to the side and near the center of the room.

Variety is the Spice of Life

With that said, don't knock hot yoga until you have tried a few different classes and instructors. Some studios only offer one core series/class. But other gyms, like my current one, offer a whole slew of different hot yoga classes. If you're a newbie, the only way to find what suits you is to try a few classes and instructors. And if you go to one class and its awful, just know next time to try a different one.  Or if you find one instructor to be particularly annoying, try another. You'll learn soon enough that each instructor has their own flare.  And you may be surprised with what your preferences end up being.  For me, I like the maniacal instructor who pushes the class to try really hard and goes 15-30 minutes over time.  I love how she keeps reminding you to stay focused on your intention, assigns mantras, and tells you how your breathing patterns should be.  I also love that she pushes me to try harder, to be better; when things get tough and I feel like assuming the corpse pose, her encouragement helps me to push through. And as hard as her class is for me, I love that when I leave, I feel not only like I've accomplished a major feat in NOT dying, but I also feel calm, confident, and meditative.

Prepare for Pain

Hot yoga will cause you to hurt in places you've never hurt in before.  For reals.  About two days after your first session, you will wake up and roll out of bed with more muscle soreness than you've ever felt before.  You will hurt so good.

Don't Be Like Mat Stank

Mat Stank is the code name I have for this guy who always shows up to class late and squeezes in right next to me!  Maybe its because I cave in and make room for him when everyone else pretends to not notice him or gives him the death glare.  Either way, he is one of those hardcore yogi-types--he practices shirtless in short short-things and gets really into it.  But he also has the stinkiest mat/towel ever.  Thus, Mat Stank!  When he unrolls it, the overwhelming stench wafts my way. I don't think he ever cleans it.  I want to offer to wipe down the mat and wash the towel for him, but would that be abrasive?  Just saying, "Hey Mr. Stank, I'm nice and make room for you to scoot in next to me a minute before class starts, but your mat smells so vomitrocious, even the lemongrass and lavender aroma permeating the air in here can't cover up the stink.  You need to clean that thing or leave it in the sun for like 10 years or something. Its noxious!"  Long story short: I'm not saying you have to wash your mat and towel everyday, but every few sessions, you should use some disinfecting wipes on your mat and wash your towel.

Other Hot Yoga Etiquette

Arrive about 10 minutes early to get a good spot. 

Quietly set your mat and towel up, and assume either a seated or laying position on your mat to indicate that you are ready for your practice.

Most people don't talk much. In fact, many times I don't say a single word to a single soul the whole hour+ that I'm at hot yoga.

Use the restroom before class starts and avoid going in and out of the studio or leaving your mat until the class concludes.

If you feel like you are going to barf or die, just lay down on your mat in aptly named "corpse" pose or get into child's pose.  Corpse pose is lying on your back with your arms down at your sides, palms up, and your feet relaxed. Do this until the urge dissipates and then continue on.

Comparison is the Thief of All Joy

Truer words have never been said.  When you go to hot yoga, do it for yourself.  Ignore what everyone else in the room is doing and just focus on YOU.  I make jokes about these hardcore yogi types, but truth be known, most people in the room are truly focused on their own practice and so busy concentrating on their breathing, the poses, and their intention, that I can guarantee, they aren't even noticing you.  You should be doing the same.  If you agonize over what others are doing, and compare yourself, then you will not get as much from hot yoga as you could.  Leave any judgement at the door. Be present. Be humble. And dedicate your hot yoga time to YOU.

With New Years just around the corner, you know Groupon is going to be full of hot yoga deals!  If you are up for a personal challenge, looking to try something new, or just want to shed some pounds and take control of your health, then take a leap of faith and try hot yoga.  Use these insights to help you survive your first few sessions, and embark on your new journey with a positive attitude.