Types of Yoga | Hatha yoga, Ashtanga, Bikram, Iyengar and more... | DoYogaWithMe.com release endorphins that improve your mood and so much more... Now that you know some of the benefits of doing yoga, we begin our list of yoga styles below with classical hatha yoga . As you move down the list it goes from vigorous, flow-style classes to the more relaxing passive classes, finishing with restorative yoga. You will also find a list some of our most popular yoga videos at the bottom of each style. Hatha Yoga Hatha is a general category that includes most yoga styles. It is an old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises) , which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation. Today, the term hatha is used in such a broad way that it is difficult to know what a particular hatha class will be like. In most cases, however, it will be relatively gentle, slow and great for beginners or students who prefer a more relaxed style where they hold poses longer.

It can vary a lot, so it is a good idea to call the studio before attending the class. Popular hatha classes include: Hatha Yoga to Release the Lower Back - David Procyshyn (subscriber-only video) Vinyasa Like hatha, vinyasa is a general term that describes many different styles of yoga. It essentially means movement synchronized with breath and is a vigorous style based on a rapid flow through sun salutations. You may also see a vinyasa class referred to as a flow class, which refers to the continuous flow from one posture to the next. Popular vinyasa yoga classes include: Sun Salutations III - Tracey Noseworthy Ashtanga Yoga Ashtanga is a system of yoga that was brought to the modern world by Sri K. Pattabhi Jois. If you attend an ashtanga class at a studio you will be led nonstop through one or more of the ashtanga series, while being encouraged to breathe as you move from pose to pose. Each series is a set sequence of asanas, always in the same order. It is typically fast-paced, vigorous and physically challenging. There are six series in total, increasing in difficulty as you move from the primary series on.

Even though a typical class moves quite quickly, most Ashtanga studios offer Mysore-style classes, which allow students to work at their own pace and to be assessed by senior instructors. Popular ashtanga classes include: Ashtanga Yoga For Beginners - Jenni Pritchard Power Yoga Power yoga is used to describe a vigorous, vinyasa-style yoga. It originally closely resembled ashtanga and was an attempt to make ashtanga more accessible to Western students. It differs, however, in that it is not a set series of poses, but rather allows the instructor freedom to teach what they want. Two American yogis, Beryl Bender Birch and Bryan Kest, both of whom studied with Sri K. Pattabhi Jois, are most often credited with inventing power yoga. Power yoga's popularity has spread around the world and is now taught in most studios. Because the style can vary, it is recommended that you consult with the studio or individual instructor before attending a class. Popular power yoga classes include: Power Yoga For Motivation - Tracy Noseworthy Bikram Yoga One thing you can be sure of when you attend a Bikram class is consistency.

Outside of the instructor, a Bikram class is the same no matter where you go, consisting of the same, copyrighted twenty-six postures and two breathing techniques, in the same order for ninety minutes, in a room heated to 105°F (40.6°C), with a humidity of 40%. You can also be certain that you will sweat; the room is hot and the class challenges you both physically and mentally. Founded by Bikram Choudhury, this form of hot yoga is meant to flush toxins, manage weight and allow students to move more deeply into poses. Jivamukti Yoga David Life and Sharon Gannon created jivamukti yoga in 1984, and since then have studied with a number of teachers, including Swami Nirmalananda and Sri K. Pattabhi Jois. Their classes resemble ashtanga in the vinyasa-style flow through asanas. Each class begins with a standardized warm-up sequence unique to jivamukti and often teachers will incorporate weekly themes, chanting, meditation, readings and affirmations. Iyengar Yoga The trademark of iyengar is the intense focus on the subtleties of each posture. B.K.S.

Iyengar teaches his classes from his home in Pune, India and has become one of the most influential gurus of our time. In a typical iyengar class, poses are held much longer than in other schools of yoga, in an effort to pay closer attention to the precise musculoskeletal alignment within each asana. Another trademark of iyengar is the use of props, such as blocks, belts, bolsters, chairs and blankets, which are used to accommodate injuries, tightness or structural imbalances, as well as teach the student how to move into a posture properly. Anusara Yoga The anusara style is a new system of hatha that teaches a set of Universal Principles of Alignment that underlie all yoga postures, while encouraging flowing with grace and following your heart. Founded by John Friend, the practice of anusara is broadly categorized into three parts, known as the Three A's. They include attitude, alignment and action. Sivananda Yoga Sivananda is a form of hatha founded by Swami Sivananda and brought to the west by Swami Vishnu-devananda.

A class typically begins with Savasana (relaxation pose), kapalabhati and anuloma viloma, followed by a few rounds of surya namaskara. The class then moves through Sivananda's twelve asanas, which together are designed to increase strength and flexibility of the spine. Chanting and meditation can also be a part of a full-length class. Vishnu-devananda later founded the International Sivananda Yoga Vedanta Centers, summerizing Sivananda's system into five main principles: proper exercise (asanas); proper breathing (pranayama); proper relaxation (savasana); proper diet (vegetarian); and positive thinking (vedanta) and meditation (dhyana). Viniyoga Viniyoga refers to an approach to yoga that adapts the various means and methods of practice to the unique condition, needs and interests of the individual. Created by T.K.V. Desikachar, the goal is to give the practitioner the tools to individualize and actualize the process of self-discovery and personal transformation. Kundalini Yoga Kundalini incorporates repeated movements or exercises, dynamic breathing techniques, chanting, meditation and mantras.

Each specific kundalini exercise, referred to as a kriya, is a movement that is often repeated and is synchronized with the breath. The practice is designed to awaken the energy at the base of the spine in order to draw it upward through each of the seven chakras. Brought to the west by Yogi Bhajan, this form of yoga looks and feels quite different than any other, due to its focus on repetitive, enhanced breathing and the movement of energy through the body. Kundalini For the Solar Plexis - Dawn Rabey Yin Yoga Yin yoga is a slow-paced style in which poses are held for five minutes or longer. Even though it is passive, yin yoga can be quite challenging due to the long holds, particularly if your body is not used to it. The purpose is to apply moderate stress to the connective tissue - the tendons, fascia and ligaments - with the aim of increasing circulation in the joints and improving flexibility. It was founded and first taught in the U.S. in the late 1970s by martial arts expert and Taoist yoga teacher Paulie Zink.

