Types of Yoga: How to Chose the right one

Group of women doing yoga

When trying to determine which type of yoga is best for you, remember that there is no right or wrong, only one is incorrect for you. As with any form of exercise, choose what you want to do,” said Stephanie Saunders, Executive Director of Beachbody Fitness and Certified Yoga Instructor. “If you are a very detail-oriented person, Bikram or Iyengar are very attractive to you. force. If you are more free-spirited, vinyasa or aerial yoga may be fun. Find a course that excites you. “

 So, which course excites you? Our guide to common types of yoga can help you determine whether you are in restorative yoga or a stronger yoga mood, or somewhere in between.

  1. Kundalini Yoga 

 Yogi Bhajan, teacher and spiritual leader, brought this style of yoga to the West in the late 1960s. “Kundalini” in Sanskrit translates to “life force energy” (called prana or chi in the yoga community). It is thought to wrap tightly around the base of the spine. These yoga movements are carefully designed to stimulate or release this energy and reduce stress and negative thoughts. E-RYT 200 and certified Kundalini Yoga teacher Veronica Parker said: “You have the opportunity to increase your awareness and feel good.” 

 This is done by using arias, arias, meditations and kriyas (a specific series of postures and breaths). (Combined with aria) challenge the mind and body to achieve. You may notice that everyone is wearing white because it is believed to be skewed towards the negative pole and increases the halo. Parker said that typically Kundalini lessons start with mantras (the focus of the lesson) and then include breathing exercises, warming up to get the body moving, more challenging postures, and finally relaxation and meditation. 

 People who might like it: Anyone seeking physical but spiritual practice, or who likes to sing or sing. 

  1. Vinyasa Yoga 

 Vinyasa Yoga is also called “flow yoga” or “vinyasa flow”. This is a very common style. An example is Flow Flow’s 3-week beginner retreat. It is adapted from Ashtanga practices that were more strictly regulated decades ago. The word “vinyasa” is translated as “placed in a special way” and is usually interpreted as connecting breathing and movement. You will often see words such as slow, dynamic, or mindfulness used in conjunction with vinyasa or flow to indicate the intensity of the exercise. 

 “The flow of Vinyasa is a form of yoga in which the posture and breathing are kept in sync in a continuous rhythmic flow,” said Sherrell Moore-Tucker of RYT 200. “This kind of flow can be meditative in nature, calming the mind and nervous system even when moving.” 

 Vinyasa Yoga is suitable for people who have never tried yoga and those who have practiced yoga for many years. 

 who might like it? Anyone who wants to increase exercise in yoga practice and reduce the sense of stillness.

  1. Hatha Yoga 

 The name of Hatha Yoga comes from the Sanskrit word for sun and moon and aims to balance opposing forces. The balance of Hatha Yoga can come from strength and flexibility, physical and mental energy, or breath and body. Jennifer Campbell-Overbeeke, E-RYT 500, said: “Hasha is a general term for many different’styles’. Schools use the body as a means of self-inquiry.” 

 It is often used as a general term for the body. In terms of yoga, it is more traditional in nature, or advertised as a beginner. Campbell Overbeek said: “Hasat transforms into’power’, but this is more about the focus and regularity of the exercise, rather than exerting unnecessary force on the body.” 

 To be considered Hatha Yoga, the course must include a combination of asanas (postures), pranayama (breathing exercises) and meditation, so technically speaking, other types of yoga (such as Iyengar, Ashtanga or Bikram) ) Is also regarded as Hatha Yoga. 

 who might like it: anyone who wants to practice balance, or who is looking for a gentle way of yoga. 

  1.  Ashtanga Yoga 

 Ashtanga Yoga consists of six series of specific postures, taught in sequence. When the student’s teacher decides that he has mastered the previous posture, he “gives” each posture and each setting to the student. This is a very physical yoga, a fluid style, with a spiritual element; you may remember it, like the kind of yoga that Madonna did in the late 90s. Ashtanga teachers will make adjustments personally. In the Mysore-style studio (named for the city where practice teacher Sri K. Pattabhi Jois lives and teaches), each student has a unique practice. 

