All Bikram classes are beginner-friendly. Each 90-minute session includes 26 postures and 2 breathing exercises, with students of all levels participating together.
Yes — absolutely. In class you’ll find people of all ages, body types, and fitness levels practicing together. You might be beside someone recovering from a hip or knee replacement, living with chronic back pain, a new mother, a professional athlete, a tradesperson, a teacher, a firefighter, a retiree, or even a high school or university student.
Bikram isn’t about looking perfect in the poses — it’s about making the effort and practicing the right way. All that’s required is that you try, and with consistent effort, you will see results.
This is the most common concern we hear from first-timers! In fact, 99% of our students felt the same way when they first stepped into class. That’s exactly why you practice yoga — to improve flexibility, strength, and so much more.
This practice helps release what no longer serves you, and when combined with Bikram, makes both experiences even more powerful and rewarding.
Your first class is all about getting a feel for Bikram Yoga. It may be challenging — possibly one of the toughest things you’ve ever tried — but remember, you can sit or lie down whenever you need, drink water, and take breaks.
Feeling a little overwhelmed or awkward is completely normal. Take it easy and don’t expect too much of yourself.
As a beginner, you’ll likely be towards the back of the room, with students of all experience levels in front of you. Watch them, follow along, and listen to the teacher’s guidance. There are no expectations — just do what you can at your own pace.
We encourage you to come along and see for yourself what it’s like.
It’s normal to feel concerned — Bikram Yoga is practiced in a heated room, but the temperature is carefully set to support your body safely. The heat helps your muscles stretch more easily and encourages detoxification, but you’re always in control.
You can take breaks, drink water, or step out if you need to. Most beginners find that, after a few minutes, their body adjusts and the heat becomes manageable.
Many of our students first try yoga in their middle years, often managing chronic issues like knee or back pain. They’re typically in their 50s, 60s, and 70s — and several of our teachers fall into this age range too.
Bikram Yoga is designed to be accessible for all ages. It’s not a contortion or gymnastics display; it’s true beginners’ yoga.
While the heated room can be challenging, the postures themselves are gentle, and you can practice each one at your own level. You’ll get a low-impact cardiovascular workout while improving joint mobility, spinal strength, balance, and bone density. Many postures are one-legged, supporting stability and overall body rehabilitation. Bikram Yoga is specifically developed to help strengthen and restore the body, no matter your age.
We always say, “stay well hydrated”, and people often ask — how much is that? A good starting point is around 2 litres a day, or roughly 8 glasses.
For a morning class, aim to drink between half a litre and 1 litre from the time you wake up. For an afternoon class, make sure you’ve had a couple of litres of water throughout the day. These are general guidelines, as hydration needs can vary depending on the weather, metabolism, body weight, and activity levels.
We recommend drinking plenty of water both before and after class. Staying well-hydrated throughout the day helps reduce the chance of feeling light-headed or dizzy during your practice.
It’s best to avoid a heavy meal right before class. A light snack, like fruit or a small handful of nuts, is fine if you need some energy. Practicing on a very full stomach can be uncomfortable, while practicing on an empty stomach is generally easier and more effective.
Yes — it’s completely normal to feel a range of sensations during or after your first few classes, including nausea, dizziness, tingling, feeling hot or cold, sweating, disorientation, or needing a nap. You’re doing something new, and your body and mind are adapting.
The good news is that your mind is incredibly adaptable, and your body is already starting to cleanse and adjust through practice. Don’t be alarmed — these sensations usually pass after a few classes. The more you relax while giving your best effort during class, the more energised and balanced you’ll feel both during and after practice.
Absolutely! Bikram Yoga provides an effective cardiovascular workout, strengthening your heart and lungs while supporting the health and function of your entire body. To see real fitness results, practice regularly and consistently.
The impact of your practice depends on the intention and effort you bring to class. How quickly you progress relies largely on your commitment, though natural ability can play a small role. By including yoga twice a week as part of your routine, many people start to notice changes within just a few weeks.
At Hot Yoga Gladesville, we provide a safe environment to stretch, strengthen, and nourish your body, mind, and spirit. Our mission is to support you every step of the way.
Great question! All properly taught yoga offers benefits, and different styles appeal to different people. We love Bikram Yoga because of its comprehensive approach. It builds strength and flexibility, and the challenging environment provides remarkable mental and emotional rewards.
It’s one of the toughest things many of us will do, yet regular practitioners keep coming back because of the challenge and the vibrant, healthy energy it creates. Don’t just take our word for it — check out what our students have to say!
Bikram Yoga leaves you feeling incredibly clean and refreshed. You’ll likely experience one of the best cardio workouts you’ve had, improved strength and mobility, better posture, toned muscles, enhanced flexibility, a calmer mindset, and more restful sleep.