Yin-style is now begin taught across North America and in Europe, due in large part to two of the more prominent instructors, Paul Grilley and Sarah Powers. Yin Yoga For the Hips and Hamstrings - Sarah Jane Steele Integrative Yoga Therapy (IYT) Integrative yoga therapy brings together asanas, pranayama, mudra, yoga nidra , mantra and meditation into a complete package where they can be utilized for therapy. Founded by Joseph Le Page in 1993, IYT was an attempt to create a training program with the focus on yoga as a healing art, and has designed programs specifically for medical and mainstream wellness settings, including hospital and rehabilitation centres. Restorative Yoga Restorative is a gentle, relaxing, passive style that allows students to relax and release the body into a gentle stretch that is held for as long as 10 minutes. This style makes use of a wide range of props, including bolsters, blocks, straps and blankets. The intention is to provide support within each pose, making it easier to completely leg go.

A Beginner's Guide to 8 Major Styles of Yoga | Gaiam Life | Guest Contributor | beginner , tips , yoga , yoga style Skimming the class schedule at your gym for a good yoga class can be a real exercise in confusion. How can you tell the difference between Anusara and Ashtanga? Or hot yoga and hatha? Below is a cheat sheet to the many different styles of yoga being taught today. May it help you find your way to a class you love. 1. Anusara Developed by American yogi John Friend in 1997, Anusara yoga is a relative newcomer to the yoga world. Based on the belief that we’re all filled with an intrinsic goodness, Anusara seeks to use the physical practice of yoga to help students open their hearts, experience grace, and let their inner goodness shine through. Classes, which are specifically sequenced by the teacher to explore one of Friend’s Universal Principles of Alignment, are rigorous for the body and the mind. 2.

Ashtanga Ashtanga is based on ancient yoga teachings, but it was popularized and brought to the West by Pattabhi Jois (pronounced “pah-tah-bee joyce”) in the 1970s. It’s a rigorous style of yoga that follows a specific sequence of postures and is similar to vinyasa yoga, as each style links every movement to a breath. The difference is that Ashtanga always performs the exact same poses in the exact same order. This is a hot, sweaty, physically demanding practice. 3. Bikram About 30 years ago, Bikram Choudhury developed this school of yoga where classes are held in artificially heated rooms. In a Bikram class , you will sweat like never before as you work your way through a series of 26 poses. Like Ashtanga, a Bikram class always follows the same sequence, although a Bikram sequence is different from An ashtanga sequence. Bikram is somewhat controversial, as Choudhury has trademarked his sequence and has sued studios who call themselves Bikram but don’t teach the poses exactly the way he says they should.

It’s also wildly popular, making it one of the easiest classes to find. 4. Hatha Hatha yoga is a generic term that refers to any type of yoga that teaches physical postures. Nearly every type of yoga class taught in the West is hatha yoga. When a class is marketed as hatha, it generally means that you will get a gentle introduction to the most basic yoga postures. You probably won’t work up a sweat in a hatha yoga class, but you should end up leaving class feeling longer, looser, and more relaxed. 5. Hot Yoga Largely the same thing as Bikram. Generally, the only difference between Bikram and hot yoga is that the hot yoga studio deviates from Bikram’s sequence in some small way, and so they must call themselves by another name. The room will be heated, and you will sweat buckets. 6. Iyengar Iyengar yoga was developed and popularized by B.K.S. Iyengar (pronounced “eye-yen-gar”). Iyengar is a very meticulous style of yoga, with utmost attention paid to finding the proper alignment in a pose.

In order to help each student find the proper alignment, an Iyengar studio will stock a wide array of yoga props — blocks, blankets, straps, chairs, bolsters are all common. There isn’t a lot of jumping around in Iyengar classes, so you won’t get your heart rate up, but you’ll be amazed to discover how physically and mentally challenging it is to stay put. Iyengar teachers must undergo a comprehensive training — if you have an injury or chronic condition, Iyengar is probably your best choice to ensure you get the knowledgeable instruction you need. 7. Restorative Restorative yoga is a delicious way to relax and soothe frayed nerves. Restorative classes use bolsters, blankets, and blocks to prop students in passive poses so the body can experience the benefits of a pose without having to exert any effort. A good restorative class is more rejuvenating than a nap. Studios and gyms often offer them on Friday nights, when just about everyone could use some profound rest. 8.

Vinyasa Vinyasa (pronounced “vin-yah-sah”) is a Sanskrit word for a phrase that roughly translates as “to place in a special way,” referring—in hatha yoga—to a sequence of poses. Vinyasa classes are known for their fluid, movement-intensive practices. Vinyasa teachers choreograph their classes to smoothly transition from pose to pose, and often play music to keep things lively. The intensity of the practice is similar to Ashtanga, but no two vinyasa classes are the same. If you hate routine and love to test your physical limits, vinyasa may be just your ticket. What Is Hatha Yoga? Definition, History, What to Expect By Ann Pizer Updated October 04, 2016 Hatha is a very broad term that encompasses any of the physical practices of yoga. It can be used to describe every kind of yoga asana practice from Iyengar to Ashtanga and everything that falls between and beyond. In fact, any of the many contemporary types of physical yoga that are popular today can be accurately described as hatha yoga.

