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Types of Yoga

Hatha Yoga 101

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Hatha yoga class
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There are a number of different kinds of yoga – some ancient, and some modern inventions which emphasize different aspect of yoga.  One type is Hatha yoga.

What Is Hatha Yoga?

Yoga means union; the union of mind, body and spirit. Hatha is the most traditional of the yogas and has been practiced for thousands of years in India and the Far East.

The name Hatha means willful or forceful. The word is also a combination of hat (sun) and ha (moon). It works with the energy centers of the body, flesh and bone. The main focus is on surrendering to and perfecting the many poses. People also use Hatha yoga for health, healing and personal transformation.

Hatha yoga is part of traditional Ayurvedic, that is, Indian medicine. In traditional Eastern forms of medicine, doctors treat not just the physical body but the energy body, also called the subtle body. It is thought to be comprised of channels, loops, meridians and chakras – that is, energy centers in the body.

If a surgeon cut you open, they wouldn’t see the chakras, but Hatha posits that they are there and balance the energy for healing purposes and overall wellbeing. Chinese acupuncture and acupressure, Reiki, Shiatsu and other healing modalities also work on the theory of balance and stimulating the energy in the body.

Hatha Poses

Many modern types of yoga focus mainly on the poses, or asanas, the physical side of yoga. Hatha yoga aspires to create balance in all things. There are different levels of poses, and therefore different classes and DVDs you can try.

Improved Concentration

Hatha improves mental concentration through meditation, chanting mantras like OM, and to some extent, breath work. With breath work, you learn how to breathe in different patterns with different purposes, such as a cooling breath or a heating breath that increases energy.

At One with the Breath

The Sanskrit word for breath work is pranayama. Prana means life-force, ayama to regulate or lengthen. In other words, practicing pranayama can improve one’s health and vitality through the breath. The breath work is very useful for eliminating toxins from the body and improving the immune system.

A Union of Body, Mind and Spirit

Yoga is not just about the body beautiful. It is considered to be a way of connecting with our inner selves so we can open up to connecting with others. This can be achieved through meditation. Meditation can also include breath work and chanting.

The Benefits of Hatha

Hatha has been shown to offer increased energy, less stress, better moods, better sleep, and decreased anxiety. It lowers blood pressure and can help you lose weight more easily by boosting your metabolism.

Who Can Practice It?

Hatha is ideal for people of all ages because it is low impact and you can work at a safe and sensible pace. Even those with health issues can benefit from Hatha yoga. When done carefully with the help of expert guidance, Hatha can help relieve back, joint and muscle pain. The pranayama can help with allergies, asthma and chronic obstructive pulmonary disorder, or COPD.

Meditation helps improve focus, concentration and memory.  These are ideal for seniors who want to maintain a busy, active lifestyle no matter what their age.

With all of these benefits, now might be the best time to check out your local yoga studios to see which of them offer Hatha. Try an introductory class and see what a difference Hatha yoga can make to your health.

Vinyasa Yoga 101

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woman doing vinyasa yoga

There are a number of different types of yoga to choose from.  One of these is Vinyasa yoga.

Yoga means union, meaning the union of mind, body and spirit. The best yogas will combine all three. However, many modern yogas focus mainly on the poses, or asanas.  They tend to focus less on the meditation and breath work.  Meditation and breath work are vital for some types of yoga.

What Is Vinyasa Yoga?

Vinyasa is also known as flow yoga. The word vinyasa means to place in a special way. It uses the same asanas as Hatha yoga. However, in Vinyasa yoga the poses are organized into sequences so the body is in constant motion as it moves smoothly from one pose to the next.  In Hatha yoga each asana is performed individually with a pause in between.

The word vinyasa can also mean “breath-synchronized movement.”  This means that practioners perform, hold and change the asanas in conjunction with their inhale and exhale patterns.  They may count the number of breaths, as well.

