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The many types and styles of yoga can be confusing to even those familiar with yoga, let alone to those just starting out unless you have a guide! 

The various types and styles of yoga that exist today stem from a common source, the history of which traces back some 5000 years.

What first drew me to yoga was a physical and mental need to help reduce tension and stress and help with relaxation. I didn't at that time have a burning desire to find out where it came from nor to understand why there were so many different types and styles.

However, as my interest in yoga grew so did the wish to learn more about its roots. For those of you who are interested in a thumbnail sketch of the 5000 years that make up the history of yoga, I have put together as simply as I can a synopsis of my research. For the purists among you who wish to glean a thorough understanding of this fascinating subject, I have collated a list of texts that may be of interest.

So what types and styles of yoga are you likely to come across and how do you choose what's suitable to you?

At the risk of sounding trite, start off with a beginners class in whichever style you choose.

If you can't get a beginners class then let the teacher know that you're new or coming back to it after time off. The teacher will then guide you through different levels of a pose.

I know that sounds obvious, but I often see new students struggle to master a pose, that at the beginning is perhaps beyond their stretch level or their muscle strength. They then feel demoralized having perhaps pulled a muscle or are so sore after just one class that they give up after their first go......And that's NOT what yoga is about.

Yoga is not about comparing yourself to the next person; you should challenge only yourself and seek to achieve your personal best.

Yoga is an ever-evolving mind body and spirit experience!

Some days for me the emphasis is more on clarity of mind, other days on the body.

How you feel, emotionally or physically, what stresses you've experienced that day, whether you're tired; these and a myriad of other things will impact where the emphasis lies for you in your yoga practice and it will be different to what the next person feels.

Some styles that you see around town

Hatha Yoga  is a slower and defined form of yoga.
Used generically it forms the basis of many other styles of yoga. To give an example it forms the foundations of Iyengar, Ashtanga, Kundalini, Kripalu and even Bikram styles of yoga.

The word "Hatha" is Sanskrit and can be translated as "the union of opposites" which follows when you know that the word "Ha" means "sun" and "Tha" means "moon". The word "Yoga" in its translation means "unite" and represents the union of the mind and body.

A usual Hatha Yoga practice consists of a combination of positions and poses known as "Asanas", breathing exercises known as "Pranayamas" and meditation known as "Dhyanas" which assist you to balance your mind, body and spirit.

Hatha yogis often consider the body to be the vehicle of the soul, and they use the Asanas and the Pranayamas to clear the mind and body to make way for Dhyanas. One can say that Hatha yoga concentrates more on the third (asanas) and fourth (pranayamas) limbs of the "8 Limbs of Yoga".

Relative to other styles it is slow paced, yet you will definitely feel the effects not only in your inner peace but also in your muscle and body tone and your flexibility. Certain hatha yoga asanas (poses) also massage and tone internal organs which can help in the management, prevention or even treatment of ailments such as hypertension, diabetes and arthritis.

If you want a more active yoga practice, then a Hatha based practice may not be for you on the long run, but it is a great place to start, especially if you are new to yoga and experiencing the different poses for the first time. In this case a hatha yoga class would be the best, or if you can't get to a class, then a hatha yoga video or a hatha yoga dvd are good alternatives.

Ashtanga Vinyasa Yoga (also spelt Astanga) is a style of Hatha yoga. You may also find it described as "Raja" yoga.

It is a very physical form of yoga. It makes demands on your body as you 'flow' from one pose to another, strengthening muscles and increasing flexibility.

Ashtanga Yoga must be practiced in its correct sequential order.

Followers of this style of yoga believe that it helps them rediscover their fullest potential—physically, psychologically, and spiritually. However, this style of yoga is strict.... and adherents must practice correct breathing (Ujjayi Pranayama), postures (asanas), and gazing (driste), to help gain control of senses and a deeper awareness of self.

The term "Ashtanga" literally means eight limbs and comes from a 2000 year old Sanskrit text known as the "Yoga Sutras of Patanjali". If you wish to know more go to The History of Yoga - 5000 Years in Synopsis.

"Vinyasa" means breath-synchronized movement.