The History of Hatha Hatha means forceful in Sanskrit, the ancient Indian language that is the source of most of yoga's terminology. According to Ellen Stansell, a scholar of yogic literature, the term may have come into use as early as the 12th century. Though we consider hatha to be on the gentle end of the spectrum these days, Stansell posits that it must have seemed strong in comparison to more subtle practices (meditation, for example) that were available at time. The first Indian gurus who brought yoga to a western audience in the mid-19th century took pains to distance themselves from hatha yoga, which they associated with wandering street mendicants called yogins, according to Mark Singleton's book Yoga Body: The Origins of Modern Posture Practice. Singleton explains that it was not until the international popularity of the physical culture movement later in the 19th century that hatha yoga was integrated into the teachings exported to the west. Contemporary Hatha Yoga Classes Given that the word has such an open meaning, what should you expect if you attend a hatha yoga class? Today, hatha is most often used to describe gentle, basic yoga classes with no flow between poses.

Expect a slower-paced stretching-focused class with some basic pranayama breathing exercises and perhaps a seated meditation at the end. Hatha classes are a good place to work on your alignment, learn relaxation techniques, and become comfortable with doing yoga while building strength and flexibility. What About Hatha Flow? Just to confuse things, some studios throw something called hatha flow into the mix. Wait, didn't we just say that hatha wasn't flow? Classes in which you move from pose to pose in a sequence without resting can also correctly be described as vinyasa . To further add to the muddle, you might see both hatha flow and vinyasa on the schedule at your local studio. In this case, expect the vinyasa to be a little more vigorous, but so much depends upon the style of each individual teacher that it's impossible to be definitive on this point without taking specific classes. If you need more clarification, ask the studio how the classes differ or try them yourself to find out. Is Hatha Yoga for You? Try a hatha class if the idea of gentle yoga appeals to you or seems right for your body.

It can be a great introduction to yoga, but shouldn't be mistaken for easy yoga since it can still be challenging both physically and mentally. Hatha classes provide an opportunity to stretch, unwind, and release tension, providing a good counterpoint to both busy lifestyles and cardio workouts. If you go into a hatha class and it feels too slow or not active enough, don't give up on yoga completely. There are faster-paced, more athletic ways to do yoga. Try a vinyasa or power yoga class and see if that is more your speed. Sources: Singleton, Mark. Yoga Body: The Origins of Modern Posture Practice. New York, NY: Oxford University Press; 2010. Stansell, Ellen. Personal correspondence. Types Of Yoga-Hatha, Ashtanga, Vinyasa, Bikram, Iyengar March 6, 2013, 4:10 PM Ever gone to yoga with the hopes of getting a little Zen, only to have your butt kicked boot camp style? Or, ever head to class for a good sweat session but ended up fidgeting through a patchouli-infused meditation?

Don't swear off yoga just yet — it may be that you haven't found the right yoga for you. Advertisement For the curious and/or confused, we’ve put together a handy guide to help you navigate a few of the more popular and widespread styles, based on your personality. Keep in mind, these are just suggestions — you’re not always going to gravitate toward one particular style just because you’re an extrovert or introvert. The best practice of all: approach any yoga class with openness, curiosity, and few expectations. (The same attitude will serve you well in your day-to-day life, too.) If you’re an industrious powerhouse who tends toward introspection, try: Ashtanga Physical, athletic, and challenging, (kind of like you, no?), Ashtanga is a set series of poses, learned at your own pace. As a self-practice, Ashtanga gives you the chance to hone your discipline and patience. “Ashtanga is most often represented through a Type A personality because of this person’s drive and fortitude,” says Alana Kessler, an Ashtanga instructor and owner of Sangha Yoga Shala in Brooklyn.

“Ashtanga helps balance out the competitive, ‘go- go-go’ nature by encouraging focused concentration using the breath, and over time leads to a softer, quieter mind.” If you’re an intuitive seeker with a penchant for details, try: Iyengar Curious, thoughtful yogis who love to play around (think: blocks, blankets, hanging upside down from rope walls) will be drawn to Iyengar yoga. A typical class might be focused on mastering the finer points of one or two poses in total, rather than “flowing” through poses rapidly. With so much focus on the physical aspects rather than the spiritual, you’ll leave class feeling confident in your mastery of, say, Triangle Pose. Attention to proper alignment, muscular actions, and physical structure make Iyengar great for analytical people, and also for students with injuries or other physical limitations. Photo: Via Free People Advertisement If you’re a creative extrovert who believes that variety is the spice of life, try: Vinyasa Vinyasa, like Ashtanga, involves moving through poses with emphasis on coordinating the breath to “flow.” The big difference: Vinyasa takes its inspiration from spontaneity rather than structure.

“Vinyasa helps people to let go and experience something through their bodies rather than being super analytical,” says Liz Buehler Walker, co-director of Yoga High in New York. This means that you can expect a class with an eclectic playlist, creative sequencing, and a mix of fast and slow pacing to keep you on your toes. Vinyasa is extremely popular in the U.S., and with thousands of teachers come thousands of interpretations of this style. It might take some sleuthing to find a teacher you really click with, personality-wise. “There is something naturally extroverted about Vinyasa, but yoga in general is a very internal practice,” adds Walker. “You can find a beautiful balance between extroversion and introversion in it.” If you’re a social busybody with a tendency to stretch yourself thin, try: Yin Truly the “yin” to our “yang” lives, Yin sessions are made up of postures held passively for long periods of time. Count on lots of calming forward folds and supine poses (on your back), with focus on stretching hips, lower back, and legs. With a focus on mindfulness and body-mind balance, Yin yoga can help you become centered and calm.

Sound like something your frenetic self could use? Go for it. Yin yogis even testify that this gentle style is the yoga gateway to another tried and true practice: meditation. If you’re the reliable, perceptive rock in your relationships and you need a little TLC, try: Restorative This deeply relaxing, prop-heavy style stays true to its name and “restores” you in every sense of the word: physically, mentally, and emotionally. If friends always look to you for your wise counsel and comforting ways, but your energy is depleted, this might be just the ticket. Anyone can (and should) practice Restorative yoga, says Suzanne Taylor, a Restorative instructor at Reebok Sports Club . “It’s not so much about personality type as it is about life experience at the time,” she adds, noting that anyone recovering from illness, injury, or grief also benefit from restorative techniques. Photo: Via Free People Which Type of Yoga is Right for You? | SparkPeople The SparkPeople Blog - Everyday Tips on Healthy Living Which Type of Yoga is Right for You?

