This picture taken from video exhibits yoga teacher Tim Senesi in Orange County, Calif. in 2023. Credit score: Tim Senesi by way of AP
To some individuals, the phrase ” yoga ” evokes ritualistic chanting, lengthy breaths and sluggish motion. To others, it means contorting your physique into ever extra difficult positions till sweat drips onto the mat.
In actuality, it may be each—with a number of variation in between. It is dependent upon the instructor, who might be skilled in a number of of the quite a few yoga types: hatha, vinyasa, Iyengar, ashtanga, yin and extra.
Although all types contain poses (asanas), they differ in important methods. Even lessons inside the similar type can vary from calming to vigorous.
So what’s the greatest kind of sophistication for a newbie?
“The best is the one that works for you,” stated Tim Senesi, who has been educating yoga in Orange County, California, for 22 years. “There are many different paths leading toward the same aim.”
This is a primer on among the hottest types, adopted by an enormous caveat.
The hatha/yin yoga types
The time period “yoga,” which is derived from the Sanskrit for “union,” really encompasses a complete self-discipline that features motion, meditation and life-style. Hatha, which means “force,” technically is any sort of yoga class involving asanas. If you happen to’ve ever heard of a solar salutation, as an illustration, that may be a foundational sequence of 12 asanas that start many forms of lessons.
A lady sits in lotus prayer pose in the course of the “Yoga at the Sunrise” occasion on Copacabana seashore, in Rio de Janeiro, on June 22, 2024. Credit score: AP Photograph/Bruna Prado, File
With regards to lessons listed as hatha, nonetheless, they typically are gentler with extra give attention to respiration workout routines (pranayama). Poses are held for just a few breaths and college students normally transfer extra slowly.
Hatha may be good for freshmen who need to chill out whereas bettering flexibility and stability.
One other type, yin, is much more centered on restoration by working to stretch the muscle mass’ connective tissue. College students maintain poses for five minutes or extra, permitting the physique to settle right into a pose fairly than pushing it.
The vinyasa/ashtanga types
A extra vigorous, flowing type of yoga, vinyasa coordinates motion with breath over a development of asanas. Some higher-level vinyasa lessons transfer at a tempo of 1 motion per breath.
Typically they are going to be referred to as Move or Energy lessons. They are often acceptable for people who find themselves extra athletic, however academics nonetheless advocate that these college students begin with a newbie degree.
Ladies attend a yoga grasp class at Shogun sports activities heart in Kyiv, Ukraine on Nov. 29, 2024. Credit score: AP Photograph/Evgeniy Maloletka, File
“I wouldn’t really encourage them to start in a higher level vinyasa flow class because they’re not going to have the foundation to move safely through that,” stated Anne Van Valkenburg, of Lanai, Hawaii, who has been coaching yoga academics in a mix of types for 18 years.
One other type, ashtanga, is comparable besides that it includes a set collection of poses that college students repeat day after day, typically going at their very own tempo. As college students get stronger, they advance to the next collection with tougher poses, one thing akin to belt ranges in martial arts.
The Iyengar type
This type includes the identical poses as vinyasa however lessons normally transfer at a slower tempo—though they don’t seem to be essentially simpler. The main target is extra on exactly aligning elements of the physique by way of small changes. Poses are held for longer and college students rely extra typically on props together with cushions, blocks or straps.
Iyengar is especially good for individuals recovering from accidents, or for people who find themselves already energetic however wish to get the muse of yoga earlier than shifting into totally different types.
Yogi Stephanie Rodriguez practices yoga n the Edge sky deck at 30 Hudson Yards within the borough of Manhattan in New York on Might 24, 2023. Credit score: AP Photograph/Ted Shaffrey, File
The caveat about selecting yoga types
Lately, most academics mix numerous types of their lessons, and lots of lessons aren’t billed with these phrases. The few phrases describing the category ought to provide you with an thought of what to anticipate, however do not be afraid to ask questions on the studio or attain out to particular person academics.
Ideally, hunt down a newbie collection, however if you cannot discover one which’s proper, don’t fret. Most academics are glad to have freshmen of their lessons and can make lodging.
Most of all, decide to making an attempt just a few lessons till you discover the type or instructor that resonates with you.
“I feel sad when someone tries yoga once or twice and they’re like, ‘Eh, I don’t like it,'” Van Valkenburg stated. “There’s just so much out there that you might be missing something that’s super beneficial for your life.”
© 2025 The Related Press. All rights reserved. This materials is probably not revealed, broadcast, rewritten or redistributed with out permission.
Quotation:
Which type of yoga is true for me? This is a primer, with a caveat (2025, January 26)
retrieved 26 January 2025
from https://medicalxpress.com/information/2025-01-style-yoga-primer-caveat.html
This doc is topic to copyright. Other than any honest dealing for the aim of personal examine or analysis, no
half could also be reproduced with out the written permission. The content material is offered for info functions solely.
