Beginner Yogis: How to Stay Cool and Manage Sweat in Every Pose

Discover techniques to control sweat and boost confidence in every pose with our tips and guides to self-assurance for beginners — start today!

Introduction

Have you ever wearily stepped onto a yoga mat and attempted a downward dog only to feel like you were melting? Don’t worry, we’ve all experienced this at some point! As a beginner yoga practitioner, it might feel like a challenge trying to stay cool, calm, and collected all at the same time while trying to do yoga. However, the good news is, there are a few simple strategies that can help you stay chilled no matter what pose you are in. Understanding how to control your thermal regulation will enhance your yoga experience, whether you are in the studio, at home, or in a hot yoga class.

In this guide, we explain everything you need to stay calm and collected as a beginner yogi. This is what we will cover:

1. Why does yoga make you so sweaty anyway?
2. Top clothing tips for staying cool on the mat
3. Breathing techniques to regulate your body temperature
4. Poses that help you manage heat and sweat
5. Frequently asked beginner questions concerning perspiration in yoga

Make sure to read until the end, so you are not missing out on tips that might make your yoga practice as smooth as air.

Why does sweating so much in yoga a thing?

Let’s address the sweating issue. You are practicing the warrior pose, super calm, and all of sudden — drip, drip, drip. Why do you turn into a human sprinkler? This occurs due to thermal regulation. As your body moves to different yoga poses, muscles work and as a result body temp increases. To cool down, sweating occurs. This is your body’s way to cool down, or your internal AC system activating. This response is designed to offer protection, but during the first few attempts in a crowded studio or vinyasa flow, it can be overwhelming.

The biology concept is simple. Your body’s core temperature rises during exercise, and sweat is your body’s way of saying, “Let’s cool down!” In yoga, the temperature of the room, your fitness level, and stress can all be contributing factors. For instance, Bikram at 105°F is definitely hotter than a gentle hatha session. It is important to know though that sweating during exercise is normal, and in fact, it can be a very good thing. The key is to learn how to control it so that you do not end up slipping in sweat during your child’s pose.

Tip: Don’t forget to hydrate pre-class. To some extent, drinking water does give your body a head start on cooling down. Try to aim for 16 ounces of water an hour before your class.

Top clothing tips for staying cool on the mat

Imagine yourself in a class feeling good, and all of the sudden you start noticing your heavy cotton T–shirt glued to your body. What a nightmare that would be. The good and the bad of what you wear is the level of comfort you experience during yoga and how well you manage sweat. You can even wear the clothing of a pro yogi as a beginner, and here is how.

First of all, moisture-wicking fabrics are a big win for you. Look for materials like polyester or even blends with bamboo, as they are lighter and pull sweat away. Avoid cotton as it traps moisture, making you feel like a damp towel. Look for tops and leggings labeled as ‘breathable’ or ‘quick-dry’. For instance, a fitted tank paired with high-waisted leggings featuring mesh panels will keep air flowing.

Second, light colors should be your go to. Lighter shades reflect heat while white or pastel colors absorb and, therefore, keeps you cooler. Light shades also hide sweat stains better. Lastly, aim for looser fitting clothes, but not too loose. A fitted tank is better than a blouse that flops during inversions. If your feet tend to get slippery, don’t forget about the grippy yoga socks.

Pro Move: If you tend to sweat a lot, place a microfiber towel on your mat. It is perfect to use while performing downward dog during intense yoga sessions.

Breathing techniques to regulate your body temperature

Your breath is helpful for calming your mind during stressful episodes. It is also helpful during yoga for cooling your body. Breathing techniques, also referred to as pranayama, can assist in thermal regulation. These methods can help you control your body heat and manage perspiration. Here are two options that are simple and suitable for beginners.

The first is Sitali breath (cooling breath). This method can be imagined as drawing air through your mouth as you would sip a smoothie through a straw. To perform it, you need to roll your tongue in a U shape, inhale through the mouth, and exhale through the nose. This is a cooling breath which helps in cooling the body from the inside. You can practice it during breaks between poses or when resting in child’s pose. Aim for 5 to 10 rounds.

Single nostril/ Anulom Vilom methods is also very easy and effective. It is breathing in and out through nostrils to regulate them. To practice it, close your right nostril with your thumb, inhale through your left, close the left and exhale through the right. Switch nostrils for a few minutes. This method balances your body’s energy and prevents overheating. These breathing techniques help you press the “cool down” button on your internal thermostat.

You can check this YouTube Video: “Sitali Breath Tutorial for Cooling” for guided practice. It explains everything and is good for beginners.

Poses that help you manage heat and sweat

Not all yoga poses get you the range of movement and flexibility you are looking for. But some poses help you cool off your body and some heat you up. It is easier for beginners to control sweat when doing the right poses. Here are three poses suitable for beginners for you to help control sweat:

Child’s Pose (Balasana): This is a restful pose and acts like a pause button. It allows your body to cool and breath to slowS. While doing this pose, spread your knees wide, sink your hips back, rest your forehead on the mat. Try to stay for 5–10 breaths.

Seated Forward Bend (Paschimottanasana): This is a gentle stretch and helps calm your nervous system. To perform this, sit with your legs extended, hinge at your hips and reach forward. While doing this pose, don’t worry even if you cannot touch your toes, just relax and breathe.

Legs up the Wall Pose (Viparita Karani): Practicing this restorative pose is beneficial for your cooldowns—an absolute game changer. For five minutes, lie on your back with your legs resting up a wall. This alleviates blood circulation to your core, giving you a refreshing feeling. It is ideal for the end of your practice.

Heads Up: Try to avoid doing super demanding poses early on like chaturanga or warrior III. They will make you feel really warm, really fast. Use gentler flows to get you comfortable instead.

Answers to common beginner questions about sweating in yoga

As the newest yogi, bursting out into a pool of sweat is bound to make you question many things. We will address the most common beginner questions, with straightforward answers.

Is it normal to sweat a lot during yoga?

Yes, sweating is a normal reaction! That is your body’s natural and efficient cooling method during physical activity. If some of you feel like sweating a lot more than others, it’s completely normal. Focus on your practice instead, and avoid comparing yourself to others.

What can I do to prevent slipping on my mat?

Slippery mats can be very frustrating! Yoga towels and mats designed with extra grip can be helpful. Keeping a small towel to dry your hands and feet is also a good idea. Spraying the mat with a blend of water and tea tree essential oil improves grip without leaving a residue.

Will my sweating change as my yoga practice improves?

Sort of. Building strength and getting used to the poses might mean your body does not work as hard as before, which translates to less sweat. But in a hot yoga class, or if you push yourself, sweating is still part of the deal, so embrace it. This is evidence you’re showing up!

As a beginner, should I steer clear of hot yoga?

Not so much, but make sure to take it slow. hot yoga promotes increased sweat and heat, which can be very overwhelming for a newcomer. Gently or beginner classes are perfect, and if curiosity strikes, hot yoga can be tried later. But always pay attention to your body.

If there is anything more you would like to ask, please leave a comment, and I will assist you.

Conclusion

You can now manage your perspiration like a professional, beginner yogis. To help you tackle your practice without the feeling of a sauna, there are moisture-wicking garments, breath techniques like Sitali, and gentle postures like the child’s pose. Sweating is a natural bodily function, so embrace it, but with these tips, you’ll remain confident and relaxed between on and off the mat.

If you are prepared to level up your practice, put the tips to use in your next class and let us know how it goes in the comments. Looking for more yoga tips tailored for beginners? Subscribe to our newsletter and receive them in your inbox! I would also encourage you to share this guide with other yogis as I am sure they would appreciate it.