 “Practitioners move toward the personal limit or growth point with their own breathing rate,” said Lara Land, a second-level authorized ashtanga teacher. “They all remember to practice and move the poses at their own pace.” 

 Ashtanga vinyasa yoga is often referred to as a “mainstream” course in the West. Teach the first or two in 90 minutes to two hours from start to finish. finish the second series. Music does not play in the ashtanga category. 

 People who might like it: Anyone who likes routine or more physical but spiritual practice. 

  1.  Yin Yoga 

 Yin Yoga is a slower form of yoga in which the posture is held for one minute and eventually reaches five minutes or more. It is a type of yoga derived from martial arts and yoga, which aims to increase circulation to the joints and improve flexibility. The exercise targets the hips, lower back, and thighs, using accessories like pillows, blankets, and bricks to make gravity work and help you relax. Other forms of yoga focus on the major muscle groups, while Yin yoga focuses on the connective tissues of the body. 

 Yin can also help you recover from hard workouts. Megan Kearney, a yoga medical instructor, said: “Deepening your strength and taking classes similar to Yin is very beneficial to your body.” Maintaining posture is beneficial to the body and mind and provides an opportunity to practice rest. Moore-Tucker said: “This is an awesome and beautiful approach.” “This practice is very balanced with the vinyasa process.” 

 People you may like: People who need to stretch after a hard workout , Or people who are interested in slow-paced exercise.

  1. Iyengar Yoga 

with its founder B.K.S. Iyengar (Iyengar), developed his classic route-based approach in India. This kind of yoga became very popular in the United States in the 1970s. Iyengar Yoga is known for its high-level training and sophisticated accessories required by its teachers. Although considered optional in many practices, a variety of accessories are used in the Iyengar category, including chairs, walls, and benches, as well as more common accessories such as straps, wooden blocks, and brackets. Paul Keoni Chun of 

 E-RYT 200 prefers this static yoga for the elderly because it “emphasizes detailed postures and longer postures.” Iyengar yoga is generally less intense than other types of yoga, although this may vary by coach or class. But generally speaking, it is suitable for people of all ages and skill levels. 

 People who might like it: Those who like detailed instruction, those with physical limitations, or those who are looking for classical forms of yoga. 

  1. Bikram Yoga 

 Bikram Choudhury developed Bikram Yoga. It is a form of hot yoga. These classes (like the ashtanga class) consist of a series of poses performed in the same order and the exercises have strict rules. Each lesson is 90 minutes, with 26 poses and two breathing exercises, the room must be 105 degrees Fahrenheit and 40% humidity. Also, the teacher will not adjust the students. 

 Since Bikram Yoga has many rules, many studios call their courses “hot yoga” so they can customize their products. Hot yoga devotees sweat a lot and the practice gives them more flexibility. 

 “Practicing yoga in a high-temperature environment can allow students to master the poses more deeply, improve blood circulation, and help the body detoxify,” said RYT 200 teacher Natalie Sleik (Natalie Sleik). 

 can like people: people who like to sweat, people who want more physical exercise or people who like routine. 

  1. Power Yoga 

 is like vinyasa yoga The roots of power yoga go back to ashtanga, but it has fewer training methods and it is easier to accept explanations from individual teachers. Chun said, “Strong yoga is usually more active than other types of yoga and faster.” 

 Sleik added: “Strength yoga not only strengthens muscles, but also increases flexibility. Sequence changes allow you to exercise all the muscles in the body. You can keep your brain active when in a group.” 

 Power Yoga can be hot yoga or not hot yoga. Some studios offer a combination of power yoga and slow yoga to reduce the burden of this strenuous exercise for students. Power yoga lovers may also like buti yoga, but buti yoga is not just a physical exercise, it also includes tribal dances, primitive movements, and a lot of core work. 

 People who might like it: People who like ashtanga but want to reduce stiffness, people who want good exercise, and people who want to reduce their practice of spiritual yoga. 

  1. Sivananda Yoga 

 Sivananda Yoga is a form of Hatha Yoga, which is based on the teachings of the Hindu spiritual master Swami Sivananda. Typically classes are relaxing: most yoga classes end with savasana (the final relaxation / corpse pose), and Sivananda begins with this pose, followed by breathing exercises, daylight greetings, and then 12 asanas basic. 

