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Answers to the most common questions asked about attending a Bikram Hot Yoga class. If you can't find the answer you are looking for, ask a teacher next time you visit, or send your question to us by e-mail.


I'm a first-time student. What do I need to know?

  • There is no need to no need to book for a Bikram Hot Yoga class!
  • Every class is beginner friendly; you advance at your own pace.
  • Each class is 90 minutes in duration. Arrive 15 minutes early to fill out the registration form, earlier if possible.
  • Eat lightly no earlier than 2 hours before class. We recommend a piece of fruit if you are still hungry close to class time.
  • Water, water and more water! Drink plenty of water before the class.
  • Bring a large bottle of water with you (we sell bottled water: small for $2, large is $3).
  • Bring a large towel (bath size) for your class, and another towel for your shower afterwards (we rent towels for $2).
  • Bring a yoga mat (we rent them for $1, we sell them for $35).
  • Change room and shower facilities at both studios.

You can find more information for first time students here.

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What should I wear?

Ladies: wear lycra sports shorts, athletic bra tops or leotard.
Gentlemen: wear lycra bike-style shorts or sports shorts. Some men prefer to wear a T-shirt or singlet as well, but most want to take them off during class.
Bare skin allows your body to release heat more easily, so wear the minimal clothing you are comfortable with.
Avoid track suit pants and T-shirts if you can as they become heavy when sweating.
We have showers if you would like to take a shower after class (bring an extra towel).

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What if I am not flexible?

This is the most common misconception that prevents people from coming to a yoga class. But yoga is not about how flexible you are. It is about stretching your body and spine in all directions. All that matters is that you try the right way, go to your personal "edge" and you will get 100% of the benefit. If you can move, you are flexible! To what degree you are flexible is different for everyone. If you don't think you 'are flexible enough', you should definitely start doing yoga as soon as you can. The specially heated environment warms and softens your muscles so you can get more out of the yoga right from the first class - and doing yoga increases your flexibility over time. When you have improved flexibility then you are less prone to soft-tissue injuries, which can be common in people who don't exercise. It does not matter what someone else can do compared to you, all you have to do is do what you can, be patient and mindful of your body, and just within a few classes you will notice a change in your body you have never seen before.

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Can I claim on my Private Health Cover?

Yes. Our health insurance provider number is AHM 21035356. Check with your health insurer first to be sure that your private health insurer recognizes yoga as a deduction. Generally you will need a receipt from us for proof of purchase and our private Private Health Cover number.

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Why the heat?

Muscles, fascia and connective tissue become elastic allowing for greater flexibility with less chance of injury. Promotes sweating, which assists the detoxification process using the body's largest eliminating organ, the skin. Blood becomes thinner, which clears the circulatory system. When the body is between three and five degrees above normal temperature, T cell output from the thymus gland is multiplied 20 fold. T cells fight infection, which in turn keeps the immune system functioning properly. Warmer temperatures produce a fluid like stretch that allows for greater range of motion in the joints.

Your heart rate becomes elevated which improves the cardiovascular system (heart and lungs). Warm muscles burn fat more effectively. When we stretch, the fat has no room to sit so it redistributes to the blood stream, which we then use as energy. Capillaries respond to heat by dilating. This allows oxygen to muscles, tissues, glands and organs helping the removal of waste products.

Higher temperatures improve the function of the nervous system, meaning that messages are carried more rapidly to and from the brain or spinal cord (you think more clearly). Allows oxygen in the blood to detach from the haemoglobin more easily. When blood passes through warm muscles, oxygen releases more easily from the haemoglobin. Blood passing through cold muscles releases less oxygen. Improves strength because proteins can be utilised more effectively. Speeds up the breakdown of glucose and fatty acids. Provides strengthening of willpower, self-control and determination.

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How does Bikram Hot Yoga work?

