what to do before your yoga class



arrive well hydrated!

Drink plenty of water throughout the day leading up to your first class. If you’re taking an early morning class, its a good idea to start drinking water the night before. A hydrated body is able to dispel heat more efficiently, making the 105 degree room feel much more bearable. However, don’t try to drink a lot of water right before your yoga class. Filling your stomach and bladder right before massaging the internal organs may be uncomfortable and sometimes even nauseating. Just like everything else, slow and steady wins the race. Playing catch up at the last second could end up being detrimental.


watch what you eat

It is generally advised to avoid eating at least two hours before your yoga class, and that the meals should be light and healthy throughout the day leading up to the class. You’ll regret that huge bowl of pasta slathered in alfredo sauce when you’re trying to “compress the abdominal wall, contract the abdominal muscles”…

come prepared

You’ll need a yoga mat, towel and water bottle. If you don’t bring your own, don’t fret, the studio will have a yoga mat and towel for rent. Some people like to have two towels- one for their mat and one for themselves. Also, your clothing will be soaked in sweat by the end of class, so plan accordingly. If it’s cold outside, bring a change of clothing and some extra layers; it will feel even colder outside after a hot yoga class. Most studios have showers so you can plan to shower before leaving the studio.

what to wear

Avoid wearing long pants and loose-fitting clothing; you will sweat and they will get heavy. Choose an outfit that will allow you to move freely and will still feel comfortable if it becomes wet with sweat. Tight shorts and tank top or sports bra top for woman will suffice, and comfortable athletic shorts for men. And skip the perfume/cologne! Hot yoga practice begins with deep breathing exercises, and nobody wants a lung full of harsh chemical-laden scent.

arrive early

You’ll have some brief paperwork to fill out and this would also be a great time to ask the instructor any questions you may have. Don’t arrive late; studios often lock their doors at class time, so you’ll miss your class. And even if they don’t lock their doors, it’s disruptive to have a student walk in late. Also, in order to receive the full benefits of the class, you must be present for the entire class.



No expectations. If you’re familiar with other types of yoga, do not expect this class to be similar. There are no sun salutations and the instructor does not do the poses with you. Instead, the instructor gives very detailed directions and instructions to guide you through the postures. For the best experience, expect nothing and be open to everything.

stay in the room!

It gets hot. The postures are challenging. Listen to your body. If you feel like you need a break, sit down on your mat with a straight spine, eyes open and breathe. We suggest you relax in a seated position as opposed to child’s pose or savasana; seated position gives your lungs room to breathe and also allows you to stay connected with the class through observation.

nobody cares if you “suck”

Yoga is not about how flexible or strong you are. Instead, it is about your attention. A scattered mind in a “difficult” pose is practicing like a beginning student, while a still mind in an “easy” pose is practicing like an advanced student. Practicing with internal, still focus is advanced yoga, regardless of the postures. So move with focused attention and concentrate on your breathing and the internal sensations within your body. And keep in mind that all physical limitations are first created in the mind. If you think you’ll never be able to do a posture, then you’ll never be able to. If you commit to learning a posture, then eventually, you’ll learn it. Whether you tell yourself you can or you can’t, the effort is the same.

keep your attention on your own practice

Only through internal focus can we receive the full benefits of our yoga practice.
At the end of class, stay in savasana for at least a few minutes
This is where you reap the benefits of all your hard work during practice. Take these moments to relax and just be.



You’ll probably feel amazing!
Many people report feeling calm, centered, and rejuvenated. You have just done something so, so good for you! You have strengthened every muscle, you have released the tension in every muscle, you have massaged your internal organs, and you’ve created a tourniquet effect around each organ- flooding each organ with freshly oxygenated blood and helping your body to heal each organ. You’ve also sweat profusely, which aids your body in detoxification, and you’ve stretched your muscles, joints, and ligaments. Wow!

when’s the last time you did all that in ninety minutes?!

But watch yourself after your first few classes!

Some beginners feel nauseous, dizzy, light-headed, or extremely exhausted after their first class. This is normal. These sensations are minimized with each class that you attend, so stick to it! The intense work out in the intense heat is very detoxifying and cleansing, and these processes can cause these sensations. Try not to conclude that a hot yoga practice is not for you if you don’t feel great after your first class. With regular practice, your body will balance out and you will begin to feel wonderful after class, so come back for you second class ASAP!

Ryan McCourt


Ryan took his first hot yoga class in Berlin and just a little over 6 months later he made the plunge to become a qualified yoga teacher. Less than a year later, with valuable teaching experience under his belt, he took TheHotTT 500 hour course to become a 500 hour yoga alliance registered yoga teacher. He's originally from Austin Texas, but moved out to live, work and study with Mark & Zefea in Santa Barbara in 2013. Since joining the evolation collective, he has traveled around the US, Central America and Europe to teach and help at various teacher trainings. To see a few things that he has done, head to YogaDuo.com.