K. Pattabhi was the most prominent teacher of Vinyasa.  He founded his own yoga institute in India in 1948.  He also helped popularize yoga throughout the world.

The Eight Limbs of Yoga

Vinyasa flow yoga belongs to the ancient practice of Ashtanga yoga. People also call it Ashtanga Vinyasa yoga. Ashtanga is a Sanskrit term which means “eight-limbed.” This refers to a 2,000-year-old book about yoga which stated that the practice of yoga, or union, involves eight limbs, or arms and legs, to support it.

Two of the eight limbs are asana and pranayama, that is, poses and breathing. Pranayama is a combination of two words, prana (life-force energy) and ayama (to move or regulate). By controlling our breathing we can regulate our energy and use it to achieve our goals in life. We can also use the energy for health and healing. Yoga is part of Ayurvedic medicine.  Ayurvedic medicine is traditional Indian medicine that has been used for centuries to bring the body back into balance.

Yoga for All

The beauty of Vinyasa flow yoga is people of any age and ability can practice. The main trick is to learn the postures first so you can move smoothly from one to the next.

Vinyasa is low-impact compared to Ashtanga, which is a good deal more strenuous and has seven levels (one beginner, two intermediate and four advanced). With Vinyasa, you need focus and concentration as you move from one posture to the next and then hold it for a certain number of breaths before moving on to the next asana. However, it is not high impact.

Different forms of breathing are used in Vinyasa yoga.  Compared to Hatha or Kundalini yoga, there is less pranayama and meditation.  Hatha and Kundalini are both also good for those new to yoga.

Due to its continuous movement, you have no time to get bored.  Vinyasa also has many beneficial physical effects such as improved circulation, digestion, flexibility and mental abilities such as concentration. It relieves stiffness and lowers blood pressure, while reducing stress and improving mood.

Vinyasa will give you more energy and offer relief from depression and anxiety. It can also improve your social skills as you attended classes and work with your teacher to improve your postures and flow.

If you are looking for an interesting and fun form of yoga, see if there is a Vinyasa or flow yoga studio near you.  Try it for yourself.  You can then see what a difference yoga can make to your mind, body and spirit.

Kundalini Yoga 101

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woman practicing Kundalini yoga
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Yoga is not just a form of exercise. It is known to revitalize your body, mind and spirit as well. The word yoga means union, and the best forms of yoga are those which allow you to improve all three. Hatha yoga is the oldest of the yoga forms, dating back to 1,500 BC. Kundalini yoga is slightly more modern than that, having been developed in India in the 5th century AD and practiced as part of Tantric Buddhism.

What Is Tantra?

Tantra means “loom, weave, or warp”.  That is, a weaving together of mind, body and spirit. Instead of living in a cave and starving in order to make spiritual progress, Tantric Buddhists incorporate all aspects of life into their spiritual path to perfection. You don’t need to be a Buddhist to practice Kundalini yoga, since yoga is not a part of any religion. Yoga is however a cornerstone of traditional Indian medicine, known as Ayurvedic medicine.

Yoga as Healing

Yoji Bhajan, a Sikh from India, brought Kundalini yoga to the West in the late 1960s.  He also founded the Yogi tea brand. He set up teaching centers as part of the Happy, Healthy Holy Organization (3HO).

Kundalini yoga focuses on awakening your power within through two means, physical movement and mental improvement. Using Kundalini yoga, you develop strength and power in all aspects of your life.  You can then access this power to achieve both your worldly goals and expand your higher self.

The word Kundalini means coiled. It refers to two things. The first is a form of vital life energy thought by Ayurvedic practitioners to be coiled around the base of the spine. By moving this energy through your body and harnessing it whenever you wish, you can release your full potential of body, mind and spirit.  This is the second meaning of Kundalini.

