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Benefits of Different Types of Yoga

Are you wondering what yoga can do for you? Yoga is popular for improving flexibility, strength, promoting inner calm, and mental discipline. There are many different types of yoga, and therefore it can be a challenge to navigate where to start. The purpose of this article is to review various types of yoga, although this is not an exhaustive list of all forms of yoga.

Fortunately, the various types of yoga practices allow you to customize your yoga practice to suit your individual goals and needs. Whether you are looking for a relaxing and destressing yoga practice or a sweat-dripping, high-intensity workout, there's something for everyone when it comes to experimenting with yoga.

  1. Hatha Yoga

    Hatha yoga is one of the oldest styles of yoga practice. Hatha yoga involves yoga postures, called asanas, combined with breathwork. In total, there are 84 traditional yoga poses. Yogic breathwork is referred to as pranayama.

    As a Sanskirt word, "hatha" can be broken down into two parts. "Ha" means sun or solar energy. "Tha" means moon or calming lunar energy. The goal of hatha yoga is a balance between active, vigorous energy represented by the sun and calming, restorative asanas represented by the moon.

    Hatha yoga is a good middle ground in terms of intensity and is therefore suitable for the vast majority of people with decent stamina. If yoga is a spectrum of intensity, hatha yoga would fall right at the midpoint. Hatha yoga is a great place to start if you are unsure what type of yoga you want to practice. Hatha yoga will help you determine if you want more or less vigorous exercise.

  2. Vinyasa Yoga

    Vinyasa yoga is a step up in terms of pace compared to hatha yoga. Vinyasa yoga emphasizes dynamic movement as sequences of asanas linked together. Yoga poses are linked together in a sequence and the subject will transition from pose to pose with each breath. Vinyasa, therefore, also emphasizes pairing breathwork with movement.

    Poses are not held long in Vinyasa yoga, therefore if you are looking for deeper stretching it may not be a good fit for your goals. If you are aiming for more stamina, agility, and focused concentration, Vinyasa is a wonderful option. Vinyasa is an excellent workout for the brain as it requires constant attention, otherwise your breathwork can fall out of pace with your movements.

    If you want space for your mind to wander, Vinyasa might not be the best option. However, it is precisely for this reason that many people are drawn to Vinyasa to enhance mental discipline and become entirely present moment focused.

  3. Yin Yoga

    Yin yoga is based on the Taoist concept of yin and yang, two primordial energies that are interwoven in all of existence. Yang energy is active, bright, masculine, and associated with the color white. Yin energy is restorative, dark, feminine, and associated with the color black.

    Yin yoga is not based on building muscle, stamina, mental discipline, or agility. Yin yog a is based on deep stretching, relaxation, unwinding, and slowing down. For this reason, yin yoga classes are often late in the evening before bed.

    Yin yoga uses many props, including bolsters, blankets, straps, blocks, sandbags, and more. The purpose of props is to support the body in passive stretches that help the muscles unwind without too much energetic output. Many yoga poses involve deep stretches, however certain muscle groups will have to maintain some level of work to keep the stretch form going too deep. Props eliminate this muscular "propping up" effect. Yin yoga often combines guided meditations since poses are held for a long time. Yin yoga is a great option for someone seeking to manage stress, sleep better, and increase flexibility.

  4. Hot Yoga

    Hot yoga is any style of yoga done in a heated yoga studio. Hot yoga is typically done within the 95-100 degree Fahrenheit range. Hot yoga is on the higher spectrum of intensity when it comes to yoga practice due to the elevated heart rate and sweating that come with doing yoga in a hot room.

    Hot yoga is a great option for the cooler months of the year when many people crave to warm their bones. The deep warmth of hot yoga also assists muscles in warming up faster.

    Hot yoga may not be a good fit for people with certain heart conditions. Always consult with your physician prior to starting a new exercise regimen to ensure it is safe for you.

  5. Iyengar Yoga

    Iyengar yoga was invented by an Indian man named B.K.S Iyengar who rose to fame in the 1960s and 1970s. B.K.S Iyengar taught yoga to including Madonna, novelist Aldous Huxley, and actress Ali MacGraw to name a few.

    Iyengar yoga focuses on the perfection of yoga poses, often using props. Precision and alignment are fundamental to Iyengar yoga and poses are often held for a long time, on average 3-5 minutes.

    If you wish to dive into asanas with thoroughness and a strong focus on anatomy, then Iyengar yoga might be the right fit for you. Many people can throw their bodies into a pose, but that does not mean the pose is being done well. Iyengar yoga aims at precision and mastery.

    Headstand and shoulder stands are emphasized in Iyengar yoga, particularly in the more advanced phases. Therefore, if you prefer to keep your feet on the ground, then advanced Iyengar yoga might not be for you.

Conclusion

Immerse yourself in the ancient wisdom of yoga for benefitting the mind and body. Ideally, by now you have an idea of what types of yoga might suit your goals and individual strengths and weaknesses. If several different types of yoga appeal to you, the good news is you can mix and match as you please! For example, do a hatha yoga or vinyasa class in the mornings and yin yoga at night. Each yoga practice style is unique- like you- so why settle for just one?

Dr. Laurel Ash ND, MS

Dr Laurel Ash, ND, MS is an Oregon and Washington board-certified Naturopathic Physician. With a passion for nutritional health, Dr Ash earned her doctorate in Naturopathy from the National University of Natural Medicine while receiving her masters in Integrative Mental Health. Her unique combination of evidence-based research and skilled knowledge in holistic medicine has allowed Dr. Ash to successfully treat many with a wide-range of issues.