FAQs

We aim to be fair and transparent. While specific terms are outlined in your membership contract, we follow industry best practices. Class services and memberships are generally non-refundable once processed. Please review your specific membership agreement or speak with our front desk team to understand the cancellation policy for your particular plan.

Yes, Sweat Studio understands that life events like travel, injury, or illness may require a break from your practice. We offer options to temporarily freeze your membership for a valid reason and for a minimum specified period. This is a common practice to ensure you don’t lose your membership while you’re unable to attend. Please refer to your membership terms or contact us for details on our freeze policy.

To be fair to all our clients and instructors, we have a clear cancellation policy. We require a minimum notice period of 48 hours to cancel a booked class without penalty. This allows someone on the waitlist to take your spot. If you cancel late or do not show up, you may be charged for the class or have it deducted from your class pass. This is standard practice globally.

Bikram yoga is a specific style of hot yoga involving a fixed sequence of 26 postures and two breathing exercises, performed in a room heated to 40°C with 40% humidity over 90 minutes . Sweat Studio also offers “contemporary hot yoga,” which may include various styles like Vinyasa, Power Yoga, Hatha, or Yin, performed in a heated room. This allows for more variety in sequencing, pace, and creativity in classes while still harnessing the benefits of the heat.

Our studio is typically heated to between 28°C and 40°C (82°F–104°F) with controlled humidity. This environment helps detoxify the body and increase flexibility.

We encourage students to stay in the room to allow their bodies to acclimate to the heat. If you feel overwhelmed, simply sit or lie down on your mat and focus on still, nasal breathing until you feel ready to rejoin the class.

Yes, for many people, the benefits are substantial. A recent 2025 systematic review of hot yoga research found that continuing practice can lead to significant improvements in cardiometabolic health (like body composition and lipid profiles), functional health (such as balance, bone mineral density, and flexibility), and even physical performance . It also promotes mental resilience. While the heat provides a unique challenge, the “worth” is found in the tangible physical and mental transformations our students experience.

The heated environment increases your heart rate, leading to higher caloric burn (often between 400–900 calories per session). While Yoga builds lean muscle, Pilates boosts your metabolic rate, and both help detoxify the body, making them powerful tools for sustainable weight loss when combined with a healthy diet.

The combination of physical exertion in the heat elevates heart rate and can burn significant calories. However, weight loss is often a beneficial result of a regular practice, but it shouldn’t be seen as the sole purpose—it’s a holistic mind-body experience.

For beginners, consistency with adequate recovery is key. We recommend starting with 2 to 3 times per week. This allows your body to gradually acclimatize to the heat and intensity while providing sufficient time for muscle recovery. Studies show that hot yoga interventions often involve sessions completed 2-6 times per week, but starting on the lower end of that spectrum is safest for newcomers.

Once you are comfortable with the basics and your body has adapted, you can increase your frequency. Intermediate practitioners often benefit from 3 to 4 sessions per week. For advanced or regular yogis, a practice of 5 to 6 times per weekis sustainable for many, provided they prioritize hydration, nutrition, and sleep. It’s also wise to balance high-intensity days with more restorative practices.

Not at all. Hot yoga is a full-body workout that builds strength, balance, and endurance, in addition to flexibility. The series of postures are designed to work every part of the body. You do not need to be flexible to do yoga. The practice is accessible to everyone, from the very stiff to the very limber. Flexibility is a resultof the practice, not a prerequisite.

Research published in Sports Medicine – Openconfirms that regular hot yoga practice can elicit several positive adaptations:

• Cardiometabolic: Improved body composition, blood lipid profiles, and vascular function.
• Functional: Increased bone mineral density, better balance, and greater flexibility.
• Performance: Enhanced submaximal exercise thresholds and strength.
• General Health: These benefits occur without negatively impacting kidney function or sleep quality in healthy populations.

Yes, 100%. Sweat Studio is dedicated to creating a welcoming environment for all levels. We offer dedicated beginner-friendly classes where instructors break down the fundamentals, explore alignment, and help you build a solid foundation at your own pace. The heat can be challenging at first, but our experienced teachers will guide you on how to listen to your body and find your edge safely.

