Yoga asanas -

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.

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Finding your flow -

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!

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Vinyasa yoga -

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.

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Benefits of vinyasa yoga -

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.

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Ashtanga yoga -

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.

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Ashtanga yoga benefits -

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.

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Hatha yoga -

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.

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Benefits of hatha yoga -

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.

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Iyengar yoga -

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.

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Benefits of Iyengar yoga -

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.

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Kundalini yoga -

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.

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Benefits of kundalini yoga -

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.

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Acro yoga -

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.

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Benefits of acro yoga -

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.

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Yin yoga -

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!

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Benefits of yin yoga -

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.

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Prenatal yoga -

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.

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Benefits of prenatal yoga -

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.

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Hot yoga -

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.

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Benefits of hot yoga -

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.

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Restorative yoga -

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.

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Benefits of restorative yoga -

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.

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Power yoga -

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.

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Benefits of power yoga -

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.

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Integrative Yoga Therapy -

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.'

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Benefits of Integrative Yoga Therapy -

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.

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Yoga props -

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). 

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Beginner classes -

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.

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Finding your perfect style -

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? 

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