Most folks that are unfamiliar with yoga, or are fairly new to the practice, are surprised to learn that there are dozens of various styles and practices to choose from.
So what do they all mean and what might be a good fit for you?
Here’s a brief overview of some of the most common styles:
Anusara – one of the fastest growing disciplines in the U.S., this hatha yoga system teaches students that everything in the entire world (including your voice, your pain, or your car) is an expression of the Divine. Largely derived from Iyengar, Anusara emphasizes movement that marries with the energy of life to increase alignment with body, mind, and spirit. High emphasis is placed on correct alignment for optimal benefits in each pose.
Ashtanga – for the intensely physical and athletic. Ashtanga folks practice a prescribed set of asanas while concentrating on visual focus points and internal body locks. Sometimes called Ashtanga vinyasa yoga, this is a sequential moving practice of high intensity. There is also a deep connection with the founder of yoga, Patanjali. Many classes open with a chant in Sanskrit dedicated to his name.
Bikram – also known as hot yoga, this style of yoga is usually practiced in a room pushing 100 degrees Fahrenheit. Expect to sweat and expect a challenge. Using the same 26 postures in every class, the heat helps the body eliminate toxins while helping muscles to relax. Brought to the U.S. in 1971 by Bikram Choudhury, Bikram yoga is perfect for people who don’t mind repetition and want to work towards mastery of these powerful poses.
Iyengar – a style of yoga that progresses from basic to very challenging, Iyengar focuses heavily on proper alignment in order to reap the true benefits of each pose. Created by B.K.S. Iyengar, it brings together the disciplines of proper alignment, proper prop usage, and a variety of breathing techniques. Look to develop strength, flexibility, stamina, and balance with regular practice of Iyengar.
Jivamukti – perfect for the yogi that likes physically challenging asanas as well as a strong focus on meditation, chanting, and learning the sacred yoga texts. Cofounders David Life and Sharon Gannon wanted to marry their Ashtanga backgrounds with a more spiritual approach and thus, Jivamukti was born.
Kripalu – simultaneously challenging and approachable, Kripalu yoga focuses on spiritual awakening, psychological growth, and physical healing through inward focus during practice and a strong awareness of breath. Kripalu yoga is perfect for people of all body types, but especially individuals looking to transform their lives. Kripalu yoga has a variety of styles within this school of yoga including Gentle, Dynamic, and Moderate.
Kundalini – one of the most spiritual forms of yoga, Kundalini is intensely emotional and spiritual. Most of the physical exercises are done seated or on the floor, however, Kundalini yoga is also one of the most powerfully transformative styles of yoga. Called “the yoga of awareness”, Kundalini uses long, challenging repetitive movements to free stress, energy blockages, and mental blocks in order to allow the powerful energy at the base of your spine to release you into a spiritual high. While it’s important to find a skilled and trustworthy teacher, this yoga is definitely a favorite for us.
Sivananda – a five-principled discipline focusing on proper exercise (yoga); proper breathing (pranayama); proper relaxation (Savasana, or Corpse Pose); proper diet (vegetarianism); and positive thinking (Vedanta) and meditation (dhyana). Founded by Swami Sivananda, this somewhat vigorous practice focuses on 12 postures to increase strength and flexibility of the spine while releasing stress and energy blockages. Look for a Sivananda Fundamentals course if you’re looking for an introduction into the style.
Svaroopa – a restorative practice, Svaroopa is a no-impact style of yoga that looks to support your body into healing and removing pain. This style is perfect for folks with little-to-no flexibility, significant injuries, high levels of stress, or chronic illness. Using props, Svaroopa is a restful and approachable practice that nurtures your body and your injuries towards healing. Expect to feel deeply relaxed and at peace during the practice.
Viniyoga – created by T.K.V. Desikachar, this gentle practice recognizes that each person is on a completely unique path with completely unique needs. The poses are used in combination with breath, but the sequence is entirely determined by the practitioner depending on individual needs and ability. Considered an integrated practice, Viniyoga is perfect for the person that’s on a quest for change and growth on a path towards self-realization.
Yin – all of the yoga’s mentioned above (with the possible exception of Svaroopa) are considered Yang yoga – they are focused on muscle release, muscle strength and conditioning, and muscle flexibility. Yin yoga is a deep, slow practice but it is not restful or restorative. Yin practice focuses on opening up the connective tissues deep within the joints. Poses are held for long periods of time to allow the muscles and bones to relax so that the connective tissues can be reached. The practice is not physically strenuous, but your body definitely feels the effects after the session. A nice balance to a more standard Ashtanga/Yang practice.
But, how do you pick a style that’s right for you?
It is best to do two things:
1) Try each of the styles
2) Try each style with a few different teachers at a few different studios
You may find that you love Iyengar with one teacher and don’t connect with the style with another teacher. So both the style and the teacher are very important.
Consider mixing a restorative practice with a more rigorous practice, and if you’re a beginner, find a nice Fundamentals class and go through the program 2-3 times until you really feel like you’ve mastered proper alignment and increased your strength. From there, the sky is the limit!
And always, always, always remember – yoga is about self-awareness, NOT self-improvement. Yoga allows you to settle into your body exactly as it is in this moment, so don’t push it or judge it or you’ll be missing the point.
We’d love to hear from you what your favorite styles of yoga are and whether you have questions about any other styles or disciplines that you’ve heard of!
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