823SHARES By: Stepfanie Romine , SparkPeople Blogger 9/19/2013 6:00 AM : 42 comments : 128,623 Views These days, yoga classes are more popular than ever. The practice is popping up in gyms, schools, and even some stores, not to mention actual yoga studios! With so many varieties offered, how do you know which practice is right for you? Even for a veteran yogini such as myself, it can be difficult to keep them all straight, and my own students and friends often ask me to compare the different styles. There's no time like the present to begin a yoga practice, which I firmly believe can benefit every single person regardless of age, fitness level, or physical ability. That which we know as yoga is but one limb of the practice--asana. The benefits are bountiful and deep and do not require you to be physically fit or flexible. As part of National Yoga Month, studios across the country are offering a free week of yoga this September, and most allow you to take your first class for free any time of year.

You can also find donation-based or community classes at most studios, and if you live near a Lululemon, those stores offer free yoga classes , too. ( Coach Nicole and Melinda are regulars at the Cincinnati stores!) In honor of National Yoga Month , I compiled a list of 12 of the most common varieties of yoga. I offer a short description of each branch, along with guidance on who might like such classes--and who might not. If you hate to sweat, for example, Bikram and other hot classes aren't for you. And if you want to move and get strong fast, you might not feel satisfied in a Yin class. And, since many of the branches overlap, I include a list of other forms of yoga you might like. Anusara What to expect: An emphasis on proper alignment and catering the pose to the student. Props are used often, and partner work is common. Students are encouraged to get in touch with their emotions. Expect plenty of heart-opening poses and more talking than in other classes. Music is common in Anusara classes. Good for: Those looking to use yoga as therapy or who want an emotional yoga experience. Those who want to focus on alignment.

Those looking for a positive, lighthearted environment. Avoid if: You don't want to talk about your feelings. You don't want to touch your fellow students. You might also like: Ashtanga What to expect: Six series of set postures traditionally taught one pose at a time, in the style of Sri K Pattabhi Jois. In the US, most classes focus on the Primary Series, which is adaptable for beginners but is challenging for those who aren't exercising already. Students often work at their own pace (called Mysore-style) with the teacher assisting and teaching new poses as previous ones are mastered. Focus is on breath, bandhas (energy locks), and drishti (fixed gaze points), and poses are linked--no pausing in between. The series can be customized to suit any body type at any level. Expect led classes to move at a rigorous pace with "vinyasas" (plank-chaturanga-up dog-down dog transitions) between poses and plenty of hands-on attention from the teacher. No music. Each pose is held for five breaths, and led Primary Series classes last 75-90 minutes, though beginners classes are often shorter.

Props are not traditionally used, but many teachers will allow them. (This is the style I practice and the one I recommend for anyone interested in yoga.) "Ashta" means eight in Sanskrit, and " Ashtanga " yoga refers to the eight limbs of yoga. Good for: Anyone who wants to learn a set series they can do at home. Avoid if: You want a slow, gentle yoga class. You have a current injury and are a beginner. (Advanced or intermediate yogis will feel comfortable adjusting as needed.) You have a shoulder injury (lots of low pushups). Iyengar yoga for the attention to detail. Power yoga for the strength building. Jivamukti yoga for the spiritual practice. Bikram What to expect: Rigid 90-minute classes consisting of 26 poses and 2 breathing exercises each held for a minute and repeated twice. Named after the founder, Bikram Choudhury, the practice is performed in a room heated to 105 degrees with 40% humidity. No music.

(As a certified yoga teacher, I do not recommend heated classes.) If you choose to practice hot yoga, please follow these 10 Tips to Stay Safe and Comfortable in Hot Yoga Classes Good for: Competitive types ( Bikram yoga embraces the "yoga as a sport" movement). Avoid if: You are pregnant, have circulation issues, hate to sweat, like classes with music, or have high blood pressure. You might also like: Hot vinyasa yoga for the heat. Ashtanga yoga or Iyengar yoga for the consistency. Moksha yoga for the heat. Hatha What to expect: Hatha yoga refers to any form of yoga that's gentle and slow-paced, usually well-suited for beginners. Good for: Anyone with mobility issues. Beginners. Avoid if: Anyone looking for a rigorous practice. You might also like: Classes called Kripalu, slow flow, restorative, gentle, or beginners yoga. Iyengar What to expect: Both Pattabhi Jois, the founder of Ashtanga yoga, and B.K.S. Iyengar were trained by Krishnamacharya, known as the father of modern yoga.

Iyengar yoga focuses on alignment, and poses are taught with an attention to detail. Props such as chairs, blocks, straps, and blankets are used for almost all poses, regardless of a student's level. Poses are often held longer than in other classes, and you might do the same pose various ways in the same class. Classes move at a slow progression. Iyengar classes can feel quite serious, but you will learn a great deal. Good for: Anyone interested in learning more about yoga, especially anatomy and alignment. Great for beginners, those recovering from injuries, and anyone with mobility issues. Appropriate for the young and old. Avoid if: You prefer a fast-paced class or one with music. You prefer your classes to be less serious. You prefer a more meditative environment. You might also like: Viniyoga for the attention to your body. Ashtanga yoga for the consistency. Jivamukti What to expect: Jivamukti yoga was founded by Sharon Gannon and David Life, two former Ashtanga teachers. The jivamukti practice retains the same intensity that Ashtanga does, with an emphasis on veganism and kindness toward all beings.

