info@indiehot.co.za
082 924 2020
Open Monday – Sunday See Our Schedule
info@indiehot.co.za
082 924 2020
Open Monday – Sunday See Our Schedule

Frequently Asked Questions

Although yoga is meant to be a non-judgemental practice (toward ourselves or others), going to that very first yoga class can still feel intimidating. It’s normal to judge ourselves and worry about how we’ll compare to other students. However, it’s totally unnecessary. To boost self-confidence and overcome fear of newness, we answer the most common new student questions, so that you feel prepared for your first yoga class.

What do I need to bring?

Your yoga clothes, two towels and a bottle of water.  Water is on sale. Towels and mats are available for rent from the studio for R10.00 each.

I’ve never tried hot yoga before, will I be able to do it?

Bikram’s Beginning Yoga class is just that – a place to begin your Yoga practice. Every class follows the same format whether it’s your first class or whether you have been practicing for years. How quickly you progress will depend on the time and effort you give to yoga. It will have little to do with how “perfectly” you can do the poses.

What if I’m the worst student in class?

The great thing about yoga is that it’s impossible to be the worst student in the class. It’s also impossible to be the best student in the class! There’s no good or bad; it’s a personal practice that is completely void of judgment. Classes may be broken down into beginner, intermediate and advanced so that students can expect how difficult a class will be, but there really is no concept of “levels” in yoga. Yoga, at its core, is about self-growth and has little to do with physical ability. As you dig deeper into yoga philosophy, this will become more apparent. For now, try to set aside self-criticism and enter your first class with an open mind.

Will it help me to get buff? Can it help me lose weight?

Yes absolutely.  Whatever your fitness level you will find Bikram and Vinyasa Flow Yoga challenging.  The postures combine strength, flexibility and balance to give you a total body workout.   As with other forms of cardiovascular exercise, regular practice will aid weight loss.

Is it better if I’m in the front or back of the class?

While you may be tempted to hide in the corner, you’ll be doing yourself a disservice. When you’re led into a pose that has you facing the wall or back of the room, you won’t be able to see what other students are doing! It’s better to set your mat somewhere in the middle of the classroom so that you have students on all sides. That way, you can easily copy whatever they’re doing.

What if I can’t keep up?

Yoga is not like dance. Don’t worry too much about not being able to keep up. If you start off in a slower class for beginners, you definitely won’t face this challenge. But if you happen to choose an intermediate vinyasa flow for your very first class, you might find it difficult to maintain the faster pace. Don’t worry – no one will judge you – and your teacher will prefer that you move at your own pace anyway. Lie down on your back or rest in child’s pose whenever you need to do so. Taking mini-rests is a sign of strength in yoga, not weakness. It shows that you can set your ego aside and listen to your body.

Can I attend a class without completing the registration form?

Most of our students arrive in the 20 minutes before the class.  You need to arrive 30 minutes before your first class, so you have enough time to complete the registration process.

Can I eat or drink before class?

Drink plenty of water. Doctors estimate you need at least 2 litres per day for normal body maintenance.  On the days you practice Hot Yoga you should try to drink twice that quantity.   The more hydrated you are, the easier it will be for you to sweat.  As with all exercise it is not recommended on a full stomach so try to leave 2 to 3 hours between eating and class.

Do I need to book in advance?

No. You can come to any class and generally space is available. Very popular classes may reach their limit so come early. If you are a new student, please arrive at least 30 minutes before class so we can go through the registration process.

What should I wear?

Women wear sports tops and bottoms.  Men wear shorts with or without sports shirts.   Light fabrics such as Lycra are ideal – cotton is bulky and restricts movement when wet.  Remember that whatever you wear it will need to preserve your modesty. Wearing skimpy swimming costumes, semi-transparent fabric, and thongs under tights is a no-no.

Do I have to be fit?

Our yoga classes are designed for all levels of fitness, but if you have special medical conditions or injuries, please consult your doctor first and inform your teacher before class.

I run or do other forms of exercise, should I do Hot Yoga too?