Hence the name Ashtanga Vinyasa Yoga - a flowing form of yoga, the poses and positions of which are synchronized through breath.

The breath is quintessential to this discipline as it links position to position. It gives you the impression that you're 'flowing' from one position to the other.

You'll also notice that by synchronizing movement with breath and by practicing Bandhas -the "locks" of yoga , an intense body heat is produced. To explain briefly bandha is a term used in yoga to describe a muscular contraction or lock. Using bandhas has a particular effect on the physical and also on the mind/spirit union. They increase physical strength, develop muscle control, support the spine and produce heat by quickening energy levels. This quickening of energy levels shouldn't be underestimated from a mind/spirit perspective.

In Ashtanga Yoga three bandhas, -  mula, uddiyana and jalandhara are used while practising the poses. Mula and uddiyana bandhas are for the most, held throughout the entire Ashtanga practice, this is one feature that distinguishes Ashtanga yoga from other styles.

In many other styles of yoga the bandhas are practised only together with breathing exercises, mudras (seals) and meditation or even by themselves.

Followers of this form of yoga believe that the heat generated during the practice purifies muscles and organs, expelling unwanted toxins from the body as well as releasing beneficial hormones and minerals, which can nourish the body when the sweat is massaged back into the skin. This also stimulates the circulation of blood through the body. The result is a light, strong body.

Ashtanga Vinyasa Yoga will help you attain strength, stamina and flexibility.

Power Yoga  - Ashtanga Yoga also forms the basis of power yoga in that there is also a series of 'flowing positions' but at the expense of keeping to the strict set of Ashtanga poses. It is a very intense practice and requires a great deal of strength and stamina.

Bryan Kest, Beryl Bender Birch and The Firm all have slightly different styles of yoga which they call "Power yoga".

Baron Baptiste has his own particular form of power yoga as well which is called "Power Vinyasa Yoga".

These styles have been developed over the last, say, 20 years by each of their proponents and seem to suit the Western temperament and style. They are in vogue and are vigorous forms of yoga.

One style isn't better than the other, they all have a stimulating effect. I can only suggest that if Power Yoga interests you and you don't know whose style to follow, then buy a video or DVD of each of them and try them out to see if you can relate to their style before signing up to a class.
If you wish to try power yoga, it's best if you are fit and well conditioned. Read more about the styles of Power Yoga.

Iyengar Yoga  - emphasis in this style of yoga is given to precision and alignment in all postures.

When using the word 'alignment' in yoga it means the particular way the body should be positioned to avoid injury and obtain maximum benefit.

Iyengar yoga teachers particularly have an amazing understanding of the anatomical precision of the yoga positions and can help students of other styles refine postures and clarify their practice.

This form of yoga was developed by Yogacharya B.K.S Iyengar. He also took his initiative from the "Yoga Sutras of Patanjali". The word "sutra" literally means 'thread' and is used to describe a particular form of written and oral communication. So Iyengar gleaned meaning from the sutras by regular practice.

Iyengar yoga teaches how all the eight aspects of Ashtanga yoga are integrated.

What is unique about this type of yoga is that:

• Iyengar yoga can be practised by all.
• Emphasis is given to precision and alignment in postures.
• Students are often encouraged to use props such as wooden gadgets, blocks, belts, ropes to help achieve perfection in the postures.
• There is a particular sequence in which different groups of asanas must be performed.
• The Iyengar practice usually emphasizes holding poses over longer periods versus moving quickly from one pose to the next (flow).

As particular weight is laid on correct anatomical alignment and on correct positioning, his methods have refined the therapeutic aspects of Yoga. This type of yoga will often help the student eliminate aches and pains. Just by virtue of doing Iyengar yoga correctly you will also improve posture.

Iyengar Yoga may also be used to treat ailments. Many extremely serious medical conditions have also been treated. If this is your need then it should be done under the supervision of a suitably experienced teacher.

Kundalini Yoga  - was introduced to us around 1969 by Yogi Bhajan.

This style of yoga is based on kriyas. Kriyas are specifically formulated sets of exercises, which allow the student to work on those parts of the self that need attention. Kundalini yoga utilizes positions, the co-ordination of breath and movement, chanting and meditation. The fundamental purpose is to release the "Kundalini Energy" also described as the "Serpent Energy" and have it flow up the body from the base of the spine where it is found.

