Frequently Asked Questions
How to prepare for your first class & tips to maintaining a healthy practice
I’ve never taken yoga before, can I do Traditional Hot Yoga?
Yes! This is a beginner yoga practice so it is designated for all levels- from first time yogi to seasoned practitioner. In the traditional hot yoga classes the sequence of postures is always the same, so after just a few classes you will begin to remember the sequence and will learn to tune into your breath. You will begin to feel the physical and mental benefits after just a few classes.
What is the difference between the 60/75/90 minute classes?
The 90 minute class is a traditional hot yoga practice that consists of 26 postures and 2 breathing exercises. Each posture is practiced twice and a 5 minute mini Nidra meditation finishes the class. In your savasana you will be greeted with a cool stone to place on your forehead, wrist, chest, or palm.
The 60 and 75 minute classes follow the same postures breathing exercises, however there is less teacher demonstration and explanation between postures. To create a 60 or 75 minute format, some postures are only practiced once instead of twice, and others are flowed together. A mini Nidra meditation finishes the class. In your savasana, you will be greeted with a cool stone to place on your forehead, wrist, chest, or palm.
Hot bodē. Cool mind.
What is Hot HIIT?
Hot HIIT is a high intensity interval training class in a heated room based on Pilates principles.
What is Yin Nidra
Yin Nidra can be described as a deep stretching and restorative class. In the Yin part of class you will focus on opening up your hips and lower back with the use of your breath and gravity. The last 20 minutes is Nidra, which is a “yoga sleep” and guided relaxation and meditation practice in savasana.
What happens when class is over?
When class concludes you will be lying in Savasana (relaxation) on your back. Typically, a new yogi’s first reaction is to get get up and leave the room as soon as class has finished. But hold on. Savasana is when your body gets to recuperate and recover. The instructor will guide you through a mini nidra (meditation) and place a cold stone on your forehead. The longer you stay in savasana, the more your heart rate and breath returns to normal. It also helps to relieve stress and strain both mentally and physically and has incredible healing powers.
What if I’m not flexible?
This is the most common misconception that prevents people from coming to a yoga class. Yoga is not about how flexible you are, but about strengthening your body and spine in all directions. All that matters is that you try the right way, go to your personal “edge” and you will get 100% of the benefit!
Why the heated room? And how hot is it?
The room is intentionally heated to warm your muscles and allow you to work deeper and safer. The heat also heals, helps prevent injuries and promotes detoxing by sweating which flushes toxins from your body. Classes are heated to the below temperatures:
Traditional Hot Yoga – 102-105 degrees, 40% humidity
Hot bodē Flow – 95-100 degrees
Hot HIIT – 95 degrees
Yin Nidra – 85 degrees
Why doesn’t the instructor do the postures?
In this syle of yoga (Bikram Yoga), the instructor leads class verbally and is there to watch you and give you verbal and/or hands on corrections. This style of yoga is unique in that the mind/body awareness and connection is made by looking at yourself in the mirror and learning through seeing yourself and feeling changes occuring in your body. It is often referred to ‘open eyed meditation’. It gives you a chance to inegrate what is happening into your body and to not be distracted by the instructor doing the postures with you.
Is it a cardiovascular workout and can I lose weight?
No matter your level of fitness, you will find hot yoga very challenging. Each posture combines flexibility, strength and balance to work your whole body from your bones to your skin. With persistence, patience and dedication, you can lose inches and develop muscle tone and strength that might never come from other forms of exercise.
What are some of the benefits?
There are unlimited benefits to yoga. It reduces stress, increases blood circulation and improves strength and flexibility. A regular practice (at least three times a week) can reduce the symptoms of many chronic diseases (i.e. arthritis, diabetes and thyroid disorders). It also promotes relaxation.
What should I wear to class?
Women should wear shorts or thin cotton leggings and leotard, jog bra or halter top. Men should wear shorts or bathing trunks. Since the room is heated, you will want to wear something that you feel comfortable sweating in.
What about hydration?
Since you will be sweating during class, be sure to drink plenty of water before, during and after class. Including electrolytes in your hydration routine such as coconut water, watermelon juice or electrolyte supplements will make for a great class!
When should I eat before class?
We recommend that you do not eat a full meal at least 2 hours before class. If you are hungry, however, we recommend a light snack such as a banana or energy bar.
Do I need to bring a mat?
We encourage you to bring your own mat. If you do not have one, you can rent one for $5 per visit. We also offer yearly mat storage for a fee at each of our studios.
You will also need a large towel to practice on and one to shower with after class if you’d like. We provide large yoga mat towels, shower towels, and hand towels for clients with our class cards or memberships. Otherwise you may rent towels for $3 per visit.
Some people may need to rent more than one towel to make sure they leave their space dry when leaving class. Your fellow practitioners will be thankful.
Is it safe to practice every day?
Only you can judge what feels right for your body. A good balance is to do a mix of Hot Yoga, Hot HIIT, and Yin Nidra. This will give you a well rounded fitness routine. Remember to replenish your electrolytes and hydrate before and after class (juices, coconut water, electrolyte supplements, salt, potassium, etc).
Is it safe to practice while pregnant?
Can I take more than 1 class a day?
Bodē nyc memberships include up to 7 classes per week maximum.*If you choose to take more there will be a surcharge of $15/class. This is for your own safety. Your well-being is our top priority. A doctor’s note is required for double Traditional Hot Yoga classes. No more than 1 Traditional Hot Yoga double is allowed in any 7 day period.
What is your cancellation policy?
Reservation Cancellation policy:
You can cancel your class online or from the bodē nyc app up to 3 hours before class to avoid being charged a late cancel fee. Please note that we do not accept phone or email cancellations. If you cancel less than 3 hours before, your card on file will automatically be charged a $7 late cancel fee.
No show fee:
If you no show and do not cancel online or from the bodē nyc app, your card on file will automatically be charged a $10 no show fee.
If you have any additional questions, then please feel free to contact us using the email or phone number listed below.
What if I need to freeze or cancel my membership?
To freeze your membership, visit: bodenyc.com/freeze
To cancel your membership, visit: bodenyc.com/cancel
What are some of the benefits of HOT HIIT™?
There are many benefits to HOT HIIT™, including weight loss and toning. It is a full body workout that will increase your core strength and circulation, as well as flexibility. Through consistent practice, you will gain health and flexibility, and increase neuromuscular control. It will also lead to good posture & strength throughout your body.
What should I wear to class?
Clothing is the same as for Bikram Yoga. Wear something you are comfortable moving in, such as shorts or yoga pants, and a sports bra or shirt. No shoes are necessary.
What if I am not able to do all of the exercises?
The great thing about HOT HIIT™ is that there are modifications for every exercise. If you have an injury or are unable to do a particular exercise, we will give you another exercise that works the same muscle group. Walking or dancing in place is encouraged when you need a quick break.
Should I eat before class?
We recommend you eat about 2 hours before class. If you are unable to eat anything before this window, a natural protein bar or shake is always a great option. Make sure you have some fuel in you for your body to work with.