Types of Yoga Styles

Yoga refers to traditional physical and mental disciplines originating in India. The word is associated with meditative practices in Hinduism, Buddhism and Jainism. In Hinduism, it also refers to one of the six orthodox (?stika) schools of Hindu philosophy, and to the goal toward which that school directs its practices. In Jainism it refers to the sum total of all activities—mental, verbal and physical.

Major branches of yoga in Hindu philosophy include Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha Yoga. Raja Yoga, compiled in the Yoga Sutras of Patanjali, and known simply as yoga in the context of Hindu philosophy, is part of the Samkhya tradition.[10] Many other Hindu texts discuss aspects of yoga, including Upanishads, the Bhagavad Gita, the Hatha Yoga Pradipika, the Shiva Samhita and various Tantras.

You may know that you want to practice yoga, but be baffled about all the different types you’ve heard of or seen listed on the schedule at the gym. Although all these types of yoga are based on the same poses, there are some major differences between them. Here are the basics of many of the more popular styles.

Iyengar Yoga

Iyengar Yoga, created by B. K. S. Iyengar, is a form of yoga known for its use of props, such as belts and blocks, as aids in performing asanas (postures). It is firmly based on the traditional eight limbs of yoga as expounded by Patanjali in his Yoga Sutras, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (Dharana) and meditation (Dhyana).

A form of Hatha Yoga, it focuses on the structural alignment of the physical body through the development of asanas. Through the practice of a system of asanas, it aims to unite the body, mind and spirit for health and well-being. This discipline is considered a powerful tool to relieve the stresses of modern-day life which in turn can help promote total physical and spiritual well-being.

Iyengar Yoga is characterized by great attention to detail and precise focus on body alignment. Iyengar pioneered the use of “props” such as cushions, benches, blocks, straps, and even sand bags, which function as aids allowing beginners to experience asanas more easily and fully than might otherwise be possible without several years of practice. Props also allow tired or ill students to enjoy the benefits of many asanas via fully “supported” methods requiring less muscular effort.

Standing poses are emphasized in Iyengar Yoga. They are said to build strong legs, increase general vitality, and improve circulation, coordination and balance, ensuring a strong foundation for study of more advanced poses.

Unlike more experiential approaches where students are encouraged to independently “find their way” to the asanas by imitating the teacher, an Iyengar Yoga class is highly verbal and precise, with misalignments and errors actively corrected. Iyengar teachers complete at least two years of rigorous training for the introductory certificate. They may complete subsequent intermediate levels and senior levels of certification, potentially entailing a decade or more of training.

Iyengar also developed extensively ways of applying his practice to various ailments, diseases, and disorders. Many of these sources of suffering, such as chronic backache, immunodeficiency, high blood pressure, insomnia, depression and menopause, have specific programs of Iyengar yoga associated with them. Iyengar himself worked with patients after patients had myocardial infarctions[2]. The asanas can be adjusted based on the patient’s stage of recovery. These programs are formulated in their most advanced form at the centre of Iyengar Yoga: the Ramamani Iyengar Memorial Yoga Institute located in Pune, India.

There have been many studies performed on the effects of Iyengar yoga on patients with physical problems. In general, Iyengar yoga is useful in physical therapy because it assists in the manipulation of inflexible or injured areas. One study by Dr. Sharon Kolasinski et. al studied the effects of Iyengar yoga on symptoms of osteoarthritis of the knees. The 11 participants attended a weekly 90-minute session for eight weeks in which they practiced Iyengar yoga. After the program, they had reduced pain and disability. This study had some limitations in that only 11 patients were involved and there was no control group.

In another study of Iyengar yoga, it was shown to be promising as a complementary treatment for depression. Shapiro et al performed this study in which 17 participants that suffered from major unipolar depression attended at least six sessions of Iyengar yoga. At the end, they reported a reduction in depression, anxiety, and anger. This was a pilot study with a single-group outcome design and no placebo or other control group. The study concluded that yoga is cost-effective and easy to implement and that it produces many beneficial emotional, psychological, behavioral, and biological effects.

