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In Bikram Yoga, the pose that often gets ignored is the one where you just lie there. But ask anyone who’s been practising for a while, and they’ll tell you the truth: Savasana isn’t a break, it’s part of the practice. That simple lying-down posture, also known as Corpse Pose, is included in the sequence for a reason. It’s not just rest. It’s a reset. And in a class designed to push your limits physically, mentally, and emotionally, those resets matter. But... do I have to lie there? We get it. It feels like doing “nothing.” Your brain wants to replay the day’s events, plan dinner, or drift off into your mental to-do list. Here’s the thing, though: Savasana is when the magic happens. When you’re in Savasana, your heart rate slows down, your breath settles, and your body starts absorbing the benefits of everything you just did. Blood flow evens out. The mind quiets. This is when the practice lands.  The science-y bit (don’t worry, it’s quick)
Studies show that deep rest activates the parasympathetic nervous system, also known as your “rest and digest” mode. This is the part of your nervous system that promotes healing, regulation, and restoration. Think of it as the yoga version of a software update. Without it, the whole system lags. Savasana offers a unique opportunity to release tension, realign the breath, and allow the nervous system to process the intensity of the class. It’s not passive. It’s integration. The Two-Minute Savasana: After the Standing Series Right around the halfway point, after 50 minutes of standing postures, you’re invited to lie down in complete stillness. This isn’t a throwaway moment. This two-minute Savasana is your body’s chance to recalibrate. You go from upright to flat, from effort to ease. Your blood pressure adjusts, your muscles soften, and all the hard work of the standing series starts to settle. It’s a turning point in the class. You shift from external challenge to internal focus. Skip this part, or zone out, and the floor series can feel more challenging than it needs to be. The 20-Second Savasanas: The Rhythm of the Floor Series Once you hit the floor, Savasana becomes a steady rhythm. After every posture, there’s a short, 20-second Savasana. These mini-Savasanas aren’t random. Each one gives your body a moment to process what just happened and gear up for what’s next. You’ve compressed your spine, nourished your organs, and opened your hips; now you lie still and let it settle. This cycle of movement and stillness teaches your nervous system how to move between effort and rest. Over time, it sharpens your focus, reduces stress, and helps you tune into your body both on and off the mat. What Makes a Good Savasana?
In Bikram Yoga, Savasana isn’t a reward at the end. It’s part of the training. It teaches you how to rest with awareness, how to stay calm in stillness, and how to reset after each burst of effort. At Hot For Yoga, we encourage students to treat every Savasana, whether it’s 20 seconds or two minutes, as essential. It’s where real transformation happens. Savasana might look like doing nothing, but in Bikram Yoga, it’s everything. It’s not about escaping the challenge; it’s about giving your body the space to receive the benefits. The better you rest, the deeper you grow. Want to experience the full sequence, including every carefully placed Savasana? Come try a 90-minute class at Hot For Yoga. The practice will awaken you; the postures will strengthen you, and the stillness? That’s where it all comes together. Meet Kayla, a newcomer to Bikram yoga who just completed her first 30 days of practice. In this post, she shares her honest reflections, challenges, and surprising takeaways from a month spent in the hot room.
Almost immediately I felt like I was breathing easier and deeper, and am now able to breathe all the way in at any time, something I haven’t been able to do in years!
But the biggest/most important change I’ve noticed has been to my mood and mental health. I struggle with depression & anxiety and have found Bikram yoga has helped with this in so many ways. The endorphins after practice are incredible and definitely help, but I think it's much more than that. I understand each pose has a purpose and supports different functions/systems, including our nervous system. I think it's also the act of taking time for yourself, where you're focused solely on connecting with yourself and your body, it's probably the only time in our lives where we're not distracted by phones, to do lists, problems etc, it's just you and your mat for 90 minutes, no outside world. It is the greatest and most radical act of self care and it has really helped me to feel a lot better. What challenges did you face during your first month of Bikram yoga, and how did you overcome them? There have been many challenges also! My biggest challenge so far has been learning to practice through emotional discomfort. Regardless of how I start a session, certain poses in Bikram yoga seem to stir up my emotions and I start feeling quite dis-regulated/unsettled. Often it feels quite mild, sometimes more overwhelming - but it’s always a challenge and feels so uncomfortable that for a while I wasn’t able to do Camel pose because of it. It felt like something I was physically incapable of doing. There are a lot of tools I use to work through it - acknowledging the feeling, accepting it, breathing through it, taking breaks when it feels too overwhelming. It’s been really fascinating and I’m still working on it, but over time and with a lot of patience I’m starting to feel more at ease and familiar with the discomfort. I’ve noticed it even starting to change and release a little. One day I came to practice with the idea that I could do it. I practiced the pose before class, slowly & gently to show my mind and body I could do it. Then when the time came, despite the usual discomfort I was shocked and so so proud that I was actually able to do it! It was a huge moment for me. I think I have found that regardless of the challenge you’re facing in Bikram yoga, it’s really important to meet yourself where you are and be gentle. It seems like with time and consistency your mind/body will work it's own magic and you'll get there! Would you recommend starting Bikram yoga to others, and why? I would recommend starting Bikram yoga to everyone! Because regardless of where you're at or what you need, Bikram yoga will have it for you. It is the best thing I've done for my physical/mental health and general wellbeing - and it will be the best thing you do for yours too!