 Kearney likes this practice because “someone needs more mental or energetic work,” and Saunders said that if you are a beginner, this Sivananda yoga can help take you to a new level. Sivananda Yoga, designed to support overall health, is suitable for people of all ages and ages. 

 People who may like it: those who seek a gentle form of yoga, anyone who wants more spiritual practice. 

  1.  Restorative Yoga 

 If you take a restorative yoga class, you might think that everyone takes a short nap on the mat. This form of yoga uses accessories to support the body. The goal is to relax the posture completely, the posture lasts at least five minutes, but usually longer. This means that you can only do a few poses in a class, and falling asleep in these poses is perfectly acceptable. 

 Some teachers may even guide you through yoga nidra. Yoga is a guided meditation that allows you to float happily between sleep and wakefulness. It is said that one hour of yoga is equivalent to several hours of sleep. Although it can be used as a good self-care tool, it cannot replace a healthy night’s sleep. 

 Although all different types of yoga can help relieve stress and brain health, restorative yoga focuses on negatively regulating the nervous system. Rehabilitation yoga can benefit those who need to relax and reduce stress. It can also be used as part of self-care during rest days. Kearney said, “Spending time to relax in a restorative course will have a huge impact on athletes.” 

 may like people: people who need to reduce stress, those who endure pain, and those who have a hard time relaxing. 

  1. Prenatal Yoga 

 Yoga can be a good exercise method for pregnant women. It usually focuses on alleviating pregnancy-related pain, such as hip or lower back pain. Prenatal yoga can relieve stress, exercise, and self-care in one link, and breathing exercises during labor and delivery will come in handy. 

 Since this is a practice designed specifically for pregnant women, it does not include postures that may be too laborious or unsafe for body changes. (However, if you are pregnant, be sure to consult a doctor before starting yoga.) Pregnancy yoga, like the “Active Motherhood” series on Beachbody On Demand, generally also includes lots of exercise to prepare for childbirth, such as squats. And pelvic floor training. 

 May Like People: Pregnant women and new mothers relax and exercise.

  1. Aerial Yoga 

 Aerial yoga — sometimes called anti-gravity yoga — is relatively new, but quickly catching on. It involves traditional yoga poses with the added support of a strong, silky hammock that hangs from the ceiling. The hammock is used as a supportive prop in poses like pigeon or downward dog, and helps you more easily perform inverted poses (like headstands and handstands) that might be beyond your abilities or comfort levels. It’s also used for a cocoon-like savasana (the final resting pose at the end of a yoga class). Classes can be either physically challenging or relaxing. 

 “Teaching aerial yoga has been so rewarding for me because I get to witness beginners gain body awareness and overcome fear of being inverted,” says Melissa Vance, RYT (Registered Yoga Teacher) 200, an aerial yoga teacher based outside of Atlanta. “Hanging upside down reverses the blood flow in the body and decompresses the spine providing much relief and a euphoric feeling.” 

 Who Might Like It: Those who want a nontraditional yoga experience, or anyone who wants the benefits of inversions but might fear going upside down on their own. 

  1. Acro yoga 

 Acro yoga takes familiar yoga poses — like downward dog or plank — and makes them double the fun (and sometimes double the work) by adding a partner. One partner serves as the “base” on the ground, while the other is the “flyer” who contorts themselves on the soles of the base’s feet. (A spotter should always be involved for safety). “[Acro yoga] allows people to break from the rectangular confines of their yoga mat and find a connection with their fellow practitioners,” says Lyle Mitchell, a YogaSlackers acro yoga teacher in Asheville, NC. 

 This type of yoga helps you playfully explore your mind-body connection, develops effective communication skills with a partner, and aids in setting appropriate boundaries. “Exploring these skills through acro yoga can translate to strengthening these skills in all our other relationships in life,” he says. 

 Saunders recommends acro yoga “if you are looking for the physical benefits of yoga in a fun and interactive environment.” If you work as a base, it builds a strong lower body and core. Working as a flyer requires flexibility and strength, not to mention trust. 

 Who Might Like It: Those who enjoy practicing with a partner, couples looking to build trust and intimacy, or anyone with an adventurous streak who likes to go upside down.

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