BYC Hot Yoga Beginners Guide

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Welcome to BYC hot yoga!

You are about to embark upon a journey to better health in mind, body and soul.  BYC hot yoga offers a variety of yoga for a  profound, challenging workout for all. Here are a few things you need to know to get you started….

NEW COVID GUIDELINES

It is very important that you read these guidelines before coming to class.

Note that class capacity has been reduced to 24 PLACES ONLY AND WALK-INS WILL NOT BE PERMITTED – NO EXCEPTIONS.

To practise at the studio you MUST:

-Please prebook into Class. You will be unable to attend a class at BYC hot yoga unless you have prebooked it online. No exceptions.

– Do not come to practise at BYC hot yoga if you have

a)been diagnosed with Covid in the last 14 days

b)have been advised to self isolate or quarantine in the last 14 days

c) have any covid symptoms:

Fever (a temperature of 37.8 degrees centigrade or above).

A new persistent dry cough.

Muscle pains.

Headache.

Shortness of breath and breathing difficulties.

Severe pneumonia.

Loss of taste and/or smell.

Extreme fatigue.

Runny nose.

Sore throat

d)have been in close contact (within 2 metres) of anyone suffering with any of the Covid-19 symptoms in the last 14 days.

-Buy booking into class at BYC hot yoga I agree:

1)I will wear a mask in all areas of the studio that it is applicable

2) I will sanitise my hands on entering the building

3) I will social distance, 2 meters at all times while in BYC hot yoga.

4) I will agree to have my temperature taken each time I enter the building.

5) It is advised to bring you own yoga mat and towels. However BYC will be renting these if you are unable to.

-BYC hot yoga’s changing rooms will have limited access and shower facilities will not be in use for the time being. Therefore we ask that you come ready for class and go home to shower. The toilets will of course be accessible, but we ask that you adhere to all social distancing rules and wear masks while using the facilities.

-for the health and safety of all BYC will be cashless, all payments must be by card.

-Please arrive on time for class no latecomers will be permitted

– Cancellation – due to the limited number of spaces, there is a strict cancellation policy for all BYC classes.

If you cancel anytime prior to 12 hrs before the start of class no fee will be charged. If you cancel anytime 12 hrs before the start of class a £10 cancelation fee will be charged.

Your new BYC Routine:

1 – please keep 2 m distance when entering the studio.

2 – sanitise your hands on entering the building.

3 – remove your shoes and leave them in the cubbies provided. Please note that all belongings are left at owners own risk.

4 – come up stairs to sign in at reception. Before we can sign you into class we will take your temperature. If you have a high temperature you will not be permitted into class.

5 – Everyone must sign and complete our new COVID waver before practising at BYC.

6 – You can enter the changing facilities to leave your belongings, but there will be limited access of 4 people at one time to these rooms. Also BYC shower facilities will not be in use at this time. We therefore advise coming in your yoga gear ready to practise and going home to shower. All belongings are left at owners own risk.

7 – There is a new one way system in and out of the studio room. There is no longer access from the ladies changing rooms. Please adhere to the markings on the floor.

8 – We recommend bringing your own mat and towels however BYC will be hiring these for £1.50 each. All BYC mats will be steam cleaned after each use. If you do use a BYC mat we ask that you ensure the whole thing is covered, this may mean you need to bring two towels or one grip mat towel.

9 – 24 spaces are marked in the room for practising. Please align the front of your mat with the white marks provided.

10 – DO NOT PRACTISE ON THE CARPET. We will be steaming cleaning the carpet daily, however we ask that you do not practise or lie on the carpet at any time.

11 – If you are taking tissues with you into the room, you need to take a bag to dispose of them in with you as well.

12 – Please clean up you area, including you sweat before leaving the room. Leave any BYC mat you have hired on the floor to be steam cleaned by staff.

13 – There will be no props allowed until further notice.

14 – All property i.e. towels and yoga kit/clothing left behind will be disposed of and destroyed.

Thank you for your understanding. We are doing our best, so please work with us as we find the best way for all during this new Covid era.

Practicalities:
– NO BOOKING is required, however if you would like to assure your space in class, we do have online booking facilities. Walk ins are always welcome.
– Arrive at least 15 minutes before the first class you want to participate in. Doors open 30 minutes before each class, 15 minutes before the 06:15am & 45 mins before the 6:15pm &  8:15pm. We close 30 minutes after class has finished.
– You must pre register online prior to coming to class.