Why Kundalini Yoga Is Different

Kundalini utilizes poses and breath work in a range of ways. Rather than using them individually, Kundalini yoga puts them into sets known as kriyas.  These kriyas are designed to accomplish certain goals. These goals can range from boosting your energy and strengthening your immune system, to weight loss and lowering stress. Some of the poses are special and used only in Kundalini yoga.

In addition to the poses, Kundalini uses special breath work.  One method, called Breath of Fire, is rapidly breathing in and out through the nose in the same way a dog would pant through its mouth. The pattern awakens the energy in the spine and moves it upwards so it can be used in a range of ways. It also gives the abs a great workout.

Kundalini works on the individual chakras of the body as well, to balance them. The word chakra means vortex; the energy is pictured as spinning like a plate from the front of our body to our back.

There are seven chakras, each related to a certain form of energy. For example, the heart chakra at the center of our chest is said to control our love and relationships. A blocked or imbalanced chakra can lead to disharmony and poor health. An open and balanced one can lead to happier relationships.

Kundalini also differs from other forms of yoga because of its mantras and chanting. If you love to sing, this is the right yoga for you.

Who Can Do Kundalini Yoga?

This form of yoga can be done by people of all ages and physical conditions. There are no levels so you can benefit from any class you attend. If you are feeling “stuck” in certain parts of your life, see if there is a Kundalini studio near you and try it out to see what a difference it can make in your life.

Iyengar Yoga 101

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Iyengar yoga class
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There are many different forms of yoga, some ancient, some modern, and often a combination of the two. Iyengar yoga is one of the many different yoga varieties.

The Principles of Iyengar Yoga

Iyengar yoga is a form of Hatha yoga. This school of yoga was founded by B. K. S. Iyengar in the 1970s in India. It uses Hatha poses, but with an emphasis on detail, precision and perfect alignment in the performance of asanas (poses) and breath work. In this way, the student will develop strength, mobility and stability through all of the poses they work on.

Who Was B. K. S. Iyengar?

Iyengar taught yoga for more than 70 years.  He was also the author of 40 books, including Light on Yoga: The Bible of Modern Yoga. It is considered to be a definitive work on the power of yoga and its philosophy.

His impact on popularizing yoga in the West led Time magazine to name Iyengar as one of the 100 Most Influential People in the World in 2004. He was awarded three of the four top honors for civilians in India in 1991, for positively affecting so many lives through yoga. Iyengar taught yoga to many celebrities around the world, including the world-renowned violinist and conductor Yehudi Menuhin.  This helped to make yoga more fashionable in the West.

Before his death in 2014 at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga poses. This is a small number of the many that are available in Hatha, but if you enjoy seeking perfection in all you do, this could be the right yoga for you.

Yoga for Healing

Iyengar did not just teach yoga as a physical exercise, but as a treatment and even cure for illness as part of a holistic practice, known in India as Ayurvedic medicine. He also taught about the spirituality of yoga, thus caring for his students in terms of body, mind and spirit.

Iyengar yoga is not just about what you do when you are on your mat.  It is also about the eight limbs of yoga, which include physical work, breath work, and meditation. Iyengar illustrated the asanas he perfected in this works. He also went into great detail about breath work, cleanliness, times of the day to practice, what to eat and when, and so on. If you enjoy discipline and routine, you will also enjoy Iyengar.

A Detailed Yoga Program for Life

As with all Hatha yoga, there are different levels of Iyengar yoga. Beginners start out with easy poses and then work their way up to more challenging ones. The proper technique is emphasized with each pose and the instructions given for each.

As with Hatha, there are also a number of breathing techniques to learn depending on what effects you wish to achieve in the body, such as boosting energy or getting rid of toxins from the body.

For those who wish to study on their own rather than attend class all the time, his book Light on Yoga: Yoga Dipika gives as an appendix a 300-week yoga course mapped out for the “intense practitioner,” nearly six years of guided yoga lessons.

You can also learn different poses for different health benefits. Some will relieve back pain and give you a solid set of core muscles. Others will help you lose weight, improve digestion, or lift depression.