Yes! “Bikram Style” Hot Yoga is excellent for helping align and strengthen your body and is a great compliment to all other forms of exercise. Many athletes practice this type of yoga to heal and recover from stress their bodies experience performing high impact sports or other workouts.

We’ve had many runners say once they start practicing Bikram yoga they are able to achieve their “personal best” in races!

Can I practice yoga with an old/new injury?

Yes! Hot Yoga helps to heal old injuries and prevent new ones. The heat is therapeutic for your muscles, joints, and tissue.

For existing injuries and medical conditions, the healing process can be supported by the continued practice of Hot Yoga. We ask students to notify the instructor so they can help you during class and make sure we have an alert in your file.

The general guide when practicing with an injury is: take it easy, listen to your body and perform postures to your tolerance level. You do not need to “modify” the postures because this yoga is a therapeutic practice of beginner postures. All you have to do is try the right way and focus on what you can do – form over depth.

Am I allowed to leave the room during class?

We encourage all students to stay in the yoga room for the duration of the class (this is one of your main goals as a new student). We suggest sitting down and taking as many breaks as needed. Moving between the high heat and the cool lobby actually puts stress on your body.

The class is a “meditation” and part of the practice is building your concentration, determination, and self-control. You will be amazed at how quickly your body acclimates to the heat and your mind is strengthened and disciplined. But not if you keep leaving the yoga room!

You do not need permission to leave the room, but it improves your practice and the benefits for your body to stay in the room for the entire class. If you absolutely must leave the room, make sure the teacher knows you’ve left and come back as quickly as possible.

What if I need a bathroom break?

A focused mind is an important part of Bikram Yoga. Though everyone is focused purely on their own yoga, the effect of everyone working together provides an amazing group energy that benefits everyone. Leaving the room is very distracting to others and has a negative effect on this group energy.

The more experienced student is better able to be unaffected by such distractions, remaining focused and energised.  A less experienced student, who may be having a challenging class, can be easily distracted.

For this reason, please ensure you visit the toilet prior to class.

If you really feel you must leave, then please do so only in between postures. Similarly, when you return, please return to your mat in between postures only – not during a posture.

What if I need to leave early?

Classes are either 90 or 70 minutes. We suggest you select a class time when you can stay to practice for the entire class. We do not permit students to leave early. Practicing yoga is like taking a prescription: if you change it, take something out, or stop early, it will not have the same effect. Even though you start to feel better, the medication is not fully effective until you finish the entire dose. Our classes work the same way!

What if I am late for class?

Each class begins promptly on time. Our studio has a 5-minute cut-off policy. Students arriving after 5 minutes of class time will not be permitted into the yoga room.

Thank you for respecting the 5-minute cut-off. It’s for health and safety as it’s not good to launch into the postures without the proper warm-up of breathing exercise.

What else do I need to know?

    Breath Control:
    It’s all in the Breath.  Get it right and you will remain strong, calm and focused.  Apart from the first and last breathing exercises, breathe in and out through the nose.  Breathe calmly, smoothly and continually – never holding your breath. Think about the breath at all times, including when you go into and out of the postures and during the rest in between. This sounds easier than it is – especially during your first few classes when you are learning the basic mechanics of the postures. It takes time to master – in time your breath control will improve enabling a stronger and deeper practice.

 

    Alignment:
    If you focus purely on how far you can go into a posture, you will most likely lose the proper alignment of the posture. Initially, you will look at others in the room and wish you could achieve the same expression of a posture as them.  You must lose these thoughts. As you focus more on the proper alignment of the posture, you may find you cannot seemingly go into the posture as far as you previously did.  Don’t despair.  By doing it correctly, the body will open quicker, and you will gain the full benefits of the yoga – it is your yoga, not anybody else’s.

 

    Stillness between postures:
    When coming out of a posture, bring yourself to a total stillness, with a calm and smooth breath. Don’t fidget, move around, or wipe sweat. Fidgeting not only distracts others, it stimulates your sympathetic nervous system, promoting a ‘fight or flight’ response. This is great when on the rugby pitch or sprinting for the finishing line – but not wanted here. Stillness is the key to gaining a calm & focused mind, and your ability to listen to your body while pushing yourself to your edge.