Keene Yoga Center – Hot Yoga
New to Hot Yoga?
- Everyone is nervous of the heat; it’s not just you.
- This practice is for everyone, even if you have never done it — we all had a first time. You do not have to be certain age, size, or ability to practice.
- The goal of your first class is to Stay In The Room!
- Lie on your back immediately if you feel dizzy, stay there for the whole class if you have to, it’s fine.
- To get the full benefits of this practice, come at least 2-3 times per week, preferably 4 times.
- Come fully hydrated and well-rested.
- You will sweat and its okay, you can change or shower afterward.
- Classes are 75-90 minutes.
- Arrive at least 10 minutes early to class.
- Classes will start and end on time. Plan on staying until the end of class.
- Try not to leave the room unless you absolutely have to, part of the experience is to condition yourself to stay in the hot room for the full 90 minutes.
- Be respectful of others including your instructor. Please limit conversations or loud noises during class.
- Avoid heavy perfumes or odors as the hot room tends to amplify smells. Please start your class with clean yoga wear and towel, and remember to clean your mat as needed.
Traditional Hot Yoga
Traditional Hot Yoga is a Hatha based series of 26 traditional poses and breathing exercises, mostly done in two sets, during a full 90 minute class heated to 85-90 degrees Fahrenheit. Practice complete stillness in between the poses limiting fidgeting to help maintain your energy.
All postures are meant to energize and heal the body from problems related to posture, stress, and unhealthy lifestyle choices. This yoga practice balances the endocrine and nervous systems, while also working the cardiovascular system for increased self-control, concentration, patience, and determination towards a healthier body and mind.
Hot yoga is slow-paced so you can follow along, but not so slow that we lose your attention. Each hot yoga class follows the same sequence of postures and breathing exercises so you see real improvement fast, yet no class ever feels the same. At first the heat may be challenging, but within the first week your body will adapt, and you’ll grow to love the healing and detoxifying powers of the heat. Since hot yoga is a form of moving mediation, expect to become centered and calm as we gracefully guide you through a powerful, safe, and effective practice each time you enter the room.
Hot Vinyasa Yoga
Vinyasa yoga done in a heated room is an energizing approach to your practice and it is also physically intense. Vinyasa means “to link movement with breath”. A vinyasa is a series of movements that link one yoga posture, or pose, to the next; in hot vinyasa yoga, a whole class is commonly designed around vinyasas. Although, this style of yoga is physically intense, it is perfectly suitable for beginners and advanced students alike. Students are encouraged to surrender to the practice and push themselves while maintaining a non-violent approach to the practice. Meaning, stop if anything hurts, listen to your body and take rest when you need it.
Hot Vinyasa Classes are 75-90 min in length and you can come to the class expecting to sweat. Bring a towel, your mat and water. Come already fully hydrated, well-rested, and without eating for 2-3 hours prior to class. Regular yoga clothes is appropriate for both men and women, there are showers and bathrooms for those who wish to use them after class.
The benefits of this practice include purification of toxicity in the body, heals, or alleviates various aliments in the body, such as neck or back pain, and this style of practice has a reputation for weight loss, burning up to 1200 calories per 90 minute class. Perhaps most importantly, the discipline and focus that this style of yoga takes prepares the student for many meditative and spiritual benefits.
Commonly Asked Questions
I am new to yoga, is this class for me?
Hot yoga is designed for all levels or experience where beginners commonly practice alongside of advanced students (who were once beginners themselves). As a student, you will practice building on each class for depth of posture as your strength and confidence grow alongside your experience.
How do I prepare for class?
Come fully hydrated, and drink lots of water before and after class. Also, try not to eat a full meal at least 2 – 3 hours prior to class, and wait at least an hour after class.
What should I wear to class?
Very light workout clothing such as shorts and tank top or sports bra for women, shorts and t-shirt (optional) for men. Avoid excessive jewelry, baggy pants or sweats; they just get in the way. Please leave valuables at home (The Keene Yoga Center is not responsible for lost or stolen items).
Why is it hot?
We heat the room to help the internal body naturally regulate with the external temperature allowing for an increased cardiovascular workout, elasticity of the muscles, lung expansion capacity, and ability to flush toxins from your system.
Over time you may notice the “Hot Yoga Glow” as it aids in reducing the signs of aging by replenishing and rejuvenating skin cells. At a minimum you will burn 680 calories per class, which aids in weight loss and elimination of toxins.
What should I bring?
Bring a yoga mat, a large towel to cover your mat, hand towel (optional), and a bottle of water. We encourage you to buy your own yoga mat, and keep it clean by airing it out and spraying with tea tree oil and water mat cleaner. Bring a change of clothes for after class as it gets sweaty in the studio. Toiletries and extra towel are also good to bring for use of the showers after class.
The Keene Yoga Center has water available at refill stations as well as towels, and mats available for purchase.
What should I expect from my first yoga class?
Expect to work hard, have fun, sweat, smile, laugh and discover an entirely new energy within yourself. There will be lots of encouragement from all those around you. We’ve all been to our first yoga class, and know it can feel intimidating. Expect all ages, and all body types, as hot yoga is not just for skinny, flexible people, it’s for everyone.