New or Curious About Hot Yoga? Everything You Need to Know Before Stepping Into the Studio…

If you’ve been thinking about trying hot yoga but aren’t quite sure what to expect, you’re not alone. Is it really that hot? Do I need to be flexible? What happens in class? And is it suitable for beginners?

The good news is that you don’t need any previous yoga experience to get started. Hot yoga is for everybody, regardless of age, fitness level or flexibility.

You may have heard this style of practice called Hot Yoga, Bikram Yoga, 26&2 or Original Hot Yoga. While the different names can be a little confusing, they all refer to the same traditional sequence of 26 postures and two breathing exercises, practised in a heated room.

At Ember & Om, we refer to it as Original Hot Yoga or 26&2. Whatever you choose to call it, this guide will explain what the practice is, what happens in class and what you can expect when you step into the studio for the first time.

What Is Original Hot Yoga (26&2)?

Original Hot Yoga follows a carefully designed sequence of 26 postures and two breathing exercises, practised in a heated room.

Every class follows exactly the same sequence, and that’s intentional.

At first, the idea of practising the same postures every class might sound repetitive. In reality, it’s one of the greatest strengths of the practice. As you become familiar with the sequence, you spend less time wondering what’s coming next and more time refining your technique, improving your breathing and noticing subtle changes in your body.

The sequence stays the same, but your experience never does.

One of the things that makes this practice unique is the way it’s taught. Your teacher will guide you through the class using clear verbal instruction, helping you move safely from one posture to the next. Depending on the class and what’s being taught, your teacher may also demonstrate parts of the practice, but the spoken dialogue remains the foundation of every session.

Many people describe it as a moving meditation. As your attention shifts away from everyday distractions and onto your breath and the next posture, it’s often one of the few times in the day when your mind gets the opportunity to completely switch off.

Why Is the Room Heated?

The room is heated to create an environment where your body can move more comfortably and efficiently.

The warmth helps muscles become more pliable, making it easier to move through the postures with control. It also encourages circulation and, of course, you’ll sweat, a lot.

But the heat isn’t there to make the class harder. It’s simply another tool that supports the practice.

Like anything new, it can take a class or two to adjust to exercising in a warm environment. Most people are surprised that after the first few minutes they stop focusing on the temperature and begin concentrating on their breathing, movement and the posture they’re working on instead.

At Ember & Om, our studio is heated using infrared technology, providing a gentle, even warmth that creates a comfortable environment for your practice.

What Are the Benefits?

People come to the practice for all sorts of reasons.

Some want to improve flexibility. Others are looking to build strength, recover from running, cycling or gym training, reduce stress, improve their mobility or simply find an hour where they can switch off from a busy life.

With regular practice, many people notice improvements in:

● Mobility and flexibility

● Strength and stability

● Balance and posture

● Focus and concentration

● Body awareness

● Stress management

● Confidence and resilience

Research into heated yoga continues to develop, but studies suggest regular practice can improve balance, flexibility and overall physical function. Perhaps more importantly, many students simply tell us they feel better; both physically and mentally - after consistently showing up.

What Happens During a Class?

At Ember & Om, we offer both 90-minute Original Hot Yoga classes and 60-minute Express classes.

Our 90-minute class follows the traditional format, giving you the opportunity to experience the full sequence with two sets of most postures. If you’re short on time, our 60-minute Express class takes you through the sequence once, making it easier to fit your practice into a busy week without missing out on the experience.

Whichever class you choose, every session follows the same carefully designed sequence. You’ll begin with a breathing exercise before moving into the standing series, then onto the floor series, finishing with a final breathing exercise.

The pace is steady rather than rushed.. You’ll be encouraged to work at your own level, taking breaks whenever you need to. Some days you’ll feel strong and energised. Other days your body may ask you to slow down. Both are completely normal.

The aim isn’t to master every posture. It’s simply to keep showing up. Every class teaches you something different, and the real magic happens through consistent practice over time.

What Should Beginners Know?

If it’s your first class, arrive around 15 minutes early. That gives us plenty of time to show you around the studio, answer any questions and help you settle in before class begins.

Be sure to let your teacher know if you’re new, returning after a break or managing an injury. We’ll always do our best to help you get the most from your practice.

You don’t need to be flexible.

You don’t need expensive yoga clothing.

You don’t need to be fit.

You simply need to arrive with an open mind and be willing to give it a go.

Don’t worry if you can’t do every posture during your first class—nobody does. Progress comes from consistent practice, not perfection.

Getting Ready for Your First Class

One of the biggest questions we hear is, “What do I need to bring?”

The answer is… not a lot.

Wear lightweight, comfortable clothing that allows you to move freely, and bring a bottle of water to help you stay hydrated before and after class.

At Ember & Om, mats and towels are included as part of every class, so there’s no need to bring anything if you’re joining us for the first time. Of course, if you already have your own mat and towel and prefer to practise with your own set-up, you’re more than welcome to bring them along.

You’ll sweat more than you expect - and that’s completely normal. It’s simply your body’s natural way of helping regulate its temperature while you practise.

What Should I Eat and Drink Before Class?

Try to avoid eating a large meal within two to three hours before class.

If you feel you need something beforehand, keep it light - perhaps a banana, yoghurt or another small snack that you know sits comfortably.

Hydration is much more important than trying to drink lots of water immediately before class. Aim to stay well hydrated throughout the day so you’re not playing catch-up just before stepping into the studio.

During class, sip water if you need to, but listen to your body. Afterwards, continue rehydrating and consider replacing electrolytes, especially after a particularly sweaty session.

Is Hot Yoga Safe?

For most healthy adults, this style of yoga is a safe and enjoyable form of exercise.

As with any physical activity, it’s important to listen to your body and work within your own limits.

There’s a difference between challenge and pain.

The postures may feel unfamiliar, and the heat may feel demanding at first, but sharp pain is never something to push through. Rest whenever you need to, and don’t be afraid to take things at your own pace.

If you have any medical conditions, are pregnant, or have concerns about exercising in the heat, it’s always sensible to speak with your healthcare professional before attending class.

When Will I Notice the Benefits?

Everyone’s experience is different.

Some people leave their first class wondering when they can come back. Others need a class or two to adjust to the heat and become familiar with the sequence. I always look to see that people leave class feeling better that when they arrived!

However, don’t judge the practice by your first experience. Like learning any new skill, it becomes more enjoyable as your confidence grows and your body adapts.

With consistent practice, many people notice they’re moving more freely, feeling stronger, sleeping better, managing stress more effectively and simply feeling healthier in both body and mind.

Remember, every time you step into the studio you’re investing in yourself. Small, consistent steps really do add up over time.

Ready to Give It a Try?

If you’re curious about hot yoga, the best way to find out if it’s right for you is to experience it for yourself.

We always recommend starting with a single class. It’s the perfect opportunity to experience the practice, meet the team and see how your body responds. If it’s your first visit, simply use the promo code NEWYOGI when booking to receive your introductory discount.

If you enjoy your first class and would like to build a regular practice, we also offer 6 and 12 class packs. They’re a great way to stay consistent and enjoy the physical and mental benefits that come from showing up regularly.

If you have any questions before booking, we’d love to hear from you.

Get in touch and we’ll help you choose the class that’s right for you.

We can’t promise you’ll love every minute of your first class—but we can promise you’ll leave knowing you’ve done something positive for yourself.

Your body and your mind will thank you for it.

We hope to welcome you to Ember & Om soon.