https://www.hotyogarochester.com/action daily 0.75 2026-01-31 https://www.hotyogarochester.com/action/levelsof-principaldermatomes monthly 0.5 2025-12-17 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/2fdc8c18-9034-47f7-b631-8bd83edfe324/Levels_of+principal_dermatomes.png Yoga Nerds - Cervical nerves C6, C7, C8 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hotyogarochester.com/action/stimulating-the-vagus-nerve-with-the-diaphragm-and-tongue monthly 0.5 2025-05-18 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/caea89a7-03d7-442c-ad6b-fd710f413598/Heading.png Yoga Nerds - Stimulating the Vagus Nerve with Diaphragm and Tongue - Make it stand out In Chinese Medicine Meridian Lines represent energy lines - Qi - in the body. https://www.hotyogarochester.com/action/metabolism monthly 0.5 2025-05-23 https://www.hotyogarochester.com/action/neck monthly 0.5 2025-05-04 https://www.hotyogarochester.com/action/stimulating-the-vagus-nerve-with-the-diaphragm-and-tongue-w2hgj monthly 0.5 2026-01-02 https://www.hotyogarochester.com/action/gripping monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/8cb24100-32c4-4092-bf04-12f72d28ec9e/Thumb_grip_hot_yoga_rochester_bikram_yoga.png Yoga Nerds - Gripping Thumbs & Fingers in Yoga Postures - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/5569b9ab-ca08-4c94-a31f-6c6c70eebff2/thumb_finger_tip_grip_hot_yoga_rochester.png Yoga Nerds - Gripping Thumbs & Fingers in Yoga Postures - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hotyogarochester.com/action/blinking-and-hatha-yoga monthly 0.5 2025-01-17 https://www.hotyogarochester.com/action/your-hearts-secret-it-has-its-own-nervous-system monthly 0.5 2025-02-21 https://www.hotyogarochester.com/action/diaphragmatic-breathing monthly 0.5 2025-08-11 https://www.hotyogarochester.com/action/neuroplasticity monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/274e673c-0915-4e07-a084-39d10cd0dff1/Rochester.suffering.png Yoga Nerds - Neuroplasticity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hotyogarochester.com/action/7x7-breathing-technique monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/1729538622784-0V006PFSFDYN159X1FP2/unsplash-image-j5k9SOaI_V8.jpg Yoga Nerds - 7x7 Breathing technique - Looking for your reflection in boiling water is like thinking you can see a situation clearly when angry. Down regulate in order to take action that will give you your desired out come. https://www.hotyogarochester.com/action/psychicbreathing monthly 0.5 2025-05-19 https://www.hotyogarochester.com/action/pick-up-your-tongue-pick-up-your-spine monthly 0.5 2026-01-31 https://www.hotyogarochester.com/action/biohacking-your-breath monthly 0.5 2025-02-21 https://www.hotyogarochester.com/action/joint-oil-eagle-posture monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/2d982b13-3909-41e8-9b53-4b6ffbd2a59a/Eagle.posture-hot-yoga-rochester.png Yoga Nerds - Joint Oil - Eagle Posture - Do you change the oil in your car? Treat you body with respect. Warm it up nicely and do things slowly. https://www.hotyogarochester.com/action/hearttwist monthly 0.5 2025-02-21 https://www.hotyogarochester.com/action/jihvabandha monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/d251d085-7db8-4b3b-913d-4d6bc2db2102/Jihva-bandha-myofunctional-therapy-hot-yoga-rochester.jpg Yoga Nerds - Jihva Bandha (tongue lock) is Myofunctional Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hotyogarochester.com/action/bodybudgeting monthly 0.5 2025-12-17 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/fa7ff02a-cf51-4557-aa4c-53017b537a3d/body_budgeting.JPG Yoga Nerds - Body budgeting image shot at Aro Ha https://www.hotyogarochester.com/action/drainage monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/1633294277364-WG1B0LA7LGCWNF1PQZ2P/7AE29BCB-6030-4492-96F6-F146C5CE32CA.jpg Yoga Nerds - Drainage precedes supply - Fresh Juice Increase fresh veg & fruit. Making it yourself saves $ and helps with food prep! Prepare in advance, before you get thirsty … so you grab the good stuff! https://images.squarespace-cdn.com/content/v1/613e81af842c1c12ca1f13f4/1633294324321-P6JEHPPUFBAAEPEPLBXQ/IMG_1371.jpg Yoga Nerds - Drainage precedes supply - Legume & Veggie Soup Good protein and carbs. Add in the good stuff to what you currently eat. Do your yoga and your diet and cravings will adjust. Our practice has no steadfast rules on diet. 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We do not have showers. Bring a mat, towel, and bottle of water. We do have for rent options in studio. Hydrate - Drink lots of water and eat foods high in minerals and electrolytes. (Think fruits and veggies). Eat a good meal 3 to 4 hours before class, but come to class on an empty stomach. Wear exercise clothes that are fitted but comfortable and that you can sweat in. Sweat a lot in. (ladies think shorts or leggings and sports bra or tanks, men think fitted shorts or trunks) Arrive 10 minutes early. We want to make sure you have time to register, set up your mat, and start class from the beginning. BREATHE! Take it slow and learn how to breathe through your nose in a hot room. You will receive benefits just by staying in the room and learning to breathe and find ease in your body and mind. Sit down if you need to take a break. It can take a few classes to learn how to breathe and practice yoga in a hot room. Rejoin us when you feel ready The instructor leads through verbal instruction. We encourage you to listen to the teacher so you can learn to try the right way, do the best you can and breathe normally through the nose Ask questions, before and after class. Online or call. We love talking yoga! Park in the lot (fill our spaces in the back first) or use front parking. https://www.hotyogarochester.com/location daily 0.75 2024-01-28 https://www.hotyogarochester.com/schedule daily 0.75 2026-03-27 https://www.hotyogarochester.com/timetable-1 daily 0.75 2026-03-27