What is the Best Yoga for You?

The mind is the king of the senses but the breath is the king of the mind – Hatha Yoga Pradipika

Whether you want a slow, static practice or an energetic, flowing power workout, there is a style of yoga to suit your goals.  I teach hatha, gentle vinyasa flow, and yin yoga.  Here are a few of the styles that I have tried myself.

From the precision of classic Iyengar classes to the athleticism of ashtanga classes, there are more types, variants and hybrids of yoga to choose from than ever before.  Whatever type of yoga you are attracted to, your starting point should be to learn the basics and fundamentals of yoga (which are similar in most styles) and then try on different types of yoga classes for size. Look for classes that challenge you while also making you feel relaxed and de-stressed afterwards – without feeling too over-stimulated.  Then, pay attention to how your body looks and feels after a month of regular practice.  Your energy should increase, you should feel calmer and begin to see changes to your body shape and feel muscle you haven’t felt in a while!  If this isn’t happening, try something else.  It’s perfectly fine to ‘mix up’ the types of yoga you practice – many yogis do flowing vinyasa classes a few times a week for tone and strength along with a class or two of slow deeply stretching and enlivening Iyengar practice to stretch their muscles and ground their minds.

HATHA

What is it?

Hatha means ‘energetic’ and it is the basis of all forms of physical yoga that focus on the body.  Its primary purpose is to move prana or energy through the body using held postures and breathing.

What to expect

Classes usually last for 60-90 minutes and include breath awareness, a warm-up to open your joints and muscles, and prepare and open your body, a series of postures held for anything from one to 20 breaths, relaxation, breathing and perhaps some meditation at the end.  Postures are usually slow and deep and not as dynamic as styles such as ashtanga or anusara.

Best for

Anyone who feels stressed, tired or wound-up.  Hatha yoga provides a firm foundation for anyone looking to feel better.

Teacher’s tip

Opt for a six-to-eight week beginner’s course to teach you the fundamentals of breath and alignment so you can join in classes with confidence.

IYENGAR

What is it?

Developed in India by BKS Iyengar, this style is all about correct alignment and the finer details of postures.  It utilises props such as blocks, chairs, bolsters and ropes to help release and align your body in postures that are held for six to 20 breaths or even longer.  It’s challenging but deeply effective.

What to expect

There are no sun salutations in this precise system and teachers may give instructions abruptly, so don’t take it personally!  Some classes focus on a few postures to correct your alignment, which will then affect your practice overall.  Expect to feel muscles you didn’t know you had.

Best for

People who love detail and precision and also want to stretch deeply.

Teacher’s tip

Make sure your teacher is correctly accredited as this system requires specialist knowledge.

ASHTANGA

What is it?

Created in 1948 by Sri K. Pattabhi Jois, another of yoga’s modern founding fathers, ashtanga involves a series of around 50 postures practised in order.  Sometimes referred to as ‘power’ or ‘vinyasa’ yoga, it’s a dynamic, flowing sequence that creates heat in the body and leaves you feeling sweaty, stretched and invigorated.

What to expect

Up to seven rounds of two types of sun salutations make your body hot, then a series of challenging standing, sitting, twisting, inverted and supine postures are held for five breaths each.  Classes are rarely less than 90 minutes long and can sometimes run to two hours.

Best for

Sporty types, those wanting to get into shape quickly, anyone who likes to sweat and those who thrive on routine and structure.

Teacher’s tip

People with competitive, type-A personalities are often drawn to ashtanga yoga.  Try not to practise from your ego and stay at your own pace.  Don’t mimic experienced ashtanga yogis in your class – they do astoundingly pretzel-like postures that require strength and skill.  Be careful not to run before you can walk in this system.

ANUSARA

What is it?

A relatively new style of yoga founded in 1997 by California-based John Friend, anusara has a strong spiritual element to it and is influenced by Iyengar in its focus on correct alignment.  Anusara literally means ‘flowing with grace’ and is an uplifting form of yoga that emphasises flowing, heart-opening postures.

What to expect

An energising yoga class experience that works your body deeply, so you will sweat.  Classes have an emphasis on bending, rotating and twisting the spine, along with correct alignment.  Be prepared also for chanting, breath work, meditation and music (both modern and yogic!) so your mind is fully engaged along with your body.

Best for

People wanting a deep workout that is guaranteed to also elevate your mood and introduce you to yogic philosophy in practice.

Teacher’s tip

A good anusara teacher will make your body feel lean, stretched and opened and also talk about ways to apply your practice to your everyday life.

SIVANANDA

What is it?

Based on the teachings of Swami Sivananda who developed it in the middle of the 20th century, this is a slow, considered form of yoga designed for health and wellness.  Its emphasis is on balancing postures with breathing techniques, relaxation and meditation.

What to expect

Classes start and end in Corpse pose (Savasana) which is also practised between the more challenging postures to ensure the body is relaxed after working hard.  Breathing practices are done at the start of the class, and only 12 basic postures are then practised with the aim of opening the energy channels in the body.

Best for

Anyone wanting more serenity and a yoga experience that balances the fundamentals of breath, meditation and chanting with a simple posture practice.

Teacher’s tip

Sivananda is a great choice if you’re interested in finding out more about yogic diet ad philosophy.

YIN

What is it?

Founded by chi kung expert Paulie Zink, yin yoga is a modern yoga stye that holds postures still with long slow breathing to work deeply into connective tissues, promote circulation and help release energy blockages.

What to expect

The emphasis is on stretching and opening your muscles, so postures are held for up to five minutes, and you may only get through about 12-15 poses (or less) in a 90-minute class!  Classes are deeply relaxing and often done with the lights down, so think twice before driving home!

Best for

Anyone feeling exhausted or burnt out, with injuries or illnesses and looking to restore their energy.

Teacher’s tip

Named after the ‘yin’ of ‘yin/yang’, this is great as an adjunct to a more dynamic yoga practice or alongside a weight or aerobic training programme to deeply stretch your muscles.

KUNDALINI

What is it?

Uses active and passive postures to awaken ‘kundalini’ energy, the positive life force that, in yogic philosophy, is believed to be stored at the base of your spine.

What to expect

Rapid, repetitive movements that can be quite different from regular postures.  Chanting and meditation is included and the teacher may play a gong and sing.

Best for

Anyone interested in experiencing the more esoteric and spiritual side of yoga.

Teacher’s tip

The release of kundalini energy has been practised for centuries.  Students can be surprised by the power of this practice and may become emotional during or after a class.  Rather than sad, this can be a great release.

Aum Shanthi, Namaste.