- Have a light meal before you go to the sauna.
2. Remove your clothes and jewellery. In North American public saunas it is customary to wear a bathing suit, check with your facility regarding proper sauna attire.
3. Shower with warm water and soap and then dry yourself off.
4. Dry brush your whole body to promote faster sweating.
5. Enter the sauna slowly and close the door behind you.
6. Step slowly onto the first level bench and lie down on your towel. Your head should be slightly elevated on the wooden headrest. Your whole body should be on the same level. Stay in the sauna for about 10 minutes.
7. Get up slowly. First lower your feet to the level below and do a few foot pumping exercises, then leave the sauna.
8. Breath fresh air, walk a bit and apply cold water from your feet upwards using a hose or shower. Rinse your face and head. After using the shower you may immerse yourself in a tub of cold water for a total cool down (if available). Have a resting period
9. After your rest, go back into the sauna and lay down on the second level bench. Repeat steps 6, 7 and 8.
10. Experienced sauna users may repeat steps 6, 7 and 8 one more time.
11. After your last sauna session, cool down completely, apply lotion to your skin and replenish lost fluid. Good choices are mineral or spring water, fruit juices or vegetable juices.
12. A massage would be very beneficial after the sauna as your muscles are soft and relaxed and in perfect shape for it.
13. Rest, meditate and take time to wind down.
14. Get dressed in clean clothes and have a light meal.
A sauna session can last between two and three hours and its effects on the body may last for about seven days. So set aside the same time every week to go to the sauna.
