Bikram Yoga is a Hot yoga derived from the hatha yoga family. It follows a healing sequence that consists of 26 postures and 2 breathing exercises lasting 90 minutes to energise and revitalise every bone, joint, ligament and muscle in your body. The Hot Yoga is practiced in a room heated to 40° with 40% humidity.

The Bikram Yoga system is a unique series in which the poses are done in the same sequence, with each posture forming the perfect basis for the next, warming and stretching the appropriate muscles, ligaments and tendons. It’s practiced with precision and intent, combining healing and strength training that works.

Your first hot yoga class will be a different experience. The series encompasses 26 postures (asanas) and 2 breathing exercises  (pranayamas) which are mentally, physically and emotionally engaging. You will see all shapes, sizes, ages and different abilities – never judge or try and compete, especially with  yourself! Come without expectations and you will be surprised!

Every day is different in the hot yoga room. Just try your best, because that’s what Bikram Yoga is all about at Adelaide Hills Bikram. Be prepared to work hard, sweat and commit and you will experience something truly life changing.

• Make sure you are well hydrated by drinking plenty of water throughout the day, prior to class.
• Avoid eating a heavy meal at least two hours before class.
• Wear something light and fitted like gym clothes. Do not wear long pants or baggy t-shirts. Remember its going to be hot and you will not be comfortable with loose wet clothing on.
• If it is your first class arrive early (at least 10-15 minutes before class) so you have plenty of time to fill out a registration form and meet the instructor etc.

Our Hot Pilates classes follow the inferno Hot Pilates model incorporating Pilates principles and HIIT (High-intensity interval training) techniques. Every class is different but the classes are specifically designed to bring you maximum health benefits with minimum impact. Expect to work hard but be patient, your first class will challenge you.

• Prepare for class just as you would for any fitness class, make sure you are well hydrated and haven’t eaten substantially before class.
• Wear light fitted and flexible clothing that you are comfortable to sweat in.
• Bring a towel, yoga mat and a bottle of water.

Yin Yoga is a calm yoga that aids deep tissue stretching. It’s a perfect balance for the more Yang activities like Bikram Yoga and fitness addicts or anyone else looking to improve their well-being and create balance. Practiced in a comfortable temperature, class length varies from 30 to 90 minutes however a normal class runs for 75 minutes.

Yin Yoga calms and provides deep tissue stretching in long, passive holds, healing the body in stillness. It can help give you a sense of calm and create a content state of mind.

For Bikram Yoga and Hot Pilates bring a mat, towel and water in class. One bottle of water is usually enough while in class.

For Yin Yoga bring a mat and if you need a cousin or bolster.

If you don’t have a mat yet, don’t worry, mats and towels are available at the studio for hire or to buy. Water and coconut water are available to buy as well as other electrolytes replacement supplements.

Classes start and end on time – plan on staying until the end of class.

No personal belongings in the yoga room – all you need is your beautiful self, mat, towel, water and a smile!

In short yes! Feeling sore can be a sign that you have worked muscles or engaged parts of your body that you haven’t used before. Generally some muscle soreness is quite usual and does come with physical exercise even basic stretching. This soreness can continue even after a few classes depending on how hard you have been working out. The classes at Adelaide Hills Bikram are all low impact classes but sometimes coming to a class can reveal underlying problems that you may not have noticed before.

When should you be concerned?
If you’re worried speak to a teacher or consult with a health practitioner – more often than not it can be simply fixed. Simple modifications can also be incorporated into all our classes allowing you recover and gain the benefits of class but it is important to let us know. When engaging in any physical activity there are some important principles; always listen to your body and don’t push through pain. If something hurts ask an instructor as sometimes a simple correction can make a significant difference.

Just like any space you share, there are some tips to follow to make sure you and everyone else has a great class.

• Remove your shoes before entering the studio. You can leave them in the change room space provided
• Please don’t bring any personal belongings into the class
• Bring only yourself a mat, a towel and water
• If you are new please position your mat on the second or third row, this will give you the opportunity to learn from experienced students in the front row.
• Be prepared to stay in the yoga room for the entire 90-minute class. If you feel unwell sit down and notify the instructor
• Remain silent in the yoga room. Bikram yoga and Yin Yoga are moving meditation, so please respect others by remaining silent
• Respect others and enjoy your class