• Take your second class within 24 hours of your first class. Your first class awakens and stimulates every system in your body, which explains all of the sweat and struggle! Your second class will provide your organs, respiratory, circulatory, digestive, and nervous system with 2-3 times the nourishment and healing than your first class. Each class builds on the last. The more classes you attend the more changes and benefit your mind and body will receive.
  • Take at least 10 classes as close together as possible. Bikram himself recommends taking at least 10 classes a month to receive benefit from this yoga series. You feel the benefits of this yoga after just a class or two; but in order to continue the wave of change in the health of your mind and body, you need the cumulative effect of at least 10 classes. So come as often as you possibly can.
  • Come to class fully hydrated. During class there are opportunities to drink water, but you need to drink lots of water throughout the day in order to ensure that you are adequately hydrated for class. Typically a good formula is to divide your weight by 2, and this is how many oz. of water you should drink daily. For example, 150 lb./2 = 75 oz.
  • Come to class on an empty stomach. For most people leaving 2 to 4 hours between meals and yoga practice is best. However, some people may need to eat something (a small piece of fruit, yogurt or an energy bar) an hour of so before class. As you practice you will come to find what works best for you.
  • Focus on yourself and be as still as possible between postures. As you build your focus and stillness, the heat and struggle will soon disappear. You will find that fidgeting, wiping, and even drinking during class interrupt the flow of your yoga practice. Stay focused on yourself, and keep your inner voice speaking in a positive, supportive and encouraging fashion. This mindset will carry you productively through the class.
  • Stay in the heated room during class. While it is tempting to think about the cool lobby, it’s better for you to stay in the room for the duration of class. Each class, commit to stay for the full 90 minutes. Feeling dizzy, lightheaded or nauseous is not unusual for newer students and should not be a cause for alarm. If you start experiencing these symptoms, please sit down and take a break. You will be safer under the supervision of the instructor rather than on your own outside the room. If an emergency arises and you feel you must leave the room, please notify the instructor.
  • There are no awards or certificates at the end of class. Remember that the mirrors are in the room to help you see yourself in the postures, not to put you on display. Focus on yourself, and remember that as long as you give your best effort and attempt all the postures as instructed, you receive as much benefit as someone with a high degree of flexibility, strength and balance.
  • Every class is different. The beauty of practicing the same series of 26 postures in every class lies in the information you receive about your body each time you come to class. Your body is different every day, but the class is the same! For class or certain postures to be easy one day and difficult the next is normal. Please do not be discouraged or think that something is wrong if you have a difficult class. All of these challenges are part of the process and soon the miserable class will be followed by one of the best classes you’ve ever had!
  • Take at least 10 classes before you decide whether this yoga is for you. Bikram Yoga is simultaneously challenging and rewarding, don’t be discouraged if your first several classes are uncomfortable and overwhelming! Focus more on how your body feels after the class, as opposed to while you’re in the class. You will find after the first month of practicing that the challenges have changed and your focus has shifted. Keep coming back!