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The original hot yoga that’s been featured in the press and on television, famous for it’s miraculous healing ability. It is a very specific 90 minute series of 26 yoga postures (asanas) and breathing exercises. Bikram Yoga is conducted in a heated room to warm up your whole body, and allows you to work deep into your muscles, tendons and ligaments to change your body from the inside out. Each pose is a challenge based on personal abilities; each pose addresses a certain area of the body, bestowing specific and powerful health benefits. The class is designed for all levels, beginners and experienced practitioners alike. Every class is open to first time students.
The postures are done in the safe environment of a heated room so that deep penetration can relieve muscle resistance without risking injury. Each posture in the sequence is done in specific order, preparing the body for the next posture, resulting in powerful healing and miraculous results.
By the end of a Bikram Yoga class, you will have worked every muscle, tendon, joint, ligament, internal organ, and gland while systematically moving fresh, oxygenated blood to 100% of the body. These postures work synergistically and cumulatively to put the body back on track and in balance. Bikram Yoga builds strength, balance, and flexibility by gently stretching and massaging the spine, muscles, tendons, joints, and all internal organs of the body. Lung capacity is expanded, leading to greater vitality. Bones are strengthened. Joints are opened and lubricated. Muscles are strengthened, toned, and made more flexible.
Regular practice of this series of postures results in an infinite number of benefits including injury repair, illness prevention, weight loss, increased flexibility, better circulation, reduced stress, and overall peace of mind. Bikram yoga is a process that can also reduce the symptoms of many chronic diseases, and is an excellent preventive activity for parts of the body that are healthy. In time, you’ll learn to focus your mind and control your breath, leading you to work harder, deeper, and calmer. As you improve this relationship you will realize the true meaning of yoga: a union of the body, mind, and spirit.
What If I’m not flexible?
Moving and stretching in new ways will help you become more flexible, bringing greater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. As we age, flexibility naturally decreases, which leads to pain and immobility. Yoga can ameliorate this process.
Why the heated room?
The room is intentionally heated to warm your muscles and allow you to work deeper and safer. The heat also heals, helps prevent injuries and promotes sweating which flushes toxins from your body.
Is it a cardiovascular workout and can I lose weight?
No matter what your level of fitness, you will find Bikram yoga very challenging. Each posture combines flexibility, strength and balance to work your whole body from your bones to your skin. With persistence, patience and dedication, you can lose inches and develop muscle tone and strength that might never come from other forms of exercise.
What are some of the benefits?
There are unlimited benefits to Bikram yoga. It reduces stress, increases blood circulation and improves strength and flexibility. Regular practice (at least three times a week) can reduce the symptoms of many chronic diseases (i.e. arthritis, diabetes and thyroid disorders). It also promotes relaxation.
What should I wear to class?
Women should wear shorts or thin cotton leggings and leotard, jog bra or halter top. Men should wear shorts or bathing trunks (no bikinis). Since the room is heated, you want to wear something that you feel comfortable sweating in.
Secrets to a Great First Class …
Coming to Class
If possible create a profile on MindBody before your first visit. This also ensures that you have a stress-free start…a great way to begin your yoga practice. No prior reservation is required for any class and all classes are designed for beginners. Studio opens 15 minutes before class starts.
Bring an extra change of clothes for after class, as well as a towel to dry off excess perspiration. We do not have showers.
Bring a mat, towel, and bottle of water. We do have for rent options in studio.
Hydrate - Drink lots of water and eat foods high in minerals and electrolytes. (Think fruits and veggies).
Eat a good meal 3 to 4 hours before class, but come to class on an empty stomach.
Wear exercise clothes that are fitted but comfortable and that you can sweat in. Sweat a lot in. (ladies think shorts or leggings and sports bra or tanks, men think fitted shorts or trunks)
Arrive 15 minutes early. We want to make sure you have time to register, set up your mat, and start class from the beginning. (
BREATHE! Take it slow and learn how to breathe through your nose in a hot room. You will receive benefits just by staying in the room and learning to breathe and find ease in your body and mind.
Sit down if you need to take a break. It can take a few classes to learn how to breathe and practice yoga in a hot room. Rejoin us when you feel ready
The instructor leads through verbal instruction. We encourage you to listen to the teacher so you can learn to try the right way, do the best you can and breathe normally through the nose
Come back within 1-2 days! Come as much as you can to see the benefits of regular practice.
Ask I am always here before and after class to answer any questions you have about the yoga.
Park in the lot (fill our spaces in the back first) or use front parking.
14 Day Introduction
First time visitors to studio.
Hot Yoga 26+2
Bikram Hatha 90min
Traditional Hatha Yoga Therapy.
Tabata HIIT Core 60min
High intensity, low impact interval training.
What is Hot Pilates?
Hot Pilates is a training system which combines Pilates principles with high intensity interval training and is performed in a room heated to 95 degrees Fahrenheit and 40% humidity.
Why would you do Hot Pilates?
Hot Pilates creates long lean muscle, burns fat, and increases fitness. It creates a stronger core and improves circulation. It is performed on a yoga mat with zero impact, protecting your joints and muscles from the pounding of other exercises like running and jumping.
How does it work?
Hot Pilates combines cardio and muscle toning in a heated room. The high intensity interval training keeps your heart rate up, helping you burn fat. The Pilates principles sculpt you body, creating long lean muscle mass. The heat loosens up the muscles quickly, and the humidity makes you sweat — elevating your heart rate, boosting metabolism, and promoting detoxification.
How do I get started?
All you have to bring is:
a large water
a yoga mat
Any questions please reach out to Marah directly. Our classes are designed to support you from where you are at into a healthier, happier you.
It all started when…
My first yoga teacher had hairy legs, she was squatting on the floor next to me sipping mushroom tea on Maui Island; A 90min Hot Yoga class with a feminist witch. I loved it.
One week later, back home mid January in NYC; my hot water tank broke. The landlord said it would take one week to replace. Desperate for a hot shower, I googled Bikram Yoga NYC…. 10 years later, here I am. For more on my travels, personal story and how Bikram Yoga has helped me through a less than fun medical history - browse through my blog: How I Ferment Myself.
Here are some important things to remember that will help us all to have a comfy hot room experience.
Arrive early. We cannot admit latecomers, as it disrupts the rest of the class.
Turn cell phone to airplane mode during class time. Please take calls outside studio.
Leave shoes in the designated area.
Only bring your mat, towel, and water into the hot room. All other belongings can be kept in your car.
Please shower earlier in the day. Do not use perfume, cologne, or scented oils.
Make sure your water bottle has a lid and is not made of glass.
After the class is over, please leave the yoga room within 15 minute.
Wash your mat regularly and use a yoga mat spray to disinfect it and keep it fresh.