Jivamukti means liberation while living, and the practice is spiritual and diverse. Expect to hear chants, music, and sometimes references to animal rights. Good for: Those looking for a spiritual connection to their practice. Those looking for a rigorous practice. Avoid if: Meat eaters might not feel comfortable with this branch of yoga. All jivamukti teachers are vegan, and they are very vocal about their beliefs. You want a slow-paced practice. You might also like: Ashtanga, which is the branch that the Jivamukti founders first studied. Power yoga, which has the same physical demands without the spiritual aspect. Kripalu What to expect: A gentle style that emphasizes moving at a pace that suits you, Kripalu is form of hatha yoga. The practice focuses on physical healing, meditation, and spiritual transformation both on the mat and off. Good for: Suitable for those looking for an individualized practice. Avoid if: Those looking for a more rigorous practice. You might also like: Viniyoga for a practice catered to your body. Any type of hatha yoga.

Kundalini What to expect: Kundalini yoga focuses on linking breath and movement, with the intent of releasing energy from the lower body and sending it upward. The focus is on awareness and an increased consciousness to bring you closer to enlightenment. In yoga, "kundalini" refers to a coil of dormant energy that rests at the base of the spine. The aim of kundalini yoga is to awaken, harness and release this energy. This branch of yoga is very meditative and spiritual, and they move much more slowly than other classes with a focus on meditation and pranayama (breathing exercises). Good for: Anyone looking for a "deeper" spiritual connection to their yoga practice. Avoid if: Anyone who feels that this practice would conflict with their spiritual beliefs. Anyone looking for a purely physical experience. You might also like: Jivamukti for a more physical yet spiritual practice. Hatha or Kripalu yoga for a slower-paced practice with less focus on energy. Power What to expect: This form of yoga is very active and athletic, and it was originally a westernized form of Ashtanga. It has since evolved to include different poses, though many of the Ashtanga poses remain.

Power yoga includes additional strength moves and core work. Expect lots of "vinyasas" between poses, with plenty of handstands and other strength-building poses. Good for: Those who want a rigorous practice. Those looking for a challenge. Avoid if: Those who prefer a gentle yoga practice. Beginners. You have a shoulder injury (lots of low pushups). You might also like: Ashtanga, which is the traditional practice that inspired Power yoga. Rocket, an offshoot of Ashtanga that adds hard poses early on. Vinyasa classes that flow at a steady pace. Viniyoga What to expect: Founded by Krishnamacharya's son, T.K.V. Desikachar, viniyoga is highly individualized with an emphasis on adapting every pose and every practice to suit a person's needs and abilities. The practice is often taught one on one and is sometimes referred to as "yoga therapy." It can be difficult to find viniyoga teachers, but I highly recommend checking out American Viniyoga teacher Gary Kraftsow's videos. My mother has degenerative disc disease and loves his DVDs, which I bought her after taking a workshop with him at the Yoga Journal Conference in NYC.

Good for: Those recovering from an injury. Avoid if: You are looking for a group setting. You want a traditional class. You want to move quickly and sweat. You might also like: Iyengar yoga for the attention to alignment. Kripalu for the emphasis on individual practice. Ashtanga yoga for the attention to detail. Vinyasa What to expect: Vinyasa yoga is the general term used for faster-paced "flow" classes. These classes can cross various schools of yoga, and they will move faster than a hatha class. Good for: Anyone looking for a faster-paced class. Anyone who gets bored easily with their fitness routine, as classes are rarely the same. Avoid if: Those extremely new to exercise should not take vinyasa classes (or be prepared to modify to suit your needs). Those with mobility issues. You have a shoulder injury (lots of low pushups). You want a slow, gentle workout. You might also like: Ashtanga for the flowing pace with no music and a preset series of poses. Power for the flowing pace and variety. Jivamukti for the flowing pace and spiritual aspect.

Yin What to expect: Also called Taoist yoga, yin yoga integrates principles of hatha yoga and qi gong, along with other aspects of Taoism. Yin yoga focuses on connective tissues (ligaments and tendons) rather than muscles. It does not focus on warming the muscles or moving quickly; rather it encourages long-held poses that foster relaxation. Yin poses are very passive and often done with props. Expect very long holds--five minutes or more. Good for: Anyone recovering from an injury. Those looking for a restorative practice. Great for athletes looking for a way to repair overuse and gain flexibility. Good for beginners. If you meditate, this is a good practice for you. Avoid if: Anyone who wants a fast-paced class or who doesn't want to sit still. You might also like: Hatha (gentle or restorative) classes for the slower pace. Kripalu for the attention to the individual's practice. Viniyoga for the attention to the individual.

Yoga 101: Bikram Yoga Versus Hatha Yoga | One Green Planet Yoga 101: Bikram Yoga Versus Hatha Yoga 15 Comments 1.3K Shares If you’re new to yoga, sorting through all the different types can be slightly confusing. Vinyasa, Bikram, Hatha…and the list goes on. To help you get orientated with a few of these types, let’s compare Bikram and Hatha, two common offerings at many yoga studios across the country. According to the Sanatan (Yoga) Society , hatha yoga is concerned with “concentrating on the practice of postures (asanas) and breath control (pranayama) to energize the subtle channels (nadis) in the body.” Bikram yoga, or “Bikram” for short, is an offshoot of traditional hatha yoga created by Bikram Choudhury that consists of 26 postures and two breathing exercises.

Allegedly, the postures “systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function.” Jennifer Boushy (a certified Bikram yoga instructor as of 2009 at Bikram Yoga Green Valley-Henderson and biology teacher at the University of Nevada Las Vegas) believes that Bikram is more structured than normal hatha yoga, noting that “Unlike other disciplines [of yoga], students are discouraged from modifying the postures. We do not change the posture to accommodate the body; we change the body to accommodate the posture and vibrant health is the result.” A stark difference between traditional hatha yoga and Bikram is the heated room or “torture chamber” only found in the Bikram class. The room is heated to 105 degrees Fahrenheit with 40 percent humidity . Boushy comments on this environment saying, “These conditions maximize detoxification, oxygen delivery to the tissues of the body, and protection of the body due to increased malleability. Proper hydration is essential for healing; the heat encourages more water intake throughout the day.