Most students feel a “post-class glow” and improved mental clarity immediately. For physical changes, consistency is key:

• 1–3 weeks: Improved flexibility and better sleep.
• 4–8 weeks: Increased muscle tone and core strength.
• 3 months+: Significant changes in body composition and posture.

Yes, and it is often recommended. Yoga and Pilates strengthen the “powerhouse” (core and spinal muscles) that supports the vertebrae. The heat helps increase blood flow to injured areas, speeding up healing. Always inform your instructor before class so they can provide specific modifications for your condition.

Yes, we provide clean, modern showering facilities and changing rooms so you can freshen up and head straight to work or your next appointment.

If you’re brand new, we recommend starting with our Bikram Yoga, Hot Slow Vinyasa, Silent Heat-Yin and Solaris Asana classes. These sessions are often more static, slow paced, allowing time and space to learn the postures, breathing techniques, and how to manage the heat. It’s the perfect way to ease your way in before progressing to more flowing or intense classes.

You will need to bring three essential items:

• Yoga mat: For hygiene and stability.
• A Bath towel: Both for showering.
• Mat towel: To place over your mat to absorb sweat and prevent slipping.
• Water: A full bottle of water is crucial.

Small hand towel for your face.

Wear lightweight, moisture-wicking, and form-fitting clothes that you feel comfortable sweating in. This means shorts and a tank top or sports bra for women, and shorts (with or without a shirt) for men. The key is to wear clothing that allows for a full, unrestricted range of motion.

It is best to practice on an empty stomach. Try not to eat a heavy meal 2–3 hours before class. If you need energy, a light snack like a banana or a handful of nuts 1 hour before is ideal.

Standard classes at Sweat Studio typically last 60 to 90 minutes. 60-minute sessions are usually low to higher intensity, while 90-minute sessions (like Classic Bikram) allow for a deeper, more meditative exploration of every posture.

Absolutely. You don’t need to be flexible to start; you come to class to become flexible. The heat is especially beneficial for older practitioners as it lubricates joints and eases stiffness safely. Our classes are “all-levels,” meaning you work to your own personal “edge” without judgment.

Yes! Beginners are welcome in every single class. We recommend starting at the back of the room so you can watch the regular students in front of you. Focus on your breathing and don’t worry about “getting it right” the first time—everyone was a beginner once.

Yes. The physical exertion combined with heat lowers cortisol (the stress hormone) and regulates your circadian rhythm, leading to deeper, more restorative sleep. Long-term practice is linked to improved cardiovascular health and cellular health (telomere maintenance), which are key markers of longevity.

Yes, it is perfectly safe and often helpful. Many practitioners find that the heat and gentle stretching alleviate abdominal cramps and bloating. We recommend avoiding “inverted” postures (where feet are above the head) and listening to your body—it’s okay to take it a bit easier during your cycle.

Hot Yoga and Pilates are the ultimate “cross-training.” For golfers and athletes, these practices improve rotational power in the spine, increase swing range of motion, and build unshakable balance. By strengthening stabilizing muscles, you significantly reduce your risk of sports-related injuries.

The yoga room is a meditative space. Silence allows every student to focus inward and prepares the mind for the practice ahead. Please save socializing for our lounge area!

Absolutely! Hot yoga is popular among male athletes for injury prevention, core strength, and flexibility. We have dedicated changing facilities for all genders.

Please arrive at least 15 minutes early. This gives you time to check in at the front desk, sign any necessary waivers, get changed, set up your mat in the studio, and acclimatize to the space. It also ensures you don’t miss the teacher’s important pre-class announcements.

Our instructors are trained to help new students navigate their first few classes. The key is to listen to your body. It’s okay to take a break, rest in Child’s Pose, or even step out of the room for a moment to cool down if you feel dizzy or lightheaded. With consistent practice, your tolerance and comfort in the heat will build over time.

