Bikram yoga: get ready to sweat

The formal practice of yoga goes back thousands of years. Looking back even further, our hunter-gatherer ancestors probably did some yoga-like exercises during their usual activities. Daily life, then and now, requires strength, balance and focus. Sounds like yoga to me! Add heat and you've got Bikram yoga, my favorite.

There's no doubt about it, Bikram yoga is hot!

Venturing into a Bikram yoga studio for the first time is an exhilarating, life-changing experience. But all that talk about the HEAT, the SWEAT and the...HEAT, it's no wonder you're nervous. Fear not. With a few precautions, you'll fall in love with the heat and the sweat (and discover you want to keep going back for more).

Hydrate, big-time

Your overall Bikram yoga experience will be much better if you go into the studio well-hydrated. Start drinking extra water 2-3 hours before the start of class. Just remember, the class lasts 90 minutes and there are no bathroom breaks. If you leave the room, you won't be allowed back in, so plan accordingly.

Wear tight clothes

Whatever you choose to wear to class will become drenched and stuck to your body. Any extra fabric will become a huge annoyance, so stick with tight, tiny clothes. Unlike other types of yoga where students wear long pants, in Bikram classes there's a lot of skin showing.

Don't wear any make-up, moisturizer or perfume

Any make-up or moisturizer on your face will eventually end up in your eyes when the sweat starts dripping, especially when you're upside down. As much as we all want to look pretty, think of your Bikram yoga class as a facial in addition to a great workout (you will notice the difference in your skin).

Also, do your fellow yogis a favor and save your perfume and scented lotion for later.

Don't wear any jewelry

Any jewelry you wear into class will either get in the way or get stuck to you. Wearing a wedding band is acceptable, but if you're okay going without it for a little while, put it in a safe place while you practice yoga.

Go in with immaculate feet

During Bikram yoga, you will spend a lot of time getting to know your feet. Many of the poses require holding onto the feet or looking at the feet. You'll enjoy your practice a lot more if your feet and toe nails look and feel good.

Eat 2 hours before the start of class

Meal timing is key for having a successful class. Some people swear they can eat a steak right before class and feel just fine, but that's asking for trouble. Eating two hours before the start of class will ensure that your muscle glycogen levels are adequate while lessening the chance of getting nauseous. Eat a small meal that includes protein, carbohydrates and fat. After class you'll be hungry and ready to eat a bigger meal. Always eat something within an hour after class.

Use a Neti pot before class

During most of the class you'll be breathing through your nose. That sounds easy enough, until you realize that you're not taking in enough air. Enter the neti pot. A neti pot only seems scary at first; once you get used to it, you'll love being able to breathe better.

Take a large bottle of cold water in with you

You'll definitely want plenty of water on hand during class. The first water break will be announced by your teacher about 20 minutes into the class; after that, drink only between poses,even if you're resting. If you go into class sufficiently hydrated, you can get by with little refreshing sips. The class is easier without a bunch of water jostling around inside of you. The best time to drink is after final sivasana, before you leave the room. By then, your water will be warm-ish, but most likely, you'll still want to guzzle it.

Cover your yoga mat completely with towels

Towels are a big thing in Bikram yoga studios. You'll be given two towels to place over your yoga mat. Extra towels for showering cost a little extra. Don't try using just one towel to cover your mat because the uncovered parts will becoming wet, slippery and disgusting. Cover your mat fully and let your sweat fall where it may. And it will!

Make nice with your reflection

Unlike other styles of yoga, Bikram yoga uses mirrors to help you understand your alignment. For 90 minutes you'll be looking at your own reflection. Try not to judge yourself or anyone around you. If you find yourself obsessing over your stomach/thighs/hips, remind yourself how awesome you are for just showing up (and that you're working on those other things).

Follow your teacher's instructions

Bikram yoga teachers are all trained by Bikram himself. The 90-minute class was designed to lead you through the practice in a specific way. Your teacher will be leading you with the same dialogue used by all Bikram teachers. Listen to the instructions and follow along.

If you feel dizzy, sit down and breathe

It's totally acceptable to sit down during class if you feel maxed-out and dizzy. Just take a little breather and join in when you can. The most important thing is to stay in the room the entire time. During the floor series, it's okay to lie on your back with your feet facing the back of the room.

Do your best

This is what it's all about! Do your best every time and you'll see major changes in your life and your stomach/thighs/hips too.

Bikram yoga is for every body type and every level of practice. Every level of challenge is available. It's up to you and your body what you do with it. Have fun and enjoy the endorphins.