Although there is a substantial fear of the heat, very few people have any negative side effect from the heat; the most important factor is the student’s breathing.” In contrast to Bikram yoga, hatha yoga is not practiced in a heated environment and does not follow a prescribed set of postures. Usually, when a class is marketed as hatha, it generally means that “you will get a gentle introduction to the most basic yoga postures” and that you won’t break out in a sweat. Boushy notes that, because every Bikram class is at a beginning level, “Bikram teachers are taught how to teach to beginners and we then gain the experience over time to teach to higher level students. Nearly every Bikram yoga class has at least one first-time student. Practitioners of 10+ years take the same class and are challenged by the same class as a first-timer.” Bikram classes always have a variety of people of different experience or levels, but more experienced Bikram students are there to help and lead by example for first-timers. “While this may seem a bit intimidating at first, it gives our practitioners the opportunity to be inspired by people of all levels.

New people will see what the body is capable of doing over time and experienced practitioners have the opportunity to be inspired by a newer student’s perseverance and progress,” Boushy encourages. Both Bikram and Hatha yoga foster the development of strength , flexibility, bodily relaxation, and mental concentration. Hatha yoga appears to be more spiritually focused than Bikram yoga, though: hatha yoga aims to awaken the dormant energy or shakti of Shiva that “animates the subtle body but is concealed behind the gross human frame.” The subtle anatomy containing this shakti is usually described as “a series of lotiform chakras wheels rising from the anal or genital area to the top of the head.” Joining both female shakti and male Shiva creates a union that is “indistinguishable from enlightenment and even immortality.” Bikram does not intend for any kind of these joining of chakras, but it does emphasis a body/ mind connection which is ultimately similar to hatha yoga.

“More important than the differences between Bikram yoga and other yogas is the similarity [between all of them],” Boushy iterates, “all yoga brings people together by bringing us closer to ourselves.” No matter the type of yoga you indulge in, you’ll be doing great things for your body and soul! Hit up a class sometime soon, and let us know how how it goes in the comments! Image source: GotoVan / Flickr Ashtanga, Iyengar, Kundalini: Learn the Difference Between These and more Yoga Classes | Shape Magazine Hatha Yoga Origin: Introduced in 15th-century India by Hindu sage, Yogi Swatmarama, Hatha poses—Downward-Facing Dog, Cobra, Eagle , and Wheel for example—make up most yoga sequences practiced today. Philosophy: The goal of Hatha yoga is to bridge the body and mind with the breath in a series of physical poses—called asanas. What to Expect: Prepare for a gentle routine that often includes Sun Salutations, balancing poses, forward bends, and back bends to work the body and focus the mind. These movements all lead up to the final relaxation—the blissful savasana—at the end of class.

Try it if… … you want an easy-going class that will challenge without overwhelming. Ashtanga Yoga Origin: One of the oldest forms of yoga, Ashtanga yoga was first recorded in ancient Indian manuscripts, but brought to life by K. Pattabhi Jois, who has been teaching it since 1948. Ashtanga (which literally translates to eight-limbed yoga) is influenced by Patanjali’s Yoga Sutras, a yogic guideline for a meaningful life. Philosophy: The Ashtanga technique is concerned with linking breath and movement—also known as vinyasa. The advanced practice utilizes the dristi (the gaze) and the bandhas (internal body locks), which assist in holding the challenging poses of the sequence. What to Expect: Think of traditional Ashtanga as the zen form of yoga. You’ll flow from pose to pose with your breath—no props, no music, and no self-help lecturing—staying present in the moment. You’ll earn your savasana, the final relaxation pose, with plenty of arm strengthening chaturangas, inversions , and other advanced poses.

Try it if… … you’re looking for an old-school, kick-ass practice that’s rooted in tradition rather than trend. Kundalini Yoga Origin: The iconic white turban-wearing Yogi Bhajan is the modern visionary who brought this ancient form of yoga to the West in 1969. Students flock to the Kundalini Research Institute in New Mexico for certification. Philosophy: This mysterious form of yoga is focused on breathing and chanting—and less so on movement. Controlled breathing is practiced to create spiritual transformation by releasing the powerful Kundalini energy found at the base of the spine. What to Expect: The Kundalini experience is quite different from your typical flow class. Prepare for intense breathwork that can leave the inexperienced feeling light-headed, but stick with it to enjoy a significant increase in energy and a calm of the mind by the end of practice. Try it if… … you're looking more than just a yoga body and want to work out your inner yogic spirit. Iyengar Yoga Origin: B.K.S Iyengar—considered the world's greatest living yoga teacher—is the creator of Iyengar yoga, which emerged in India in 1975.

Yoga’s popularity in the West can be attributed to Iyengar, whose technique is the most widely practiced form of Hatha yoga. Philosophy: A precise focus on structural alignment (often with the aid of props, such as blocks and straps) is what gives Iyengar yoga a high level of integrity, and makes it the foundation of many spin-off styles of yoga. What to Expect: Prepare to work your legs with lots of standing and balancing poses spread throughout the sequence. Teachers are very verbal, correcting misalignment and encouraging full engagement of legs and core in each pose. You'll emerge with a new strength and confidence that goes beyond the mat. Try it if… … you like explicit instruction. Or if you have the blues—this therapeutic practice is said to alleviate depression, anxiety, anger, and fatigue. Restorative Yoga Origin: Judith Lasater, a PhD of Eastern-Western psychology, physical therapist, and a founder of Yoga Journal, is the authority on this relaxing, therapeutic form of yoga, which originated in the States the 1970s.

