We love seeing new faces at the Studio, particularly when they come and try one of our hot yoga classes. Over the years I’ve seen many a newbies, and they roughly fall into one of three categories. Those who walk in with trepidation having some knowledge of what it’s all about. Those who walk in confidently a minute before class, having absolutely no knowledge of what they are walking into. And those who have arrive early, who have done their homework and prepared for the class.

Regardless of the category - at some point during the 60/90 minute class everyone is going to feel uncomfortable, challenged and question their decision to attend! As a teacher, I want to high five and hug everyone who finishes a class. I want to reassure you that it will get easier. And most of all I want to tell you that the initial discomfort is worth it, stick with it, because the benefits will outweigh the discomfort a hundredfold. 

One of the things that makes the 26+2 hot yoga practice unique (aside from the heat/humidity) is the words. Known as the dialogue, this is the foundation of the practice and where everything begins. So this blog takes a closer look at why the dialogue is so important, particularly when you are starting out, and how understanding the importance of the dialogue can make all the difference. 

The instructions are crafted so as to safely get you into and out of poses while focusing on proper alignment of joints, engagement of muscles and normal breath control. Like a good book, every posture is made up of a beginning, middle and end and the dialogue gives you instructions for each.

It’s important to listen carefully to the instructions when you first begin, as they will give you everything you need. When you first start, you might only do the beginning part of the pose, over time you may progress to the middle & end part of the pose. How quickly you progress will depend on several factors, but we all have to start somewhere and in the beginning, what is important is that you work with your body as it presents on any given day, to safely move into the posture as far as your body will allow, while maintaining proper alignment, engagement and breath. Always remember breath before form, form before depth. Follow this simple rule and over time you will build strength and flexibility to move deeper into each pose. 

Additionally over time, the repetition of the dialogue will help students internalise movements and develop a deeper awareness of their body, allowing students to respond automatically to cues without needing to overthink

The words make up each instruction and each instruction in the dialogue counts. For example in
Triangle Pose, the set up instructions are: ​"Turn your right foot out to the right – all the way, keep your two heels in one line. Inhale breathing, bend the right knee and sit down. Left hip down and forward. Make sure you’re sitting down low enough. Your right thigh bone should be parallel with the floor. Knee and hip in one line, same distance to the floor. Make sure your hips don’t go up anymore. Stay down there". It's incredibly normally in the beginning to be unable to get your right thigh bone parallel with the floor, so work on that part of the pose first. If you are not all the way down, it's impossible to have the fingers anywhere near your toes, without bending forward, which defeats the purpose of the pose. So listen carefully and go to where you can hold the pose with proper alignment and breath control. 

There is a saying in our yoga world, 1% the right way = 100% benefits, so if you are just starting out, don’t be discouraged, follow the words that make up the instruction as best you can and do it with integrity, take breaks if you need to, but keep trying the right way. 

One of the benefits of the rhythmic, commanding tone of the dialogue is that it helps to keep the mind engaged, reducing distractions. By moving with the words, (not before, not after) It encourages a moving meditation, helping students stay present and push past mental barriers. As one student once put it, “.. it’s 90 minutes where you can completely switch off, because you are being told what to do every single moment". 

But what about when the student do things that are not part of the dialogue… like fidgeting, wiping sweat away, taking water, adjusting towels, mats, hair, clothes…  While all of these things seem innocent in themselves, they can take us out of that meditative state that you work so hard to create during the class and they can deplete your energy. So, next time you come to class, challenge yourself, can you avoid doing any of the unnecessary stuff, conserve your energy for the postures. Fidgeting is the minds way of saying things are getting uncomfortable, by focusing and concentrating on your breath and your stillness you are strengthening your mental resolve building resilience and strength. 

The language of the dialogues is by design motivational, commanding and authoritative, pushing students to hold postures longer, go deeper, and challenge themselves. As Teachers we have to develop our own style so as to effectively deliver the dialogue in an inspiring way, which stays true to the commanding, authoritative and motivational style of the language.   

I have worked equally hard for Teachers that have a softer manner as I have for those who have a strong manner. Ultimately it is your decision how you choose to practice, and while you might be in a class with a highly enthusiastic, high energy teacher, you are in control to dial your practice up or down.

