Top Tips for Beginners

Hot yoga offers a unique way to refresh your mind and body through a blend of heat, movement, and mindfulness. Many people find that practicing yoga in a heated room helps them release stress, improve focus, and boost overall well-being. This post explores how hot yoga can revitalise your mind, what to expect in a class, and tips to get started.

A calm yoga studio with one person practicing hot yoga

What Makes Hot Yoga Different

Hot yoga takes traditional yoga poses and sequences and performs them in a room heated to around (32-42°C). The warmth encourages deeper stretching and increases circulation. This environment also challenges your mental endurance, helping you build focus and resilience.

The heat causes your body to sweat more, which some practitioners find cleansing. The combination of heat and controlled breathing helps calm the nervous system, making it easier to enter a meditative state.

How Hot Yoga Benefits Your Mind

Reduces Stress and Anxiety

The heat and physical activity in hot yoga stimulate the release of endorphins, natural chemicals that improve mood and reduce stress. The focused breathing techniques help slow down racing thoughts and promote relaxation.

Improves Mental Clarity and Focus

Holding poses in a heated room requires concentration. This practice trains your mind to stay present, improving your ability to focus in daily life. Many students report feeling more clear-headed and alert after a session.

Enhances Mind-Body Connection

Hot yoga encourages awareness of your body’s sensations and limits. This heightened connection helps you recognize tension and release it consciously. Over time, this awareness can reduce habitual stress responses.

What to Expect in a Hot Yoga Class

Preparation

Wear lightweight, breathable clothing that allows sweat to evaporate. Bring a towel and plenty of water to stay hydrated. Arrive early to acclimate to the heat and set up your space.

The Session

Classes typically last 60 to 90 minutes. You will move through a series of poses designed to stretch and strengthen muscles while maintaining steady breathing. The instructor will guide you through each posture and breathing exercise.

After Class

Depends on the class, you may feel completely relaxed if you have been to an Om Restore class, and similarly expect to feel relaxed but more energised if you have been to an original yoga / 26&2 class. Drink water to replenish fluids lost through sweat and use good quality electrolytes.

Tips for Beginners

• Start Slowly

If you are new to hot yoga, try shorter classes or beginner-level sessions. Give your body time to adjust to the heat.

• Listen to Your Body

Don’t push into pain or dizziness. Take breaks or modify poses as needed.

• Stay Hydrated

Drink water before, during, and after class to avoid dehydration.

• Focus on Breath

Use your breath to stay calm and steady, especially when poses feel challenging.

• Wear the Right Gear

Choose moisture-wicking clothes and bring a non-slip mat/towel - these can be rented from the Studio or even bought if you are looking to continue your practice.

Final Thoughts

Hot yoga offers a powerful way to refresh your mind by combining physical movement, heat, and breath control. It helps reduce stress, sharpen focus, and deepen your connection with your body. If you want to try something that challenges both your body and mind, hot yoga could be the practice that revitalises your daily routine. Take the first step by finding a local class and experiencing the benefits firsthand. Your mind will thank you.