Please bring a bottle of water and make sure to hydrate at least two hours before class. We also recommend you keep an empty stomach a couple hours before class. The recommendations for hydration before, during and after exercise are as follows:
1. Daily intake of 8–10 glasses of water (8 oz. per glass) for normal activity, not including exercise
2. At least 2 hours prior to exercise, drink 16 oz. of water or fluid without caffeine
3. If possible, determine body weight while hydrated, prior to exercise
4. During exercise, drink frequently and early, before you are actually thirsty. Your goal is to replenish fluids at the same rate you are sweating. The maximal rate of replacement is, between 20–40 oz. per hour, based on absorption of fluid by the stomach
5. After exercise, evaluate change in body weight. Consume fluids to return to body weight prior to exercise.
Since the environment in our Heated Yoga classes increases body fluid loss, the above guidelines become even more important. Of additional concern, caffeinated beverages such as coffee, many teas, and sodas will increase fluid loss by increasing urinary output. Wine, beer, and other alcoholic beverages cause fluid loss as well. Students who drink beverages with caffeine or alcohol should consume equal amounts of water (in addition to the daily recommendation of 8–10 glasses) to avoid dehydration.
Please bring a bottle of water, a towel and a mat if you have one. The studio rents mat and towels and sells water. Wear fitted exercise clothes that you can sweat in. Arrive to the studio 15 minutes before class to meet the instructor, relax on your mat, and be present before class.
We recommend comfortable workout attire, including padded bicycle shorts. Avoid loose fitting long pants that could get caught in the pedals. A full range of workout apparel is available for purchase at our studio. Arrive to the studio 15 minutes before class to meet the instructor.
Please consult your physician beforehand – we have had many expecting mothers take classes, for prenatal classes we recommend Madison Valley
We have showers at Capitol Hill location only. You can now practice yoga in the morning and go straight to work, in the afternoon during your lunch hour or at night and go straight out on the town.
Yoga was developed in India, a country that sustains relatively high temperatures year-round. In order to mimic that intended environment adequate external heat can be viewed as essential. The heated room initially serves to prevent injury until the practitioners learn to generate their own internal heat and gradually come to welcome the warm environment as a tool for enhancing flexibility and deepening an awareness of breath. Beyond the physical implications (as further described below), environmental heat acts as a powerful and tangible psychological force that compels students of all levels to overcome attachment to external distractions. This enhances the practice of meditation, considered the primary vehicle for self-realization in Patanjali’s Yoga Sutras.
Your heart rate will increase when activity is done in the heat which creates increased cardiovascular activity and quite simply will cause you to burn more calories quicker. Additionally, the heat increases metabolism levels and speeds up the breakdown of glucose and fatty acids. This helps to tone your body and lose weight. The result is the body will increase the ability to burn fat and increase metabolism.
Practicing yoga in a heated room stimulates the lymphatic system responsible for flushing out toxins from your system. This rids your body of harmful substances and makes it healthier. The hot and humid room makes your body sweat, which promotes detoxification and elimination through the skin, the body’s largest organ. Your capillaries will dilate in the heat oxygenating the tissues, muscles, glands and organs and helping in the removal of waste products.
We have noticed that your daily intake of water often increases dramatically when you begin taking classes at LLF and this will have a healthy flushing and cleansing effect on your body.
Our Prenatal Yoga class begins with a 5 minute check in for each mom-to-be with time to share how you are feeling, and any questions or concerns you are having about yoga at this point in your pregnancy. This time provides education and builds a sense of community which is so important during pregnancy and after your baby arrives. Gentle breathing practices follow that help moms learn to regulate their breathing throughout their pregnancy and in preparation for birth. Postures are adapted for growing bellies and other physical changes and focus on gently opening the hips and pelvis as well as building the strength needed in the low body for giving birth. The shoulders, neck and chest are also addressed, helping to keep them relaxed and open. After the more active poses, restful, supported postures follow, giving you time to relax, be present and connect with your sweet baby growing inside of you. Throughout these prenatal classes you will learn how to create and maintain a meditative focus which is so important in childbirth. Each class ends with an Om, the sound that represents all creation, and Namaste, the Sanskrit word that means, “I honor the Light within you.”
If you already practice yoga, feel free to continue your regular practice as long as you are comfortable and in consultation with your doctor or midwife. We highly recommend that you understand the contraindications of certain poses for pregnancy so that you can make appropriate modification when you take regular classes. Start taking prenatal classes as soon as you feel ready, especially around the time that it begins to feel uncomfortable lying on your back or belly. Prenatal classes will benefit you at any time during your pregnancy, but the sooner you begin the more easily the practice will integrate when it comes time to give birth.
You can begin prenatal classes as early in your pregnancy as you’d like. With the approval of your doctor or midwife, prenatal yoga will benefit both you and your baby through your entire pregnancy and support you in your birth process. We know that being pregnant can sometimes feel a bit isolating and we mothers have so many questions about our changing bodies and the baby growing inside. Prenatal classes are a wonderful opportunity to meet other moms-to-be and feel a part of a community that really understands exactly what you are experiencing and be led by a skillful teacher who is an expert in pregnancy and childbirth. No prior experience is necessary to attend prenatal classes.
We want you to take care of you and your baby so all you need to do is inform us via e-mail or phone call that you will not be able to attend and we will extend your card or membership as needed.