Other Types of Yoga

Yesterday I talked about how great yoga is for losing weight, getting stronger, and increasing flexibility. I have been practicing Hatha yoga, which is a more gentle, positioning type of yoga. There are several other yoga styles being practiced, each with a different emphasis. All types of yoga involve holding specific poses and help to increase strength, but not all of them burn enough calories to assist in losing weight. To help determine the right class for your personal goals, here is a quick summary of some other popular types of yoga practiced in America:

VINYASA

Like Hatha yoga, Vinyasa is also based on a series of poses, but is more vigorous and more movement-oriented. Sun Saluations are a series of poses practiced in Vinyasa. When practicing Sun Saluations, the body’s movement from one pose to the next is done in synch with its breathing (each move is specifically matched with either an inhale or exhale). The word “vinyasa” actually means “breath synchronized movement”.

In my Hatha yoga class we usually practice Sun Saluations for about 5 – 10 minutes during the class. In Hatha yoga the Sun Saluations are generally the most intense movements done, whereas in Vinyasa Sun Saluations are done to warm up the body, and towards the end of the class, more intense movements are done allowing for deeper stretching. If you’d like to work on stretching and also get some cardio, Vinyasa yoga is a good choice. Some Vinyasa classes can be pretty exhausting, depending on the instructor.

ASHTANGA

Ashtanga is an even faster-paced, more intense yoga style. The word “Ashtanga” means “eight limbs”. In an Ashtanga yoga class, the same poses are practiced in the same sequence (called flow) every time. An Ashtanga Yoga class is physically intense, so it not only increases flexibility and strength, but also has cardiovascular benefits. Ashtanga Yoga can assist in achieving weight loss goals.

Ashtanga Yoga is sometimes also called “Power Yoga”, though in Power Yoga classes additional poses are often practiced beyond the usual Ashtanga poses.

IYENGAR

In an Iyengar Yoga class, poses are held for longer periods of time, sometimes up to five minutes. Iyengar Yoga places the most emphasis on the placement of each body part, in order to ensure the best body alignment. Because each position is held for a long time period, Iyengar Yoga offers a lot of strength benefits. To help maintain each pose for such a long time span, props such as yoga blocks, straps and blankets are usually used. I’ve used these props in my Hatha yoga class as well, and they offer assistance to beginners who are not yet very flexible.

KUNDALINI

Kundalini Yoga has a big spiritual emphasis, as it contains a bigger meditation aspect. Most participants in a Kundalini Yoga class wear head wraps and/or flowing white robes and recite chants.

Kundalini Yoga practices rapid movements done over and over again, though it is as physically intense as other Yoga types such as Iyengar and Ashtanga Yoga. Each pose is focused on specific areas of the body, as opposed to a full body emphasis practiced on most other Yoga types.

BIKRAM /'HOT' YOGA

Also called “Hot Yoga”, this is practiced in a room of about 100 degrees Farenheit and 40 – 50% humidity. There are traditionally 26 poses practiced during a Bikram yoga class (a description of each pose can be found here). The hot temperature is used to help loosen tight muscles and cause extreme sweating. Having looser muscles allows the body to go deeper into each pose. The sweating part is considered beneficial because it cleanses the body of toxins. Drink a lot of water before and after each class to stay hydrated. A Bikram yoga class usually lasts 90 minutes.

Do Yoga to Lose More Weight

Yoga is becoming very popular in America these days, helping people increase strength and flexibility and decrease stress. If you are exercising a lot it is especially important to work on flexibility as well. A Clinical Journal of Sports Medicine study found that people who increase their flexibility also see improved muscle performance. The study reported that stretching increases muscle strength by increasing the muscles’ range of motion, so joints can move more efficiently, resulting in more power for the muscle. And as I mentioned in my post on 9 Easy Ways to Lose More Weight, the stronger your muscles get, the more weight you will lose!

Yoga is an excellent way to increase flexibility through holding poses that allow for strengthening and stretching the whole body, not just isolated muscles. For years I rarely stretched after running, and was very inflexible. I started taking a Hatha yoga class, and my flexibility has improved dramatically.

Hatha yoga is gentle, slowpaced, and usually includes breathing and meditation exercises. It is a good type of yoga to start out with because it incorporates aspects of many types of yoga. In a Hatha yoga class, you’ll get a good foundation of the various yoga poses and techniques. In the class I am taking, each session usually starts with a few minutes of meditation, about 50 minutes of practicing poses, and then a 5 minute relaxation period which is also intended for meditation. If you aren’t into meditation, it’s still a good opportunity to relax and de-stress.One main goal of Hatha yoga is body alignment, which places an emphasis on strengthening your body’s core.