The 26+2 hot yoga sequence, is without doubt a challenging practice, I’ve seen grown men, athletics, body builders, take a knee and then some. Equally I’ve seen people with injured bodies, those who are overweight, those who suffer from chronic fatigue, crippling arthritis, MS, and more regularly and consistently do this practice - showing up and working with what they have - who swear by it!

At this time of year, we see lots of new faces at the Studio .. people eagerly walking in to try something new and make good on resolutions set on the first of the year. But as I’m sure we have all experienced, resolutions are hard to keep and when broken often times make us feel guilty - intentions on the other hand are simply a way of being in the world, that embodies a mindset to life. 

This year as an experiment I set a soft resolution to take a daily walk. I came out of the gate strong, 4 days in a row, and then life got busy - we had friends come and stay, there were extra social commitments - and I subsequently just stopped… I didn’t even make it to “Quitters Day” January 10th, the day research shows that many people (some 80%) abandon their resolutions by.

Resolutions tend to come with a tremendous amount of pressure to do the thing we resolve to do, and when broken come with a sense of failure & guilt.  After my failure to maintain my daily walking practice, I subsequently found it hard to get started again, as a little voice rang out to say ‘whats the point, you’ll just stop again’.

Personally I think a much more effective strategy for implementing change and focusing on what you want to achieve is the practice of setting Intentions.
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Intentions allow us to focus on what you want to achieve and make better decisions. They help us align our actions with our values and the things that are important to us. And lastly they help create a roadmap to help you achieve your goals. 

In other words, you make a ‘macro-intention’ then you make ‘micro-intentions' to support this.

For example, my resolution above to walk daily, could be reframed to be a micro-intention to my macro-intention to want to live a healthier life. Had I set this macro-intention instead, I may have forgiven myself for not going for a walk every day, and noticed that there were other things I was doing to support my macro-intention of wanting to create a healthier life. 

Intentions have a much softer and compassionate energy about them and broader in their reach, because they don’t tie us to an outcome but spread out and ripple to many aspects of our life. They simply ask that we bring mindfulness of our actions and make efforts to change.

When you practice the 26+2 hot yoga sequence, you understand that every pose is an opportunity to start the class again. The first few poses might have not gone well, you might be feeling tired and overwhelmed, but instead of getting stuck in this space, you get to choose to start again.

That's the beauty about intentions, when knocked off course you can start again without getting caught up in self judgement and criticism, you can simply move on realising that the next moment is a brand new moment, tomorrow is a brand new day to start over again. 

As the temperature rises and the sun shines bright, the idea of attending a hot yoga class may seem counterintuitive. However, practicing hot yoga during the summer months can offer a multitude of benefits for both body and mind. In this blog post, we'll explore why it's beneficial to keep up with your hot yoga practice (and maybe even start it) during the summer months, and how to get the most out of your practice in summer, so that you come out feeling re-energised and rejuvenated!

Have you noticed that when its hot, you often feel tired and listless, this is because your body is expending more energy to keep you cool. You would never guess it, but a hot yoga class can help! 
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A paper published in the Journal of Applied Physiology found that exercising in the heat can boost aerobic capacity by 8% after 10 days of heat training. As the body and mind acclimatise to the heat, you improve your physical and mental endurance.  Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Newbies at this time of year, tend to fall off, as most people think its not the ‘right time’ to start (and that’s a whole other blog topic). Our bodies can actually adapt to hotter environments very quickly, making exercise in sweaty temperatures feel far less demanding. Regular exposure to hot environments can improve sweat efficiency and increase skin blood flow, making it easier to regulate our temperatures. 
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And, it doesn't take too long for these changes to kick in either. A reviewed published in Sports Medicine showed that people training in hotter environments for just 14 days could experience improved physiological adaptations. With this in mind, if you are already regularly using heat-based training techniques (aka Hot Yoga) adapting to the ‘added’ heat in Summer will no doubt be easier, you’ll likely notice an increased tolerance to heat and improved performance in other physical activities as well, both indoors and outdoors.