Bikram Hot Yoga works by the 'tourniquet effect': stretching, balancing (using gravity), and creating pressure all at the same time. The blood supply in arteries and veins is being cut off, creating pressure. When released, a lock gate effect is created, causing blood to rush through veins and arteries, flushing them out. Also, pressure is applied to the heart by its relative position to the rest of the body.

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I feel nauseous and dizzy during class and tired after my first class. Is this normal?

It is not unusual to feel nauseous or dizzy during your first class. Practicing yoga in a heated room reveals to us our present condition, and inspires us take much better care of ourselves. Usually the problem is that we do not drink enough water for daily living, let alone for exercising in a heated room. Nutritionists tell us that we need 2 litres of water a day to help the body function properly.

In the heated yoga room, your body needs adequate fund of water to allow perspiration to release heat from the body as you practice. So we estimate you need another 1 litre (sometime during the day) to allow for your 90 minutes in the room. Once you are drinking enough water your body will tolerate the heat better and you will actually enjoy the heat. If you feel disoriented or like you need a good nap after your first few classes, this is likely because your body has begun to cleanse itself as a result of the yoga practice. Don't be scared.

After the first few classes this sensation will pass. The more you can relax as you give your 110% honest effort during class, the more energized you will feel throughout the class and throughout the rest of your day.
With a proper diet is Bikram yoga good for weight loss?

A minimum of 10 classes per month is recommended to get the benefits of Bikram yoga, among which is weight normalization. As a beginner, it takes three classes for your body to understand the proper approach to the posture, and ten classes for your body to begin to work with postures.

You will realize optimization of all your body systems. Digestion and respiration, as well as endocrine, lymphatic and elimination systems will begin to work harmoniously. Your appetite will normalize, and your unhealthy cravings will diminish. All of these results will help to normalize your weight if you devote yourself to regular practice, at least, but preferably more than 3 times per week.

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How many times a week should I practice?

In the beginning, do the full class religiously each day for two months until you are performing all but the very difficult poses such as the Standing Bow Pulling Pose eighty percent correctly.

If you are restricted by any medical condition or have any chronic disease, you should continue daily until your condition is resolved.

Even when your progress is measured in fractions of inches that add excellence to what is already good, rather than in bold strokes, like being able to balance on one leg for ten seconds, you should continue your yoga practice daily. When you are performing ninety percent of the postures ninety percent correctly, you should still not feel complacent about doing your Yoga. Doing this yoga class every day is like everything else you do in your life that is good for maintaining life. You don't plan to give up doing those things because of the daily benefit you receive.

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For real-life stories from people who have benefited from a regular Bikram Hot Yoga practice go to our Testimonials page.



Can't find the answer you're looking for?

Send your question to us by email and we will answer it as soon s possible.

Did you know...

You can claim the cost of your Bikram Hot Yoga classes if you have private health cover. More info...

Many professional athletes and sports people practice Bikram Hot Yoga classes as part of their training regime to help improve their performance and to reduce the risk or soft-tissue injuries.

A lot of people like to practice Bikram's Hot Yoga just because it makes them look and feel great, however the unique sequence of 26 postures and 2 breathing exercises can have amazing healing benefits.

Many people who practice regularly report a reduction or loss of symptoms from many ailments and injuries. more info...

Bikram's Yoga College of India - Melbourne
Contact Us

Bikram Yoga is beginner friendly.
All Classes are 90 minutes.
Doors open 30 minutes prior to classes.
First time students please arrive at least 15 minutes early, earlier if possible.
Wear comfortable exercise clothing.
You will need a mat, towel and water - you can hire and/or buy them at the studio, or bring your own.
Change rooms and showers at both studios.
Arrive with an empty stomach.
No need to book.

New web site :
Level 1 / 236 High Street
Prahran, Victoria,
Australia 3181
Telephone: (03) 9529 6640
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New web site:
Level 1 / 179 Bridge Road
Richmond, Victoria,
Australia 3121
Telephone: (03) 9429 2112
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