A Brief Guide to Common Yoga Styles

Yoga has gone mainstream in the United States. Studios are popping up on every corner, classes are being offered at the “Y”, in health clubs, in adult education programs at your local school, in the park at sunrise, on the beach at sunset.  This is a good thing! Yoga is so very good for you. Researchers continue to discover more ways that a regular practice benefits everyone, no matter how old you are or what physical shape you’re in. But if you’ve never tried yoga, you may not know where to begin. Are you looking to tone up? Stretch out? De-stress?

There are many yoga disciplines to choose from. Each offers something a little different. Here’s a guide to some of the styles that are commonly found in most areas.

Hatha. Hatha yoga is a very general term that encompasses most physical styles of yoga. If you’re looking at a yoga studio’s class schedule and the yoga offered is simply listed as “hatha,” most likely the teacher is offering a combination of several styles listed below.

Vinyasa (also called flow yoga). Vinyasa-style yoga combines a series of flowing postures that are linked together with controlled breathing. Vinyasa is a general term that can be used to describe many different styles, like Ashtanga and Power Yoga. Vinyasa can be somewhat to very intense depending on the instructor. The classes usually involve a series of “Sun Salutations” to warm the body, which are then followed by intense stretching at the end of the class.

Ashtanga (astanga). Vigorous and physically demanding, Ashtanga classes follow a set series of postures (6 in all) that are linked together with breath. Each of the series increases in difficulty but you work at your own pace and advance as you’re able. Alignment and proper form are not priorities as you move through the postures, but breathing is emphasized. Be prepared to sweat.

Power.  Power yoga is the westernized version of Ashtanga yoga. It’s for hard-core fitness enthusiasts who want to increase strength and flexibility while continuing to move. It’s based on Ashtanga yoga postures, but without the set format so that the sessions vary every time. Power yoga is designed to create heat and energy in a very challenging and disciplined workout. This class is not for beginners.

Iyengar.  Iyengar yoga is all about alignment. Unlike vinyasa, each posture is held for a long period to get the full benefit of each stretch. Props, such as blocks and straps, are used to prevent over-stretching and injury.  This is an excellent class for beginners, for anyone recovering from an injury, or for someone who has special needs due to any type of physical impairment. Instructors who teach Iyengar classes must complete a rigorous 2 – 5 year training program for certification.

Restorative. Restorative yoga is all about slowing down and bringing the body back into equilibrium. Studies haveshown that restorative yoga triggers the parasympathetic nervous system, the part of the nervous system that serves to slow the heart rate and stimulate digestion. Its purpose is to soothe and relax.

Bikram. Bikram is a 90 minute class in which 26 sequenced postures are performed twice in a room that is heated to a humid 100-105 degrees Fahrenheit.  The class is designed to warm and stretch your muscles, ligaments and tendons and cleanse the body of toxins through profuse sweating. The class is always the same … there is no variety in the postures.  Bikram is similar to, but not the same as, hot yoga which is a form of Hatha yoga practiced in a heated room.

Anusara. Anusara yoga is an integrated approach to Hatha yoga that is spiritually inspiring as well as grounded in the precise alignment of the physical postures. Classes are taught in a therapeutic way, light-hearted and accessible to students of varying abilities. Props are often used. This is another good option for those recovering from injuries or with special needs.

Kundalini.  Designed to awaken the energy that is stored at the base of the spine and draw it upward through each of the seven chakras, Kundalini incorporates classic yoga postures with breathing techniques, chanting and meditation.  Classes are made up of sequences called “kriyas” which include rapid, repetitive movements and poses that are held for long periods, each combined with breathing in a particular way. Kundalini is challenging both physically and mentally.

I highly recommend trying a variety of classes before deciding which yoga is right for you.  Maybe they all are … vinyasa (flow and stretch) to energize you on Monday, restorative (relaxation) to unwind on Friday and Iyengar (stretch and flexibility) to loosen you up for the weekend!

B.K.S. Iyengar, founder of Iyengar yoga, observed that many of his students weren’t able to achieve proper body alignment in their poses due to physical limitations.  (Iyengar yoga is characterized by precise focus on body alignment.)  He developed props as a means of support so that his students could gently move into and properly hold their postures without strain and injury.

There are a lot of reasons why using yoga equipment may be to your benefit, even when practicing styles other than Iyengar.  If you are new to yoga or recovering from an injury, you’re probably discovering the limits of your flexibility.  If you are an experienced yogi, you know that there are days when poses come more easily to you than others.  Or, as your practice advances, you find that you want to deepen your pose or move into more challenging poses but need a little help.  This is when yoga props become useful.

When choosing your props, think about your personal needs.  Do you have problems with your knees?  Lower back?  Wrists?  Are you unable to touch your toes in a forward bend?  When you sit on the floor, is your back and pelvis straight or rounded?  Do your heels touch the floor during Downward Facing Dog?  Are you able to hold your hips level in Pidgeon Pose? These are some clues as to which props can help you most.

Yoga Mats.  A good yoga mat is an important part of your practice. Its non-slip surface helps to keep you stable while holding your poses and its cushioning provides protection from cold, hard floors.  Mats come in a variety of sizes, weights and thicknesses and are made with a variety of materials, like latex,  rubber or cotton.  Each has its advantages and disadvantages and it comes down to your own personal preferences when selecting your mat.  Many choices are eco-friendly from companies that give back to the earth, like Manduka, Jade and Natural Fitness.

Yoga Blocks or Bricks.  Yoga blocks bring the floor within reach when your flexibility doesn’t allow you to touch it without bending your knees or straining your back.  Blocks aid in helping you maintain proper alignment while performing poses like Triangle or Downward Facing Dog.  They can be made of various materials, like foam or a more eco-friendly cork or bamboo, and are lightweight with beveled edges for comfort.

Yoga Wedges.  A foam wedge is similar to a block, but is longer and is shaped like a triangle.  It’s designed to offer support and prevent over-stretching in poses where you sit — to help keep your back straight, squat or stand — when your heels can’t touch the floor, and core poses – to help keep pressure off your wrists.

Yoga Straps.  Yoga straps come in various lengths and with a variety of clasps to allow for adjustment and quick release.  They are extremely useful for those with limited flexibility or recovering from injury.  They help to increase your reach without strain and hold a pose for longer periods of time without compromising alignment.

Yoga Bolsters & Blankets. Yoga bolsters are large, firm round or rectangular cushions that are used for support for proper alignment while allowing you to relax into stretches and meditation.  Yoga blankets, also known as Mexican blankets, are used in the same manner, but can also be used to keep you warm during restorative poses.

Sandbags.  Yoga sandbags hold up to 10 lbs of sand or rice.  Sandbags allow you to gently fall deeper into your stretch and increase your flexibility over time.

Yoga Towels.  I’d like to mention one more item that isn’t really a part of traditional yoga props.  However, during some yoga practices, such as Bikram or hot yoga and Ashtanga yoga, your body heats up and creates a lot of sweat.  Even on the stickiest of mats, you may find that your hands and feet slip.  Placing an absorbent towel on top of your mat can solve this problem and allow you to enjoy your practice to its fullest.

Yoga props can help all yogis at every level.  When you pay attention to your body and respond to its needs, you’ll avoid injuries and get the most out of your practice.

Namaste!