Sweating is one of the body's natural mechanisms for detoxification and hot yoga provides an opportunity to sweat profusely, helping to rid the body of toxins and impurities. During the summer months, when we tend to sweat more due to the heat, practicing hot yoga can enhance this natural detoxification process, leaving you feeling cleansed, refreshed, and rejuvenated. Plus, the increased circulation and lymphatic drainage that occur during hot yoga can support the body's natural detoxification pathways, promoting overall health and vitality.

It’s approximately 5 weeks until Christmas so it goes without saying that the level of stress & anxiety is starting to rise - as the slippery slope to the end of the year approaches and we begin to be bombarded with Christmas messaging!. Finishing up the year and meeting all the deadlines, while factoring in all the end of year ‘stuff’ can start to take its toll leaving you feeling stressed and anxious. Instead of prioritising our practice, this is the first thing to fall away, when in fact we need to deepen our mindfulness and presence at this time of the year.

As you move through challenging poses in the heat, you're forced to stay focused, present, and aware of your breath and body sensations. This heightened sense of mindfulness can extend beyond the mat, helping you stay grounded and centered amidst the distractions and busyness of summer life. Plus, don’t forget the sweet post-workout release of endorphins, aka the body’s natural mood elevators.

So in conclusion, if you are starting to avoid the hot room as the temperature rises, think again! Don't let all the hard work and progress you have gained during Winter fall away, keep up a consistent practice during Summer and reap the rewards. And, new friends, don't let the heat put you off from giving hot yoga a try, you might be pleasantly surprised at how good you feel!

​Much love, Anj x 

As a naturopath, my focus is on holistic, sustainable weight release and healing metabolic ill-health that is the root of so many other ailments. Over the years, my clinical practice has deepened, to address not only the body, but mind, heart, and soul. Recently  my yoga practice has also deepened. While I’ve explored various forms of yoga, my 10 months at Kāpiti Hot Yoga have been the most transformative, both physically and personally.

In my profession, I hold personal growth and wisdom close. I strive to embody these values and guide others toward a balanced, joyful life. Weight release is not merely shedding physical weight; it’s a journey into self-discovery, revealing who we truly are beneath layers of stress, imbalance, and protective barriers. It’s about stepping into our authentic selves, grounded in community and spirit.

Sustainable weight release requires a connection to the body, heart, and mind. This practice has been life-changing for me—not only in building physical strength and flexibility but also on a much deeper level. In the quiet moments within the 26+2 postures, I’ve felt a connection to something larger—a peaceful presence within. I’ve discovered inner strength and flexibility through the challenge of the heat and the constant striving for improvement in the poses, mirroring my body’s flexibility and transformation.

For anyone embarking on their weight release journey, I wholeheartedly recommend integrating hot yoga. The benefits go beyond the physical—they touch the essence of who we are, helping us release not just weight but also helping us step into alignment with ourselves, which ultimately prevents the yoyo pattern that is common in many peoples experience of weight loss 
Kāpiti Hot Yoga has been a cherished part of my journey, and I’m deeply grateful for the synergy between my hot yoga practice and the guidance I offer as a naturopath.

I have had the privilege of witnessing significant changes in people who start backward bending consistently, as well as in myself. In my opinion, it’s one of the best things one could implement into their daily routine as a form of self-care and preventative medicine.
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But, backward bending tends to be an area of challenge compared to some of the other spinal movements. Below we will look into why that is and why one should be motivated to face the challenge!

Our bodies are wired to produce a stress response when we backward bend. Backward bending shifts us into a sympathetic nervous system (SNS) response, or “fight or flight mode.” When we backward bend, we “expose” some of the most vulnerable parts of our bodies like the throat, heart, abdomen, and genitals. In other words, feeling cautious around backward bending is an intelligent protective mechanism. 

With good technique, and a focus on going slowly and mindfully, we can calm our SNS response and move through the intensity. This then becomes a transferable skill — we’ve taught ourselves that we possess the internal tools to soothe ourselves, slow down, and pay more attention in a difficult moment - instead of running away or seeking external reassurance.

In other words, backward bending gives us a chance to experience a stress response in a safe environment, and to learn how to move through it.
When our nervous system is working optimally, we are able to transition smoothly between our parasympathetic nervous system (PNS), "rest and digest," and the SNS. In a less well-regulated nervous system, we become stuck in one mode. In other words, it isn’t ideal for us to feel permanently anxious in fight or flight mode, but nor do we want to experience a feeling of lethargy from being stuck in our PNS. 

