Styles of Yoga: Part 1

• May 2, 2023
• By Holy Yoga

Styles of Yoga: Part 1

Yoga is known and loved for its mental, spiritual, and physical benefits. It decreases blood pressure and depressive symptoms, aids in digestion, sleep, and stress management, supports mental health, and strengthens and releases tension from the muscles. 

There are countless different types of yoga, but how do you go about finding the best type of yoga for you? Here’s your guide to (almost!) all of the different types of yoga!

Yin – This style is extremely slow paced, holding space for a rebound effect. Postures are held for as long as 5 minutes, resting in them and allowing gravity to do the work for you. The goal of yin yoga is to increase qi, which is the subtle energy that runs through meridian pathways of the body. Improved qi is said to aid organ health, immunity, and emotional balance. Yin was designed to create circulation in the joints, stretch connective tissue, and promote flexibility. This makes it a great partner to more active styles of yoga or fitness regimes. The practice is intended to prepare the body for long meditation sessions, and is meditative throughout, resulting in inner peace. 

Restorative – This practice has a lot of similarities to yin. Restorative practices utilize props such as blankets, bolsters, and blocks, with the idea that they will help you hold the posture for longer and let the body open up and benefit from the stretch. Because of its focus on unwinding and relaxing, the practice utilizes seated and supine postures, gentle twists, forward folds, and backbends. Restorative yoga improves mood and concentration, increases resilience, promotes mind body awareness, and increases muscle tone and flexibility. 

Prenatal – This is a practice tailored to expectant mothers. The primary goal is to increase stability. There is an emphasis on releasing the tension created while carrying a baby, so that the mother can feel relief. There is also a focus on pelvic floor musculature, breathing, and bonding with the baby, which are helpful for delivery. Prenatal yoga has also been shown to improve sleep, decrease anxiety, and alleviate back pain, headaches, and nausea.

Hatha – This is a general practice which can be thought of as a tree with many branches! In fact, you may notice that many yoga styles are based on the principles of hatha. Hatha is translated as “sun (ha) and moon (tha)” – an appropriate name for a practice that pairs opposites. The practice is slow paced, making it ideal for those new to yoga. The practice decreases stress while improving flexibility, strength, and posture. 

Iyengar – Iyengar is a type of hatha yoga that utilizes props. It emphasizes alignment precision and detail of the body’s posture and breath control. Postures are held for lengthy amounts of time, allowing for adjustments to be made as they are perfected. The slow pace, heavy prop usage, and the fine tuning of the postures make this an excellent option for those with injuries or a need to work slowly and methodically.  It was one of the first styles of yoga to become popular in the western part of the world.

Anusara – Anusara is rooted in iyengar, and also focuses on props and alignment. There is an emphasis on how the body parts move, heart opening and creating a deep connection between the mind, body, and heart. It is not uncommon for an iyengar class to be paused so that everyone can gather around the teacher and one student to really workshop a particular posture. The practice increases mental resilience and helps you feel calm, uplifted, and connected spiritually.

Kripalu – This practice utilizes classic postures, pranayama, and a development of a quiet mind and relaxation. The focus is built around the flow of prana, or energy, and practicing compassion and self-acceptance. There is also a heavy emphasis on taking the practice off the mat and out into daily life. There are three stages to this style of practice – first, the posture, alignment, breath, and movement linkage. Second, deep meditation and long posture holds. Lastly, meditation in motion; letting the mind and body connect and work as one. This practice style has a large emphasis on physical healing and spiritual transformation flowing into daily life. Kripalu is a good option for those with limited mobility. 

Hot/Bikram – Hot yoga is any yoga practice performed in a heated room, which results in heavy sweating and an increased heart rate. The main objective is strength, endurance, flexibility, and detoxing the body. Bikram is a bit more specific than hot yoga, though the goal and results overlap. The practice follows the same flow every time – 26 postures and 2 breathing exercises. Students go through the series twice for 90 minutes. The room is heated 95-105 degrees and humidity is set to 40%. For a class to be labeled as Bikram the instructor must be specifically certified. Should you opt for a hot/Bikram class, be sure to drink lots of water or an electrolyte drink before and after the practice to help decrease risk of heat illness. Also pay close attention to how the body feels and step out and stop for the day if you experience dizziness or nausea. This is a style that those who have had lymph nodes removed should avoid, as the increased flow of lymph fluid in class can cause swelling.

Ashtanga – Ashtanga follows a series of progressive postures and synchronizes breath with movement. It always follows the same pattern – an opening sequence, one of six main series (based on one’s level), a back bending sequence, a finishing sequence and savasana. Ashtanga practitioners are encouraged to practice six days a week, and rest on full/new moons, and the first three days of the menstrual cycle. This practice is designed for movement memorization so that it can become a moving meditation. This memorization also becomes helpful because the practice is fast paced. Ashtanga builds strength, stamina, flexibility, and muscle tone. It also decreases stress, and helps link the breath with movements. The instructor doesn’t lead the class. They simply walk the room making adjustments and helping students to go deeper into postures. The practice is done without any kind of music and takes 1-3 hours depending on the sequence being used. This style is not recommended for those with severe or chronic knee or back injuries.

Did you enjoy this post? Stay tuned for part 2, coming soon!