Hot Yoga

Hot Yoga & Hot Pilates: $12 drop-in rate


(click here to view schedule)


Hot Yoga


From traditional Vinyasa, Hatha, Kripalyu and Yin to our own signature styles, hot yoga at Gateway Hills Health Club will transform your body, mind and spirit. No matter what your experience on the mat, our award-winning instructors will guide and elevate your practice at the right pace for you.

Uncover the transformative power of a quiet mind and ensure renewal of a healthier you through a combination of heat, movement, breath and meditation. A committed yoga practice will enhance your stability, improve your balance and flexibility and leave you stronger, healthier, more energized and centered for your day.



Class Descriptions


HOT HATHA FLOW - 75 minute class consisting of 26 postures and 2 breathing exercises practiced in a heated room and designed to systematically work every muscle, tendon, ligament, organ, gland, cell and joint in the body, while simultaneously improving concentration, patience and determination. Instruction is conveyed through a specifically designed dialogue that engages the operational mind of practitioners, thereby enabling them to inwardly direct their attention throughout the 75 minute moving meditation. While the series is challenging, it is especially designed for beginners and regular practitioners alike. Room is heated to approximately 105 degrees.


HOT HATHA  EXPRESS- This class condenses the 75 minute Hatha Flow into 60 minutes. This class will continue to offer most of the same flow sequence and postures from the Bikram Flow class but at a quicker pace. The class is designed for students at all levels, with each individual practicing to their own ability.


HOT VINYASA FLOW – This 75 minute class incorporates asanas into a powerful vinyasa flow designed to build strength, balance, flexibility and endurance. Several of the 26 Bikram postures are also incorporated into the class. The class is designed for students at all levels, with each individual practicing to their own ability. This class is set to music and room is heated to approximately 97 degrees.


HOT VINYASA EXPRESS – This class condenses the 75 minute Hot Vinyasa Flow into 60 minutes. This class will continue to offer most of the same flow sequence and postures from the Hot Vinyasa Flow class but at a quicker pace. The class is designed for students at all levels, with each individual practicing to their own ability. This class is set to music and room is heated to approximately 97 degrees.


POWERFUL HOT FLOW VINYASA– This 90 minute class begins with traditional or innovative surya namaskar (sun salutations), with emphasis on connecting breath with each movement, followed by progressively more intense postures to help students move further into their bodies. This class offers an active and intense practice that will quiet the mind and detoxify the body. The teacher will focus on alignment and offer modifications to assist everyone to work to their potential or edge. This class will enhance students’ flexibility, endurance, core strength and ultimately concentration and focus. This class is appropriate for beginners, as well as seasoned practitioners. This class is set to music and room is heated to approximately 96 degrees.


HOUR OF POWER FLOWBe prepared to sweat and detox while quickly flowing through an athletic and dynamic sequence of sun salutations and postures. Open level class which will inspire newer students and challenge those students with a more established practice. This class is set to music and the room is heated to approximately 97 degrees.


WARM VINYASA FLOWThis 60 minute class is intelligently designed to cultivate self-awareness and harmony in the mind-body complex. Learn to breathe and move beautifully, easing the mind and allowing you to go deeper into your practice. Expect a challenging series of dynamic movements and postures to awaken all the major joints and the spine. This class is appropriate for everybody, with adjustments and variations to serve different levels. The class will conclude with techniques of conscious relaxation for a tranquil mind and body. This class is set to music and the room is heated to approximately 80 degrees.


YIN YOGA– This 75 Minute class provides the perfect balance to an active (yang) yoga practice and busy life. Focusing on long-held floor poses combined with breath work and meditation, yin yoga goes beneath the superficial muscles to target the dense connective (yin) tissues of the body (often in the hips, pelvis, and lower back), which can result in both limited flexibility and stagnant energy. This deep practice begins with a yang warm-up to energize, heat and fuel the body in preparation for the gentler, yet intense, yin sequence of the class. This practice focuses on the breath, being present in the moment, relieving tension and letting go, which, in return, provides great powerful mental and emotional benefits for the practitioner. All levels are welcome in this yoga class. This class is set to music and the room is heated to approximately 75 degrees.