As mentioned above, backward bending can help the person stuck in “fight or flight” work through sensations of anxiety in a safe way. On the other end of the spectrum, for the person who tends towards low energy, lack of enthusiasm, or lethargy, backward bending can produce much-needed sensations of energy, vitality, and empowerment as the nervous system makes its transition into the SNS. We could think of backward bending as a natural stimulant, like coffee without the caffeine crash!

​​“I notice myself smiling easily and experiencing feelings of love toward myself and others when I backbend.”  -Sue, California

When we backward bend, we strengthen the muscles on the back of the body and stretch the muscles on the front, opening up the chest and allowing us to more easily stand up straight and move through the world with a feeling of self-assurance. 

“Backward bending never fails to make me feel like I’ve conquered an obstacle and always leaves me feeling better for having had a different perspective (literally and figuratively).”  - Wendy B, Canada

When we feel upset, it’s common for us to tighten up in areas like the shoulders, chest, abdomen, or hips. If we aren’t aware of taking the time to unwind the tense areas after the difficult moments have passed, sometimes the emotion gets “stuck” in our tissues. It is very common for people to experience emotional releases during a backward bending practice. This release can initially feel startling. But, if we understand that the emotion being re-experienced is coming out, releasing, or getting unstuck, we can observe these intense feelings as a cleansing or a healing experience. 

“Backward bends have opened my heart and chest in a way I never imagined; resurfacing past traumas and pain and enabling me to deal with it, heal from it, and move on. They’ve turned my fears into hope, despair into inspiration, and dreams into reality. With good technique, consistency, repetition, control, and willpower…all is possible.” - Katy H, California

We know that having a strong core is useful and desirable. There are a wide range of exercises that specifically target our abdominal area, which is great! Bringing extra awareness to this part of the body is tremendously helpful. In my opinion, abdominal work is best paired with backward bending because of the opportunity to lengthen the front side of the body, the torso, which houses important organs. 

First, be clear on the technique you are following. Clarity leads to confidence. If you aren’t clear, ask an experienced teacher. 
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Your best ally then becomes your breathing. It’s common to want to hold the breath or breathe in gasps in a backward bend. This is a sign that you’ve tried to do too much. Your goal is to be able to breathe calmly in a backward bend. If you cannot, slow down and do less. If you cannot breathe well, your nervous system will “tighten up,” and at that point, going deeper becomes forceful. Do less, but do it well with good breathing, and over time the threshold of the breath becoming forced moves farther away.

Remember that the upper spine is naturally slightly forward rounded. As such, working on bringing that part simply to a straightened position is a big deal! Be unconcerned with how far you can go, and pay more attention to how it FEELS. Can you feel more space in your chest afterwards? Did you breathe well and make up your mind to stay just a bit longer than you wanted? Did you feel energized or empowered after? ​

Happy bending! If you feel inspired to begin backward bending to experience its positive effects, check out the Jedi Fight Club 30-day Backbend Challenge. Participants receive instructional videos and a place to track their daily backbends.
Thanks!
​Jaz

Ram explains how prana that flows freely and evenly nourishes every cell and organ, promoting healing and vitality. Long, conscious breathing practices, such as alternate nostril or deep diaphragmatic breathing, are designed to balance the body’s energy systems, clear blockages, and support overall well-being. This holistic approach to health emphasises that the body, mind, and spirit are interconnected and that healing occurs when all aspects of our being are in harmony.

Some people however experience such heightened fear, that it can negatively impact day-to-day functioning, making anxiety one of the most common mental health concerns.

Anxiety is often regarded as a brain-based health issue and while the amygdala (fear center) which is responsive to anxiety is situated in the brain, there is also a physical bodily reaction. People often describe experiencing heart palpitations, restlessness, butterflies in their stomach/nausea, light-headedness and sweating.

In modern times, our amygdala is however being fired off even when we are not necessarily in danger, often over irrational worry or day-to-day stress. It is a complex response involving the interplay between our cognitions, physical body and behaviours to real or perceived threats.

