New to Yoga?

here's what you need to know

A few tips to ensure everyone has a great experience…

  • Arrive 15 minutes early to give yourself time to park, check in and set up your practice space. Classes are on a first come, first serve basis and pre-registered spaces will be given away at 5 minutes to start when we have a full class.  For your safety, our door is locked 5 minutes after each class starts.
  • Parking: Please do not park in the 1 hour street spaces on the east side of Caledonia Street. There is ample parking in the lot, on the other surrounding streets and in the BMO Bank lot on Clinton Street (after 5pm only please).
  • Inform your teacher about any injuries, health concerns or pregnancy.
  • Stay hydrated by drinking plenty of water before, during and after class. Water is available in the studio, but please bring your own refillable bottle.
  • Bring a mat and towel, but if you don’t have one, no problem! Rentals are available for just $2 each.
  • We love your bare feet.  Please remove your shoes upon entering the lobby.
  • You smell great naturally so please refrain from strong fragrances.
  • Wear comfortable clothing and plan to be barefoot.
  • Keep it light and refrain from eating large meals at least 2 hours before class.
  • Be prepared to sweat as we practice in a heated room (95 degrees).
  • Stay until the end of class but if you need to leave early, please do so quietly.
  • Want to save time? Fill out our liability form now and bring it with you to your first class***.

***If you are under 18 years old, your parent/guardian must sign your waiver.  Students over 16 years of age may attend classes at Root Down Yoga on their own, as long as we have this signed waiver.  Anyone between the ages of 10-16 years old may attend classes ONLY IF they are accompanied by a parent/guardian each time.  We do not allow anyone under 10 years old in our regular classes.

I'm new to hot Vinyasa Yoga, what can I expect?

Congratulations! You are about to embark on a journey that will change your life in ways as unique as you are.  As with anything new, please be compassionate with yourself. Remember it isn’t possible to get everything right away, and even the most advanced yogi is still in the process of learning. Come with an open mind, expect to have fun, breathe, sweat and move.  Don’t worry about doing it “right” – just show up!  Know that all of us at Root Down Yoga value your growth and are here to support you!

But I'm not flexible, how can I do yoga?

You don’t need to be physically flexible to do yoga!  You only need to be mentally flexible and open to new possibilities.  Just show up and focus on letting go, breathing, moving, and honoring where you are today.  A yoga pose will expose your weaknesses and strengths.  We learn so much from our weaknesses and become so much stronger by accepting them and working through them rather than resisting them.  You will be amazed that as soon as you let go and simply allow the process to unfold, the tension in your body and mind will too, and your range of motion and strength will increase.

How often should I practice?

Initially, there is great benefit to completing 10-15 classes in 30 days.  This will give you a solid physical and intellectual base from which to catapult your growth.  For optimal results in gaining energy, decreasing stress and building a strong, pain-free body, consistency is the key to success. A practice of 2-3 days per week, if consistent, will create transformation over time. For life-changing results practice 4-6 days per week.

What do I wear?

Wear clothes that you feel comfortable sweating in. Each class is heated to 95 degrees so dress lightly, and in synthetics whenever possible. 100% cotton will soak up sweat and become heavy. A dry change of clothing for after class is a nice option.

What do I bring?

You will need a yoga mat, towel and a bottle of water. If you do not have these, no worries!  We?ll get you geared up for your first class free of charge.  After that, we rent mats and towels for $2 each.  Want to buy your own?  We also sell yoga supplies at the studio.

Can I eat before class?

It’s best to practice on a mostly empty stomach. Avoid heavy meals 1-2 hours before class.  Foods appropriate for pre-class snacking include fruit, yogurt, or light energy bars.  Most importantly, drink plenty of water throughout the day to ensure you are adequately hydrated before you arrive.

How much water should I drink?

Always come to class well-hydrated. Most of us should consume at least 64 ounces of water per day- more if you are active.  Dehydration can happen quickly and is no fun. 12-24 ounces in the hour before class is recommended, and we love seeing you sip during class when necessary. Another 12-16 ounces of water or electrolyte replacer after class is also recommended.

What should I drink to replace electrolytes?

Our drink of choice to revitalize and replace electrolytes is coconut water!  It is the most natural way to get your sugars and salts back after sweating.  Gatorade, Ultima and NUUN are also good options.

How hot will class be?

Think La Crosse in July. Our practice space is heated to 95 degrees at all times but expect temperatures and humidity levels to rise in accordance with the number of Root Down yogis in the room.

What are the benefits of a heated class?

Try bending glass and it will shatter. Add heat and you can mold it into any desired shape. The human body responds to heat in much the same way. The heat is a natural way for your muscles to stretch and it also helps prevent injury. Not sure about the whole sweat thing?  The act of sweating is incredibly detoxifying!  We promise you?ll grow to love it!

Will I lose weight? Build muscle?

The amazing thing about hot Vinyasa Yoga is that it will completely transform your whole body, mind and spirit. If you need to lose weight, you will!  If you need to build muscle, you will!  It all depends on what shift needs to take place in your body to bring it back to its most natural state. This system of yoga torches calories and awakens every cell in your body.

Is hot Vinyasa Yoga safe for pregnant women?

As with any exercise program, the two general rules of thumb are to check with your physician and to listen to your own body for signs of injury or overwork. Please discuss your interest in starting hot Vinyasa Yoga or continuing your yoga practice with your physician.  We also offer gently warmed prenatal classes.  Please check our Special Events page for details.