In almost every community, you can either find a standalone yoga studio or someone who is offering yoga classes at their home. These days, yoga has moved from being a hippie, new-age experience, to one that has been enjoying widespread acceptance, and students from all walks of life.
Back in the day, we, here in the West, who had a passing interest in yoga would have heard the term ‘Hatha yoga’. However, these days, there seem to be at least a dozen styles, and it is not always clear how they differ, and consequently, which might be the best fit for you. Here, we are highlighting 10 styles to help you decide which one might be right for you.
Hatha Yoga
Hatha yoga is one of the most popular styles in the West, but the term ‘Hatha’ refers to any yoga that involves movement. In hatha yoga, the focus of the practice is the poses, which are executed in a slow flow, or gentle flow yoga. A hatha yoga class usually starts with basic postures and then progresses to a gentle sequence of poses each of which is held for a few breaths. This style is great for beginners and advanced students alike, as it offers a great introduction to different postures whilst also allowing participants to experience a great stretch.
Degree of difficulty: Gentle
Ashtanga Yoga
Ashtanga is a physically challenging practice that synchronises movement with breath. It comprises a continuous sequence of poses, which will challenge your flexibility and strength. The classes tend to be very structured, in terms of the series of postures that must be executed. Ashtanga yoga is not for the faint of heart. Ideally, those new to this style should have some yoga experience so that they can keep up with the pace of the class.
Degree of difficulty: Challenging
Bikram Yoga
Bikram yoga is a 90-minute class in which a set series of 26 postures and two breathing exercises are done in a room heated to 104oF (40oC) with 40% humidity. Due to the heat, this style can be incredibly challenging, and so would not be recommended for beginners. It has been designed to generate intense sweating, whilst also allowing you to stretch deeply and detox your body.
Degree of difficulty: Challenging
Hot Yoga
Hot yoga is different from, Bikram yoga, in that the latter has a set and unchanging format, whilst the former can be almost any yoga style done with heat, but vinyasa and power yoga tend to be popular. Typically, the room is heated between 95oF (35oC) and 105oF (40.5oC), and the objective is to sweat. The heat helps you get deeper into a pose, and so you tend to leave the class feeling looser and more relaxed.
Degree of difficulty: Challenging
Iyengar Yoga
Yogi BKS Iyengar was the one who popularised this style, which emphasises proper alignment and the use of props to ensure proper positioning in each pose. The style focuses on stillness and the holding of poses, not on quick movements or moving with the breath. Iyengar yoga is excellent for beginners and those who have an injury or some physical challenge. It is also a good practice for advanced students, which want to improve their alignment.
Degree of difficulty: Gentle
Kundalini Yoga
As much as it is a physical practice, kundalini yoga is also a spiritual practice, as there is a greater emphasis on chanting and meditation. The word Kundalini means “a spiritual energy or life force located at the base of the spine,” and classes seek to awaken this energy. Classes comprise an opening chant, a spine warmup, then the kriyas (a specific series of poses paired with breath work and chanting), and closes with meditation or a song. Although the focus of this style is chanting and meditation, classes can be intense – both physically and emotionally.
Degree of difficulty: Challenging
Power Yoga
Similar to Ashtanga yoga, power yoga is a physically demanding and athletic practice that is often done in a room heated to 90oF (32oC) or 95oF (35oC). There is a marked emphasis on building upper-body strength, and on making practitioners more flexible and balanced. Power yoga could be a good fit for an athletic person who wants a good sweat.
Degree of difficulty: Challenging
Restorative Yoga
Similar to Iyengar yoga, restorative yoga uses a lot of props – blankets, bolster, blocks and chairs – to support you and to make you comfortable holding poses for extended periods of time. It is a meditative practice that allows the body to release tension and achieve deep relaxation. It is an excellent style for beginners, those looking for stress release, along with those with injuries, chronic pain or have some other physical challenge.
Degree of difficulty: Gentle
Vinyasa Yoga
Vinyasa yoga goes by different names including, flow yoga, flow-style yoga, and Vinyasa flow. Nevertheless, it is a practice where the focus is on movement, and on smoothly transitioning from one pose to another in coordination with your breath, which is crucial to the practice. The poses are executed relatively quickly and in a non-stop flow. It is thus a physically demanding yoga style.
Degree of difficulty: Challenging
Yin Yoga
This can be considered a more restorative practice, where the focus is on stretching your connective tissues, particularly in the hips, pelvis and lower spine. Movements are held between one and five minutes, to increase strength and flexibility, improve joint mobility, and release stress and trauma in the body. Yin yoga is a slow and meditative practice, which although not as athletic as other styles, can be challenging when holding poses.
Degree of difficulty: Challenging
Image: cottonbro (Pexels)
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