Hey Fit,
I'm going to try out Bikram yoga for the first time next week, and I'm a little unclear on what to expect (and a little nervous). I know it's going to be hot, so I'm wondering if you have any tips or things that I should (and shouldn't) do that day so that I get through the class feeling good instead of feeling like I might pass out halfway through — foods to stay away from, should I hydrate more than usual, etc.?
Thanks!
tlsgirl
This is a great question since Bikram yoga is becoming increasingly popular. To find out how to prepare for your first class, read more.
In Bikram yoga the room is heated to about 105ºF, so that means you can expect to sweat — a lot. To prevent dehydration, drink at least four liters of water (about 128 ounces) on the day of class. Don't eat two to three hours before since it's best to do yoga on an empty stomach. A few days prior to class, you can prepare your body by consuming at least 64 ounces of water each day. Also cut down on caffeinated beverages and processed foods.
Bring your own mat and a big towel to absorb your sweat. Wear comfortable clothes, preferably something fitted made out of wicking material. Many women wear tank tops or sports bras and spandex shorts. If you wear baggy clothes, they'll become annoyingly heavy with your sweat.
Just to warn you, the studio may have a mirror on one side that everyone faces. This is to help you with correct alignment, and not meant to make you feel bad about yourself. You'll be led through a series of 26 postures by an instructor who may be wearing a microphone. She may walk around and assist you, meaning she'll give you verbal cues or touch your body to help you do poses correctly. Before class begins, it may be a good idea to let the instructor know it's your first time.
Since most people aren't used to working out in this kind of heat, you may feel dizzy, nauseous, or tired during or after class. You may also get a headache, so continue to drink water. Also know that it's normal to feel extremely hungry or not hungry at all after class. Don't worry about it since it might take your body several weeks to get used to the extreme heat and challenging poses. Many people claim it's the best kind of yoga because it increases their flexibility, strength, and energy. So have fun at your first class!
Rieker
Giuseppe Zanotti
DKNY
I've never done anything like that, but I knew someone who went regularly. One day, he said he had gone out drinking a few nights before and felt a HUGE difference in his ability when he went to his Bikram yoga class. He said he hadn't even had that much to drink.
1DEFINITELY bring a towel. You want to lay it on top of your mat so your sweat doesn't cause you to keep slipping out of alignment.
2Definitely hydrate a lot. Most people at the bikram studio I practice regularly in, drink their weight in ounces of water everyday. I try to eat a big (but healthy) meal about 3.5 to 4 hours before class so that my stomach isn't full during class, but that i'm not starving. Arrive to the studio at least 15 minutes early so you can introduce yourself to the instructor and become familiar with the studio. Set up your mat in one of the back rows so you can watch more advanced students in front of you. Also, don't push yourself too hard the first class, feel free to take breaks. The instructor will probably explain to you, that your only goal for the first class is just to stay in the room the whole time. And remember to have fun.
3hell yes you want to avoid eating anytime before a yoga class. i made that mistake, and ended up throwing up a little bit in my mouth while doing some of the more twisty poses.
kind of gross...but its something to avoid!
4The first time I did Bikram was with a friend of mine who's an instructor. I really enjoyed it, but my skin was burning from all the sweat! By the end of the class it was difficult to hold poses because my limbs kept slipping on sliding on each other, but the burning was what surprised me most. Afterward, I asked my friend what the deal was with the burning and she said it was normal, just your body sweating out all the crap, and that it would go away after a few regular sessions, and she was right.
I like it because it's always the same poses, in the same order, so you can pop into a class anywhere and know what to expect. I also like the heat a lot, so this is definitely my preferred practice.
5Thanks for the answer Fit (and everyone else)! That's really good to know about exactly how much water to drink. I knew I had to drink a lot, but a guideline is always nice. And perfect timing too, since I'm off to class at 6 tomorrow!
6I was told to expect to puke the first class because so many people just don't deal with heat well.
7I just started taking bikram a month ago, and I was so scared, but it's NOT that bad.
- Don't eat 2-3 hours before class. Otherwise, you'll feel BEYOND nauseous during the class. And hydrate with water ALL DAY before class (if you take it after work)...otherwise you will get really dizzy while posing.
