The Practice

Hot Yoga Studio Virginia Beach has been Hampton Roads’ very first hot yoga studio since 2004 with certified, experienced instructors that teach students body alignment, relaxation, and breath control.

As of 2019, the studio has been transformed into Hot Yoga Studio Community Wellness & Yoga Therapy to encompass:

  • Heated & nonheated group and private classes (see descriptions of our classes below).
  • 6 week courses for Small Group Yoga Therapy, Yoga for Sports, Yoga for Kids, Teens, Pre-Postnatal, and much more!
  • 200 & 500 hour yoga teacher trainings with National Yoga Academy
  • Yoga therapy certification programs with The Optimal State & Amy Wheeler, PhD

While the classes offered provide a physical workout, centering the mind and balancing the emotions are just as important and typically occur as a result of a regular practice. Each person is encouraged to practice their yoga; working at their personal pace and within their limits.

Everyone can benefit from yoga. There’s no need to be in any special condition to begin. All of the programs offered at Hot Yoga Studio are presented with precise, success-oriented methods of instruction that assure the highest quality experience.  Our students evolve, finding the strength within and without.

Why yoga?

Physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury
  • lowered blood pressure which can help to lower the risk of heart problems, chronic kidney disease, and strokes.
  • lowered blood sugar which can improve diabetes management and protect against other related medical conditions such as heart disease.

Mental benefits of yoga come from the mind-body practices focusing on relaxation and the breath in which can have profound and lasting effect on the brain and nervous system. This has been called neuroplasticity, to reflect the fact that we can mold our nervous system towards long-term health by intermittent bouts of training. When you come to your mat next time and begin pranayama breathing, know that you’re utilizing one of the most powerful tools known to improve cardiac function. Patanjali said that yoga “is the practice of quieting the mind.” Apparently it is also the practice of healing the heart.

What to expect…

to become a better version of you;  more peace and less stress, sleep better, think better, breathe better, move better, feel better, BE better!

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Hot Yoga

A heated series of 26 to 30 postures practiced in a heated environment in order to warm muscles, soothe joints, and detoxify through the process of sweating. Wonderful for athletes. This is a great class to learn yoga or deepen an established practice. This class differs from a Vinyasa flow because it is meant to help you get stronger, toned, focused, and assist in building awareness & endurance. This is an all-levels class, where you take your practice is up to you.

Hot Vinyasa Flow

This is a heated practice combines traditional yoga postures with sun salutations making it more aerobic than a traditional hot class. Each class is well rounded with sun salutations, warrior poses, twists, balancing poses, core work, spine strengthening, hip openers and the important Savasana. There are also arm balances & inversions for those ready to expand their practice further.Promotes deep and even breathing. Hot Vinyasa Flow yoga is a dynamic form of yoga in which movement is coordinated with the breath, and transitions between postures are seamless. It creates a moving meditation that allows practitioners to be the witness and let go of their attachments. Vinyasa movements are smooth and are dance-like in their flow. This class is for students who practice Hot Yoga &/or Hot Vinyasa regularly. This is an all-levels class, where you take your practice is up to you.


In this class, you will experience an intermediate & interdisciplinary flow practice followed up by movements, breathwork & meditations to help your stress less & live more. You will learn to heighten your awareness to the subtle sensations that arise as you dive deeper into your own individual expression of yoga.Although you will experience a vigorous flow, what lies beneath the surface is the attitude of relaxed awareness. You will learn to be mindful of each pose and the space in between. In this class, you will experience a creative sequence combining conscious awareness of the breath and synchronized movement. Restorative yoga postures are integrated at the end of the class to come to a deep place of relaxation as we finish the practice. This is an all-levels class, where you take your practice is up to you.

Warm Foundations

Designed for those who want the benefits of the heat without the speed and intensity that often comes with a hot yoga or flow class. You will open and stretch your muscles with slow movement, careful alignment, and conscious breath work. Leave feeling invigorated with a true mind, body, and spiritual connection. This is an all-levels class, where you take your practice is up to you.


This practice is nonheated and is great for athletes and those who are tight due to repetitive movement from other sport activities or your day job keeps you in the same position 8 hours a day Yin yoga will help stretch it out. Yin promotes such deep, intense stretching that it helps prevent joint injury. Static stretching is excellent to increase range of motion. Long-held deep postures supported by bolsters, blankets and/or blocks allow for lengthening and stretching of the body’s connective tissue. According to Chinese medicine & Ayurveda, our energy channels run deep within this tissue. Therefore, Yin can have longer lasting effects than a traditional yoga class. Therefore, if you are tight due to repetitive movement from other sport activities or your day job keeps you in the same position 8 hours a day Yin yoga will help stretch it out. This is an all-levels class, where you take your practice is up to you.

Beginners Yoga

A non-heated welcoming space for students who are new to yoga, or for more experienced students who want to reconnect with the fundamentals. This Hatha Yoga class is taught with a combination of dynamic joint freeing series, sun salutations and deep relaxation. There is plenty of opportunity to learn, particularly for beginners, and expand even a seasoned practitioner. This is a whole-body workout, top-to-bottom, side to side and front to back.

iRest® Yoga Nidra

is a research-based transformative practice of deep relaxation and meditation. This guided meditation is generally practiced lying down or sitting comfortably in group or individual sessions. iRest combines traditional yogic practice with Western psychology and neuroscience. Based on current studies with iRest in the military, the Defense Centers of Excellence has approved iRest as a Complementary and Alternative Medicine warranting continuing research for its use in the treatment of PTSD. In addition, the U.S. Army Surgeon General has listed Yoga Nidra (based on research with iRest) as a Tier 1 approach for addressing Pain Management in Military Care. iRest has been shown to be effective in scientific trials for conditions including chronic pain, sleep problems, depression and anxiety, and post-traumatic stress disorder (PTSD). iRest is simple to learn and easy to practice. It can be practiced by anyone, regardless of physical ability or experience with meditation. Once learned, iRest becomes a set of tools for life.