Hundreds of different styles, variations, and types of yoga have found their eminence in yoga studios and yoga classes all over the world. As a beginner, you may find one type of yoga as your best fit but as you gain the expertise the equations may change for the better. Also, the physical conditions and body types, special requirements according to your fitness goals, age & gender, duration of the session also play an important role in determining the best suitable type of yoga for you.
There are plenty of different choices available out there to choose from. First, you must understand your body requirement, an expert yoga teacher can help you with this. After that, you should do research on available different styles and types of yoga. Understand the variations, features of each type of yoga, their pace, intensity, spiritual inclination, then only determine which one resonates most with your requirements, and ailments. This will help you to better understand the differences and helps you to make a perfect choice.
Here are some pro tips to find the right type of yoga by examining their key features, benefits, and intensities. Take these points into consideration and be honest with yourself about your fitness level and requirements, and choose the right style for yourself.
Type of yoga: Hatha Yoga
Hatha yoga is a combination of body postures (asanas), breathing techniques (pranayama), and meditation (dhyana). It is the type of yoga from which all the modern styles of yoga are derived. Its goal is to invigorate both body and mind. It focuses on physical and mental well-being, bringing about a healthy body and a peaceful, calm mind.
It is a slow-paced practice, where one needs to hold the posture for few seconds. It primarily focuses on the internal organs and spine. The stillness of the body is given more importance than the movement, so the body goes through less wear and tear. Also, there is less requirement for oxygen compared to other types due to its slow pace. This is best suited for beginners. This one also recommended for elderly people, people recovering from extensive injury, and people with severe knee issues.
Type of yoga: Vinyasa Yoga
Vinyasa is generally referred to as the “flow”, from one form to another. It is a modern type of yoga with an asana movement like a fluid, doing them one after the other combined with controlled breathing. Vinyasa yoga is often non-repetitive, with each class having different sequences each day. T Krishnamacharya has the largest influence on how the vinyasa style of yoga is performed today. There are many ways to vinyasa from rapid to slow.
Vinyasa often provides the intensive workout helpful in a good cardio workout. There is a variation in sequences each day breaking the monotonous session and there are new asanas and flow sequences each day. As this requires intense focus due to its variety and intensity, it can be described as moving meditation. If you are looking for improved endurance and body strength, more flexibility, and detoxification then this type is for you.
Type of yoga: Iyengar Yoga
It is considered as a type of Hath yoga focusing on alignment as well as the union of mind, body, and soul. It is the purest form of yoga combined with pranayama where precision is given to the body alignment. Iyengar yoga is the world’s most well-known and most practiced style of yoga. Iyengar yoga teachers and instructors are well experienced in helping the students to reach the students to their own level in each posture. Yoga props are always useful here to attain the final posture in asana.
Though it is far slower-paced than the other forms and styles of yoga you need to work hard. It is designed to be suitable for all ages and abilities. Props are encouraged to avoid injuries. It gives a good stretch to the whole body and tones up the muscles. It corrects body posture, improves blood circulation & digestion, increases concentration. Variations, moderate pace, effective in treating chronic pain make it one of the favorites among all.
Type of yoga: Ashtanga Yoga
“Ashtanga” in Sanskrit literally means the eight limbs- mentioned by Patanjali sutras as Yam, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi. It is an intensive athletic practice. Ashtanga style is known for quick transitions and challenging poses. The students need to transition from one pose to another at a quicker pace and holding time is also less than the Hath practice.
It’s dynamic, physically demanding practice collaborated with breathing techniques produces an internal heat, that purifies the body. It is great for toning your body and especially strengthening the core build. It also improves cardiovascular health, lowers blood pressure, and reduces anxiety & stress. One who wants to practice meditation and spiritualism must consider the ashtanga type of yoga for daily practice.
Type of yoga: Power Yoga
Power yoga is a form of vigorous, fitness-based approach towards vinyasa yoga. It is generally closely modeled on the ashtanga style of yoga. It involves the athletic approach of ashtanga yoga, including a series of yoga sequences performed alike in vinyasa yoga, but giving the flexibility to teachers to consider their own approach about the order of sequence, making each class unique.
If you choose the power yoga style then be ready to work hard and to work up a sweat. People who want to lose that extra fat can burn a lot of calories with this type of yoga. It tones your muscles & body, boosts your metabolisms, and detoxifies it. It is beneficial in retaining the hormonal balance. Oxygen is pumped throughout the body during its practice.
Type of yoga: Restorative Yoga
Restorative yoga is all about the internal healing of the body and mind with simple yoga poses. It is less about sweating and more about relaxing. The poses are often held as long as 20 minutes, with the help of props like blocks, straps, pillows, and bolsters.
It is helpful for those recovering from illness or injury, some sort of emotional trauma, or mental agony. It nicely complements the active yoga practices. It encourages meditative practices and promotes a healthier lifestyle. It relaxes the nervous system and highly beneficial for those who suffer from insomnia.
The above-mentioned type of yoga can be practiced individually or you can combine the different yoga styles as per your requirements for daily practice or an alternate day practice. Hope these pro tips from our yoga experts will clear all your doubts and make it easier for you to choose the perfect type of yoga for you.