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You'd like to try a yoga
class. You've heard how stretching, meditation and breathing
techniques can combat stress, improve sleep, relieve back pain, and
soothe tight, overworked muscles. But with so many different classes
available you don't know where to start. You'd like to know,
"What Kind of Yoga Is Right for Me?"
The practice of yoga originated in
India
, about 6,000 years ago. The word "yoga" is generally
translated to mean "union." At its essence, yoga is a system
of self-improvement comprised of several interlocking elements, each
intended to bring harmony (or union) to the body, mind and spirit.
Hatha Yoga, the physical element, is most commonly practiced in the
United States
. Other elements include
Bhakti Yoga, the path of devotion; Karma Yoga, the path of service;
and Mantra Yoga, the path of sound vibration.
While all physically oriented yoga can be defined as Hatha, not all
Hatha Yoga classes are the same. Especially since it was imported to
the
United States
in the 1800s, Hatha has grown many distinct branches. While all styles
of yoga originate from the same postures, there is a vast spectrum of
possibilities for what you might encounter in a particular class. Some
focus on alignment, while others devote their time primarily to
breathwork. Some classes are designed to challenge your strength and
endurance while others seek to calm and relax you.
What follows is a primer on the styles of yoga most popular today.
Even if you know exactly which style is best for you, it is important
to bear in mind that every yoga teacher, and thus every yoga class
(even Bikram!) is different. It might take a few tries before you find
a teacher who is right for you. I recommend you choose a yoga teacher
who has been certified by a Yoga Alliance-approved training program,
and who maintains his or her certification by taking additional
training courses each year.
Anusara Yoga is one of the newer styles, developed by John Friend in
1997. It is known for pairing good sense with a playful spirit. While
teachers follow a strict training course, creative freedom and
individuality are encouraged. The postures can be challenging.
Overall, the message Anusara aims to impart is to open your heart and
connect with the divine in yourself and others.
Ashtanga Yoga - Developed by various teachers in
India
but made popular by Pattahbi Jois, Ashtanga is an athletic practice
that aims to build heat in the body to cleanse it of toxins (and thus
make you sweat). There are six different Ashtanga series; all focus on
combining breath with movement. The Primary Series is most commonly
taught. It begins with 10 Sun Salutations, and moves into a strenuous
but flowing sequence of postures. The routine is the same in every
class. Once you get the hang of it, you can try a
Mysore
style class (named for the city in
India
where Jois is based), where students move through the series at their
own pace, without instruction.
Bikram Yoga - Developed by Bikram Choudhury, this is the only
copyrighted yoga class. The 26-posture sequence is meant to be exactly
the same, no matter who teaches it (Bikram personally trains and
certifies each of his instructors). Each posture is performed twice.
The room is heated to a minimum of 105 degrees, so expect to sweat
through the intense 90-minute series, designed to increase your
cardiovascular workout and cleanse your body of toxins. There are no
inverted poses such as shoulderstand, and no meditation or chanting.
Hot Yoga - An umbrella term for any type of yoga performed in a heated
room, anywhere from 80 degrees up. Usually a Vinyasa style class (or a
variation on Bikram), intended to build strength and cardiovascular
health. The heat will make your muscles more flexible, but take care
not to overstretch and injure yourself.
Iyengar Yoga - Developed by BKS Iyengar, this style focuses on correct
alignment. Typically, you will spend much more time in an Iyengar
class determining - for example - at exactly what angle your feet
should be placed in a given posture. Props such as blocks, chairs,
cloth straps, and folded blankets - to help modify postures to fit
your body - are common. If you are a detail-oriented person, you will
love Iyengar yoga.
Kripalu Yoga - Based on the teachings of Swami Kripalvananda, and
fine-tuned by Amrit Desai and the teaching staff at the
Kripalu
Center
, this is a compassionate form of yoga that teaches you to be more
mindful. Classes flow through warm-ups, traditional postures,
breathing and meditation, and focus on doing what feels right in your
body in a given moment. The postures may be gentle or quite
challenging, but will always address the fundamentals of proper
alignment, the coordination of movement and breath, and simply being
present.
Kundalini Yoga - Brought to the west in 1968 by Yogi Bhajan, Kundalini
is guided by the 3HO (Healthy, Happy, Holy Organization). Most
teachers dress in white and wear a turban; many of them are Sikhs.
This style combines chants and breathing exercises with repetitive
movements, along with traditional yoga postures. Each class aims to
awaken your kundalini (spiritual energy) and bring "emotional
balance, mental clarity, stress relief, and personal
transformation."
Pilates - Although similar in some ways, Pilates is NOT yoga.
Originally developed by Joseph H. Pilates, and adopted by professional
dancers as a way to strengthen their core (back and abdominal)
muscles, Pilates focuses on improving flexibility and strength in the
body, with an emphasis on reducing back pain and injury. One of the
chief features is that it lengthens, tones and strengthens muscles
without adding bulk.
Power Yoga - see "Vinyasa"
Pre-Natal Yoga - A very gentle yoga class, and an ideal way for women
to prepare for labor, birth, and mothering. The focus is on
stretching, strengthening and relaxing the body while quieting the
mind. Learning how to breathe deeply and relax around
"sensation" helps to prepare students for the rigors of
labor. These classes can also help reduce the effects of morning
sickness, insomnia, fatigue, and water retention. They are generally
suitable for women in any stage of pregnancy, with doctor's
permission.
Restorative Yoga - This style is sometimes called "Guided
Napping." Bolster pillows, folded blankets, foam blocks and cloth
straps are employed in modified postures to encourage the muscles to
passively relax. In a restorative class, poses are held for a long
time (5-10 minutes is not uncommon), but the body is supported in such
as way that the practice feels effortless. A long, guided relaxation,
and sometimes breathing exercises and meditation, are included. The
results: deep stretches, stress reduction, healing, and profound
relaxation.
Vinyasa Yoga- Vinyasa is an active, challenging style, where one
posture flows into the next. Most Vinyasa teachers are former
Ashtangis who wanted to break away from the standardized Ashtanga
sequence. Expect lots of sun salutation and chaturanga (the yoga
push-up). Believe it or not, downward-facing dog is employed as a
resting pose!
Viniyoga - Commonly used as a therapeutic practice for those who have
suffered injuries or are recovering from surgery, this gentle, subtle
yoga developed by T. Krishnamacharya and T.K.V. Desikachar, emphasizes
the breath. Viniyoga classes are often small, or even taught
one-on-one, where the teachers can address the student's specific
needs. The aim is to restore balance to breath, body and mind.
Yin Yoga - Developed by Paul Grilley, this style incorporates the
science of Chinese acupuncture meridians with traditional yoga. It
addresses the yin and yang elements of the body and mind, combining
"yang" muscular movement and contraction, with
"yin" postures to refresh to connective tissues.
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