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

Your First Visit

Welcome to Indie Hot Yoga

You are about to embark upon a journey to better health in mind, body and soul.  Indie Hot Yoga offers a variety of yoga for a profound, challenging workout for all. Here are a few things you need to know to get you started….

Practicalities:

  • NO BOOKING is required. Walk-ins are always welcome.
  • Arrive at least 15 minutes before the first class you want to participate in. Doors open 30 minutes before each class.
  • You can register at reception on the day.
  • Decide whether you’d like to take part in our Introductory Offer (R250 for 10 consecutive days) or buy a Drop-In class (R150 for Bikram, Flow & Inferno Pilates Classes)

You will need:

  • Water – we sell 500ml Mineral Water for R12
  • Two bath-size Towels — Towel Hire R10/towel (one to place on your mat during class and one if you choose to shower here after class)
  • One hand-towel
  • Yoga Mat (You may hire Yoga mats at R10.00 per class)

What to do:

  • Register at reception and let the teacher know if you have any illness or injuries.
  • Please make sure you write your email address CLEARLY on your registration form if you would like to be notified of upcoming events and offers.
  • Get changed in the changing room. Wear something light and comfortable. We advise against white clothing.
  • Take your towels and your water into the yoga studio.
  • Place your mat so that you have people in front of you that you can watch until you get more familiar with the postures.
  • Collect blocks from available piles.

 

Hot Yoga: the first class is all about staying in the room for the full 70 or 90 minute class and allowing your body to get used to the heat. Yes, even if that means sitting on your mat for the whole class!

Hot Vinyasa Flow: take it easy and know that you can rest in Child’s Pose or Downward Facing Dog at any point.

  • Be kind to yourself; you are doing something incredible for your body
  • Focus on breathing slowly through your nose
  • Hot Bikram: The teacher will talk you through the postures. You can use the mirrors to check your alignment. Each class consists of the same 26 postures, so you’ll soon see your strength and flexibility improve. No posture should be painful. If you do feel pain, ease off and let the teacher know. Teachers are available before and after class if you have any queries regarding your practice.
  • Hot Vinyasa Flow: this is a constantly flowing practice where postures change class to class.

At the end of class please place your rented mat and/or your rented towels in the bin outside the class for cleaning. If you have used blocks, please place them in the same bin.

Things to know:

  • Come to class hydrated

It’s not unusual to feel, nauseous, dizzy or out of breath during your first class, these feelings will subside as you continue to practice. One of the main reasons for feeling unwell is dehydration.

So, you will need to make sure you drink plenty of water before and after class to replenish all that you sweat out.

 

  • Your body needs fuel to have a good class!

Class is best done 2 to 3 hours after eating.

If you are coming to a morning or noon class, please make sure you eat breakfast.

If you are coming to an evening class, please make sure you eat lunch.

A small quantity of simple, easily digestible food is recommended for the meal prior to class.

 

  • Why the heat?

Practising in the heat has many benefits. The ideal temperature for Bikram hot yoga is 40° Celsius with about 40% humidity. For Hot Vinyasa Flow it is 36° Celsius. The room is kept at these temperatures to protect the muscles and allow deeper stretching. This thins the blood and clears the circulatory system. It also increases your heart rate, giving you a cardiovascular workout without even having to leave your mat!

 

  • After class:

You may feel tired. This is absolutely normal and a good sign that your body is cleansing. Your energy levels should be restored to normal after several classes. Remember to drink plenty of water, eat well and rest. The next day you may feel a little stiff or sore. Come back to class as soon as possible. You have started the process of reawakening muscles you may not have used for years. The more often you practice, the easier the class becomes although, if you are working to your edge, it’s always a challenge.

Have fun!

 

Enjoy your class.

 

This is time for you and your body will thank you for it!