Choose comfortable, close-fitting clothing suitable for a hot environment. Loose clothing can restrict movement and may reveal more than you or others might prefer. For your first class, women often wear a singlet with leggings or shorts, while men commonly wear board shorts. After a few classes, you’ll get a sense of what works best by observing what other students wear.
Absolutely! If finding time for exercise is a challenge, Bikram Yoga is an excellent choice. It’s one of the most effective forms of yoga for improving overall health, maintaining a sharp and positive mind, and achieving your ideal body.
Yes! Practiced regularly—at least 2–3 times per week—Bikram Yoga is an effective way to lose weight and get in shape. It raises your heart rate and helps balance your metabolism, so whether your goal is to shed pounds or build healthy muscle, Bikram Yoga tones and strengthens your body in all the right places.
Being low-impact, it’s suitable for all ages and abilities. Depending on your effort, you can burn (approx) 400–800 calories per class. Of course how much calories you burn is dependent on each person. A Bikram body is a healthy body!
Bikram Yoga also supports rehabilitation from old injuries and complements peak performance training.
Yes!
Bikram Choudhury says "a healthy spine is a healthy life,". Bikram Yoga places a strong emphasis on back health. We believe having a healthy and flexible spine is central to overall well-being, influencing the body's ability to function, heal, and maintain balance, as well as impacting the nervous system and mental well-being
Many students first come to class because of its reputation for helping with back pain. The heated room warms the body, allowing your joints to move more freely, while the 26 postures strengthen the entire body, especially the back.
The beginner postures guide you through every range of motion, improving flexibility. At first, you’ll take it easy, but you’ll soon notice increased mobility and reduced discomfort in daily life. Be sure to let us know about your condition so we can provide guidance tailored to your needs
- A large water bottle (at least 1 litre)
- A yoga mat (available for purchase at the front desk)
- A beach towel or similar-sized towel
- An extra towel if you plan to shower at the studio
- A change of clothes for after class
Absolutely! You can drink whenever you need to during class. Keep in mind, though, that it takes about 30 minutes for your body to absorb water, so it’s best to arrive well-hydrated rather than relying solely on sipping during class.
We also have 2–3 scheduled water breaks, which is usually plenty if you’ve hydrated beforehand.
Bikram Yoga is practiced in a room heated to up to 40°C. The combination of heat and the sequence of postures is what makes Bikram Yoga unique. The warmth helps your muscles loosen, allowing you to stretch safely and more effectively, while also reducing the risk of injury. The heat also elevates your heart rate, providing a safe cardiovascular workout.
Yoga is more than just muscle work. True health and fitness start from within, and Bikram Yoga helps improve the function of every organ and system in your body as you practice.
Absolutely! It doesn’t matter how far you can go into a pose — in yoga, there’s no standard to compare yourself to. The postures you find most challenging are often the ones that benefit you the most. Even doing just a small portion of a posture starts to make a difference.
What truly matters is performing each pose with correct alignment, giving your best effort that day, breathing steadily, and staying calm and focused.
For the best results, we recommend practicing 2–3 times per week, or more if you like. If you can only manage once a week, you’ll still experience benefits — just at a slower pace.
Regular practice will help you see noticeable improvements both in your Bikram classes and in your daily life.
Yin Yoga is a slower, more meditative style of yoga that focuses on stretching the deeper connective tissues of the body, like ligaments, joints, and fascia. Poses are typically held for longer periods, often 2–5 minutes, to improve flexibility, joint mobility, and relaxation. Yin Yoga complements more active styles, like Bikram Yoga, by helping release tension, calm the mind, and restore balance to the body.
Yin Yoga offers numerous benefits for both body and mind. It helps increase flexibility and joint mobility, reduces muscle tension, improves circulation, and supports healthy connective tissue. Mentally, it promotes relaxation, reduces stress, and cultivates mindfulness, making it an excellent complement to more active forms of yoga.
Wear comfortable, loose-fitting clothing that allows you to move freely and stay relaxed in longer-held poses. Layers can be useful, as Yin classes are slower and you might get cooler while holding stretches.
Yes, Yin Yoga can be safe for many people with injuries, but it’s important to listen to your body and modify poses as needed. Inform your teacher about any injuries or limitations before class so they can offer guidance and adjustments. The slow, gentle nature of Yin Yoga makes it easier to work safely while still gaining the benefits.
Heated Yin Yoga combines the slow, meditative stretches of Yin Yoga with a low heated room environment. The warmth helps loosen muscles and connective tissue, allowing for deeper, safer stretches while promoting relaxation, circulation, and overall joint and tissue health. It’s a gentle yet effective way to improve flexibility and release tension in the body.
Yes! Props like bolsters, blocks, straps, and blankets are often used to support your body, help you relax into poses, and ensure proper alignment. They make Yin Yoga accessible for all levels and allow you to hold stretches safely and comfortably.