by Andrew Elias

Yoga is one of the fastest growing health and exercise trends in the country, with everyone from pregnant mothers and the elderly to athletes and injured, celebrities and children, learning the benefits of these ancient practices. Although the Sanskrit word for ‘to unite’, yoga includes a variety of disciplines with different philosophies and exercises in moral, mental and physical good health and wellness. Based in science and not a religion, yoga improves the subconscious and conscious mind as well as the body. Yoga is not magic, sorcery or acrobatism. And it is not just for Hindus and Buddhists.

Yoga creates a balance in the body with stretching and breathing (pranayama) exercises through a series of poses (asanas) and movements to develop strength, stamina and flexibility. Yoga improves circulation, digestion and flexibility as well as strengthening the nervous and skeletal systems through non-tiring physical movements and a combination of concentration, relaxation and meditation.

Spas, gyms, studios, schools and community groups are offering an ever-expanding array of yoga classes, so deciding which type of yoga is best suited for your needs can be a confusing and daunting endeavor. Whether you are just looking for a good workout or considering a new lifestyle—here is a simple guide to the different kinds of yoga classes available.

Hatha is the foundation of all yoga systems, with origins in the 15th Century (or even earlier), and a generic term that refers to any type of yoga that teaches physical postures. The majority of yoga classes teach Hatha yoga. Hatha refers to positive (ha or sun) and negative (tha or moon) energies in the body. Hatha yoga attempts to balance these energies to improve the body’s physical health and to clear the mind in preparation for meditation and the pursuit of enlightenment. Hatha yoga is calm and meditative, done slowly, with control and grace. In a Hatha yoga class you will get a slow-paced and gentle introduction to basic yoga postures. It is popular for exercising and stress management. You might not work up much of a sweat, but you should end up feeling looser, more relaxed and rejuvinated.

Anusara, is a modern discipline of yoga, developed in 1997 by John Friend, an American yogi. The emphasis is on physical alignment and the belief that we are all filled with an intrinsic goodness. Anusara yoga emphasizes a set of ‘Universal Principles of Alignment’ and postures that help students open their hearts, experience grace, and let their inner goodness shine. Anusara classes are typically light-hearted and accessible to people of differing abilities, one reason for its growing popularity in the United States.

Ashtanga is based on ancient yoga teachings, but it was popularized and introduced to Europe and America by Sri K. Pattabhi Jois in the 1970s. Ashtanga yoga is an athletic and very physically demanding practice because of the constant movement from one pose to the next. It is a rigorous and fast-paced style of yoga that follows a specific sequence of postures. The primary series of about 75 poses takes about 80-100 minutes to complete, beginning with Sun Salutations and moving on to standing poses, seated poses, inversions and backbends. An intermediate series, introduced when the primary series is nearly mastered, follows the same progression, but introduces new poses and variations. There are four advanced series, for extremely advanced students, that emphasize difficult arm balances. Ashtanga yoga appeals to people who like a sense of order, enjoy doing things independently and don’t mind sweating profusely.

Ashtanga yoga is similar to Vinyasa yoga, as each style links every movement to a breath. The difference is that Ashtanga always performs the exact same poses in the exact same order.

Power Yoga is based on the flowing style of Ashtanga, but doesn’t necessarily keep strictly to the set and sequence of the Ashtanga series of poses. Power yoga appeals to people looking for a good work-out and who are already fit, enjoy exercising and want a minimum of chanting and meditation in their yoga.

Also known as ‘Hot’ yoga, it was developed approximately 30 years ago by Bikram Choudhury. Classes are held in rooms with temperatures often exceeding 100 degrees. Bikram yoga is excellent for increasing flexibility because the heat helps the muscles to stretch, but is not recommended for those with cardiovascular conditions or pregnant women because of the strain placed on the body when vigorously exercising in excessive heat. In a Bikram class, you work your way through a series of 26 physically challenging poses in about 60-90 minutes, loosening tight muscles and sweating profusely. Like Ashtanga, a Bikram class always follows the same sequence, although a Bikram sequence is different.

Hot yoga is basically the same as Bikram, with the only difference being that the hot yoga studio classes deviate from Bikram's sequence in some small way, and so they must call themselves by another name. The room will still be heated, and you will sweat a lot. It is essential to have your own mat and towel when practicing Bikram or Hot yoga, as well as wearing light or little clothing and drinking plenty of water before and after class.

Developed and popularized by B.K.S. Iyengar, this method focuses on proper alignment and precise movements. Iyengar was the first to use props such as blocks, straps or chairs to enhance flexibility and compensate for injuries and help students not yet able to attain perfect poses. You won’t get your heart rate pumped up, but you'll be amazed to discover how physically and mentally challenging it is to meticulously hold poses. This is often a good form of yoga for people who are out of shape or with back or neck pain. If you have an injury or chronic condition, Iyengar yoga is probably your best choice. But make sure that you have a trained and knowledgeable instructor.

Vinyasa is the Sanskrit word for ‘flow’. Vinyasa classes blend Iyengar and Ashtanga techniques and are known for their fluid, heart-rate raising breath-synchronized movements. Vinyasa teachers choreograph their classes to smoothly transition from pose to pose, and often play music to enhance the exercises. The intensity of the practice is similar to Ashtanga, but no two Vinyasa classes are the same, with exercises often adapted to each individual. Vinyasa classes usually start with a series of easier poses to warm up the body for more intense stretching later in the session. Vinyasa yoga is a good form of yoga for people with back and neck pain because exercises can be individually tailored. Also recommended for people who hate routine and love to test their physical limits.

What differentiates Viniyoga from other forms of yoga is its use of adaptations. Students are taught that the breath should lead the body into and out of each posture and is less concerned with arduous and precise exercises than with developing appropriate exercises adapted to each individual’s needs, using adaptations to accommodate each student’s unique physical abilities to facilitate the function over form. This is a good form of yoga for people with injuries, especially to their back or neck, and with physical disabilities.

First taught in America by Yogi Bhajan in 1969, the emphasis in Kundalini is on breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. Kundalini uses rapid, repetitive movements rather than holding poses for an extended period of time, and the teacher will often lead the class in call and response chanting. Kundalini is one of the more spiritual types of yoga, going beyond the physical performance of poses (which are intense) and emphasizing breathing, meditation and chanting. It should appeal to people who are up for both mental and physical challenges.

Introduced in the United States in 1957 and growing in popularity, this method follows the teachings of Swami Sivananda and is based on five principles: proper exercise, breathing, relaxation, diet (vegan) and meditation. Unlike other rigorous and athletic styles of yoga, Sivananda training revolves around more frequent relaxation and an emphasis on breathing.

A new method of yoga, founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation and spiritual teachings as well as being physically intense. Jivamukti is the yoga method practiced by Madonna, Sting, Russell Simmons, Donna Karan and a growing number of celebrities and ordinary people.

Another new form of yoga and gaining popularity in the United States, Forrest yoga is the method taught by Ana Forrest and involves using heat, deep breathing and vigorous asana sequences intended to strengthen and purify the body while releasing pent-up emotions and pain to encourage physical and spiritual healing.

Now, when faced with a list of classes and instructors, you have at least a perfunctory knowledge of the basics of yoga and an idea of the kinds of questions you need to ask. For the committed, yoga is more than just stretching and breathing exercises two mornings a week—it’s a way of life, a way to physical, mental and spiritual health and wellness. People ‘practice’ yoga because the experience is an unending evolution and growth. That experience begins with the first class. Whether you are hoping for greater self-awareness or stress management, seeking physical fitness or physical therapy, looking for a workout or searching for a way of life— there is a yoga for you. •