"Have you tried yoga?" is a common response when friends share that they're feeling stressed. Like taking a leisurely walk, soaking in a warm bath, and sipping a soothing cup of tea, it's a trusted way to unwind and recharge, releasing physical and mental tension that has built up.
This practice is often associated with subdued lighting and downward-facing dogs, but its diversity is notable, with varying techniques employed by different instructors, encompassing hatha, vinyasa, Iyengar, ashtanga, yin, and other styles.
Originating more than 5,000 years ago in Northern India, the term "yoga" was first mentioned in the ancient Hindu sacred texts, the "Rig Veda." Following its global spread over the past century, it has undergone a significant transformation to focus more on movement and physical postures.
At the heart of every yoga style are postures called asanas, which can vary from relaxing, such as the child's pose, to extremely energetic - handstand scorpion, anyone? Nevertheless, with numerous terms and types, it can become overwhelming for starters to decide where to begin.
The path that proves itself is the best one," said Tim Senesi, who has been teaching yoga in California for the last 22 years. "There are many different ways of achieving the same goal.
Here's a guide to some of the most well-known yoga styles and their various intensity levels.
The hatha/yin yoga styles
Although it might seem like "force" implies a strong, intense practice, hatha is actually a gentle and excellent choice for beginners. The term refers to any yoga class incorporating specific postures. Typically, these classes start with sun salutations, a foundational sequence consisting of 12 asanas.
Hatha yoga classes generally focus on breathing exercises (pranayama), where each pose is held for several breaths and transitions between poses are made slowly, resulting in a sense of relaxation while enhancing flexibility and balance.
Another style, known as yin, emphasizes recovery by targeting the muscles' connective tissue. Students hold poses for 5 minutes or more, allowing the body to gradually settle into a pose rather than pushing it.
The vinyasa/ashtanga styles
If you're looking to be more energetic and engaging, vinyasa is a flowing form of yoga that synchronizes movement with breathing over a sequence of poses. Some advanced vinyasa classes involve rapid transitions that match one movement to each breath.
These will often be referred to as Flow or Power classes, and are suitable for individuals who are more physically active, although instructors still advise those students to begin with a beginner level.
"I wouldn't advise them to begin in a more advanced Vinyasa flow class because they wouldn't have the fundamentals to move safely through it," said Anne Van Valkenburg, a yoga teacher trainer from Lanai, Hawaii, who has taught a blend of styles for 18 years.
Another style, Ashtanga, is very similar, except that it involves a set series of poses that students repeat on a daily basis, often moving at their own pace. As students grow stronger, they progress to a more advanced series with more challenging poses, comparable to the belt levels in martial arts.
The Iyengar style
To slow things down again, Iyengar yoga involves the same poses as vinyasa but at a more leisurely pace — although this doesn't make it any more accessible by any means.
Care is given to the accuracy of each position and aligning parts of the body through small adjustments. Poses are held for a longer time, with more emphasis on using aids such as cushions, blocks, or straps.
This style offers a more comprehensive foundation in yoga, making it an ideal starting point for those new to the practice, or for anyone requiring a broader understanding after an injury.
A crucial note to keep in mind
Many yoga teachers combine different styles in their classes, which may not be clearly labeled as a particular type. Class descriptions can give you an idea of what to expect, but don't hesitate to ask your instructor for more information if needed.
Start by looking for beginner courses, but if that's not available, don't worry - most instructors are usually willing to make arrangements for students of all levels. The main thing is to start taking classes and try different methods until you find one that suits you.
I feel sad when someone tries yoga just once or twice and says they don't enjoy it," Van Valkenburg said. "There's so much available; you might be missing something that could greatly benefit your life.
From the serenity of our peaceful posture, hello.