- Bring either 1 huge bottle or 2 regular-sized bottled waters to class. I throw mine in the freezer a couple hours before class because the water tends to get hot in a heated room (as if it's been sitting in a hot car all day), and drinking hot water when you're hot & sweaty = blech!
- If you sweat a lot from your head, I'd recommend wearing a cloth headband the first time around. I used one my first class, and didn't my 2nd class. I noticed that without one, more beads of sweat would go in my eyes when bending over, which was NOT pleasant, especially because I wear contacts.
- Stay away from long pants and go with minimal clothing. Most people wear sports bras or loose-fitted tanks/running shorts. Under Armour is fine...I was told to stay away from tight-fitted clothing, but my UA bike shorts didn't bother me AT ALL. In fact, I like it better than loose-fitting shorts.
- Bring two large towels or a beach towel for your yoga mat. I also bring a wash cloth for a quick sweat wipe between poses.
Overall, bikram is awesome. Many people make it seem scary, but it's really rewarding and NOT that bad. These 90 minutes will fly by, and it gets easier with each class
Good luck!!
8Just to reiterate one thing: take breaks when you need them! Even people who have been practicing bikram for a long time occasionally have to opt out of a posture.
9I have no pointers, but it looks like good tips here. Just wanted to say that my hairdress started doing Bikram Yoga just a couple of months ago and she looks amazing!!
10Do not drink caffeine before class. I find that if I have an afternoon coffee before a night class, I am very lightheaded during class. I limit my caffeine intake to one cup in the morning before an evening class.
11Thanks Fit!
12Bikram is wonderful! Take it easy in your first class. Just enjoy the heat in the room. And definitely don't leave the room at all. You want to adjust to the 90 minutes of hotness. Have fun!!!
I've been practicing for almost 4.5 years. I LOVE it.
13Definitely feel free to take a break and rest in child's pose. Resume when you've got your breathe back. Just remember it's about linking breathe to movement, NOT being perfect. Have fun!!
14I tend not to enjoy repetitive workouts but I've always wanted to try Bikram yoga. Does anyone ever get bored?
15Great tips. I just took my first Bikram Yoga class a few weeks ago. I wrote about it on my blog but the main thing was that I ran out of water within the first half of the class! Bring more than you think you'll need!!!! I woke up to a nice headache from dehydration the next morning. Also, the class isn't a place for modesty - strip to the bare essentials because being overdressed and overheated is not fun!
16HYDRATE HYDRATE HYDRATE HYDRATE. My first time doing Bikram I was severely dehydrated and got super dizzy, nauseated, and tingly. I chose not to return to the class because I just get grossed out by everybody else's sweat. If I stuck with it, though, I know it'd be a fantastic workout. Just not for me. HYDRATEE!!!!!!
17I went yesterday and it wasn't so bad! I had to sit for about 15 minutes at the end because I got SUPER hungry and it made me dizzy, but I did better than I expected to.
18I just tried my first class. It was pretty good, I did start to get a little dizzy though and I have a headache now. Will definitely try harder to drink a lot during the day beforehand! But what if I do a morning class?
19My experience differs greatly from everything just about everyone has said. I do heated vinyasa yoga 3-4 times a week, always after having eaten a light breakfast, and always after having about 4 cups of coffee. I don't overhydrate or anything with water, I just drink when I'm thirsty during class. I love the hotness, and the hotter the better (some instructors do it slightly hotter). If you start to feel lightheaded, or dizzy, simply go into child's pose and take a break!
20Make sure that the instructors are Red-Cross certified. I fainted during a Bikram Yoga class and my instructor did nothing. Luckily, my friends were there to take me to the hospital. Cannnot stress enough the importance of drinking water alllll day before you get there, eating right throughout the day and getting enough sleep the night before.
21The post is really informative. There is one type of yoga known as Bikram yoga. It is regarded as most intensive. This kind of yoga yoga involves 26 different postures and 2 peathing exercises in 90 minutes. The exceptionality of Bikram yoga is that it is practiced in extreme heat.
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