For some people, the word “yoga” conjures up ritual chants, long breaths, and slow movements. For others, it means twisting the body into increasingly difficult positions until the sweat drips onto the mat.
In reality, it can be both – with lots of variation in between. It depends on the teacher, who may be trained in several of the many styles of yoga: Hatha, Vinyasa, Iyengar, Ashtanga, Yin, and more.
Although all styles involve postures, they differ significantly. Even classes in the same style can range from soothing to energetic.
So, what type of exercise is best for a beginner?
“The one that works for you is the best,” said Tim Senesi, who has been teaching yoga in Orange County, Calif., for 22 years. “There are many different paths that lead to the same goal.”
Here’s an introduction to some of the most popular styles, followed by a big disclaimer.
The term yoga, derived from the Sanskrit word for union, actually encompasses an entire discipline that includes movement, meditation, and lifestyle. Hatha, which means “strength”, is technically any type of yoga practice using asanas. For example, if you’ve ever heard of sun salutations, it’s a basic sequence of 12 asanas that begin different types of practice.
However, when it comes to classes called hatha, they tend to be gentler with more emphasis on breathing exercises. Poses are held for several breaths and students usually move more slowly.
Hatha can be good for beginners who want to relax while improving flexibility and balance.
Another style, yin, is even more focused on recovery by stretching the connective tissue of the muscles. Students hold the pose for 5 minutes or more, allowing the body to accept the pose rather than pushing it.
Vinyasa, a more vigorous, flowing form of yoga, coordinates movement with breath throughout a series of asanas. Some higher level vinyasa classes move at a pace of one movement per breath.
Often these will be called Flow or Power classes. They may be suitable for people who are more athletic, but teachers still recommend that such students start at the beginner level.
“I wouldn’t recommend that they start higher level vinyasa training because they won’t have the foundation to move safely,” said Anne Van Valkenburgh, a yoga teacher trainer in Lanai, Hawaii. in a mix of styles for 18 years.
Another style, Ashtanga, is similar except that it involves a series of poses that students repeat day after day, often at their own pace. As students get stronger, they progress to a higher series with more complex poses, somewhat similar to belt level in martial arts.
This style includes the same postures as vinyasa, but the classes are usually at a slower pace – although they are not necessarily easier. The focus is on more accurate alignment of body parts through small adjustments. Poses are held longer, and students are more likely to rely on props, including pillows, blocks, or straps.
Iyengar is especially good for people recovering from injuries or people who are already active but want to get the basics of yoga before moving on to different styles.
These days, most teachers mix different styles in their classrooms, and many classrooms don’t bill with these conditions. A few words describing the class should give you an idea of what to expect, but don’t be afraid to ask questions in the studio or ask individual instructors.
Ideally, look for a beginner series, but if you can’t find one, don’t worry. Most teachers are happy to have beginners in their classrooms and will make accommodations.
Most of all, try a few classes until you find a style or instructor that you like.
“It saddens me when someone tries yoga once or twice and says, ‘Eh, I don’t like it,'” Van Valkenburgh said. “There’s just so much out there that you can miss out on something that’s very beneficial to your life.”
EDITOR’S NOTE: Albert Stum writes about health, food and travel. Find his work at https://www.albertstumm.com
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