the first class, for most beginners, is generally challenging. this is because you are not used to the temperature in the room. it usually takes 2-3 classes for you to adjust your body to the room temperature and enjoy the heat. it is also not unusual to feel nauseous or dizzy during your first hot yoga class. usually the problem is that you did not drink enough water. in the heated yoga room, your body needs adequate water to allow perspiration to release heat from the body. it is estimated that one needs around 2 litres to allow for a comfortable 90-minute hot yoga class.
you might feel a bit disoriented or even sleepy; this is most likely because your body has begun to cleanse itself as a result of the hot yoga class. this sleepiness and feeling of disorientation will disappear after a few classes, after your body has become stronger and used to the exercise. try to rest more, especially the night before your hot yoga class. this will make you feel more energized throughout the yoga class and the rest of your day.
you might also feel sore or stiff the day after your first class. don’t worry about this too much or let it keep you from coming back. even if you feel stiff and sore, you can practice hot yoga. in fact, the feeling will generally go away once you warm up. this is because your body starts expelling lactic acids by profuse sweating.