How to become a hot yoga person, according to an instructor

Get ready to sweat in places you didn’t know you could sweat.

I’m not going to lie, I’m a pretty terrible yoga student. Despite attending classes on and off for about eight years, my body hasn’t become any more flexible and my mind has certainly not achieved zen. My hips are so tight I can barely sit crosslegged and my thoughts are never racing faster than when I’m lying in shavasana.

I was telling my yogi friend about this the other day and after nodding her head for a while, she confirmed something I’ve long suspected: “You don’t like yoga because you can’t be present. If anyone needs to be doing yoga, it’s you.” 

Kickstart your wellness journey over at our Health section.

It was the hard truth I needed to hear and after giving it some thought, I decided to give hot yoga another go. My previous attempts had been horrific (once I blacked out and had to leave the class halfway through, another time the man in front of me kicked his foot sweat in my face). Nevertheless, I knew that stepping into the furnace would be the best way to challenge myself to stay present.

It had also come to my attention that all the gorgeous, glowing women in my life do hot yoga regularly and are ageing really well, without Botox. The heat boosts circulation and promotes the regeneration and flow of blood, which explains the glowing skin. I’ll admit that was the bigger motivating factor for me.

Determined to give it another go, I quizzed Issie Kulick, one of the hot mat sequence trainers at Upstate Studio about the best way to stretch it out in a sweaty room of strangers. I’m happy to report I have two hot mat classes under my belt and another three booked in – the endorphins (and the post-class glow) is weirdly addictive.

Fashion Journal: Hi Issie! Firstly, are hot mat classes safe for everyone?

Issie Kulick: We always recommend that anyone with concerns about exercising in the heat consults a doctor. A general rule is that pregnant people, those with heart conditions, uncontrolled high blood pressure, or those on medications that cause heat sensitivity should avoid the hot room. But like we say, getting medical clearance is the safest option, if you are unsure.

What advice do you have for people trying a hot mat class for the first time?

Bring a sweat towel, you will 100 per cent need it! Stay well hydrated before class and take the modifications and breaks your instructor offers. Listen to your body, take care of yourself and most importantly, have fun.

Exactly how hot do the rooms at Upstate get?

Our Hot Pilates Strength and Hot Pilates Box Strength classes are fired up to 32 degrees, while Hot Pilates Burn and Hot Power Flow crank it up to 36 degrees.

Is it okay to leave the room if the heat is getting too much for you, or is that rude?

Absolutely. You’re always welcome to step outside for a moment. We can also recommend spots in the room that are slightly cooler if it’s your first time. Your instructor will check in with you to ensure you’re safe and comfortable.

I find the amount of sweat in a hot class a bit overwhelming. Any tips for practising good hygiene before, during, and after?

All Upstate studios have great bathroom facilities, so I shower straight after class. I also use a good face spray for skin health and keep multiple changes of clothes in my bag. But when you’re working out and moving in the hot room, you don’t notice the sweaty clothes. You only notice the sweat in the most therapeutic way. It’s like your body is having the biggest therapeutic cry.

Sometimes hot Pilates and yoga classes leave me feeling light-headed. Why is that and what can I do?

From my own experience with low blood pressure, when you stand, your heart rate increases and your blood pressure drops. In the heat, this effect happens more quickly, especially when challenging muscles in a Pilates class. The way I manage this personally is by coming to my feet slowly and I often cue members to take their reset with their head above their heart to help prevent dizziness. Over time, your body will adapt and the heat will feel more manageable.

As a teacher, how do you cope with the heat (and the smell)?

I thrive off the heat and love getting sweaty! Even before teaching, I practised Hot Power Flow and Pilates regularly. As a former dancer, I’m also used to a sweaty studio environment. That said, Upstate does a great job keeping the space fresh and clean with extractor fans to manage humidity, so I rarely notice a smell. The main challenge is the laundry… I sometimes go through four outfits a day. Luckily, my partner handles most of it (not without a few complaints about the number of leggings and sports bras, haha). I also drink plenty of electrolytes to stay hydrated and I recommend this to anyone taking multiple hot classes a week.

The laundry is a lot. What about hair – do you have any hacks for dealing with sweaty hair if you need to go to work after class?

I usually braid the front of my hair in a separate elastic so I can turn it into a slick back or bun post-class. Sweat is a great natural slick back! I use rosemary and lavender oil when I slick my hair back for work, so instead of thinking how sweaty my hair is, I think about the amazing hydration and benefits that can come from essential oils in my hair and on my scalp. You can make it part of your hair routine. But, I do wash my hair about three to five times a week and keep a lavender shampoo bar in my bag, one that foams very well, I love it!

Ready to book your first hot class? Head here.