Hot Yoga Before and After: Preparation and Recovery

A yoga class can benefit the body and mind in numerous ways. Each type of yoga practice focuses on bettering different elements of one’s life. Currently, hot yoga is a popular choice for longtime enthusiasts and newcomers alike. 

A hot yoga class involves traditional movements but takes place in a warm, temperature-controlled environment. Practicing in the heat increases sweat and elevates heart rate, often leading to changes in the body including weight loss, increased strength, and other health benefits. The conditions can make straightforward movements feel like a complete cardio workout. 

The increased intensity means that hot yoga before and after practices are crucial. Preparation and recovery techniques help maintain health while reducing adverse side effects. We have some effective tips for how to maximize your hot yoga in Dayton.



Because of the significant sweat loss during hot yoga, you’ll need to have sufficient fluids in your body to avoid feeling lightheaded. However, chugging water immediately before a session will only upset your stomach or cause other problems. Hydrate consistently throughout the hours leading up to your class, avoid sodas and other dehydrating liquids, and bring water to drink.

Get Into the Right Headspace

While it’s vital to prepare physically, don’t overlook your mental preparation. Hot yoga classes aren’t easy, so getting the most out of your experience requires a positive attitude, low stress, and high focus. Take some time before the session to get into the right headspace.

Have a Healthy Snack

Practicing hot yoga on an empty stomach can cause you to lose focus, but a large meal before your class will leave you feeling sluggish. Avoid eating a full meal for at least a couple of hours before your session and instead opt for a light snack. Fruit and vegetable smoothies are perfect about 30-60 minutes before a class, no matter the time of day.

Pick an Appropriate Outfit

Clothes won’t necessarily make or break your hot yoga class, but an appropriate outfit can maximize your comfort and results. Tighter, lightweight, moisture-wicking clothing is the best option. 


Listen to Your Body

Perhaps the most important hot yoga before and after tip is to listen to your body. Though hot yoga can and should be challenging, it shouldn’t cause pain. Everyone takes the class at their own speed and shouldn’t be afraid to sit on their yoga mats for a moment if they need a rest or think something’s wrong.

Listening to your body before, during, and after the hot yoga class will help speed up your recovery time and lead to better health. 


After the session, you’ll need to replenish your body’s nutrients. Drink water and electrolytes when the class ends, and enjoy a lean protein meal once you return home.


Rest is a vital recovery step for any physical activity, and hot yoga is no different. The body needs rest to regain energy, and a good night’s sleep will help prepare you for the next session.

Sign Up Today!

Ignite Yoga has a comprehensive guide to hot yoga, before and after tips, techniques, and benefits. Call today at (937) 558-8800 to learn more and sign up for our studio’s New Student Special.

About the Author

Justina Sanford

Justina Sanford

Justina is the owner of Ignite Yoga in Dayton, Ohio and 500 E-RYT yoga instructor. She's been teaching yoga for 15 years utilizing various yoga methodologies and has a passion for nudging people to discover what they're capable of, both on and off the mat. Justina loves to facilitate powerful experiences that often include dharma talks (life talks), breathing practices, visionwork, journaling, music, meditation, and sometimes even some unconventional methods. Justina is a former Music Therapist that has discovered a passion for entrepreneurship and helping people succeed. When she's not teaching classes, she's coaching and mentoring her staff or working to improve Ignite Yoga for students and teachers alike. Outside of small business ownership, Justina loves nature, fitness, cooking, culture, singing, and learning. Alongside her husband Chris, they take care of their three rescue dogs and travel often for outdoor adventures.

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