Philosophy: The goal is to combat the physical and mental effects of everyday stress and ease common ailments such as headaches, backaches, anxiety, and insomnia with the use of restful poses and deep breathing techniques. What to Expect: Don't come prepared for a workout—these quiet classes are all about rejuvenating the body in a group "nap-time" environment. Expect to use lots of props (bolsters, blankets blocks and straps) to relax into passive poses while the teacher guides you through your body, encouraging release. Try it if… … you love the last ten minutes of a yoga class—savasana. The entire hour-long restorative class requires nothing but letting go. Bikram Yoga Origin: In 1973, Choudhury Bikram brought this form of "hot yoga" to the United States, quickly attracting celebrities and hoards of devotees to create a multi-million dollar worldwide franchise.

Philosophy: More like boot camp than mediation hour, the goal of this vigorous form of yoga, according to Bikram, is simply to give organs, veins, muscles, and ligaments "everything they need for optimum health and maximized function." What to Expect: Skip the yoga leggings and opt for shorts and a sports bra. The room is heated to 105 degrees to help you stretch deeper and release more toxins through a systematic routine of 26 set poses repeated throughout the strenuous 90-minute class. Try it if… … you've ever said yoga is "too easy." Jivamukti Yoga Origin: This modern, intellectual style of yoga emerged from David Life and Sharon Gannon's well-known New York City studio in 1984. Philosophy: "Unapologetically spiritual," Jivamukti was created to bring the depth of Eastern yogic philosophy to the everyday life of Westerns. Celebrating a non-violent lifestyle and the limitless potential of the individual is at the heart of this practice, which literally translates to liberation while living.

What to Expect: Enter the incense-filled studio, notice the framed photos of the rich Jivamukti guru lineage, and prepare for a fast-moving class set to a wide-range of music from the Beatles to Moby. Classes typically include Sanskrit chanting, meditation, breath work, and a spiritual theme woven throughout the 90-minute practice. Try it if... ...you're looking to add more om to your down-dogs. Or, if you just hope to catch a glimpse of devoted students Russell Simmons,Sting, Gwyneth Paltrow, and Christy Turlington practicing next to you. Yin Yoga Origin: This ancient form of yoga is rooted in China, but has recently been modernized by Paul Grilley, the California-based yogi who is now synonymous with Yin yoga. Philosophy: A slower, more introspective form of yoga, Yin focuses on deepening postures, stretching the connective tissues, and working to create greater flexibility. What to Expect: Prepare to acquaint yourself with the hips, pelvis, and lower spine—and their level of tightness. You'll feel challenged to remain relaxed and focused in the large spaces of time you are held in the poses—sometimes up to ten minutes.

Try it If… … you want to deepen your flexibility and target tight hamstrings, hips and back. Baptiste Power Yoga Origin: Inspired by the more fast-paced forms of yoga (Ashtanga, Iyengar and Bikram), bandana-wearing Baron Baptiste, a San Francisco native, created his own form yoga—loved by celebrities and professional athletes—in the early 1990s. Philosophy: According to the founder, Baptiste Power Yoga is all about adaptation. Students are challenged to adjust to a series of Hatha-based poses that steadily, over time, build heat, transform the body, and create stronger muscles and alleviate tension. What to Expect: No statues of Ganesha in this studio—Baptiste Power Yoga is more like your favorite gym class. Be prepared to sweat, sigh, and kick it up a notch higher than you ever thought you could. Try it if… History of Modern Yoga | Amber's Hatha Yoga A BRIEF HISTORY OF YOGA. WHAT ARE ALL THESE DIFFERENT TYPES OF YOGA THAT EVERYONE IS TALKING ABOUT? Yoga seems to be very fashionable these days, with everyone talking about the kind of yoga that they do.

I have prospective pupils phoning me regularly and asking me what kind of yoga I teach. When I tell them that I teach hatha yoga they go quiet for a while and then tell me that they have done Iyengar yoga or Astanga yoga or Bikram yoga or whatever. All of these schools of yoga fall under one main category i.e. HATHA YOGA. If you are doing yoga and are working with the body and the breath you are doing hatha yoga. However, there are many different schools of hatha yoga. ‘Ha’ means sun and ‘tha’ means moon which means that you are working to balance the solar and lunar, or yin and yang, energies in the body, mind and spirit. There are five main branches of yoga of which hatha yoga is one branch. The other branches are raja yoga – meditation, bhakti yoga – love for God, karma yoga – the belief in cause and effect, and jnana yoga – knowledge and wisdom. The history of yoga can be traced back as far as 1500 BC to the Vedas. These are literary texts that lay down the framework of the Hindu religion and are divided into four main groups.

The last of these groups is the Upanishads, which lays the foundation for various yoga perspectives such as God (Brahman), self (atman), action (karma), knowledge (jnana), liberation from the cycle of life (moksha) and meditation (raja). The Upanishads consist of almost two hundred texts and span hundreds of years. Another definitive text on yoga is the Yoga Sutras (threads) of Patanjali, who lived more than three hundred years BC. One of the men who is responsible for introducing yoga to the west was Tirumalai Krishnamacharya who was born in Muchakundapuram in 1888. He was a scholar of religion and law who learned yoga postures (asanas) and controlled breathing (pranayama) from his father. He later met Sri Baba Bhagavan Das, a renowned yogi, who became his teacher. In 1931 the Maharaja of Mysore invited Krishnamacharya to teach at the Sanskrit College where the ruling family were battling to preserve the indigenous arts of India, which were slowly falling away under British rule.

