"When you mention stress to your friends, they often suggest trying yoga." Similar to recommending lengthy strolls, soothing baths, or steaming cups of tea, this practice is favored as an avenue for unwinding and recovery, easing the tensions brought about by persistent concerns.
While yoga Traditionally associated with subdued lighting and poses like downward-facing dog, yoga actually encompasses a wide range of practices. Various instructors draw from multiple styles such as Hatha, Vinyasa, Iyengar, Ashtanga, Yin, and others.
Originating in Northern India more than 5,000 years ago, the word yoga was first seen in the ancient Hindu sacred texts 'Rig Veda'. Since its globalisation over the last century, it has evolved massively to be more focused on movement and physical postures.
The foundation of all forms of yoga consists of postures called asanas, ranging from soothing ones such as the child’s pose to more dynamic movements like performing a handstand scorpion. However, due to the numerous terminologies and styles available, newcomers might find it challenging to know how to begin their practice.
The one that suits you best is the ideal choice," stated Tim Senesi, a yoga instructor with 22 years of experience in California. "Various routes can lead to the same destination.
Below is an overview of several widely practiced types of yoga along with their varying degrees of intensity.
The hatha/yin yoga styles
Although it can imply "force," hatha yoga is surprisingly mild and ideal for beginners. This form encompasses various types of yoga sessions focused on poses called asanas. Typically, such classes—and numerous others—often start with a sun salutation, which consists of twelve basic asanas.
Hatha sessions typically focus on breathing techniques (pranayama). Each posture is maintained for several breaths, with slow transitions between movements, promoting greater relaxation as well as enhancing flexibility and balance.
A different approach, known as yin yoga, places an even greater emphasis on rejuvenation through stretching the muscles' connective tissues. Practitioners maintain each posture for 5 minutes or longer, enabling the body to gently sink into the position instead of exerting force.
The vinyasa/ashtanga styles
If your aim is to become more dynamic, vinyasa offers a continuous flow of movements synchronized with breathing throughout various postures. In some advanced vinyasa sessions, the sequence can be as rapid as shifting positions once per inhalation or exhalation.
These classes are commonly referred to as Flow or Power sessions and tend to suit individuals who are more athletically inclined. Even so, instructors advise these students to begin at an introductory level.
"I wouldn't necessarily recommend starting with an advanced Vinyasa Flow class as they might lack the foundational skills needed to practice safely," explained Anne Van Valkenburg from Lanai, Hawaii, who has trained yoga instructors in various techniques for 18 years.
A different approach, known as Ashtanga, shares similarities but features a specific sequence of postures that practitioners perform daily, typically progressing according to their individual tempo. As individuals build strength, they move on to advanced sequences containing more difficult poses, much like advancing through various ranks in martial arts disciplines.
The Iyengar style
To reduce the tempo once more, Iyengar yoga includes the same postures as vinyasa but performed at a slower rate—though this does not diminish its challenge.
More emphasis is placed on the accuracy of each posture and fine-tuning bodily alignment. Positions are maintained for extended periods, with greater use of aids such as pillows, blocks, or belts.
This approach offers a deeper fundamental comprehension of yoga, rendering it an ideal beginning for beginners or individuals healing from injuries.
One last point to keep in mind
Many yoga instructors combine different styles within their sessions, often without explicitly using these specific labels. Although class descriptions can provide some insight into what you might encounter, feel free to seek further clarification from the teacher if necessary.
Start with beginner series initially; however, if you cannot locate one nearby, do not fret—most instructors are willing to adapt their teaching methods to accommodate learners of various skill levels. The crucial aspect is to dive in and persistently explore different styles until you find one that connects with you.
Van Valkenburg expressed his disappointment when individuals try yoga only once or twice and conclude, "Meh, I don't enjoy it." He believes there is such a variety of styles and benefits that one could be overlooking something truly advantageous for their well-being.
In the tranquility of our lotus pose, we say namaste.
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