Your First Hot Yoga Class at Prana: A Complete Guide

Welcome! We're Excited to Meet You

Starting something new can feel intimidating, but we're here to make your first hot yoga experience at Prana comfortable, safe, and transformative. This guide walks you through everything from booking to that post-class glow.

book your first class

Before You Arrive

Person holding a phone showing the Prana Hot app to book a first hot yoga class in Fredericton

Book Your First Class

Choose Your Intro Offer Start with our New Student Special: 2 weeks unlimited classes for $49. This gives you the freedom to try different class styles and instructors without commitment.


Pick the Right Class

  • First Timer Recommended: Hot Foundations, Warm Yin, or Gentle Flow
  • Athletic Background: Try Power Flow or Hot 26
  • Stressed & Tired: Restorative or Yin classes
  • Not Sure? Email us at info@pranahot.ca for personalized recommendations


Download the Prana Hot App

  • Available for iOS and Android
  • Create your account
  • Purchase your intro offer
  • Reserve your spot (and even choose your mat location!)
iOS AppStore Google Play
Person kneeling on a yoga mat with a water bottle and yoga blocks before a hot yoga class

Prepare for Class

What to Bring:

  • Water bottle (32oz minimum recommended) or use our free mason jars
  • Yoga mat (or rent one for $2)
  • Large towel for your mat (rental available for $2)
  • Small towel for sweat
  • Change of clothes (you'll want fresh clothes after class!)

What to Wear:

  • Women: Sports bra and shorts/leggings, or fitted tank and yoga pants
  • Men: Shorts and fitted t-shirt or no shirt
  • Avoid: Baggy clothing that might get in your way
  • Pro tip: You'll sweat A LOT, less is more.

Day-of Preparation:

  • Hydrate well starting 2 hours before class
  • Avoid heavy meals 2 to 3 hours prior
  • Light snack 30 to 60 minutes before is okay
  • Skip perfumes or heavy lotions
Students seated on mats with blocks and water bottles before class at Prana Fredericton, facing a living plant wall

Check In

Arrive 15 Minutes Early Late arrivals cannot be admitted once class begins to maintain the peaceful environment and for safety reasons as you've missed the warmup.

At the Front Desk:

  1. Let us know it's your first visit, we love meeting new students.
  2. Complete a quick liability waiver or do it online beforehand.
  3. Tour the facilities with a staff member.
  4. Get your mat and towel rentals if needed.
  5. Ask any questions, we are here to help.

Quick Orientation Includes:

  • Where to store your belongings
  • Changing room and showers
  • Water fountain and emergency exits
  • Studio etiquette basics
  • Your instructor introduction

Entering the Studio:

  • The heat will feel intense at first.
  • Take a moment to acclimate before setting up.
  • The room is dimly lit with a soft orange glow from salt lamps.

Choosing Your Spot:

  • New students: The back row is a good first class choice.
  • Temperature zones: Cooler by the door, warmest in the center.
  • Mirror view: Helpful for alignment, not required.
  • Give yourself space: Arms length from neighbours.

Pre-Class Ritual:

  • Lay your mat and towel down.
  • Place water within easy reach.
  • Lie down on your back and adjust to the heat.
  • Focus on slow, steady breathing.
  • Temperature 95 to 105°F with infrared heat.

First Class Survival Guide:

What's Different About Hot Yoga:

  • The Heat: Infrared panels warm your body directly.
  • The Sweat: Expect more sweat than usual.
  • The Breathing: Focus on steady nose breathing.
  • The Pace: Deliberate to account for heat.

DO:

  • Listen to your body.
  • Take breaks whenever needed.
  • Hydrate between poses.

DON'T:

  • Push beyond comfort.
  • Compare yourself to others.
  • Leave the room unless necessary.

Common First Class Experiences:

  • Heat feels intense then settles.
  • Balance wobbles are normal.
  • Deep sleep later is common.

After Class

  • Immediately After:

    • Stay lying down for final savasana 2 to 3 minutes.
    • Rise slowly to avoid dizziness.
    • Take your time gathering belongings.
    • Continue hydrating.

  • In the Changing Room:

    • Cool shower available, wait 5 to 10 minutes if possible.
    • Take your time.
    • Change into dry clothes.
    • Drink water or coconut water.

  • Before You Leave:

    • Check in with front desk about your experience.
    • Ask any questions that came up during class.
    • Book your next class while the motivation is high.
    • Grab a schedule or download our app.

  • Next 24 Hours:

    • Hydrate more than usual.
    • Eat nourishing foods.
    • Expect to sleep deeply.
    • Some muscle soreness is normal.
    • You might feel energized or deeply relaxed.

Your Second Class & Beyond

Building Your Practice

Class 2-3: The heat feels more manageable already
Class 4-5: You'll notice increased flexibility
Week 2: Your body starts craving the practice
Week 3+: You're officially part of the Prana family!


Tips for Success:

  • Try different instructors and class styles
  • Establish a regular schedule (consistency is key)
  • Connect with other students
  • Track your progress in our app
  • Celebrate small victories

Frequently Asked First-Timer Questions

Is hot yoga safe for beginners?

Absolutely. Our infrared heating is gentler than traditional hot yoga, and our instructors guide beginners safely. Ask your doctor if you have health concerns.

What if I'm not flexible?

Flexibility is a result of yoga, not a prerequisite. The heat helps beginners access poses more easily.

What if I need to leave during class?

We encourage staying in the room, even if resting, to acclimate safely. If you must leave, do so quietly and return when ready.

I'm worried about the heat.

Our infrared system heats your body more than the air, which many find easier to breathe. Rest in child's pose whenever needed.

What if I forget something?

We rent mats and towels for $2 each, offer free mason jars for water, and have basic toiletries available.

Can I eat before class?

Avoid large meals 2 to 3 hours before. A light snack 30 to 60 minutes prior is fine.

How often should I come as a beginner?

Start with 2 to 3 times per week to allow recovery. Your intro offer helps you find the right rhythm.

What's the difference between your heated and unheated classes?

The Sun Room hosts hot classes at 95 to 105°F. The Moon Room is unheated and perfect for restoration or a gentler practice.

Group seated side stretch in Prana Fredericton facing a living plant wall, welcoming beginners

Ready to Begin?

Your First Class is Waiting

Remember: Everyone in our studio was once a first-timer. Our community is built on support, not judgment. You belong here exactly as you are.

New Student Special: 2 Weeks Unlimited for $49

Book your first class Download Our App Contact Us with Questions

Still Nervous? We Get It! Consider booking a free studio tour first, or arrive 30 minutes early to settle in at your own pace. You can also email us at info@pranahot.ca with any concerns.

Leah Cain, founder of Prana Fredericton, smiling in the hallway

A Note from Our Founder

"I remember my first hot yoga class, I was intimidated, uncertain, and spent half the class in child's pose. But I left feeling something shift inside me. That's why we created Prana, to be the welcoming, supportive space I wished I'd had for my first class. We can't wait to be part of your journey."

– Leah Cain, Owner