If you’d like to start yoga but are confused by the different styles on offer, here’s a guide to help you decide which one is right for you.
Hatha is an umbrella term to describe all physical forms of yoga. Through different teachings of different yogis, the various styles of hatha yoga have emerged. Today, if you see a class described as “Hatha” it’ll usually be a basic style of yoga focusing on classic poses that are suitable for all levels of experience, including beginners.
Iyengar is a precise and deliberate form of yoga that focuses on the correct alignment, breathing and timing of each pose. Props such as blocks, blankets, straps, chairs and ropes are often used to encourage the body to work in a particular way. This form is sometimes called “props yoga” or “furniture yoga” because of all the instruments that are used. Because of its slower pace it can be a really good class for people who require personalized attention, and it’s a great form for pregnant women.
Astanga (sometimes called Vinyasa Flow or just Flow) involves synchronizing the breath with a progressive series of postures, called vinyasas. It is a cardiovascular form of yoga, and can be quite challenging. There is sometimes less emphasis on form and precision as in some other types of yoga if the class is progressing quickly, so it might be best to try another style first to learn the correct alignment.
Hot yoga is a term encompassing all forms of yoga that are taught in a heated room. This can include Bikram (below), but it also can include other styles. Fans of hot yoga rave about the increased flexibility the heat allows them, and the detoxifying and rejuvenating effect of sweating it out. (And there is a lot of sweat – you need to take a large towel to cover your mat, a water bottle and even a change of clothes for the ride home.) Once a class has started you are discouraged from leaving the room, but are allowed take a rest on your mat if you need to. And be warned, if you see the word “power” used in conjunction with hot yoga, it will have a cardiovascular element and be a very challenging workout!
Bikram yoga is made up of a series of 26 poses that are performed in sequence in a room heated to around 40 degrees and 40% humidity. All Bikram classes are taught by teachers than have undergone a nine week training programme endorsed by the controversial founder of this style, Bikram Choudhury.
Kundalini is a form of yoga that focusses on chanting, meditation and spiritual awareness as well as the physical poses. It is a particularly sacred form of yoga that was kept secret for centuries, and passed down from teacher to student.
Shadow yoga is a form of hatha yoga, but with an emphasis on three preludes or dynamic activities that are perfomed to prepare the body and breath before the more traditional practice. These classes are often conducted without a mat, and studios have wooden floors or thick carpeting.
Other forms: If you are after something truly unique, why not check out aerial yoga (performed in the air), laughing yoga (learning to laugh heartily when nothing is funny), doga (yoga to do with your dog), and naked yoga – no explanation necessary.