You will need:
-Water – we sell 500ml Belu Water for £0.60p. (All of Belu’s profits go to WaterAid. To date, they have donated more then £2.2 million.)
– a Mat – we hire these for £1.50 and steam clean them after every class.
-A bath Size Towels – Towel Hire £1.50/towel (one to place on your mat during class. Our showers are currently closed so you will not need one for showering)
-Photo ID
-£1 for our coin lockers.

What to do:
– Register at reception and let the teacher know if you have any illness or injuries.
– Please make sure you write your email address clearly on your registration form if you would like to be notified of up coming money-saving offers!
– Get changed in the changing room. Wear something light and comfortable. We advise against white clothing.
– Take your towel and your water into the yoga studio.
– Pick up a folded mat up from the floor and place it:
Hot Yoga: in the 2nd or 3rd row back from the mirrors, so that you have people in front of you that you can watch until you get more familiar with the postures.
Yin Yoga & Hot Vinyasa Flow: facing the windows. Collect blocks and bricks from available piles.
Inferno Hot Pilates (IHP): facing the mirrors but make sure you can see the teacher.

– Your First Class:
Hot Bikram Yoga
:
the first class is all about staying in the room for the full 90 minutes and allowing your body to get used to the heat. Yes, even if that means sitting on your mat for the whole class!
Hot Vinyasa Flow: take it easy and know that you can rest in child’s pose or downward facing dog at any point.
Yin Yoga: this is a slow paced practise, using passive (rather than active or yang) postures to works deep into the connective tissues to activate change at that deepest level.
IHP: this is a high intensity class, so rest whenever you need to and stay hydrated.

– What to expect:
Hot Bikram: The teacher will talk you through the postures. You can use the mirrors to check your alignment. Each class consists of the same 26 postures, so you’ll soon see your strength and flexibility improve. No posture should be painful. If you do feel pain, ease off and let the teacher know. Teachers are available before and after class, if you have any queries regarding your practise.
Hot Vinyasa Flow: this is a constantly flowing practise where postures change class to class.
Yin Yoga: this is a mat based style of yoga where postures are held for 3-5 minutes at a time.
Our Sunday Yin Yoga (90mins, 75 min Yin with 15 min mediation) will end in a 15 min Yoga Nidra guided mediation, for an even deeper relaxation.
Inferno Hot Pilates: a chal­leng­ing, full body, low impact, high inten­sity work­out. It strength­ens mus­cles and burns fat, all with­out the pound­ing of a high impact work­out. It is designed for all fit­ness levels.
– At the end of class please hang your mat on one of the mat cages provided for cleaning. If you have used blocks & brikes please spray them and leave them on the rack provided.

Things to know:
– Come to class hydrated.
It’s not unusual to feel, nauseous, dizzy or out of breath during your first class, these feelings will subside as you continue to practise. One of the main reasons for feeling unwell is dehydration.
So, you will need to make sure you drink plenty of water before and after class to replenish all that you sweat out. We sell Coconut Water and Vitamin sachets, both of which contain electrolytes and potassium for efficient and rapid hydration.

Your body needs fuel to have a good class!
Class is best done 2/3 hours after eating.
If you are coming to a morning or noon class, please make sure you eat breakfast.
If you are coming to an evening class, please make sure you eat lunch.
A small quantity of simple, easily digestible food is recommended for the meal prior to class.

 – Why the heat?
Practising in the heat has many benefits. The ideal temperature for Bikram hot yoga is 105 Fahrenheit / 40 Degrees Celsius with about 40% humidity. For Hot Vinyasa Flow it is 36° Celsius = 96.8° Fahrenheit. Yin Yoga, Yoga Nidra nor Restore & Renew are not heated, however our yoga room always maintains a lovely degree of warmth. The room is kept at this temperature to protect the muscles and allow deeper stretching. This thins the blood and clears the circulatory system. It also increases your heart rate, giving you a cardivascular workout without even having to leave your mat!

– After class:
You may feel tired. This is absolutely normal and a good sign that your body is cleansing. Your energy levels should be restored to normal after several classes. Remember to drink plenty of water, eat well and rest. The next day you may feel a little stiff or sore. Come back to class as soon as possible. You have started the process of reawakening muscles you may not have used for years. The more often you practise the easier the class becomes although, if you are working to your edge it’s always a challenge!

Have fun!

Enjoy your class.

This is time for you and your body will thank you for it!

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West London Yoga

BYC hot yoga, The Studio, 1st Floor, Essex Place, Chiswick, London, W4 5UT 
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