Isn't it time to Feel Incredible?
We can't wait to meet you...
Get into the heat and discover the benefits of hot yoga & pilates! YO BK offers 60 and 90 minute classes with New York City's best Bikram-certified instructors. We also offer Inferno Hot Pilates and Baptiste Hot Power Yoga. Our small class sizes mean personal attention to help start & deepen your practice.
To help your first yoga experience flow as smoothly and blissfully as possible, we would like to offer you a few guidelines about how to approach yoga classes in general, and classes at YO BK!
Namaste & See you 'in the heat'!
FAQs for the new yogi or new to yo bk:
What do I need to do to be prepared for my first class?
• You don’t need to sign up in advance, but please arrive at least 15 minutes before class. This will give you enough time to register, change, and become used to your surroundings.
light, fitted exercise clothing
*We have yoga mats and towels available to rent. And water available to purchase.
• Dress as if you were going to the beach – light, fitted exercise clothing work fine. Avoid baggy T-shirts and pants. A sleeveless top and shorts are best. Don’t worry about shoes – you’ll be doing your yoga barefoot.
• Avoid eating 2-3 hours before class – yoga is always best practiced on an empty stomach. Some people however need to have a little something in their belly (such as a piece of fruit or an energy bar). You’ll soon work out what works for you and what your body needs.
• Be well-hydrated! Drink lots of water before coming to class. We should be drinking 2 liters a day anyway, but on the days you do hot yoga you should drink 3-4 liters!
• Come with an open mind. Be ready to laugh a little, maybe cry a bit, and to sweat a lot!
How much water should I drink?
LOTS! You can lose several pounds of water during class. You should be drinking 1-2 liters per day, every day. On the days you practice Hot Yoga, you’ll need up to 3-4 liters.
How often should I practice yoga?
As often as you can. “For great results, practice three times per week. For life changing results, practice six days per week”. One class is better than nothing. Six classes per week (with one day rest) are amazing.
Do I need to supplement my diet?
Everyone is different – it is a matter of listening to your body. If you’re feeling sluggish, dizzy or even nauseous during or after the class you may be dehydrated or mineral deficient. Make sure you are drinking plenty of water. You might also like to try some electrolytes for extra sodium and potassium that is lost via sweating.
Can I lose weight?
YES! Whenever you are moving your body, you are burning calories. In a 90 minute hot yoga class you can burn between 350-500 calories. You’ll find as you feel better about your body, you’ll begin to make better food choices. Meanwhile, your cravings for sugar, salt and caffeine will decrease, and you’ll eat less junk – good news for your waistline! We have had several students each lose over 40 lbs!
Can I start right away?
YES! See our schedule. The majority of our classes are for beginners.
What are some of the benefits of Bikram Method and Inferno Hot Pilates?
Burns body fat and elevates your metabolism
Reduces stress• Increases flexibility
Builds strength and endurance
Increases muscle tone
Helps with back, neck, shoulder and knee pain
Improves quality of sleep
Improves your posture
Reduces risk of injury
Raises energy level
Increases balance, coordination, focus and discipline
Improves healthy and balanced functioning of the skeletal, muscular, circulatory, digestive, respiratory, endocrine and nervous systems of the body
Strengthens the immune system
Why the heat?
The heat does the following 6 things:
1. Enhances vasodilatation* so that more blood is delivered to the muscles.
2. Allows oxygen In the blood to detach from the hemoglobin more easily.**
3. Speeds up the breakdown of glucose and fatty acids.
4. Makes muscles more elastic, less susceptible to injury.
5. Elevates your metabolism and burns fat more easily.
6. Increases perspiration and therefore detoxification.
You are changing the construction of your body as you perform these postures. Think of it as a piece of steel. When the steel is hot it becomes soft. When the steel is cool, it is easier to break and does not bend as easily. The heat makes your body more malleable. Warm muscles are more elastic and less susceptible to injury. Warmer temperatures produce a fluid-like stretch that allows greater range of motion. Cold muscles don’t absorb shock or impact as well and aren’t stretched as well so they get injured more readily.
Additionally, the oxygen and blood exchange rate is more rapid so you are getting more oxygen to your tissues, and your heart is more efficient. It is clearing out the valves of the heart chambers. It helps to flush out the arteries. Sweating is important because it takes the majority of the workload off the kidneys and the liver allowing the skin, which is the largest organ of the body, to excrete toxins. It exfoliates the skin by ridding the dead skin cells, so your skin will become clearer.
The capillaries that weave around the muscles respond to the heat by dilating. This brings more oxygen to the muscles and helps in the removal of waste products such as carbon dioxide and lactic acid.
* When blood passes through warm muscles oxygen releases more easily from the hemoglobin. Blood passing through cold muscles releases less oxygen.
** Warm muscles burn fat more easily than cold ones. Fat is released during stress. The stress of intense exercise causes a deluge of fatty acids into the blood stream. If you exercise with cold muscles, the muscles cannot use the fatty acids, and the fatty acids end up in places where they aren’t wanted, such as the lining of the arteries.
NOTE: Muscles aren’t the only beneficiaries of heat. Higher temperatures improve the function of the nervous system, meaning that messages are carried more rapidly to and from the brain and spinal cord.What health concerns do I need to look out for?Always follow your doctor’s orders and consult with your doctor if you are on any medications or have any known health issues. Pay attention to your body during class, and if necessary, consult your doctor when your symptoms change.
Dizziness or nausea may occur during your class. If this happens, LAY DOWN and do not try to work through this! Usually it will pass in a few minutes. As you progress, these occurrences will disappear as your body adapts to the heat and your fitness improves.