Perfect Hot Yoga Preparation.

Perfect Hot Yoga Preparation.

3 Days before class
Avoid caffeine and start increasing water intake.

1 day before class
Drink 1 ounce of water for every pound of body weight. Example you weight 10 stones/140 pounds you must drink 70 ounces/3.5pints of water

Get Your Kit Together
You must bring a towel – ideally a large one to cover your (optional) yoga mat and a small face towel.

You should come dressed for the beach – that means as little as modestly possible. Your skin needs to sweat – technical fabrics like dri-fit – will encourage it’s healthy cooling effect.

Hot Yoga Day
3 or more hours Pre Class
Eat a light fruit based breakfast. Add avocado, nuts and seeds and perhaps some oatmeal to make an energising smoothie.

2 hours Pre Class
Sip water – large quantities will ‘interrupt’ your practise. (loo visits)
Fast – no more food until after class.

Arrive in good time for your Class
Find your spot as directed
Set out your towel
Face towel and
Drink bottle- make sure it’s full.
Expect to drink 4oz every 15 minutes.

During Class
You may rest in child’s pose on the mat or find a cooler spot at anytime AFTER pose 3.
However, stay in the room if at all possible, to get used to the heat and humidity.

After Class
Re-Hydrate, re- hydrate Coconut water or a sports drink. You need electrolytes and water.
Re-feed – your post workout nutrition will have a HUGE effect on both weigh and fat loss.
Choose easily absorbed carbohydrates and fast acting proteins

Post Workout Nutrition RECIPE
1 bottle Lucozade Sport (not diet) plus 20g of your chosen protein powder. Within 20-40 minutes of the end of your class. This will promote muscle repair and growth plus energy replacement. You might bring this with you to class.

Hope to see you soon.

Jax Allen

Hot Yoga Pre Exercise Readiness Questionnaire

The Physical Activity Readiness Questionnaire

Please Download, Print, complete and either email to
Jaxallenfitness@gmail.com or bring with you to your first class.

Being physically active is very safe for most people. However, you may decide to check with your doctor before you increase your current level of activity.
The PAR-Q has been designed to identify the small number of adults for whom physical activity may be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

Answer yes or no to the following questions:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? …………………..

2. Do you feel pain in your chest when you do physical activity?……………..

3. In the past month, have you had chest pain when you were not doing physical activity? …………………

4. Do you lose your balance because of dizziness or do you ever lose consciousness? ………………….

5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? …………………..

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? …………………..

7. Do you know of any other reason why you should not do physical activity?
…………………..

8. Are you Diabetic, have raised Blood Pressure (Hypertension), Respiratory Disease? ……………………

9. Know, hope or suspect you may be Pregnant? …………………..

10. Do you have a BMI of 30 (obese)? …………………..

If you answered NO to all 10 questions

Please sign here ………………………………………………

Write your Name ………………………………………………

Emergency Contact Name ………………………………..

Emergency Contact Number ………………………………

Your Contact Tel. Number ………………………………….

Your Contact Email……………………………………………

If you answered yes:
If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, you must consult a physician before substantially increasing your physical activity.

You should ask for a medical clearance along with information about specific exercise limitations you should follow. .

In most cases, you will still be able to do any type of activity you want as long as you adhere to your recommended guidelines.

Hot Yoga is taxing and stressful, it will make you sweat and you must hydrate before and rehydrate during and after classes.

If you are new to Yoga, Hot Yoga and formal exercise we advise you join a course within the first 4 weeks so you can progress with the group.

Rests and drink breaks are planned into the early sessions to allow heat and humidity acclimatisation to take place.

Most Important
Enjoy Yoga and make it Yours!

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