YIN YOGA HOURThis is the same class as Yin Yoga without the yang warm-up. Only one hour long, in this class we move right into a deep yin sequence, holding postures for an extended period of time. This class is set to music and room is heated to approximately 75 degrees.


YOGA SCULPT - This 60 minute class will provide a full body workout, toning and sculpting major muscle groups through yoga poses and sun salutations that incorporate hand weights for greater resistance and strength training. The weights are also a great tool for students with wrist weakness when practicing down dog and floating forward. You can expect to try some inversions using body weight resistance for further strength training. The class will end with spine strengthening poses and core exercises. A quick and challenging class that will work the entire body! The class is set to upbeat music and the room is heated to approximately 90 degrees.


Frequently Asked Questions


Do I need a reservation?


No. Please just arrive for class at least 15 minutes early as a beginner. Doors open 30 minutes prior to each scheduled class.


What is the purpose of the heat?


The heat softens and extends the ability and agility of the tendons, ligaments, and muscles, thus enabling practitioners to go more deeply and effectively into postures. The sweat resulting from the heat detoxifies the body (opens pores to let the toxins out). The heat increases heart rate for a better cardiovascular workout. The heat also thins the blood, allowing it to flow more easily and deeply into body tissues and organs. The result is a healing effect in any injured areas and a cleansing of the circulatory system. Contrary to popular belief, the heat helps the body act as a cooling system to keep the body from overheating. Moreover, the heated room requires increased focus, power of concentration and determination, which ultimately forges a stronger mind/body connection.


What are the benefits of the yoga and the heat?


  • Weight loss and Increased energy

  • Increased stamina

  • Increased flexibility

  • Improved concentration, focus, mental clarity and mental stamina

  • Increased strength and muscle tone

  • Decreased blood pressure

  • Increased coordination and proprioception

  • Improved sleep and increased relaxation

  • Increased endurance

  • Increased circulation

  • Increased discipline

  • Strengthened immune system

  • Increased lung capacity

  • Improved posture

  • Symptom relief for the following: sciatica, high blood pressure, arthritis, neck and back pain, diabetes, herniated disc, scoliosis, insomnia, stress, migraines, depression and anxiety.


How often should I practice?


Yoga is a lifelong practice that requires commitment and dedication. For new students, consistent and daily practice is recommended for the first few weeks, and preferably first few months, in order to allow your body and mind to acclimate to the heat, the series, and the changes resulting in your body. Consistent and daily practice up front will help your body acquire the physical memory and stamina necessary for enhancing your practice every time you are in the room. After you have established a solid foundation for your practice, at least 3 times a week is recommended for continued improvement. Less than 3 times per week is still recommended for continued maintenance of benefits.


How much water should I drink before class?


Proper hydration is extremely important for every physical activity but, due to the increased sweating in Hot Yoga, hydration is even more important and requires some forethought. It is highly recommended to drink at least 1 to 1.5 liters of water before every class. Such preparation will also prevent practitioners from needing/wanting to gulp lots of water during class, which can cause stomach cramps and generally act as a distraction.


What are electrolytes and why are they important?


Electrolytes are salts and minerals, such as sodium, potassium, and calcium that may be lost from the body during periods of profuse sweating. Symptoms of electrolyte deficiency include dizziness/headaches, cramping and fatigue. Electrolytes are contained in most sports drinks, but drinks that are low in sugar, e.g. coconut water, are preferable and healthier. A mixture of water, sea salt and lemon juice can also work to restore lost electrolytes, as well as tomato juice. In addition, try such foods as bananas and potatoes.


Should individuals with bad knees practice Hot Yoga?


Whether the knees are arthritic or injured, Hot Yoga will be therapeutic. Healing requires increased circulation to the injured area and increased circulation results from movement. However, always be aware of alignment and listen carefully to the instructions as they pertain to placement of the feet. Never compromise form for depth, and just go as deep as you can into postures to allow for healing and improved strength.


Should women continue practicing Hot Yoga when pregnant?


As with any form of exercise, pregnant women should not begin practicing for the first time while pregnant. However, regular practitioners of Hot Yoga for at least one year or more can and should continue practicing while pregnant, but a break during the first trimester is recommended. There are certain modified pregnancy postures, which an instructor can demonstrate for pregnant practitioners. Anecdotal evidence indicates that regular practitioners of Hot Yoga during pregnancy have a much easier and quicker delivery.


