Hot Yoga and Barre

Hot yoga can refer to any yoga class done in a heated room. At Gold's Gym Hot Yoga Studios we offer a variety of classes for all levels! Class offerings and schedules may vary. See your club page for a full schedule. 

The Low Down

Hot Yoga is practiced in a room that ranges between 95-105 degrees Fahrenheit. DO NOT let this scare you! If at any point in class you feel light headed, you simply lay down on your mat until you are ready to join back in the class. As long as you stay hydrated before, during, and after class, you can prevent light headedness. This feeling generally passes after 3 consecutive classes, and your body will eventually acclimates. 

Will I lose weight?

Our classes are excellent cardiovascular workouts that raise the heart rate and burn fat. A minimum of 10 classes per month, along with a healthy diet will help shed unwanted pounds. Studies show that the average participant will burn between 450-800 calories per class. This number depends on your weight and how hard you work. 

What if I'm not flexible? 

A common misconception of yoga is you need to be flexible in order to do the postures. You need to crawl before you can run. You will build up to improved flexibility. Yoga is not about having the flexibility to twist your body into a pretzel. The aim is to improve on the flexibility you already have while building strength, stability, and happiness. With continued practice, you will notice increased flexibility over time. 

Why Heat?

Heat protects the muscle, allowing for deeper stretching, thins the blood to clear the circulatory system, and detoxify the body through sweat. The heat may come as a challenge to new students, but you will get used to it faster than you think. 

What do I bring to class? 

Most important: an open mind! The instructors will challenge you, and set you up for success. Gold's will have yoga mats to rent, but we strongly suggest you invest in your own. Along with your mat, and a hand towel for your face (optional). YOU WILL SWEAT! Also bring water for before, during and after class. Hydration is important. 

What do I wear to class? 

Women: Choose breathable fabric, but dress down so your skin can do its job by regulating our body temperature. Avoid clothing that restricts movement and cotton fabric that absorbs and holds moisture. Running clothes constructed of dri-weave fabric work well Women practicing hot yoga often wear workout shorts and a sports bra. 3

Men: Swimming trunks or running shorts make good choices for men in hot yoga classes. If you choose to wear a top, stay away from cotton and choose T-shirts or tanks made of breathable fabric. 

Class types

Hot 26

This is a series of 26 postures and 2 breathing exercises practiced in a 105F room (35-40% humidity). This series is sequenced to work your entire body to the cellular level. The continued practice of Hot 26 will help you find strength, balance, and flexibility in addition to mental focus and clarity. All levels welcome! 

 

Power/Vinyasa

This type of yoga combines stretching, strength training, and meditative breathing performed in an 85-95F room. Power Yoga poses resemble basic calisthenics- push ups, toe touches and side bends, squats- but the key to power yoga's sweat producing, muscle building power is the pace. Instead of pausing between poses (like the Hot 26 series) each move flows into the next, making it an intense aerobic workout. All levels welcome! 

 

Restorative

This is a very slow and relaxing kind of yoga in a non-heated room. Restorative yoga promotes deep relaxation through the use of props to fully support the body and help relieve the effects of chronic stress. All levels welcome! 

 

Gentle Flow

This non-heated class is a slow paced flow intended for absolute beginners and yogis of all ages and levels! 

 

Body Flow

Les Mills Body Flow is a non-heated yoga, tai chi, and Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Body Flow focuses on controlled breathing, concentration and a carefully structured series of stretches, moves, and poses. All levels welcome! 

 

Warm Barre/Hot Barre

Barre classes increase stability by using isometric exercises incorporating a Ballet Barre. Barre combines core conditioning associated with Pilates along with the flexibility improvements that occur in yoga. All levels welcome! 

 

Flow 26 

Thsi heated class (100F) combines the Hot 26 & Power Yoga styles to create a challenging class for all levels.

 

 

Hot Yoga Etiquette

Before Class: 

  • Arrive several minutes before class begins. First time students arrive 15 minutes prior to class. Once the teacher starts class you will not be admitted to class, so allow yourself enough time to get settled on your mat. 

  • No cell phones on the mat! Please leave them on silent in the cubbies or if possible in your vehicle. If ( and ONLY IF!) you have a child in Kid's Club, please leave your phone on silent. 
  • Drink Plenty of water throughout the day before coming to class. Hydration is very important. 
  • Scan your GG membership key card or show your class pass as you enter the studio and check in with the instructor. 
  • Have clean feet and be perfume/cologne free. 
  • Ask questions either before or after class, but not during class. 

During Class:

  • Do not talk during class. 
  • Please talk softly/whisper in the yoga room. Many students use the time before class to quietly meditate and center themselves as they prepare for class. 
  • Do your very best to stay in the yoga room once class begins. If an emergency requires you r to leave, please leave and re-enter between postures. 
  • You may bring bottled water into class wit you- please take water breaks between postures as to not disrupt your fellow yogis and yoginis.
  • While you may use your hand towel to dry your and to help with your grip, please refrain from wiping away your sweat during class. Your sweat is your body's "air conditioner"
  • Practice stillness between postures. 
  • Honor the silence of the room by moving quietly. 
  • Focus on only yourself in the mirror. 

After Class:

  • Observe silence after the final savasana- meditation. Be mindful of those around you. 
  • Leave the room quietly. Respect others. 
  • Please clean up any excess sweat on and around your mat. 
  • If you rented a mat, please wipe it down with the cleaning spray. Roll up wit the face side up. 
  • Feel free to ask your instructor any questions-we are here to help!
  • Enjoy the peace and energy you're taking with you from class, and make up your mind to come back tomorrow.