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An ashtanga practice is a fast-paced practice that also focuses on breath, so it's good for concentrating the mind. It will also build muscle tone and strength.
A fun option for intermediate and advanced yogis who want to raise their yoga game, acro yoga involves partnering up to build some impressive poses. Classes will typically assign partners or groups to work together, or you can choose to bring your own preferred partner along.
One of the most challenging forms of yoga, ashtanga is a fast-paced style that puts yogis through their paces in a series of non-stop poses that are always followed in order. There are six ashtanga series—beginners will start with the 'primary' series of poses, and things get increasingly demanding from there.
A style created by the late yoga guru B.K.S Iyengar, Iyengar yoga is notable for its use of props such as ropes, bolsters, and blocks. Poses are held for a relatively long time, with a focus on correct alignment.
Hatha is a sweeping term that covers a range of yoga styles, but hatha classes are typically slower paced than other styles of yoga, with an emphasis on holding poses for longer than in a fast-paced flow class.
Hatha is suitable for beginners and experienced yogis, and helps to balance mind and body by focusing on breathwork as well as on combining strengthening poses with relaxing ones.
Iyengar yoga uses props to help students perfect alignment in their postures, with the aim of training the body to hold the poses perfectly without them. It's a precise practice, targeted to individual bodies, with little risk of injury.
Of the myriad of forms of yoga out there, most have their roots in the same ancient principles, and are based on the same fundamental poses, or asanas.
New styles of yoga emerge all the time, each bringing their own set of benefits. Finding your perfect style might depend on your current fitness levels or your timetable, and might vary from day to day. Whatever your goals, there's bound to be a yoga class to suit you!
Sources: (Do Yoga With Me) (Women's Health)
See also: Is yoga nidra the ultimate power nap?
Yin yoga classes are slow paced, with a focus on holding poses for several minutes at a time. The aim is to increase flexibility and circulation in the joints, by working on the connective tissue. Despite the slow pace, holding the postures can be challenging in the beginning!
Not only does acro yoga look good, it builds strength and confidence, and can take you out of your comfort zone to achieve some impressive feats.
Some styles, such as vinyasa, will often suggest optional props for beginners, as these can help you move into more challenging poses while building the necessary flexibility and strength.
Before you get started, think about what you might need for any particular style. Some types of yoga will require props such as blocks and straps, while others require nothing more than a yoga mat (or even just a soft, nonslippery surface, like a carpet).
Vinyasa, or "flow," classes will move smoothly from one asana to the next, with a emphasis on aligning each movement with the breath. Typically integrating repeated sun salutations, it's a fast-paced and sometimes challenging style.
Practicing yoga during pregnancy can be beneficial for both mother and baby, provided you get the all clear from the maternity team first. In a typical class, gentle poses are combined with breathing techniques.
Sometimes known as Bikram yoga (after the controversial teacher who first popularized the style), hot yoga is, as the name suggests, practiced in a very hot environment. Sweating their way through a set sequence of moves, hot yogis will definitely feel the burn.
Power yoga classes have a lot in common with ashtanga and vinyasa classes, flowing from one movement to the next. The style is designed to raise the heart rate, and often involves arm balances, inversions, and other poses best suited to intermediate and advanced yogis.
Keeping the body moving through yoga poses can improve circulation and help maintain fitness without putting strain on the body. The breathwork can help calm pregnancy hormones and be a real help during labor.
Founded by Joseph Le Page in the 1990s, Integrative Yoga Therapy, or IYT, combines elements of asana, pranayama ("breath work"), meditation, and yoga nidra (or "yogic sleep") to create a therapeutic 'package.'
Yin yoga will increase mobility and flexibility, can reduce risk of injury for athletes, and can improve sleep by encouraging the body to slow down and relax into poses.
Vinyasa classes can be challenging, but beginner classes will offer strength-building variations on repeated movements such as chaturanga. Both meditative and dynamic, vinyasa is good for building strength and muscle tone while calming the mind.
Restorative yoga is, as the name suggests, a gentle and relaxing style that aims to release tension in the body and reduce injury risk. Props such as bolsters, straps, and blankets are commonly used in these classes.
Deeply relaxing, restorative classes use props to help move gently into poses, which might be held for up to 10 minutes. The supported style allows muscles to relax and let go, without strain on the body.
Focusing on the physical and mental healing powers of yoga, IYT programs are often used in wellness retreats as well as in hospitals and rehabilitation centers.
The asana experience can vary dramatically depending on the style of yoga that you choose. Whether you choose an in-person class or a home practice, it's worth thinking about what you want to gain, whether it's weight loss, improved mood, increased flexibility, or all of the above!
Developed to increase the flow of energy from the base of the spine up through the seven chakras, kundalini also focuses on synchronizing the breath with movement. It's a spiritual style, that can build mental resilience and a sense of vitality.
With practitioners typically dressing in white, kundalini is a very distinctive form of yoga. The classes incorporate chanting, meditation, and mantras with movement in exercises known as kriyas.
The increased heat can allow the body to move more easily into poses, while reducing risk of injury. Hot yoga classes are usually fast paced, burning calories and flushing out toxins.
If you want a yoga class that feels like a real workout, power yoga classes are for you. While challenging poses are often included, beginners' classes will usually have an option to adapt these while you're still working on strength.
Understanding the different types of yoga, and their benefits
Know which 'best' form of yoga fits you
LIFESTYLE Healthy living
Yoga. It's a little word that covers a whole host of different types of practice. In fact, there are so many types of yoga out there that it can be difficult to know where to get started. The good news is that whichever style you choose, it's likely to deliver benefits such as improved energy levels and increased flexibility, balance, and posture. You're also likely to see a reduction in anxiety, and get a better night's sleep. There's no 'best' form of yoga, but some styles are likely to be a better fit for you than others.
You might want an energetic practice to fire you up and burn calories, or you might prefer a restorative class, to reduce injury risk and calm the body and mind. And if you've already tried yoga and felt it wasn't for you, don't write it off—the perfect class might be out there for you! Ready to get bendy? Click through the following gallery to discover some of the most popular types of yoga, and their benefits.