Does Hot Yoga provide maximum fitness?


Absolutely. Maximum fitness occurs when each and every organ, system and limb of the body functions optimally. Maximum fitness is not a superficial cosmetic condition but, rather, peak performance of the organ systems that metabolize food, improve digestion, ensure immunity, circulate and transport blood, regulate hormone production, and control endocrine gland secretions. Hot Yoga, if practiced with consistency, improves all body systems in addition to trimming the waistline and toning muscle, thereby developing maximum fitness.


Does Hot Yoga help with balancing the emotions?


Hot Yoga helps balance the emotion in several ways. Physiologically, regular practice harmonizes the nervous and endocrine systems, both of which figure heavily in emotional well-being. In addition, practicing Hot Yoga cultivates the mental faculties of self-control, concentration, determination, and patience. As practitioners become more aware of their inner lives through the practice of yoga, they begin to notice how events, interactions, and even the atmospheric pressure affects them. With such awareness, people can exercise choice in their response, which helps to balance their emotional life in the process.


How do you inform students of scheduling changes, special events, etc.?


This website will be regularly updated to include any scheduling changes, event notices or other important reminders. It is recommended that students check the website on a weekly basis to ensure there are no cancellations to regularly scheduled classes. For students with email, we will also regularly send emails informing recipients of any pertinent information otherwise contained on the website. When you register for your first class, you will be asked to provide your email address if interested in subscribing to our email list.


New Students


Welcome to the hot yoga experience! Please keep the following in mind. These rules and suggestions are meant to help provide beginners with a safe environment to learn and appreciate yoga:


  • Arrive at least 15 minutes early to class.

  • Wear as little as possible while still being appropriate and comfortable. Try to avoid cotton.

  • Expect to sweat a lot so hydrate well before class .

  • Inform the teacher of any injuries prior to class.

  • Hydrate well before class but not all within the few hours before class; in other words, increase your water consumption throughout the day before you practice.

  • Do not eat anything at least 2-3 hours prior to class and, for some people, even longer.

  • Bring a yoga mat, towel that covers most of the mat, and water (towels available for rent/purchase; mats available for rent/purchase; water available for purchase).

  • Try to stay in the studio room for the entire class; sitting or lying down is preferable to leaving the classroom.

  • Follow the teacher’s instructions for every posture and refrain from doing different or modified yoga postures during class.

  • Refrain from talking during class.

  • Do not chew gum or bring food in the room.

  • Do not bring your cell phone into the room

  • Bring an open mind and positive attitude and leave all judgment at the door.

  • Take advantage of the introductory special for new students and come as often as possible for the first ten days; this will enable your body to gain some physical memory and your mind to let go of some of the judgment and inhibitions common to new practitioners.


Please note the following:


  • You might feel very tired after class, particularly as a beginner. This is normal, natural and a good sign that your body is responding to the yoga by cleansing and detoxifying. Conversely, you might feel extremely energetic after class, such that you have difficulty sleeping. This is also a good sign that the yoga is working. With continued practice, most people find they need less sleep yet still have more energy.


  • You might feel sore or stiff after your first couple of classes. As with all new forms of physical activity, you are targeting and reaching parts of the body that have been dormant. The best thing to do is return to the hot room the following day and continue the waking process. With consistent practice the first 30 days, your body will acclimate much quicker to the heat and the series of poses so that you can begin to get the full maximum benefit of the practice.


  • If you feel nauseous, dizzy or experience a headache after class, these are likely signs of dehydration or indications that you are not breathing properly during class. Please drink lots of water after class and before returning to the hot room. It is recommended that hot yoga students drink an extra 64 to 80 ounces of water above normal consumption during practice days. Also, be sure to restore electrolytes after practice. Cramping is a possible sign of electrolyte imbalance. Salt, bananas, coconut water and Gatorade are just a few examples of quick electrolyte sources.


  • You might experience some skin irritation when you first begin practicing. This is normal and likely a sign that the body is releasing toxins. A shower will wash the toxins away, as well as help normalize the body temperature.






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