Despite its popularity in recent years in the US, yoga still remains a mystery to many people. “Yoga is too boring for me” or “I’m not flexible enough” are common comments I hear. Boring? Obviously they’ve never been to an Ashtanga class. Not flexible enough? Hello…you just stated a very obvious reason as to why you need to start a yoga practice.
It’s understandable that people are confused. There are as many types and styles of yoga as there are personality types. For someone new to the practice, this can be overwhelming.
Following is a breakdown of some of the more common type / styles of yoga practiced here in the west including a brief description of each style and what type of individual each may be suitable for.
Vinyasa Yoga: One move (asana) flows into the next, each connected by a breath. Practice will vary from teacher to teacher. Standard elements include sun salutations, standing poses, seated poses, twists, inversions and breathing exercises. This style is suitable for beginner to advanced students. Can be somewhat physically challenging, but poses can be modified for beginners.
Iyengar Yoga: Very precise practice; focuses on proper alignment in the physical poses. Uses props such as blocks and straps to facilitate proper alignment. Not unusual to spend an entire practice on just a few asanas. Somewhat physically challenging. Suitable for all levels, this is a great practice for people who like precision and can help deepen the practice of more advanced students.
Ashtanga Yoga: Very physically challenging, this practice has the same sequence of poses each time. No props are used; form follows function, the theory being alignment corrects itself over time. There are a total of six series, but most people never get past the first (primary) series. It is best to have some level of experience before trying Ashtanga. There are a few “pretzel” poses that are quite difficult. People who are physically fit, enjoy being challenged, and like to know what to expect may enjoy this practice.
Anasura Yoga: Similar to Iyengar in its precision, focus on alignment, and use of props. Flows like a Vinyasa class. Classes begin with chanting. Suitable for beginner to advanced.
Restorative Yoga: As the name suggests, more of a relaxing, restorative practice. Suitable for all levels, this style of yoga may be beneficial for someone who is overly active and needs to calm down and de-stress.
Bikram/Hot Yoga: Exact same 26 poses are performed in an overheated room. This practice is said to cure all kinds of ailments and greatly improve flexibility. Although the poses themselves are not very advanced, this is a very physically challenging practice. The poses are held for a long time in intense heat. It is very detoxifying, but not for everyone. Most people either love it or hate it. Read a review of a hot yoga class here.
Power Yoga: Flows like a Vinyasa class, this practice incorporates many Ashtanga elements into it. The series changes based on the teacher. Typically a lot of emphasis on strengthening the core and the upper body. Very physically challenging. People who enjoy Ashtanga usually like Power Yoga. Best to be physically fit and to have some prior yoga experience.
ViniYoga: A more individualized approach using yoga as therapy for a specific condition. Due to its individualized approach, suitable for the most athletic of people to the ill and elderly.
Kripalu Yoga: Also similar to Vinyasa, emphasis placed on mechanics of yoga-proper breath and alignment as well as the inner spiritual element. Poses are typically held for long periods of time and the sequence becomes like a moving meditation. Good for all levels.
Forrest Yoga: Suitable for all levels, Forrest yoga uses deep breathing, heat, and vigorous sequences of poses to detoxify the body. Poses tend to be held for long periods of time. Similar to Vinyasa.
Nidra: A practice that brings you into a deep state of meditation or yogic sleep. Brings calmness, quietness and clarity to the practitioner. Anyone can benefit from this deeply relaxing practice. (If you’re one of the people who think yoga is boring, don’t try this!)
Hatha Yoga: Gentle, slow yoga; focuses on health and awareness of the body and calming of the mind. Hatha yoga is also a term referring to any of the physical practices of yoga. (All of the above mentioned styles of yoga are hatha yoga). Perfect for someone with an overactive mind that needs quieting.
Keep in mind that within each type of yoga, thousands of teachers bring their own dynamic to class. Although you won’t see so much variation in Ashtanga Yoga or Bikram Yoga since these classes follow the exact same sequence each time, Vinyasa Yoga classes may vary drastically. This is why I encourage people to try out not only different types of yoga, but different teachers as well to discover what resonates the best for you. Explore and enjoy the journey!