While there are well-researched mental health therapies that are effective in managing anxiety, a body of research has identified other practices such as yoga, also having a positive impact on mental health. ​

I’m not one to set new year’s resolutions, not usually my thing at all. This year seems to be different, I just felt that this was the year I would practice yoga everyday. And so far, I have. 160 days of rolling out my mat. 

My goal was small, a minimum of ten minutes, every day. Most days it’s more, much more, but some days I only have ten minutes. It’s amazing what a difference those ten minutes can make, and how much that adds to the power of consistency. 

Sounds a little 'woo woo' I know, but it's a thing! When a class practices moving and breathing synchronistically, we create a sort of vibration and energy in the room, it's hard to explain but that's part of the magic of the dialogue and moving with the words, (not ahead, not behind), which helps to create the synchronicity. See if you can notice it and then tap into it, as it can help fuel and propel you when you need it the most.

The golden rule in any 26+2 hot yoga class, is always breath before form and form before depth. If your have gone too deep into a pose (and with 'wonky' form) that you can no longer breath normally - you've missed the mark. Let your breath guide you always. Sure the breath will speed up, during the poses where we elevate the heart rate, but even then, you need to be able to breath normally with good form and YOUR maximum depth. ​

Our inner world affects our yoga practice. When you first start your hot yoga journey you tend to practice from the Outside In, treating the yoga like an exercise class, thinking you have to look a certain way, keep up with what everyone else is doing. When you start to practice from the Inside Out, all of this starts to fall away. You no longer care how you look, or if you can even do the pose like everyone else. Practicing from the Inside Out, slows things down and makes the practice more sustainable and lighter. ​

This is probably the comment I hear most often as a yin yoga teacher.  It always makes me smile, because this feeling indicates that the person is both fully engaging with the practice and receiving its many benefits.

But how can this be? How can we lose track of time so easily and repeatedly when practicing yin? How can we be so sure that we have been awake the whole class yet also feel like we must have been asleep? What is happening in our body and mind for us to feel this way? And why does it feel so good?!
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There are complex and interrelated processes occurring in our bodies and mind when we practice yin, only some of which I can highlight in this short blog. But in the simplest terms we can lose track of time because we have surrendered to a meditative state - neither awake nor asleep, feeling but not thinking, simultaneously tuned out and tuned in.

​There are 3 common paths towards achieving this in yin, all of which are offered as part of a the yin classes at Kapiti Hot Yoga:

There is good news though. The key activity that turns off the SNS and activates the PNS is breathing! Not just any old breath, but a slow, deep, even, yogic breath. The type that with each exhale you feel more relaxed, calmer, and in turn able to breathe even slower, and slower, until you can go beyond the breath and start expanding your attention to other parts of your being.

​In even more amazing news, once the PNS has been activated it stays ‘on’ until it is met with a stressor (in a yin environment this could be a loud noise, sharp pain, or very negative thought). This is why we focus on the breath at the start of class, and why people are able to stay in this relaxed state and fall deeper into it as the class goes on, whether they are still breathing deeply or not. Coupled with other yin tools, such as paying attention and resolving to be still, we can enhance our experience of deep relaxation and replenishment that tapping into our parasympathetic nervous system allows. 

An invitation to pay attention in yin, whether to our breath, the sensations in our physical body, the fluctuations of our mind, or our emotional state, is an invitation to practice mindfulness – awareness of present experience with acceptance.* 

Our first response may be to ignore, or hide from what is happening, try and change it so the feeling goes away, or simply to run away and give up. These responses are common, even among the most seasoned and experienced yogis. However, when we chose to pay attention, observe what we are feeling and accept our circumstances, then we can make a conscious and informed decision about whether we alter the shape of the pose we are in, or simply ride it out and recommit to staying still. 

​Over time and with practice we can then utilise this skill in our everyday lives, stepping away from the noise and tapping into our place of calm – responding to problems with grace and wisdom as opposed to reacting emotionally or without thought.

All 3 of these paths are available to us in a yin class.  They work together, compounding on each other and becoming more accessible the more we practice. The result is quiet and stillness. Being alive to the present moment not the future or the past. The feeling of letting go yet being safe where you are. Full relaxation.  Being not quite awake but not quite asleep either. 
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*Thanks to Bernie Clark’s ‘The Complete Guide to Yin Yoga’ for clarification of these points.