How Well Do You Know Your Yogas?
Catherine Lawson
As the interest in yoga continues to soar, so too do the number of classes available. For those new to this ancient Eastern practice, the choice of classes can be confusing, particularly as innovative and blended styles emerge to meet the wellbeing needs of the modern Western world. Choosing the right class, and teacher, is vital in order to safely enjoy the countless benefits yoga can offer, and it’s a choice that often comes down to which of the reported benefits you need at any given time. It might be that you are looking for a slower and more mindful practice as a stress management technique, or you might be using yoga to improve your performance in other sports, therefore looking for a style which builds power, strength and endurance. Whichever one you choose, the key is to find a practice you enjoy: as with most things, sustainable motivation lies in the results we see and the benefits we enjoy.
So what are the main styles of yoga and how do they differ? Bearing in mind that many styles today blend yoga with everything from Pilates to high intensity interval training, the following options are the ‘pure’, more traditional styles on which all others are based. While they all differ, each one offers benefits for mind, body and spirit.
Ashtanga: a dynamic form which focuses on a sequence of moves that flow together. It’s more intense than other forms and requires discipline, focus and synchronised breathwork. The main benefits include increased strength, flexibility and endurance while the mindful movements in the practice help promote mental clarity and a better sense of emotional balance.
Bikram: otherwise known as ‘hot yoga’ this style is characterised by a set sequence of 26 poses and two breathing techniques which are practiced in a room heated to around 40 degrees. In addition to helping the muscles stretch more easily, the heat promotes cardiovascular health, weight loss and the sweating out of toxins. The deeper stretches can also release physical and emotional tension which supports emotional wellbeing.
Hatha: this style focuses more on holding specific poses for a while longer, bringing a sense of stillness and mindfulness into the practice. It’s a gentler style than Ashtanga, and the benefits include better balance, improved posture, increased joint mobility and stronger muscle tone. The emphasis on mindfulness can also help reduce stress and improve sleep
Iyengar: unlike more flowing styles, this one focuses on perfecting alignment and form in poses which are held for longer, often with the help of props (blocks, belts, bolsters etc). Benefits are similar to Hatha Yoga, but also include pain relief (through improved alignment and strengthening of supporting muscles), weight management (through increased muscle mass and improved metabolism), and improved concentration (through sustained attention during longer held poses)
Vinyasa: like Ashtanga, this is a more dynamic and flowing style which synchronises breath with movement. Because it’s faster paced and the heart rate is elevated, there are cardiovascular benefits and there’s the potential for weight loss. Improved strength, flexibility, balance and co-ordination are additional benefits and digestive health and metabolism can also be improved
Yin: often classed as restorative yoga, this style targets deep connective tissues through longer held mat-based poses which gently stretch fascia, tendons and ligaments. Benefits include increased flexibility and joint mobility, tissue regeneration, improved circulation and reduced muscle tension. Because poses are longer and deeper, emotional blockages and long held tensions are often released leading to deeper relaxation and more balanced emotions.
It’s also worth mentioning Somatic Yoga here. Rather than being a style of yoga in itself, it’s an approach most suited to the slower styles such as Hatha and Yin. Instead of focusing on perfecting the poses, Somatic Yoga focuses on how movements feel in the body, fostering a stronger mind/body connection. It’s an approach that is increasingly recommended as a way to unlock emotions and release trauma which has been stored in the body.
Far from being the mystical, often discounted practice it once was, yoga, no matter which style you choose, has been universally recognised as a powerful practice, accessible to everyone, which can profoundly impact our mental, physical, emotional and spiritual wellbeing.
