Are you new to Bikram Yoga? I will give you 15 Bikram Yoga tips for beginners to master your first Bikram Yoga classes!

Bikram Yoga ist one oft he most physical challanging yoga styles, but you can receive enormous benefits. If you are new to (Bikram) Yoga there a lot of small details which can influence your performance a lot. I have been practicing Bikram Yoga since 18 month and I haved sweated in over 100 classes. So i have gathered my experiences to 15 Bikram Yoga tips for beginners. Hopefully they will help you to perform at your best level.

Here are my Bikram Yoga tips for beginners:

1. Take your meal at least 4-5 hours before the class
   Most yoga teachers and studios recommend no food at least 2 hours before the class. But in my experience this is not enough. I feel most energetic during the class, when I have eaten a  mainly vegetable or fruit based meal, with less complex carbohydrates like rice, potatoes, less fat and no meat.
2. Drink at least 2-3 liters of pure water over the day
   I know this is a lot, especially if you’re a juice and coffee drinker. But you have to get hydrated during the day to perform well in your first Bikram Yoga classes. Dizziness, nausea, headaches, stiffness, sore throat are all signs of dehydration. Avoid coffee, which is dehydrating your body.
3. Arrive 20-30 minutes early
   If you choose one oft he popular late afternoon classes arrive 20-30 minutes earlier, so you have enough time for you preparations and choosing a good place.
4. Place your mat in the near of the door
   Most studios have slighty warmer and colder areas. I recommend to put your yoga mat immediately after your arrival to a place near the door. Normally these places are highly coveted. Avoid places directly in front of heating devices. If the heat isn’t a problem for you, take a place in the back row of he hot room. You can take a view at the more advanced people and learn from them how to do the postures the right way.
5. Bring your own big towel.
   You will need a towel to cover your yoga mat. It soaks up your sweat. In most Bikram Yoga studies you can borrow towels, but they are always to short. The length oft he towel should be at least your body height, 2 meters is perfect. In some postures you will have to spread your legs and if your towel is too short you feet will slip away.
6. Wear as little as possible.
   You will sweat a lot. Try to wear as less as possible. Men just a short. Women just a tank top and a short. Use breathable sports gear. 100 per cent cotton tops and t-shirts will get very heavy and soak up your sweat immediately.
7. Start slow.
   Try to start easy. Don’t push too hard in the beginning. The class will get most challenging from minute 40 to minute 70.
8. Focus on yourself
   Don’t look around. Don’t speak during the classes. Avoid any kind of distractions and stop touching yourself. Bikram Yoga is an 90 minutes open eye meditation.
9. Don’t judge yourself
   I’m so fat, I’m so bad, I’am so weak. This woman in front of me is so cool. She has a beautiful body. She can do all postures in perfection. I want to be like her. Breathe these kind of thoughts away. Bikram Yoga isn’t about looking beautiful or doing perfect postures. Being beautiful or sporty doesn’t make this girl in front of you happier or a better human being. You want to focus on yourself and improve your body awareness step by step.
10. Breathe calmly and deeply through your nose
    I know, this will be very hard, especially in the beginning, but Yoga is about breathing. The heat and the unfamiliar physical exercise will distract your mind from a calm and deep breathing. If you just focus on the physical part you are only doing fitness exercises. And you will only receive a fraction of the physical and mental benefits. The more you focus on your breath, the easier the exercises and the classes will be. Give it a try!
11. Stay in the hot room – 90 minutes!
    If you feel really dizzy, because you have pushed too hard, don’t leave the hot room. Just sit down on your heels, put your hand on your knees, keep your spine straight and breathe. This is he best and the fastest way to calm down your breath and reduce your pulse/blood circulation. You will feel much better after 1 or 2 minutes. You can make it. You can stay 90 minutes in the hoot room!
12. Avoid drinking during the class
    I you have drunk enough the whole day, you don’t need to drink water during the class. It’s only your mind that wants to trick and distract you from your calm and regular breathing. You will stay much more focused during the exercises and the class will be much easier if you don’t drink water. If you are really thirsty, just take small sips of water after the warm up (around minute 25) and after the standing series (around minute 65).
13. Take a long last savasana – at least 5 minutes
    You have worked your body so hard for 90 minutes to reach this point. Your body is now ready for real relaxation. This is the time where the magic happens. So take your time for last Yoga posture and try to enjoy this feeling. Feel the blood pumping through your body. Try to relax every muscle and try to release every tension.
14. Drink a lot after water the class and eat fruits
    You have lost at least 1-2 kg of bodyweight. That means you have sweated a lot. Rehydrate your body with lukewarm water or coconut water and eat some fruits to raise your blood sugar level. Avoid drinking cold water, because then your body will need longer to cool down.
15. Keep on going, but listen to your body.
    Many yoga teachers recommend a daily routine, but in the beginning a regular habit is enough in my humble opinion. The most important thing is to keep on going and listen to your body. Start with 2-3 classes a week, if you have enough time. Otherwise start with a weekly class. If you keep this habit you will start to feel many benefits after the 10th to the 20th class. And they are getting more and more.

Do you have more tips for Bikram Yoga beginners? Just leave a comment, i will add them to the article!