Thinking of joining a 26+2 class, but not sure what to expect? Want to know more on how to reap the best benefits from the hot yoga practice for your mind and body? Sindy shares her top tips on how to prepare.

What to expect from the 26+2 class

This yoga class consists of 26 postures and 2 breathing exercises. The postures are always the same and are taught in the same order, and consist of a standing series and a floor series. It’s perfect for beginners because you can really familiarise yourself with the sequence and build your confidence through repetition. Likewise, more experienced students can advance by developing each specific posture and the concentration and mindfulness that is involved.

How to prepare for Hot Yoga

• Hydration: drink plenty of water before! The later your class start time, the more you should drink to prepare – especially in the summer! Try to avoid anything that will dehydrate you before practice (Like coffee or alcohol, definitely not alcohol!)
• Electrolytes: this is the other side of hydration. We lose a lot of water through our sweat, but also sodium and potassium. You can add electrolytes to water or extra salt to your food, especially if you develop a regular hot yoga practice. Coconut water is a great natural source of potassium and a favourite with long-time practitioners.
• Food: make sure not to eat too close to class. The gap between taking class and eating food should be about 2 hours and more depending on the size of the meal and depending how quickly your digestive system works. Experiment with what works for you, but don’t eat too much just before you go into the hot room.

When not to practise

Never!

Actually no – there are some times I’d stay out of the hot room. Although I would recommend practising under most circumstances (low energy, bad day, tired and cranky etc) – please don’t practise if you have a high temperature or something serious like the flu.

A special note for beginners/first timers (to hot yoga)

The key is to pace yourself. Start with the goal of staying in the room, and on your mat so you are able to acclimatise to the environment.

It’s normal to sometimes feel dizzy, lightheaded, nauseous or even faint. Almost everyone has gone through this at some point in a hot yoga class. This doesn’t mean there’s anything wrong, it’s just a reaction to getting used to the heat.

What to do if you experience dizziness?

In the early days it’s better NOT to overdo it. As soon as any of these feelings arise TAKE A BREAK.

• During the standing series it’s recommended to take a break by sitting upright with a straight spine – NOT child’s pose. We recommend not to lie down or take child’s pose in the standing series, as if you stay more upright you keep your blood pressure more stable.
• During the floor series it’s best to lie down in Savasana if a break is required

The feelings will pass, and when you feel ready you can join back in. Just remember, pace yourself!

If you’ve practised lots of other styles of yoga before:

Come into this practice with an open mind.

This style of yoga is taught in a unique and very specific way. It is taught with a step-by-step dialogue and is designed to give students every detail necessary to execute the postures in a consistent and systematic way. Over time, this compounds and has an amazing effect on the body and mind.

The 26 postures are similar to other postures from different lineages but not exactly the same so you do have to listen out for the nuances.

It’s a system that through a combination of heat, specific sequencing, repetition and stillness after asana (during the floor series) has a profound impact on the nervous system and has huge mental and physical benefits.

The first class can be challenging!

Finally, I encourage everyone to give the class a chance. If you are building on your practice, come back and do your next class soon. The next day is not too soon – and of course the more regularly you practise the quicker you will acclimatise to the heat.

The intense environment can take time to get used to but the rewards from this unique practice come from the very first time you step into the room!

Ready to join Sindy on the mat? Book your hot class now.