Which Type of Yoga is Right for You?
Types of Yoga
As yoga’s popularity continues to increase new forms are being developed. In several cases, these new forms are combinations of older forms, designed to provide improved benefit. There are dozens of different types of yoga styles and so this is a brief guide to help you decide which yoga style is best for you:
1. Calming and Restorative
Some people practice yoga to help detoxify, soothe stress, and to become more centred. If this is the goals you are seeking then you may want to try one of the following yoga styles that are calming and restorative:
i. Restorative Yoga
As the name suggests, the focus of this style of yoga is restorative. It helps to repair and restore as it’s a restful practice that helps you to slow down and open your body through passive stretching. You may hardly move at all in a restorative class, instead you will move through five different poses which you will hold for extended periods of time over the course of an hour.
Restorative yoga is completely different to most other styles of yoga. It is suitable for both beginners and practitioners of all levels. In restorative yoga the yoga poses (asanas) are held for a longer duration using props such as yoga blocks, blankets, and bolsters. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga – the union of body and mind. Through the use of props for support, the postures are held almost effortlessly.
When the body enters a state of relaxation the mind also consciously relaxes as tension is released from both the body and the mind. In restorative yoga all you need to do is to pay attention to your breathing and become aware of any sensations or thoughts that may arise as you slowly move through the poses.
ii. Viniyoga
Viniyoga is a style of Hatha yoga that promotes the adaptation of yoga in order to suit each individual yogi. In Sanskrit, vini means adaptation. It is adaptive to your needs and goals and so is ideal for those who are working with injuries or limitations. It therefore adapts the yoga to ensure that it is exactly what the yogi needs in mind, body and spirit.
In viniyoga the teacher-student relationship is very important as the teacher must determine the unique needs of each individual student. This includes understanding their current condition, their potential, their goals and their motivators. The teacher will then try to empower his students to develop their own yoga tools and techniques, which will let them create and follow their own spiritual path.
iii. Ananda
Ananda yoga brings yoga back to its original spiritual essence focusing on using gentle postures designed to prepare your mind and body for a calm state and meditation. By reinforcing the natural effects of the yoga postures it seeks to raise your level of consciousness. As a result, it is designed to harmonise your mind, body, and spirit.
Ananda Yoga consists of:
- Asana (yoga postures)
- Pranayama (breathing and energy-control techniques)
- Yogic meditation techniques
- Applied yoga philosophy
In Ananda yoga the asanas are gentle for beginners, becoming more challenging with experience. It is an inwardly directed practice, and is never aggressive or aerobic.
2. Powerful and Intense
If you’re looking for a yoga style that challenges you, helps you build strength and improves your fitness, then the following styles may best suit your needs:
i. Ashtanga (or Astanga) Yoga
This style of yoga is physically demanding. You’ll quickly move through a series of postures which are designed to build strength, flexibility and endurance.
In Sanskrit, Ashtanga yoga means “the eight limbs of yoga.” The Yoga Sūtra of Patañjali defines the eight limbs of classical yoga as yamas (abstinences), niyama (observances), asana (postures), pranayama (breathing), pratyahara (withdrawal), dharana (concentration), dhyana (meditation) and samadhi (absorption).
The eight limbs form a sequence from the outer to the inner. Postures, important in modern yoga for exercise, form one limb of Patanjali’s classification; he states only that they must be steady and comfortable.
ii. Power Yoga or Power Vinyasa
Power yoga is a general term used to describe a vigorous, fitness-based approach to vinyasa-style yoga which improves strength and flexibility. Though many consider power yoga to be superficial “gym yoga,” this style of yoga practice was originally closely modelled on the Ashtanga yoga style. It is often practiced as hot yoga which means you’ll be in a room that’s around 100 degrees F. The goal with hot yoga is to detoxify, which can also be great for weight loss.
Power yoga incorporates the athleticism of Ashtanga, including lots of vinyasas (series of poses done in sequence). It gives the teacher the flexibility to teach any poses in any order, making every class different. With its emphasis on strength and flexibility, power yoga brought yoga into the gyms as people began to see yoga as a way to work out.
iii. Bikram Yoga
This yoga style provides a complete workout. You’ll move through 26 poses that include strength, endurance, cardiovascular and flexibility. Classes are always in a hot room.
Bikram Yoga provides a complete workout. It is a system of hot yoga devised by Bikram Choudhury, that became popular in the early 1970s. Classes consist of a fixed sequence of 26 postures that include strength, endurance, cardiovascular and flexibility. Bikram yoga is practised in a hot room (105 °F (41 °C)) with a humidity of 40%, intended to replicate the climate of India. The room is fitted with carpets and the walls are covered in mirrors.
3. The Best of Both Worlds
You do not have to choose one end of the spectrum or the other. There are many yoga styles that are designed to offer both mental benefits as well as physical benefits. These include:
i. Ivengar Yoga
This is one of the most popular types of yoga. The poses are active and they include the use of props which makes it great for beginners and advanced practitioners alike.
It is a purist style of yoga developed by B.K.S Iyengar in the 1960s. Iyengar Yoga is a very meticulous style of yoga, placing the emphasis on precision and alignment. The practice focuses on the details of your breath control (pranayama) and posture (asana) and is excellent for building strength and flexibility. Iyengar yoga is great for learning the subtleties of correct alignment for all ages and abilities.
ii. Hatha Yoga
Traditional hatha yoga is the foundation for most yoga styles, is easy to learn and is suitable for all fitness levels. It includes both active poses which challenge you and help you to increase your strength, flexibility and endurance, and calming poses which have a calming and restorative effect.
Hatha yoga is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind, and classes are usually 45 to 90 minutes of breathing, yoga poses, and meditation.
A yoga class described as ‘Hatha’ will typically involve a set of physical postures (yoga poses) and breathing techniques. These are typically practised more slowly and with more static posture holds than a Vinyasa flow or Ashtanga class
These styles of yoga are just the beginning. There’s prenatal yoga for those who are pregnant or just had a baby. There’s yoga for people who want to tap into their creative side and yoga for those who are competitive. If you’re just getting started with a yoga practice, start with a basic form that meets your needs and allow yourself to grow and change as you become more proficient.