A distinguishing feature of this type of yoga is that its emphasis is not on the poses. What it concentrates on is chanting and breathing. Exponents explore the effect of breath control on the positions. The Kundalini practice often uses rapid, repetitive movements rather than holding positions for a period of time. You may also experience that the teacher will lead the class in a call and response chant.

Kundalini yoga keeps the body in shape, but perhaps more importantly it helps to train and strengthen the mind to help in the face of stress. By focusing on chanting, breathing and meditation you will find your oxygen capacity increased. Not only that, it often assists in boosting your blood flow and circulation. Kundalini yoga also helps in reducing stress related toxins such as adrenaline. You feel more self-aware and vital and concentration is enhanced.

Although this style of yoga is not for everyone, ... it can be undertaken by everyone...and it doesn't matter what your age or physical ability is, it will have benefits, especially if your ultimate goal is to seek spiritual enlightenment.

Interesting article by Terry J. Coyier - Kundalini Yoga-Some Basics

Bikram Yoga - often also referred to as "Hot Yoga" was developed by Bikram Choudhury. It is currently very fashionable and studios are opening all over the world.

It is a very demanding set series of 26 postures, conducted in a heated room of between 90-100 degrees Fahrenheit. The heat warms up your body and allows you to stretch further working deep into the muscles, ligaments and tendons. This stretches, tones and strengthens your body, but be prepared to sweat profusely. The sequence is designed so that each posture in the series warms and prepares the body for the next posture.

Each class is the same and each of the 26 poses are generally performed twice. The poses are held for a longer period of time. Expect classes to be approximately 1 1/2 hours in length.

Bikram yoga can help to reduce symptoms of some chronic diseases and is excellent as a preventative and therapeutic method for healthy bodies.

As a word of caution and because the room is heated, if you have any doubts about your health you should see a medical practitioner before you undertake Bikram yoga.
Many yoga poses and positions, irrespective of which style is being practised, increase internal body heat, and coupled with a heated room some people may react...... So if you have any doubts, but still want to try this exciting style of yoga, go see your doctor beforehand and discuss it.

The class is designed for all levels, whether a beginner or experienced. Over time, you’ll learn to focus your mind and control your breath, enabling you to work harder, deeper and calmer. Through this you will realize the true meaning of yoga: a union of the body, mind and spirit.

Bikram yoga increases flexibility, improves circulation, and reduces stress to provide an infinite number of benefits. There is a synergy in this style of yoga as it uses the mind to strengthen the body, and the body to strengthen the mind. Read more about Bikram Yoga.

Hot Yoga - now Bikram yoga is often described as "Hot Yoga" but a Hot Yoga Class is not always Bikram Yoga! Just be aware of this.

There are other studios also offering Hot Yoga classes and these classes are conducted in heated rooms! However, they don't necessarily follow Bikram Choudhury's particular sequencing but their own. They also use the heated room to warm the muscles to allow you to go further and deeper into the positions.

By the way, with you sweating so profusely during these classes you're releasing toxins from your body which is also a benefit.

Now the same medical caution applies to Hot Yoga as to Bikram Yoga. Heat and intense physical activity can lead to discomfort in some people and if you have any doubts, go see your doctor before you go to a Hot Yoga class!

Again, whether you choose Bikram yoga particularly, or just attend a Hot Yoga class, is very much a matter of personal choice and convenience.

As many teachers in Hot Yoga have their own particular style and sequencing, I'm not able to comment as freely as each teacher's style is individualistic and needs to be experienced. Read about Hot Yoga-Vinyasa Yoga

Kripalu Yoga is also called the "Yoga of Consciousness". Some say that this style of yoga is "meditation in motion".
A way to describe it is that your goal is to gain a deeper inner awareness and to nurture your body. You learn to focus on your psychological and your body's physical response to various positions. This helps to develop an awareness of the union of the mind, body, spirit and emotion. You work according to your body's strength and flexibility. Classes typically include gentle yoga poses with coordinated breathing and an emphasis on alignment. They also include an extended period of meditation and relaxation.