Bikram Yoga

Bikram’s Yoga, also known as Hot Yoga, is a style of yoga developed by Bikram Choudhury and a Los Angeles, California based company. Bikram Yoga is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 40%. Classes are guided by specific dialogue including 26 postures and two breathing exercises. Classes last approximately 90 minutes. Beginners may take Bikram’s yoga classes.

Bikram or hot yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). Yoga at this temperature promotes profuse sweating, which is believed to help rid the body of toxins. It also keeps the body very warm, and therefore more flexible.

Bikram yoga works toward wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, and relieves stress and tension. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures during which the heart, lungs, circulation, muscles, brain activity and mental capacity are all affected. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises). Both of these rely on each other to deliver positive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched in order to (through practice) withstand holding more oxygen. When one is practicing the pranayama s/he will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

It is common for beginners to experience dizziness and nausea. Beginners may feel faint or pass out. It is encouraged to take breaks as needed if a participant is feeling lightheaded. (Advisement brochure at Bikram Yoga, Glen Allen, Virginia)

According to Choudrey: Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics are said to work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in reaction to the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released.(2007)

Ashtanga Yoga

Ashtanga (also spelled Astanga) means “eight limbs” in Sanskrit, which refers to the eight limbs of yoga laid out in the Yoga Sutras of Patanjali. The Ashtanga method of asana practice was interpreted by Krishnamacharya and Sri K. Pattabhi Jois from an ancient text called the Yoga Korunta, which described a unique system of hatha yoga developed by Vamana Rishi.

The first or primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which means yoga therapy, realigns the spine, detoxifies the body, and builds strength, flexibility and stamina. The series of about 75 poses takes an hour and a half to two hours to complete, beginning with sun salutations (surya namaskara A and surya namaskara B) and moving on to standing poses, seated poses, inversions and backbends before relaxation.

The intermediate or second series is called Nadi Shodana, meaning nervous system purification. It cleanses and strengthens the nervous system and the subtle energy channels throughout the body. This series is only introduced when the primary series is strong. It follows the same progression (sun salutations, standing, sitting etc.) as the primary series, but introduces new poses and variations.

The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi Jois originally outlined two intensive advanced series, but later subdivided them into four series to make them accessible to more people. These series emphasize difficult arm balances and are only appropriate for extremely advanced students.

Kundalini Yoga

Kundalini yoga is a physical and meditative discipline within the tradition of Yoga, associated with the subdivision of hatha yoga. It describes a set of advanced yoga exercises. The exercises are also sometimes referred to as Kriya Yoga or simply Kriya. According to Hindu tradition Kundalini yoga is a pure spiritual science that leads to enlightenment and God-Realization under the guidance of a Spiritual Master. The awakening of kundalini means awakening of inner knowledge.

In Hindu tradition, the techniques are only communicated from Master to disciple once the disciple is deemed ready. It is believed that some methods were made public in the west by rogue disciples. Inability to follow strict instructions of the Master, or practicing of methods without a living and self-realized master, can lead to a series of psychic disturbances and sometimes even mental damage. The conditions are known in psychiatric circles as Kundalini Syndrome.

Power Yoga (Vinyasa Yoga)

Vinyasa Krama Yoga is a root form of Ashtanga Vinyasa Yoga that employs the vinyasa technique of “connecting postures,” but does not use the six series of postures specific to the Mysore Ashtanga Vinyasa Yoga system, as outlined by Sri K. Pattabhi Jois. “Vinyasa Yoga” connects movement and breath. A difference to Ashtanga Vinyasa Yoga is, that the “asanas” (yoga postures) can be arranged into different sequences that can meet the practitioner’s need or mood. In Ashtanga Yoga, the sequences are called series and are not changed.

Tags: Ashtanga YogaBikram Yoga, Bhakti Yoga, HATHA YOGA, IYENGAR yoga, Jnana Yoga, Karma Yoga, KUNDALINI yoga, POWER YOGA, Raja Yoga, Types of yoga, Types of Yoga Styles, Vinyasa Yoga, Yoga, yoga traditions

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