The heat is a therapeutic tool. It warms your muscles, tendons, and ligaments, allowing for a safer and deeper stretch while reducing the risk of injury. The heat also promotes blood circulation, increases heart rate for a better cardiovascular workout, and encourages detoxification through sweating. Think of it as forging a sword: the heat makes the metal malleable so it can be reshaped into something stronger.

1. This policy is in place for the safety and respect of all students. Entering late is disruptive to the class’s focused energy. More importantly, students miss the crucial warm-up and breathing exercises at the beginning, which primes the body for the workout in the heat and significantly increases the risk of injury.

Sweat Studio is a phone-free zone. We ask that you leave your phone and smart watch in the locker room. The hot room is a sacred space to disconnect from the outside world, relax, and turn your focus inward. It’s about doing more things that make you unplug.

Out of respect for the next person and for safety, please use your towel to wipe up any large sweat puddles around your mat after class. This keeps the studio clean and prevents others from slipping.

Please refrain from wearing strong perfumes, colognes, or scented lotions to class. In a hot, enclosed room, these smells can become overwhelming and distracting for others.

1. If this happens, the first step is to listen to your body. Stop posing, lie down on your back in Savasana (corpse pose), and focus on your breath until it passes. You can also kneel or sit. It’s also a sign that you may need to better hydrate with electrolytes before class.

Focus on:

• Hydration: Drink plenty of water throughout the day, not just right before class. Adding electrolytes can be very helpful.
• Nutrition: Avoid eating a heavy meal 2-3 hours before class to prevent nausea and allow your body to focus energy on the workout.
• Mindset: Arrive with an open mind, ready to listen to your body and do your personal best.

While advanced practitioners can practice 5-6 times a week, it’s not recommended for everyone to do so every single day without consideration. High-intensity hot yoga classes stress the body, and recovery days are essential for muscle repair and to prevent overtraining. It’s important to listen to your body, stay hydrated, and consider mixing intense days with gentler sessions. Research shows that while continuing practice has many benefits, over-exertion without recovery can be counterproductive.

Like any physical activity, there are risks if precautions aren’t taken. The most common risks are heat-related illnesses like heat exhaustion or dehydration. However, a 2025 systematic review concluded that for healthy populations practicing sensibly, these risks are manageable and negative impacts on kidney function are not evident. The review advises caution and following safe practice recommendations, such as proper hydration, to mitigate these risks.

If you are new to hot yoga, it is generally advised to wait until after you have delivered and received clearance from your physician. If you have been practicing hot yoga regularly for at least six months, you may be able to continue with your doctor’s approval and with necessary modifications. It is crucial to consult with your doctor and inform your instructor and studio manager before practicing while pregnant.

Mild to moderate soreness is normal, especially for beginners. It’s often caused by lactic acid buildup and the unfamiliar demands on your muscles. Interestingly, the most effective way to alleviate this soreness is often gentle stretching. Coming back to the studio for another class can help work out that soreness, provided you listen to your body and don’t push too hard. If the soreness is severe or feels like a sharp pain, take a rest day.

1. If you have a medical condition, it is essential to consult with your physician before starting hot yoga. Once you have medical clearance, please inform your instructor before class. They can offer modifications and help you monitor your intensity. The heat and exertion affect the cardiovascular system, so professional guidance is crucial for safety.

Our minimum age is generally 16. Teens aged 12–15 may attend with a guardian, provided they can handle the heat and remain still during the practice.

Yes. We offer 1-on-1 private coaching for those looking to master specific postures or recover from injuries in a more personalized setting.

The best way is to purchase our “Introductory Pass” online. This gives you unlimited access for your first few days so you can try different instructors and class times.

“I’m not flexible enough for yoga” is like saying “I’m too dirty to take a bath.” You come to hot yoga to become flexible. The heat will help you reach depths you never thought possible.

Yes! We partner with Nairobi-based businesses to offer group rates and private corporate classes to improve employee health and morale.

Two Rivers Mall, Banking Floor, Next to ABSA Bank. Call/WhatsApp: +254 706 100 009 / +254 705 444 888. Easily accessible from Limuru Road or Northern Bypass with ample parking for our members.