10 Tips to Survive a 30-Day Hot Yoga Challenge


Truth: I have been an on and off the mat kind of yoga student for the past five years, but have recently made the decision to spend more time on my mat. In doing so, part of my renewed practice was to participate in a 30-day hot yoga challenge. At times it was tough, but completing the challenge and reconnecting with my “yoga-self” has been one of the most rewarding and rejuvenating experiences of my life.

The following is a list of practical and personal tips to help you survive and thrive your 30-day challenge.

  1. Embrace the Kula!

Kula, or community, was one of the most integral parts of the challenge experience. Notice how a natural Kula forms as you see familiar faces and congratulate each other for finally realizing that crazy balance pose! Everybody in class has the same interest as you, and has equally made the effort to be on their mat. And as with most of life’s challenges, having the support of those around you will keep you motivated and feeling strong.

  1. Celebrate Your Accomplishments

Made it through the first class? Great! Made it through the first week? Even better. No accomplishment is too small to celebrate, even if it is just with an extra strong hug-style Garudasana pose.

  1. Stay Hydrated

This tip is especially true for hot yoga challengers. It is important to drink water throughout the entire day before and after your practice. Gulping water between poses will not help you. You should not be dependent on the bottle of water that you bring into class. Many teachers won’t cue for a water break and some studios discourage students from even bringing in their water bottles. But, if you have been hydrating throughout the day, chances are you won’t even need your shiny BPA-free bottle.

  1. Electrolytes! Electrolytes! Electrolytes!

A great tip given to me by one of my teachers and registered holistic nutritionist, Samantha Sowassey, was to re-mineralize my filtered water. She recommends using Himalayan salts that actually contain the same 84 natural minerals and elements found in the human body. These pink-coloured salts will promote healthy water levels in your body and will reduce muscle cramps. There are also over the counter electrolyte replacements like Replenisher or Luna if you prefer a more fruity flavour. In a pinch? Add a wedge of lemon or lime to your water. They too contain trace minerals and can help regulate fluids in the body.

  1. Avoid Eating Right Before Class

This tip is super practical and relevant. Lying on your stomach, if it’s full of food, is neither enjoyable nor relaxing. As a general guideline you should try not to eat anything substantial three hours prior to your class. If you need to eat, stick to a piece of fruit or other small non-salty snack.

  1. Be True to Yourself

Use a block, use strap, ask for help. Practice your poses with integrity. This means having the inner-honesty to know where your limits are. It is good to challenge yourself, but it is very important that the challenge comes from within. Let the rest of your classmates “fog-out.” Your practice is about you and where you take your poses. This will be completely different from your neighbour; You are completely different from your neighbour.

  1. Rock the Childs Pose

Knees together, or knees apart. Hands above your head, or hand along your sides. Whichever you choose to do, do it with purpose. This is not the “OH MY BUDDAH I AM GOING TO HAVE TO GET BACK UP IN 30 SECONDS POSE.” Let your heart gently melt into the mat and not come crashing down. Regulate your breath and come back to why you are in this class in the first place.

  1. Buy a Hot Yoga Towel

Now I know this may seem like a bogus tip but it will change your practice! The first thing you will need to get over is the price; I will never tell my mother how much I paid for a “towel!” My thought here is, you deserve it! If you are going to hot yoga everyday you should be able to practice in peace and not be sliding all over your mat or having your old beach towel bunch up under you. Plus they come in a range of patterns and colours, so express yourself!

  1. Less is More

Do not be afraid to sport the short shorts. It gets really hot in there and the last thing you will be thinking of is the cellulite on the back of your thighs. I also find cotton-based clothing items to be extremely uncomfortable as they inevitably become drenched with sweat. Wear clothing that is light and breathable and ideally has some sweat –wicking properties.

  1. Just do it

I know you can! Don’t be afraid. Starting something new can be really intimidating, especially if you have visions of a room full of super fit and bendy yogis. Even if you are unsuccessful with your first attempt at least you tried, and you can try again. Taking the time everyday to come to your mat will bring peace, clarity and awareness into your life – which you deserve. So, take my last tip and just do it!


Beth Lassaline

Growing up in a small town Ontario, population 100, yoga was completely unheard of until Beth moved to London, Ontario.  Her natural curiosity led her to join her first studio where she began a Bikram yoga practice. Since moving to Atlantic Canada she has had the opportunity to practice Hatha, Yin and Vinyasa Yoga.  Weather permitting Beth likes the challenge of hitting the cold waters of the Atlantic Ocean to practice SUP yoga, catch a wave or simply enjoy a good paddle. Beth keeps company with her five year old greyhound named Gatsby who avoids the water but has mastered downward dog and savasana pose respectively.
Beth continues to practice yoga daily and is growing and expanding her practice through community workshops, home study and journaling.  Writing about her yoga experiences allows Beth to reflect while providing additional clarity and purpose.
Beth holds a Bachelor of Arts Degree in History from the University of Prince Edward Island and a degree in Child and Youth Work from Fanshawe College in London, Ontario.  


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