What You Need to Know About Attending a Hot Class

• Arrive hydrated – You can sweat up to 2 litres during a hot class, so please ensure you arrive hydrated and keep drinking plenty of water after your class.  Taking big gulps of drink during your class may make you feel uncomfortable, so only take small sips when needed during your class, but feel free to gulp away afterwards.
• Medications & medical conditions – If you have a chronic health condition or are are using prescription drugs, you should seek the advice of  your doctor.  Possible changes can occur in the drugs’ effects when the body is exposed to high levels of heat and/or elevated body temperature. Diuretics, barbiturates, and beta-blockers may impair the body’s natural heat loss mechanisms. Some over-the-counter drugs such as antihistamines may also cause the body to be more prone to heat stroke.  Heat increases cardiac output and blood flow due to the body’s effort to transfer internal body heat to the outside environment via the skin (perspiration) and respiratory system. This will increase your metabolism and can help increase your fitness, however, if you have a heart condition, please seek your doctor’s advice before attending a hot class.
• Don’t arrive trollied! – Unfortunately, it’s a myth that we can  “sweat out” a hangover, alcohol causes dehydration, therefore, you are more at risk of heat stroke. Alcohol intoxication will also effect your  judgment, therefore, you may push yourself further than is healthy for your body and also, you  may not realise if your body has a negative reaction to high heat.
• Pregnancy -Hot Yoga/Pilates is not recommended for pregnant women because foetal damage can occur with a certain elevated body temperature, especially in the first trimester. If you are an experienced yogini and already have a regular practice, you may be ok to attend the other classes, however you should inform your teacher and avoid maximal stretching, as the presence of the hormone relaxin relaxes ligaments and tendons and can mean you are prone to overstretching.  Please consult your doctor before attending any class.
• The Elderly – The ability to maintain core body temperature decreases with age, so hot classes may not be suitable for some of our more mature yogis, who have not previously had a hot yoga practice. This is primarily due to circulatory conditions and decreased sweat gland function, which effects the body’s ability to activate it’s natural cooling processes in order to maintain core body temperature.
• Menstruation – Heating of the lower back area of women during the menstrual period may temporarily increase their menstrual flow, however, the heat may help with menstrual pain, as will movement. Inversions may be practiced during your period as, despite the myth that this should be avoided, no research has come up with a medical reason, so this is down to personal choice.
• Enclosed Infections – Vigorous heating is contraindicated in cases of enclosed infections, be they dental, in joints,
  or in any other tissues. Again, please consult your doctor before attending a hot class.

It is normal to look flushed or even a little blotchy after a hot yoga class, due to the increase of blood to the muscles and surface of the skin.  This is nourishing and healing to the skin and muscles and will settle as you cool down.  Muscle soreness is also common and usually kicks in 24-48 hours after exercise.  This occurs when you work your muscles harder than they’re used to, which causes microscopic damage to the muscle fibres.  The good news is that they then repair, the soreness eases and your muscles rebuild stronger!

What You Need to bring

We provide mats, shower gel, shampoo and conditioner, as well as other quality toiletries, but obviously, you’re welcome to bring your own mat and toiletries. You may also want to bring a small sweat towel and your own towel for showering, however, you can hire a towel from us for £1.

Ideally, you should start your hot yoga class fully hydrated, as you would before any dynamic workout, however, you may want to bring a water bottle to take short sips if you feel that you need it.

Please wear light, non restrictive clothing, which allows for natural movement. Compression type sportswear is recommended as it’s close fitting, mimics body shape, allows free movement and soaks up sweat, but anything light and comfortable, which doesn’t restrict movement is good.