Which Yoga Style is Best for You?

CredibleMind Blog by Kirsti Frazier M.A. | View Original Blog

Yoga is more than 5,000 years old. Since it was originally developed and practiced in northern India, this ancient practice evolved over the centuries into a system that rejuvenates the body and focuses the mind for yoga enthusiasts worldwide.

Yoga made its way to the West around the turn of the 20th century, and now, yoga studios and online yoga classes abound, making it easy to find and drop in on a class from anywhere, including the comfort of your own home.

If you choose to invest your time and money in any style of yoga class, you are likely to benefit as research has shown that practicing yoga enhances physical and mental wellbeing. It’s not surprising that it has become so popular in the West. Yet there are so many styles of yoga to choose from that it can be hard for beginners to know where to start. And even if you are an experienced yoga practitioner and would like to try something different, you might not know which of the many styles would be a good match for your unique needs and wellness goals.

The universe of yoga is relatively vast but well worth exploring so that you can select a style (or styles) that will make your journey to wellbeing that much smoother. Each yoga style has its own unique emphasis, and each yields different experiences and benefits. Read on for help with finding your way to a class that matches your unique personal preferences and wellness needs.

• Hatha yoga is a blanket term that includes all styles of postural yoga; almost all yoga practiced in the West is a kind of hatha yoga. Hatha yoga classes are a good choice for beginners because they often have a slower pace and focus on basic postures. If you are just starting out or looking for an experience that will leave you feeling relaxed and more open and flexible, a hatha class is a good choice.
• Vinyasa yoga is a popular term for classes that focus on coordinating breath and movement as practitioners “flow” from one posture to another. Many styles of yoga can be described as vinyasa, which includes a wide range of postures. Translated, vinyasa means “to place in a special way,” so vinyasa classes emphasize transitioning smoothly from one posture to another while balancing awareness of breath with balance, strength, and movement. Sequences change from class to class, so variety is the name of the game in vinyasa classes. These classes can be challenging; power yoga is often described as an intense form of vinyasa yoga.
• Ashtanga yoga is similar to vinyasa yoga in that it also focuses on coordinating breath and movement from one posture to the next. The way that classes are different from vinyasa is that the sequence practiced in these classes is always the same, requiring students to master one sequence before advancing to the next. This style, based on sun salutations, was popularized by Pattabhi Jois and is rigorous, aiming to create internal heat and a healthy sweat and a muscle and organ-cleansing sweat. Ashtanga classes are intense, fast-paced, and prescriptive. If a traditional structure is your thing, this style might be right for you.
• Iyengar yoga is a slower, more methodical practice that emphasizes precise alignment and movement. Created by B.K.S. Iyengar, this style holds postures for longer and is meticulous in its pursuit of the proper form for each pose. Expect to use props and to be challenged as you hold each position in this class. You won’t get a cardiovascular workout with this style of yoga, but you’ll achieve greater flexibility and a deeper awareness of your musculature.
• Jivamukti yoga is a relative newcomer to the yoga family of styles as it was founded in 1984 by Sharon Gannon and David Life. This style of yoga infuses spiritual teachings, including a series of chants, into a vinyasa-style class, uniting awareness of breath with a series of postures. Jivamukti emphasizes connection to the earth for its practitioners and ends with meditation. Many students follow a vegetarian diet. If adding a spiritual aspect to your vinyasa practice appeals to you, check out a Jivamukti class.
• Bikram yoga was founded by Bikram Choudhury nearly 50 years ago. Like Ashtanga yoga, Bikram yoga is practiced using a set sequence. But the similarity ends there. These practices are more complementary than alike because Ashtanga seeks to build internal heat while Bikram classes are heated to 105 degrees with 40 percent humidity — so bring a water bottle! Another notable difference: Bikram teachers do not adjust student poses during class while Ashtanga and vinyasa teachers do. Bikram practitioners go through a set of 26 postures and two breathing exercises in every class. Expect uniformity. Note: Hot yoga is not necessarily the same as Bikram yoga; hot yoga class temperatures can vary and so do sequences and poses compared with the unchanging temperature and sequence in Bikram classes.
• Kundalini yoga resembles the other practices of yoga in that it combines an awareness of breath and postures to encourage the union of body, mind, and spirit. But Kundalini is different in that it utilizes sequenced movement — called Kriya, mantras, and meditation — to release kundalini energy, said to be trapped in the lower spine. In this class, expect to see many practitioners wearing white because this is believed to increase the aura. Classes incorporate breathing and fast-moving, invigorating postures. If a spiritual practice of yoga that focuses on building subtle energy appeals to you, Kundalini might be your thing!
• Anusara yoga was introduced in 1997 by John Friend, who believes in the intrinsic goodness we all possess and seeks to use yoga to help practitioners experience grace and let their inner light shine through. Anusara yoga is similar to vinyasa in that it is a rigorous practice focused on the connection between mind and body, and it incorporates an emphasis on opening the heart. During these classes, be prepared for pauses when the instructor explains postures.
• Yin yoga focuses on stretching connective tissue around the joints and fascia as preparation for sitting meditation. Considered to be “detoxifying,” yin yoga aims to improve circulation and flexibility in the joints. In comparison, other yoga styles emphasize working with the muscles of the body. Yin is a slow-paced class, emphasizing seated positions held for 45 seconds to two minutes, longer than for most styles of yoga. This creates the space for students to focus inward. Because participants are still and relaxed for long periods, letting gravity do much of the work, yin can be a meditative yoga style. That said, holding poses in yin classes can be challenging!
• Restorative yoga seeks to relax practitioners and soothe frayed nerves. More time spent in fewer postures while utilizing props (blankets, bolsters, and blocks) allows students to relax into poses and enjoy the benefits of yoga without exerting too much effort. It’s safe to say that everyone can benefit from a class that is said to be more rejuvenating and restorative than a nap!

Yoga has been adapted to create a range of experiences over the years, making it a rich landscape of practices and styles. May you connect with and benefit from a style that meets your unique needs and brings you peace and wellbeing. Namaste.