Iyengar sought to be the definitive yoga teacher to heal body, mind and spirit through Hatha. If you like to exercise in a very structured way, look for an Iyengar yoga studio near you or follow his guides to perfect your poses and breath work.

 

Ashtanga Yoga 101

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woman doing yoga outside

Ashtanga yoga is an energetic form of yoga that coordinates breath with movements.  It was founded by K. Pattabhi Jois in the late 1940s.  Ashtanga yoga is similar to Vinyasa yoga in that the asanas or poses flow from one to another, but in a more demanding and rapid way.

The name Ashtanga yoga comes from the words “asha” and “tanga”, which mean “eight limbs”. It is based on an ancient yoga text from thousands of years ago that stated there were eight limbs, or supports, that serve as the foundation of a yoga practice. Since the word “yoga” means union, these eight limbs help unite body, mind and spirit. Most modern yogas only focus on some of  eight limbs, not all eight.  All types of yoga, however, require self-discipline.

The Eight Limbs of Yoga

The eight limbs are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.  The first four limbs focus on a person perfecting themself. The other four limbs relate to how a person connects with other living beings and the universe as a whole. This connection is achieved through meditation.

1. Yama

Yama refers to a person's moral and ethical standards and personal integrity. The five yamas that lead to decent behavior are:

  • Not killing or doing harm (ahimsa)
  • Truthfulness
  • Honesty
  • Self-control
  • Not being envious

2. Niyama

Niyama refers to self-discipline and spiritual practice in one's daily life. This can be gained through meditation, the practice of mindfulness, and/or attending a house of worship and leading a good life.  There are five niyamas:

  • Cleanliness
  • Contentment
  • Spiritual control and self-denial
  • Study of the sacred scriptures, and of one’s self, trying to tap into your higher power
  • Surrendering to God

3. Asana

Asanas are the physical postures, or poses, practiced in yoga. You have probably heard the phrase, “Your body is a temple.” Those who believe in reincarnation, such as Hindus, Buddhists, Sikhs and others do, believe that the continually residing mind, or spirit, moves from one body to another as you would move from house to house.

This means, then, that whatever new residence we live in, we should keep it in good condition. Physical health can also lead to mental health and increased concentration. Doing yoga enhances self-discipline, which is also important if you wish to enhance your meditation and mental abilities.

4. Pranayama

Without breath, there is no life, so pranayama is breath control. The word prana means energy and yama means standards or control.  So, the pranayama is thought to extend discipline and control, which in turn rejuvenates the body or even extends life. You can do pranayama on its own, or as part of your yoga practice, such as Vinyasa, Kundalini and Hatha. Ashtanga does not do as much breath work as these other yogas.

5. Pratyahara

Pratyahara means withdrawal of external awareness so we can focus within to improve ourselves. In this way we can work on our bad habits, past issues, or anything that might interfere with harmonious relationships or our own spiritual growth.

6. Dharana

Pratyahara creates the conditions for dharana, concentration. Once we remove distractions, we can harness the power of our mind more fully. The mantra OM helps with focus.

7. Dhyana

Dhyana can be translated as contemplation.  This is when the mind is most focused and able to concentrate.  As a result, there is no more “chatter” in the mind, but rather stillness and clarity.

8. Samadhi

Samadhi is a state of bliss or ecstasy achieved through meditation.  It is a state of feeling spiritually connected to the universe, or a union of body, mind and spirit. It is gained through regular practice of physical yoga and mental training.

Who Can Do Ashtanga Yoga

Ashtanga yoga has seven levels.  There are one basic, two intermediate, and four advanced levels.  Ashtanga is very vigorous. Even the most skilled practitioners have rarely been able to reach the two highest advanced levels.  Therefore, Ashtanga yoga would be ideal for people who are young and fit.  It would not be ideal for seniors or those who have health issues.

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