Everything you need to know before your first class. We want you to feel confident and excited when you walk in.
Your first ritual is our gift
No credit card, no commitment. Step into the heat, experience the sanctuary, and discover what Sana Sculpt Studios can unlock for you.
Water bottle
At least 1 litre — you'll sweat!
Towel
One for your mat, one for you. We sell them too.
Lightweight clothing
Shorts and a breathable top work best in the heat.
Open mind
The most important thing you can bring.
Heavy meals within 2 hours of class
Strong perfume or cologne
Shoes onto the studio floor
Your phone (lockers are available)
01
Book online
Grab your free class via the contact page. You'll get a confirmation email with everything you need.
02
Arrive 15 minutes early
Give yourself time to meet the team, fill in a brief health form, and get settled before class begins.
03
Get set up
We'll show you to the change rooms, mat storage, and the studio. Mats and towels are available to hire.
04
Drink water & breathe
The heat is intense at first — take breaks whenever you need them. Listening to your body is part of the practice.
05
Stay for the cool-down
Savasana is the most important part of class. Don't rush out — give your body time to integrate the work.
06
Come back!
The second class is always easier. Most new students find their stride within 3–5 sessions.
The Science
Why train in the heat?
🔥
Deeper muscle engagement
Infrared heat warms muscles from the inside, increasing flexibility and range of motion far beyond what's possible in a cool room.
✨
Accelerated detoxification
Sweating in an infrared environment helps your body flush toxins efficiently, leaving your skin glowing and your system refreshed.
🧠
Mental clarity & stress relief
The heat triggers endorphin release, dramatically reducing cortisol. Each session doubles as a moving meditation.
💪
Elevated calorie burn
Your heart works harder in the heat — elevating your heart rate to cardio levels even in slow, deliberate movements.
🌿
Nervous system reset
Heat exposure activates your parasympathetic nervous system, leaving you in a state of deep calm and recovery after class.
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Faster recovery
Improved circulation from infrared heat speeds nutrient delivery to muscles, reducing soreness and accelerating tissue repair.
How hot is the room?
Hot Yoga is practiced at 100°F with around 40% humidity. Sculpt classes are a bit cooler at 90°F, and Flow at 82°F. The heat increases the depth of your stretch and helps the body detoxify.
Will I be able to handle the heat?
Most new students are surprised by how quickly they adapt. In your first class, you may feel dizzy or overwhelmed — this is completely normal. Lie down, breathe, and drink water. Never push through pain.
Is hot yoga safe for me?
Hot yoga is safe for most healthy adults. We recommend consulting your doctor if you're pregnant, have cardiovascular conditions, or any heat-related sensitivities. Let your instructor know before class.
What if I feel unwell during class?
Listen to your body. It's always okay to take Child's Pose, step out for water, or rest on your mat. Your instructor is there to support you — don't hesitate to let them know how you're feeling.