Integral Yoga   - this style follows the teachings of Sri Swami Satchidananda  who came to the U.S. in the 1960s.

You may have come across one of its many Institutes or even have heard of the Yogaville Ashram in Virginia. Integral is a gentle hatha practice, and classes often also include breathing exercises, chanting, kriyas, and meditation. Classes emphasize the meditative rather than the physical aspects of yoga. Integral Yoga is included in Dr. Dean Ornish’s program, which has been shown to reverse heart disease. This extract is taken from a question addressed to Dr Ornish,

Viniyoga  is a gentle and therapeutic method of yoga. T.K.V. Desikachar, the son of Sri T. Krishnamacharya created this method based on his father's lifetime study of the "Yoga Sutras of Patanjali". The method encourages the student to modify the positions to meet their specific needs and integrate movement, breath and awareness to help improve mental and physical health. To best describe Viniyoga, these are the words of T.K.V. Desikachar:

"Like everything, Yoga must be presented intelligently. It should be spoken of carefully and offered with due regard for the aspirations, needs and cultural background of the individual. This must be achieved in stages. The appropriate application of Yoga - involving physical exercises, deep breathing, relaxation, meditation, lifestyle, food, studies and so forth - is, for me, what is represented by the word Viniyoga."

If you have an injury then this is a useful style of yoga to practice!

Anusara Yoga  - in the scheme of things this is a new style of yoga. It was created by John Friend in 1997. This style of yoga combines a positive philosophy taken from Tantra with a particular emphasis on physical alignment.

The premise of the philosophy is a basic one - namely the belief in the inherent goodness of all beings. The classes are generally light hearted and fun and can be done by all students irrespective of their physical abilities. I have been told that the poses are taught in a way that opens the heart - both from a physical and mental perspective. If needed yoga props can be used to achieve the poses.

Jivamukti Yoga  - the exponents of this style of Yoga are David Life and Sharon Gannon. They created this form in 1984. It is one of the nine world wide recognized Hatha Yoga styles and is in company with Ashtanga, Iyengar, Sivananda, Integral, Viniyoga, Bikram, Kundalini and Kripalu.

Juvamukti Yoga is an intensely physical and intellectually stimulating yoga practice which leads to spiritual awareness. They further and encourage the educational aspect of the yoga practice and inform students of the basis of ideas..

Quoting from their website,

"Each class focuses on a theme, which is supported by Sanskrit chanting, readings, references to scriptural texts, music (from the Beatles to Moby), spoken word, asana sequencing and yogic breathing practices. The average Jivamukti student is more educated about the philosophy of yoga than most yoga teachers."

"The name Jivamukti means Liberation while living. Jivamukti is taken from the Sanskrit term, Jivanmukti, which is used to describe the state of enlightenment or God realization. We named our yoga method Jivamukti because we wanted the student to be reminded of the ultimate aim of the practice."

The home base of Jivamukti Yoga is the "Jivamukti Yoga Center" in Lafayette Street in Lower Manhattan.

Choosing a yoga class is a very subjective and personal matter, however, if you are in the area of a Jivamukti Yoga Center or know of a gym that offers such classes in its repertoire then it could be interesting to give it a go.

Sivananda Yoga - its mission is to teach Yoga and Vedanta (a philosophy) as a means of achieving physical, mental and spiritual well being and Self-Realization.

Vedanta is a form of philosophy which comes from The Upanishads. The Upanishads are the final part of the ancient texts known as the Vedas.  See the History of Yoga for more about this

Veda means knowledge and Anta means end. Therefore Vedanta is said to be the philosophy which leads to the end of knowledge.

Swami Vishnu-devananda brought this style of yoga to the United States in 1957. His guru, Swami Sivananda of Rishikesh instructed him to do so and he established the first Sivananda Yoga Vedanta Center in Montreal Canada in 1959.

These centers are recognized internationally as preserving the purity and tradition of yoga and teaching it authentically.