The next few decades saw the Maharaja assisting Krishnamacharya to promote yoga throughout India. After this he was offered a place in the Maharaja’s palace to open a yoga school. This is where Krishnamacharya developed and taught what is now known as Astanga Vinyasa Yoga. It was during this period that he taught K. Pattabhi Jois, B K S Iyengar and T K V Desikachar (Krishnamacharya’s son) and sent them out to spread the teachings of yoga. SCHOOLS OF YOGA ASTANGA VINYASA YOGA K Pattabhi Jois became the master of Astanga yoga. Astanga yoga takes its name from the eight limbs of yoga: – movement through posture (asana) purifies the physical body, while mastery over the breath (pranayama) through concentration (dharana) quietens the senses (pratyahara) and prepares one for the practise of meditation (dhyana), eventually leading to the unification of the soul with the divine (samadhi). It also incorporates ethical behaviour (yama) and self-discipline (niyama).

However, these aspects do not seem to be taught currently by most of the Astanga yoga teachers and the emphasis seems to be on the physical level in the commercial studios. Astanga yoga places equal emphasis on strength, flexibility and stamina and is one of the more challenging schools of yoga. An Astanga yoga class consists of a flowing sequence of movements, which are co-ordinated with the breath. There are six separate sequences of movements. The first sequence is known as the primary sequence. The second sequence is the intermediary one and the last four are extremely advanced and not much practised in the western world. Traditionally this form of yoga is practised six days per week, with the rest days being Saturdays and new moon days. This is not a school of yoga that is recommended for people who have never done yoga before. THE IYENGAR SCHOOL OF YOGA Iyengar yoga is named after B K S Iyengar and is his personal method of teaching. This method emphasises precision and alignment and the holding of postures for a long duration so that the students can fully experience them. The holding of the postures can make this form of yoga feel more difficult than the flowing astanga sequences.

Students are encouraged to use blocks and straps to assist their bodies into full alignment in the postures. These aids and supports give the student the benefits of a posture when his body is unable to do the full posture by itself. The Iyengar School teaches that posture practise without the involvement of the mind becomes merely exercise and is not yoga. The most outstanding feature of Iyengar yoga is its marvellous precision. It is a demanding school of yoga that expects the students to perform to their maximum ability. It does not include meditation. BIKRAM YOGA Bikram yoga was developed by Bikram Choudhury who started the Bikram College in Los Angeles in 1974. It is practised in a room that is heated to 40 degrees C with 70 percent humidity which is said to aid the warming and stretching of the muscles, ligaments and tendons. The class consists of a series of 26 yoga postures and each posture is done twice during the class. These 26 postures are repeated in every class. The first time the posture is held for 60 seconds and the second time the posture is held for 30 seconds.

These postures are meant to move fresh oxygenated blood to each organ of the body. The sweating induced by the heat assists with detoxification. There are two breathing exercises in the sequence – one at the beginning and one at the end of each class. There is no emphasis on breathing during the postures. This type of yoga is done in front of mirrors so that the emphasis is truly on the physical body. There is an advanced series consisting of 84 postures which is taught by Bikram Choudhury only and is not currently available to the general public. KUNDALINI YOGA The Yoga-Kundalini Upanishad is the 86th among the 108 Upanishads. It is believed that there is a latent force in the average human being and that this force resides curled at the base of the spine. The word Kundalini means coiled up and the coiled serpent is used as a metaphor to describe this energy. In yoga the word force is not applied to this energy. It is referred to as a goddess that is waiting to be unleashed and rise up the spine.

Kundali yoga is said to remove the blockages that keep this force at the base of the spine and to allow the energy to rise to the crown of the head to induce a feeling of euphoria. Until 1969 Kundalini yoga was kept very secret and passed down from the Yogi Bhajan to selected students only. After 1969 he allowed it to become more accessible to the general public. Kundalini yoga deals with the body and mind, but is aimed at the spirit. It involves meditation, yoga postures, breath control, muscular contractions (bandhas), energy locks (mudras), chanting (mantras) and purification rituals (kriyas). The practise of Kundalini yoga can stimulate the nervous and immune systems, improve strength and flexibility and balance the glandular system. It also claims to allow one to experience their highest level of consciousness. Swami Sivananda describes the Kundalini as ‘and electric, fiery, occult power, the great pristine force which underlies all organic and inorganic matter.’ SIVANANDA INTEGRAL YOGA Another disseminator of yoga to the west was Sri Swami Sivananda.

He was born in September 1887 in India. His passion for service drew him to a medical career and he went where he thought his services would be most needed – Malaysia. Through his work as a doctor he realised that most illness is based in the mind and that people needed ‘right knowledge’ so he returned to Rishikesh in India in 1924 as a sannyasin (one who embraces a life of renunciation of the things of this world). Rishikesh could be called the capital of spirituality in India. He started the Sivanandashram (yoga centre) in 1932 and the Divine Life Society in 1936. In 1948 the yoga-Vedanta Forest academy was organised. This is an organisation for the dissemination of spiritual knowledge and the training of people in yoga and Vedanta. In 1953 he convened the first World Parliament of Religions. He is the author of over 300 books on yoga. Swami Sivananda taught Integral yoga, which is a system for the harmonious development of every aspect of the student.

This includes postures, where the body is only taken as far as it will go on any particular day and is not forced past it’s limit, together with breath control, which quietens the mind and assists the body to relax into the yoga postures. The human body softens and stretches with long exhalations. Integral yoga also includes chanting, meditation, love & devotion and wisdom as well as the belief in cause and effect. Integral yoga is a more gentle form of yoga that takes into consideration that every body is different and works within the limitations of that body. It is a form of yoga that works on every aspect of the human being. So, there you have most of the mainstream schools of yoga available to us in the west. There are a few other forms of yoga that are not as well known. Different forms of yoga appeal to different personality types so take your pick. However, before joining a class, check the credentials of the teacher. Find out if they trained at a reputable institute or under a reputable teacher, and for how long! And find out what teaching experience they have. Don’t just take their word for it – check up on them.

Some of the local, experienced teachers have taken what they consider to be the best features of a variety of schools and blended them together in their teaching. This makes for varied, interesting yoga classes. Whichever school you choose, have a good time.

Question: Hatha, Bikram, and Iyengar are forms of what?
Answer: Yoga