You say Ashtanga, I say Kundalini. What's the difference? Use this guide to find the right yoga for you.
As studies continue to reveal yoga's many health benefits, this centuries-old Eastern philosophy is fast becoming the new fitness soul mate for workout enthusiasts. Contemporary devotees range from high-powered execs trying to keep hearts beating on a healthy note to image-conscious Hollywood stars striving for sleek physiques. Even prominent athletes are adding yoga to their training regime to develop balanced, injury-free muscles and spines.
Yet to applaud yoga for its physical benefits alone would only diminish what this entire system has to offer as a whole. By practicing yoga on a regular basis, you may be surprised to find that you're building much more than a strong, flexible body.
"Americans are usually drawn to yoga as a way to keep fit at first, but the idea behind the physical practice of yoga is to encourage a deeper mind-body awareness," explains New York yoga teacher and author Beryl Bender Birch. "Healing and balancing the physical body helps bring clarity and focus to the mind as well."
Initially, the sole purpose of practicing yoga was to experience spiritual enlightenment. In Sanskrit (the ancient language of India), yoga translates as "yoke" or "union," describing the integration of mind and body to create a greater connection with one's own pure, essential nature.
Classes that have gained popularity in the United States usually teach one of the many types of hatha yoga, a physical discipline which focuses mainly on asanas (postures) and breathwork in order to prepare the body for spiritual pursuits.
To get started on your individual yoga quest, it's helpful to begin with a list that clearly prioritizes what needs you want to fulfill: Are you looking to sweat your way into a lean form, or does a gentler, more meditative approach sound more appealing?
"Not all practices fit into nice little cubby holes," warns Bender Birch. "There's a great deal of crossover among the various yoga schools, and there's even a diversity in teaching approaches within each discipline."
Try attending a few different types of classes, and you'll quickly discover the right match to suit your needs. Below you'll find brief descriptions of some of the hatha yoga disciplines that are being practiced in the United States.
Vigorous Vinyasas
Vinyasa-style yoga combines a series of flowing postures with rhythmic breathing for an intense body-mind workout. Here are a few different types:
Ashtanga
The practice of Ashtanga that's getting mainstream attention today is a fast-paced series of sequential postures practiced by yoga master K. Pattabhi Jois, who lives in Mysore, India. Today, yogis continue to spread Jois's teachings worldwide, making it one of the most popular schools of yoga around.
The system is based on six series of asanas which increase in difficulty, allowing students to work at their own pace. In class, you'll be led nonstop through one or more of the series. There's no time for adjustments—you'll be encouraged to breathe as you move from pose to pose. Be prepared to sweat.
Power Yoga
In 1995, Bender Birch set out to challenge Americans' understanding of what it really means to be fit with her book Power Yoga. Bender Birch's intention was to give a Western spin to the practice of Ashtanga Yoga, a challenging and disciplined series of poses designed to create heat and energy flow.
"Most people wouldn't take a class called Ashtanga Yoga, because they had no idea what it meant. Power Yoga, on the other hand, was something Americans could relate to and know that they'd get a good workout," says Bender Birch.
Power Yoga's popularity has spread to health clubs across the country and has taken on a broad range of applications. The common thread is a rigorous workout that develops strength and flexibility while keeping students on the move. For specifics, consult individual instructors before signing up for a class.
Jivamukti
Looking for a highly meditative but physically challenging form of yoga? Try Jivamukti. You won't be alone.
Each week, more than 2,000 people visit the Jivamukti Yoga Center in New York City. Its popularity lies in the teaching approach of cofounders David Life and Sharon Gannon, who opened their first studio in 1986, combining an Ashtanga background with a variety of ancient and modern spiritual teachings. In addition to vinyasa-style asanas, classes include chanting, meditation, readings, music, and affirmations. This spiritual resource center also offers specialized courses in Sanskrit and the sacred yoga texts.
"Over the course of time, students will get a broad yoga education," Life promises. "One week, a class may focus on a particular asana, while the next week's theme may discuss more metaphysical issues."
Beginner classes start by emphasizing standing poses, followed by instruction on forward bends, backbends, and inversions. These classes also introduce chants. For more information on class schedules or to find a certified instructor in your area, visit jivamuktiyoga.com
Kali Ray TriYoga
A series of flowing, dancelike movements intuitively came to Kali Ray (Kaliji) while leading a group meditation in 1980. In 1986, after developing these movements into seven distinct levels, Kaliji established the TriYoga Center in Santa Cruz, California, offering a system of yoga that is taught in a meditative environment.
The first level is a slow, relaxing, and rejuvenating practice. The class, often accompanied by music, focuses on natural alignment and breath within the flow, and ends with meditation. A union of asana (postures), pranayama (breathwork), and mudra (seals), this practice is deeply meditative, promoting relaxation and inner peace. For more information visit kaliraytriyoga.com
White Lotus
White Lotus Yoga is the collaborative effort of Ganga White and Tracey Rich, who meld two eclectic backgrounds and years of experience into a nondogmatic teaching approach dedicated to helping students develop a well-balanced personal practice. At their 40-acre retreat in the Santa Ynez Mountains of Santa Barbara, California, this husband and wife team offers a complete yoga-immersion experience with programs ranging from weekend and weeklong getaways to 16-day teacher training programs.
White Lotus Yoga is a flowing vinyasa practice which ranges from gentle to vigorous depending on your ability or comfort level. In addition, class formats incorporate alignment, breath, and the theoretical understanding of yoga. For more information, visit whitelotus.org
Attention to Detail
Iyengar
This is the trademark of Iyengar Yoga—an intense focus on the subtleties of each posture.
In an Iyengar class, poses (especially standing postures) are typically held much longer than in other schools of yoga, so that practitioners can pay close attention to the precise muscular and skeletal alignment this system demands. Also specific to Iyengar, which is probably the most popular type of yoga practiced in the United States, is the use of props, including belts, chairs, blocks, and blankets, to help accommodate any special needs such as injuries or structural imbalances.
"In forward bends, for example, if someone's hamstrings aren't flexible, he or she can use a prop to help extend the spine. The wall is often used for support in a variety of poses," explains Janet MacLeod, who teaches at the Iyengar Yoga Institute in San Francisco. "Using props gives the student support, allowing them more freedom to breathe deeply into the pose." For more information, visit iyisf.org