Yoga Is Back on the Rebate List
In April 2025, the government officially approved the return of several natural therapies to private health insurance coverage, including yoga. The change followed updated clinical evidence showing the therapeutic benefits of practices like yoga, which can support mental health, reduce chronic pain, and assist with overall well-being. However, while the federal government has approved yoga as an eligible therapy, the decision to cover it is still up to individual health funds. That means you’ll need to check your own Extras policy to confirm whether you can claim a rebate for your classes. Which Health Funds May Offer Rebates for Yoga? Not all health funds include yoga, but some are already beginning to reintroduce it under wellness or health management benefits. The following funds are worth checking:
What Types of Yoga Services Might Be Covered? Health funds usually offer rebates for yoga that is considered a part of a broader health management plan. Services that may be covered include:
How to Make a Claim If your policy includes yoga as an eligible service, you can typically claim by:
Don’t Miss Out on a Rebate You May Be Entitled To Even if your current policy doesn’t offer yoga rebates, you may be eligible for a different level of coverage or fund. In many cases, a GP referral is the only extra step needed to unlock access to health support that aligns with your lifestyle. Now that yoga has returned to the approved list of natural therapies, there’s never been a better time to check in with your fund. You may already be paying for benefits you haven’t claimed. Contact your health fund today and ask: “Is yoga covered under my Extras policy since the 2025 reinstatement?” Start Your Yoga Journey with Us Whether you’re looking to reduce stress, improve strength, or move more mindfully, Hot For Yoga offers a supportive space for you to reconnect with your body. You can book your first class directly on our website or speak with our team about how to structure your sessions in a way that may support your rebate eligibility. Visit www.hotforyoga.com.au to learn more or get started today.
My wife, Bronwyn, had been attending Hot For Yoga Studio classes for years, always encouraging me to come along. She knew the benefits firsthand, but I hesitated. My sport of choice was indoor rowing on a Concept 2—it was safe, structured, and familiar. However, as I got older, I noticed a decline in my strength, flexibility, and range of motion. That realisation and Brony’s persistent encouragement finally nudged me toward the hot room. What is Bikram Yoga? A Beginner's Overview Bikram Yoga is a fixed sequence of 26 postures and two breathing exercises performed in a heated room at 40°C and 40% humidity. Each 90-minute class works your muscles, joints, organs, and mental focus. The consistency appealed to me, especially given rowing's repetitive nature. This structure gave me a measurable way to track progress. The First Class: Sweat, Struggle, and Doubt That first class was brutal. The heat felt unbearable, my balance was non-existent, and I spent more time lying on my mat than in actual poses. It was humbling—and honestly, a little terrifying. But I wasn't alone. Most first-timers struggle. The key, I learned, was to rest when needed. Adjusting to the intensity takes time. A Turning Point. Embracing the Heat By the end of the third session, something shifted. I wasn’t just enduring the heat but beginning to work with it. I found a rhythm that respected my limitations while pushing me just enough to build strength and resilience. One powerful realisation was that progress doesn't mean symmetry. My right side may never mirror my left, but that didn’t make the effort or the results any less valid. Each small win—standing longer, stretching deeper, recovering faster—meant even more. Physical Benefits: The Change I Didn't Expect In just 30 days, the benefits were impossible to ignore:
Mental Clarity and Emotional Resilience Hot yoga isn’t just physical—it’s deeply mental. Coming from rowing, I was used to pushing through discomfort. But Bikram taught me to breathe through it instead. That shift has been invaluable:
From Sceptic to Addict
Bikram Yoga has given me more than physical strength—it has reignited my confidence, sharpened my focus, and improved my breathing. What began as scepticism became a personal transformation that helped me achieve a Concept 2 World Record. Brony believed in the power of this practice long before I did. Thanks to her encouragement, I found a discipline that continues to challenge and empower me daily. She was right all along—and now, I can say with certainty, I’m all in. Start Your Own Journey Whether recovering from injury, ageing, or seeking a new challenge, Bikram Yoga might surprise you. You don’t need to be flexible or strong to begin. You just need to start. The benefits of a regular Bikram Yoga practice are seemingly endless, but one especially exciting advantage is its potential to improve bone density. That’s right—Bikram Yoga and bone health make quite the team.
The study concluded that regular Bikram Yoga practice may help preserve—or even increase—bone mineral density over time. As such, it could be a powerful tool in the prevention of osteoporosis.
So what are you waiting for, book your next class now, and stretch your way to healthier bones. Starting something new can be a daunting thought but it doesn’t have to be. With proper preparation you can slide through your first sweaty hot yoga class. Here are our top 5 tips to prepare for your first Bikram Hot Yoga class.
For Women:
• Top: Sports bra, moisture-wicking crop top, or lightweight tank (preferably fitted to avoid fabric clinging uncomfortably). • Bottom: Breathable yoga shorts or fitted leggings made from sweat-wicking materials. For Men: • Top: Optional—many go shirtless; otherwise, a sleeveless moisture-wicking tank or fitted tee. • Bottom: Lightweight yoga shorts or compression shorts with moisture-wicking fabric. 5. Arrive early to relax and slow down before your class. Now that you're equipped with these helpful tips for your first Bikram Yoga class, take the plunge and experience the transformative power of hot yoga - your body, mind and spirit will thank you! |
