I've had so many friends take a yoga class and hate it and decide they never want to go back. Most of them had no idea that there are like a billion different kinds of yoga and not every kind is right for everyone. Here is a quick and easy reference guide to the most common different types of yoga:
1. Hatha
By definition: a physical yoga practice, which is pretty much all yoga you'll find in this hemisphere. One of the six original branches of yoga, "hatha" encompasses nearly all types of modern yoga. In other words, hatha is the ice cream if styles like ashtanga and Bikram are vanilla and chocolate chip. Today, classes described as "hatha" on studio schedules, alongside vinyasa and prenatal, for example, are typically a basic and classical approach to yogic breathing exercises and postures. Hatha classes are generally very gentle and relaxing. Lots of stretching...not so much cardio.
2. Vinyasa or Flow
Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher.
3. Bikram
Yoga poses in a sauna-like room. The heat is cranked up to nearly 105 degrees and 40 percent humidity in official Bikram classes. If it's called "Bikram" (for inventor Bikram Choudhury), it will be a series of 26 basic yoga postures, each performed twice. Bikram is great for building stamina and endurance. It is the exact same class every single time, so if you like to mix it up, Bikram wouldn't be your thing. Make sure you bring water and a towel to this class.
4. Kundalini
Constantly moving, invigorating poses. The fluidity of the practice is intended to release the kundalini (serpent) energy in your body. Weren't aware you had any? Well, just think of it as an energy supply, coiled like a sleeping snake at the base of the spine, waiting to be tapped; the practice aims to do just that - awaken and pulse the stuff upward through the body. Lots of breath awareness in a Kundalini class.
5. Ashtanga
Six established and strenuous pose sequences—i.e., the primary series, second series, third series, and so on—practiced sequentially as progress is made. Ashtangis move rapidly, flowing from one pose to the next with each inhale and exhale. (Each series of poses linked by the breath this way is called a vinyasa.) Originating in Mysore, India, the vigorous practice was devised to focus the minds and energy of teenage schoolboys—thus the countless vinyasas. Sri K. Pattabhi Jois brought the style to the U.S. in 1975. And though it's passed through generations of yogis, ashtanga has both stayed true to its roots and branched off in many directions here in the states. Ashtanga is a great cardiovascular and strength workout and is therefore great for both weightloss and body sculpting. You should have knowledge of the poses before your first class. You can't flow if you don't know up dog from down dog. Get some experience with another slower-paced yoga style (see Iyengar) before trying ashtanga. Also, know that a "Mysore" ashtanga class is quite a bit different from other classes. In the Mysore style, students practice at their own pace in silence and the teacher simply walks around the room making adjustments. Beginners should find a "led" or "guided" primary series class before trying Mysore.
6. Anusara
Anusara is often described as Iyengar (a purist form of yoga) with a sense of humor. Created by the aptly named John Friend, Anusara is meant to be heartfelt, and accepting. Anusara is a good choice for beginners, as it is less intense than Ashtanga or Bikram. In some instances you may be asked to partner up with someone and applaud for each other. If that makes you feel awkward, Anusara may not be a good fit for you.
7. Iyengar
Purist yoga named after founder B.K.S. Iyengar. Props like blocks, straps, harnesses, and incline boards are used to get you more perfectly into positions and have earned the style its nickname, "furniture yoga." Appropriate for all ages and abilities, Iyengar yoga is all about precise alignment and deliberate sequencing. (Don't take that to mean easy.) Iyengar is great for learning the fundamentals, which builds a superior foundation for other styles. Plus it systematically works every part of your body, giving you great muscle definition, not mass.
8. Jivamukti
A physical, edge-pushing practice that reintegrates yoga's traditional spiritual elements in an educational way for Western practitioners. Expect a theme for each class, Sanskrit chanting, and references to ancient scripture. Created by Sharon Gannon and David Life in 1984 in New York City, jivamukti translates as "liberation while living." You will be chanting in a Jivamukti class, so be prepared!
9. Kripalu
A three-part practice that teaches you to get to know, accept, and learn from your body. It starts with figuring out how your body works in different poses, then moves toward longer held postures and meditation, before tapping deep into your being to find spontaneous flow in asanas, letting your body be the teacher. Kripalu teaches that each physical gesture influences and is influenced by your mind, and the practice helps you cultivate that awareness. Expect to get deep into your emotions, mind, and body. And Kripalu has a signature vocabulary based around empowerment, so get ready to "get conscious" and talk openly about "self-discovery."
10. Power
An active and athletic style of yoga adapted from the traditional ashtanga system in the late '80s to appeal to aerobic-crazed Westerners. After having studied with Pattabhi Jois, Beryl Bender Birch and Bryan Kest simultaneously pioneered this westernized ashtanga on the East and West coasts, respectively. Power yoga doesn't stick to the same sequence of poses each time like ashtanga does, so the style varies depending on the teacher. Classes called "vinyasa" or "flow" in your gym or studio can be vastly different but, in general, stem from this movement and from ashtanga as well. Power yoga is great for people looking to burn! Isometric movements recruit every muscle in the body, which sparks metabolism and results in more calories burned.
11. Restorative
Exactly what it sounds like. Less work, more relaxation. You'll spend as many as 20 minutes each in just four or five simple poses (often they're modifications of standard asanas) using strategically placed props like blankets, bolsters, and soothing lavender eye pillows to help you sink into deep relaxation.
No comments:
Post a Comment