Are you looking to get started with Yoga and not sure where to start? First and Foremost, there is a type of Yoga for everyone and no one is limited to one type of Yoga.
Yoga involves more than comfortable pants and unusual body positions. It’s a versatile, portable exercise for both your body and mind. Even better, it’s available to almost anyone with an interest in self-improvement.
If you want gentle exercise you can do in your chair, there’s yoga for that. If you’re looking to sweat, there’s yoga for that. Don’t let deciphering the different types of yoga intimidate you. Overviews (like this one), guides, and videos can help you find the perfect style for you!
Getting started with Yoga: What is Yoga?
Yoga is an exercise tradition that unites body postures and movement, breathing exercises, and meditative practices. In fact, the word “yoga” is derived from Sanskrit words meaning “to join” or “to unite”. It began with deep roots in Hinduism, Jainism, and Buddhism but was not a religion in itself. It was, and is, a spiritual practice that people from all belief systems (or none) can enjoy. Here is another great article from The New York Times with an introduction to and the benefits of Yoga.
Is There a “Best” Type of Yoga?
Each style of yoga has different benefits that make them attractive to practitioners. No one style will suit everyone, though several styles might fit what a person wants to achieve. What you want out of yoga might change according to the time of day, your mood, or your schedule.
You can’t go to a studio and order “one yoga, please, the best one you have”. What you can do is go and speak to the staff about what you’d like to accomplish, how you’d like to feel afterward, and your experience or level of comfort. Most studios have beginner classes where people leave judgement at the door!
Getting started with Yoga: The Types of Yoga
Yoga styles vary in both intensity and level of activity. Where one might ask you to take a pose and hold it, others might require you to move between poses in what practitioners call a “flow” that raises the activeness of the style dramatically. Some styles of yoga have developed to support expectant mothers or senior citizens who need to keep up their strength and flexibility.
Hatha
This may be the style you think of when you hear the word “yoga”. The name “Hatha” encompasses many styles of yoga, but most often refers to a style in which practitioners take a pose and hold it for long periods of time. In some cases, poses are held for ten slow breaths, but in others, you might hold the same pose for over a minute. Breath plays an important part in Hatha yoga.
Hatha yoga is good for relaxation and calm for the body and mind. It can assist with both good sleep and good balance. It’s also an excellent physical way to practice mindfulness. Be sure to check out our Hatha Yoga overview here!
Vinyasa
Vinyasa adds more activity to Hatha yoga. Instead of holding poses for long periods of time, Vinyasa asks practitioners to “flow” between poses after several breaths. Many people turn to Vinyasa yoga for aerobic exercise. Others view it as a physical, moving meditation practice.
Vinyasa is good for muscle toning and cardiovascular exercise. It helps with endurance, stamina, and body alignment. It’s excellent to combat stress and anxiety!
Iyengar
This yoga’s name comes from B.K.S. Iyengar, who introduced props such as chairs, straps, and blocks. The style utilizes these props to help train your body to take proper position and technique, building strength toward the eventual goal of doing so without assistance. It is a style that focuses on precision and alignment.
Iyengar yoga is good for times when you want to build your understanding of yoga’s postures or work for a better alignment. It’s also fantastic if you’re up for a challenge to stretch yourself and your abilities!
Ashtanga
Ashtanga has similarities to Vinyasa yoga in that the practitioner flows between poses and utilizing breath as an important tool. Unlike Vinyasa, however, Ashtanga uses a sequence of forms that is used every time. This style also emphasizes meditation and mindfulness.
Ashtanga yoga is good for strengthening yourself and purifying your nervous system. It’s a wonderful way to mind your mental health as well, with benefits for alleviation of depression and anxiety, and a boost for self-esteem.
Kundalini
This style has a heavy spirituality component and includes breathwork, hand motions, chanting, and energizing movements. It concentrates on the movement of energy throughout the body and the fortification of the nervous system, as well as mental endurance.
Kundalini yoga promotes spirituality and stamina. You might want to take part in kundalini practices if you’re looking to build up your mental fortitude.
Yin
Yin yoga drops the pace and encourages stretches to release deeply held tension. This is slow, deliberate exercise, full of poses held for many minutes. Your connective tissue might love yin yoga.
Yin yoga is good for flexibility and mobility. Since it focuses on the body’s relaxation responses, it can help encourage good sleep and relaxation. Looking for more about Yin Yoga? Look no further!
Restorative
This style yoga does exactly what the name says. It helps to restore your calm and your relaxation and assists in bringing the body to a place of rest. Like Iyengar yoga, it uses props, but these allow your muscles to drain away the tension. Props also allow you to hold each pose for a longer period of time, giving the benefits of each time to really work.
Restorative yoga is good for countering stress and promoting physical and mental healing. If life’s frenetic pace is getting you down or troubles have shown their unwelcome faces, seek out a restorative yoga class to find that calm you misplaced.
Bikram
Similar to Ashtanga in that practitioners flow through a set sequence of poses. Classes take place in a room heated to 104 degrees Fahrenheit (or 40 degrees Celcius), similar to the temperature of the Indian homeland the style’s founder knew. This warm temperature promotes cardiovascular wellness.
Bikram yoga is good for increased cardiovascular health, mindfulness, and decreased stress levels. It’s also good if you want to warm up and sweat a little.
Hot Yoga
Hot yoga wants you to sweat more than Bikram yoga does, even if the style probably came as an offshoot of Bikram. The room you practice in is heated, and it stays warm no matter which style of yoga you’re sweating to. While any style can become hot yoga, these classes often feature poses and flows with inherent power to them.
Hot yoga is good for getting your blood flowing. It can help with joint stiffness and may have beneficial effects on the immune system. You may find it provides an endorphin release. One word of advice: hydrate. Drink plenty of water before and after to replenish what you sweat out.
Prenatal
Basically, this is yoga designed for pregnant women. This style is designed to encourage circulation and may use props to help support you while you work out. Before you and your baby bump strike a pose, however, talk to your doctor or midwife to discuss if this exercise is right for you.
Chair
Chair yoga works well for people with decreased range of movement or stamina, such as senior citizens. Poses and breathing work can assist with balance, coordination, and strengthening the body in a gentle manner. All these can add up to fewer falls and improved circulation, as well as better health in general.
Other Styles
Other styles of yoga can include power yoga and rocket yoga, both of which are very active styles. The truly adventurous may want to try out acro or aerial yoga, which combine gymnastics and yoga. They’re both spectacular styles and will literally turn your world on its head.
Getting started with Yoga? Remember…it is for everyone!
Anyone who wants to put some motion into their lives can find a style of yoga that will work for them. As with any type of exercise, you should have a word with your doctor about taking up yoga before you begin. Then get out there and find your flow! Also, be sure to pick the right Yoga mat for you if you haven’t purchased on already.
Let us know what you think in the comments below!
