With so many different yoga styles in the marketplace, you’re virtually assured to search out one you get pleasure from. The difficulty is, having so many choices to select from can depart you questioning the place to start out your search to search out the perfect yoga type for you.
In line with Ashley Sondergaard, a registered yoga instructor, and host of the Yoga Magic Podcast, the important thing query to ask your self when trying to find a yoga type is: What do I need out of my yoga apply? Perhaps you’re seeking to scale back stress, strengthen muscle mass, improve flexibility or faucet into your spirituality. No matter advantages you’re hoping for, likelihood is there’s a yoga type for you.
When you’ve ID’d your targets, it’s worthwhile to discover the yoga types that match. Don’t be afraid to attempt many alternative types — and even lecturers — to land on the perfect class for you.
For those who’re in search of exercise, attempt rigorous yoga practices like vinyasa, ashtanga, sizzling yoga or Bikram. Additionally, likelihood is any type with “energy yoga” within the title is an efficient wager. All of those types incorporate tons of motion, which will get your coronary heart charge up. You’ll additionally carry out poses that strengthen your muscle mass.
Vinyasa, for instance, is a faster-paced yoga type. It’s carried out as a move, which implies synchronizing breath with motion: “You do one breath, one pose,” Sondergaard says.
In the meantime, ashtanga is a mode of vinyasa that includes working towards the identical set of poses each class.
One set of ashtanga poses is called the solar salutation collection, a repeating cycle of 10 poses that provide power advantages. The truth is, one study discovered women and men who carried out 24 cycles of solar salutations six days per week considerably elevated upper-body power and endurance after 24 weeks. The ladies within the research additionally slashed body fat percentage (from 27.7% to 25.8% on common).
Like ashtanga, Bikram additionally follows a set collection of poses (26 repeated over a 90-minute class). Nevertheless, Bikram takes place in a sizzling, humid room — temperatures may be greater than 100ºF.
Like Bikram, sizzling yoga additionally takes place in a sizzling surroundings. Nevertheless, sizzling yoga courses don’t have a set construction, and will contain vinyasa flows or slower-paced types. Notice that sizzling yoga and Bikram may be particularly intense should you’re pregnant, new to yoga, dehydrated or delicate to warmth. Pay shut consideration to how you are feeling through the apply and take relaxation once you want it, Sondergaard says.
There are additionally fashionable yoga courses like yoga sculpt (this sometimes incorporates free weights), aerial yoga, goat yoga and paddleboard yoga which will supply exercise.
Take into account: Analysis suggests yoga alone may not improve fitness. One 2016 study discovered that working towards high-intensity hatha yoga (a common time period that refers back to the apply of bodily yoga postures) for one hour per week for six weeks wasn’t sufficient to enhance cardiovascular health in yoga newbies.
What’s extra, a small study discovered an hour-long hatha session didn’t meet the bodily exercise suggestions for bettering or sustaining cardiovascular health (exercising at an depth of roughly 55–90% of most coronary heart charge).
So, you might need to complement your yoga apply with cardio workouts like strolling, jogging or biking.
For those who’re trying to find a sluggish, stress-free yoga apply to stability an intense train routine — or a tense way of life — you possibly can’t go unsuitable with restorative yoga. “Restorative yoga is a magical apply to reap the advantages of yoga with out an excessive amount of effort or exertion,” Sondergaard says.
Restorative yoga emphasizes stress relief and muscle leisure. You get into conventional poses you may see in different practices, however you do it with assist from props like yoga blocks, blankets, and cushions. The props work to help your physique, which eases the pressure in your muscle mass and helps you calm down. “When you’re in a pose with using these props, you fully give up,” Sondergaard says. Anticipate to carry every pose for longer intervals of time.
Yin yoga can also be an important possibility for stress discount. Like restorative yoga, this type includes holding a pose for an extended interval (1–5 minutes) and makes use of props. Nevertheless, restorative yoga is a extra passive apply, whereas yin acts as an lively — however nonetheless stress-free — stretch: “Yin focuses on lengthening the muscle mass and connective tissue,” Sondergaard explains.
Whereas all yoga is nice for mobility and suppleness, Sondergaard’s private favorites embody vinyasa, sizzling yoga (assuming you’re not pregnant) and yin yoga. “Vinyasa due to the problem and depth of poses, sizzling yoga for the added heat to the muscle mass, and yin due to the size of time you maintain a pose and deal with lengthening the muscle mass,” she explains.
So, in case your objective is mobility and suppleness, you might need to take into account different elements when selecting a yoga type, such because the depth, tempo and secondary advantages of the apply.
For those who’re coping with nagging ache or harm, you might need to begin with a delicate apply like restorative yoga or a sluggish vinyasa move. Begin small, see how you are feeling, and don’t be afraid to again off if wanted, Sondergaard says.
Iyengar, an alignment-focused yoga type, may be possibility. Not like faster-paced types of yoga, like vinyasa, Iyengar includes spending extra time perfecting your alignment within the varied poses. “You’re going to be very particular about what shapes your physique creates [in iyengar],” Sondergaard says. You’ll even make use of varied props (yoga blocks, straps, cushions and foam rollers) so you are able to do the pose safely.
This light method and deal with correct alignment could assist ease sure varieties of persistent ache. In a single study, individuals who practiced Iyengar yoga for 90 minutes twice per week noticed vital enhancements in persistent low again ache after 24 weeks.
That stated, whether or not or not yoga helps together with your ache or harm is extremely particular person. Make sure you discuss to your physician or bodily therapist earlier than giving it a attempt.
For those who’re extra within the religious facet of yoga, you might need to attempt kundalini. “Kundalini is about waking up the power inside your physique, and you utilize breathwork, poses, chanting and meditation to get into an enlightened state,” Sondergaard explains.
Nevertheless, should you’re new to yoga, you might need to discover one other type to start out your apply. “For those who don’t have any expertise with yoga, Kundalini gained’t resonate as a lot, otherwise you could be extra confused,” Sondergaard says. That stated, it could rely in your religious beliefs, she provides.
Whereas Kundalini is a robust religious apply, it’s additionally difficult. For those who’re keen on attempting it, make sure to discover a certified teacher to information you.
Initially printed November 2020, up to date September 2023
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