Here are a few popular types of yoga you might find offered near you, ranging from flow-style yoga to structured yoga classes to relaxation-based practices. RELATED: Does Yoga Count as Exercise? But outside of the focus on physical poses and breath, classes can vary significantly from studio to studio and depending on the instructor. Unlike some more specific types of hatha, by definition hatha classes do not necessarily follow a flow, says Jen Fleming, yoga teacher manager and lead trainer at YogaWorks in Atlanta. Fleming is certified by Yoga Alliance, the world’s largest nonprofit yoga association that certifies teachers and schools. A hatha class is likely to be slower paced than a vinyasa-type class, with pauses in between poses, she explains. “A hatha yoga class often brings in additional teachings of yoga such as pranayama, which is breath control, and meditation.” (2) RELATED: Is Hot Yoga Safe? And How Hot Does It Get? Unlike other types of vinyasa or hatha yoga, where each class is going to be a little bit different, ashtanga yoga has a specific series of poses, Fleming explains. Typically, you’ll find one of two types of ashtanga yoga class:
Led Classes Most beginners would be better suited in a led class, where a teacher guides you through the postures and everyone is breathing and moving together.Mysore Classes The Mysore format is more self-guided; it’s usually practiced early in the morning, and people do the sequence from memorization, says Fleming. “There’s a teacher there, but they aren’t leading the class; people do the sequence on their own,” she says. There are a total of six different series in ashtanga, starting with the primary series. It can take weeks or months to memorize each of the series, says Fleming. In the Mysore style, the teacher gives the practitioner a new pose when they feel they are ready, says Fleming. It’s worth noting that if you follow the Mysore style, you would likely work with the same teacher consistently (rather than popping in and out of various classes), Fleming says.
RELATED: Yoga for Beginners — What to Know Before You Go In kundalini yoga, you do a particular movement with a chant or a mantra either out loud or silently, for a set period of time, says Fleming. The Kundalini Research Institute certifies yoga teachers in this specific style of yoga. (4) RELATED: Yoga Mats, Straps, Bolsters, and Other Props Stretching affects your muscles, joints, and ligaments differently when they’re being activated in this more static way, as opposed to the more active stretching in a vinyasa type class, says Fleming, adding that this style of yoga can be good for your joints. The Arthritis Foundation recommends yoga as a gentle and less stressful way to improve joint function. (6) RELATED: All About Flexibility and Stretching “There are different ways to do it, but one way is to go through every part of your body, literally from your individual toes to your head,” says Fleming. “It takes 20 to 30 minutes, and it’s meant to bring deep relaxation for the body as well as the mind.” RELATED: 9 Ways Practicing Yoga Benefits Your Health Yoga nidra, as well as other more relaxing types of yoga, like yin yoga and restorative yoga, are gaining popularity, says Fleming. They give people a chance to relax from their already fast-paced life, she says. “Having a more physical yoga practice like vinyasa has tons of benefits, but incorporating even just one of these [slower-paced] kinds of classes a week could really make a difference in a person’s quality of life and stress level,” she says. RELATED: Why Rest and Recovery Are an Important Part of Every Workout Plan