In order to simplify the philosophies and teachings of this style of yoga Swami Vishnu-devananda has broken it down into five principles. By following these principles you will develop physical and mental health and grow spiritually. They are:

• following the appropriate exercise - "asanas"
• undertaking the appropriate breathing techniques - "pranayama"
• relaxing - "savasana'
• following the proper diet - vegetarian
• applying positive thought - "vedanta" and meditation techniques - "dyhana"

Forrest Yoga - this method of yoga is taught by Ana Forrest. Her method is an intense workout with vigorous sequences of asanas. This will over time strengthen the body and help to release caged emotions.

Not for the faint hearted, it is an intense physical workout with an emphasis on abdominal strengthening and deep breathing.

Kriya Yoga - it's described as "a  scientific process of soul culture and the royal path to self-realization"
 To give you an idea of what those that advocate Kriya yoga believe, I have extracted this from their website - http://www.kriya.org/.

"The fundamental thesis of Kriya Yoga is that we are a miniature version of the whole cosmos, a microcosm - an evolving universe within the macrocosmic world. The all-pervading supreme creator is hiding within us and activating every action through the breath - hence the name kriya; any work "kri," is being done by the power of the indwelling soul "ya." The various cosmic forces controlling ether, air, fire, water, and earth also control the kinds of work, namely, religious activities, relationships, food, progeny, and earning money performed by the human body. Yoga is the means of conjoining this correspondence between microcosm and macrocosm - realizing the truth behind the union of individual self and the Supreme Self.

The science of Kriya Yoga has a divine origin and was not created by the human intellect. The modern revival for this ancient meditation method began in 1861 with Babaji and has been handed down to the current Kriya lineage of masters directly through the Master-disciple method of teaching.

The royal path of Kriya Yoga consists of a vast array of teachings with varied approaches to it. One angle looks at it as a process beginning with self-introspection through breath control. By cultivating the three qualities of light, vibration, and sound synchronously with concentration, posture, and breathing through application of a series of techniques, a seeker is able to penetrate the deepest levels of the unconscious mind. Twin processes of purification ensue through diligent practice. Firstly, the mind is calmed and freed from internal chatter by developing the practice of feeble breath. Secondly, the very process of observation of pulsation and vibrations in the body enables the seeker to eradicate the bondage of subtle desires. Further cultivation of the triple divine qualities leads to a chiseled concentration, or one-pointedness of mind, thereby preparing the seeker to explore thoughtlessness and inner truth.

We are mired in delusion, illusion, and error due to the duality of creation. One seeking liberation from the phenomenal suffering due to the miseries from ignorance, desire, and faulty action, should be able to discover one's blissful nature, and realize that the supreme almighty creator is hiding within and as the self of all beings. Kriya Yoga provides the quickest means to unfold this lurking truth and unravel the deepest mysteries of godhood from within."
 

Sahaja Yoga - now - I must admit I have no experience with this form of yoga. Therefore, I will let you make up your own minds. There is a lot of information out there. The official website is  http://www.sahajayoga.org

I have taken this excerpt from this website:

"Sahaja Yoga is a method of meditation which brings a breakthrough in the evolution of human awareness. It was created by Shri Mataji Nirmala Devi in 1970 and has since spread all around the world.
In Shri Mataji's own words: "Global unity of mankind can be achieved through this awakening that can occur within each human being, so that transformation takes place within us. By this process a person becomes moral, united, integrated and balanced. One actually gets the experience of the feeling of the all-pervading divine power as cool breeze. "Know thyself" is the main theme of all the scriptures - it becomes evident and one reaches the absolute understanding of oneself.

Thus one becomes peaceful and joyous in life. One becomes collective as a drop falling into the ocean of compassion. This method works for the multitudes and not individually. Of course one cannot pay for the experience of Divine Love. Moreover, it is the last breakthrough of our evolution. This is the actualization of such transformation, which is taking place now, worldwide, and has been proved and experienced by hundreds of thousands in over 85 countries."

The next step in our collective evolution

This inner awakening is called by many names: Self Realization, Second Birth, Enlightenment, Liberation, Moksha, Satori and it is the goal of all religions and spiritual traditions of the world. This knowledge is ancient, but for a long time it was available only to a few souls, being kept secret and transmitted from guru to disciple, since Self Realization was extremely difficult to achieve. In these modern times, through Sahaja ("spontaneous") Yoga ("union with one's Self"), this experience has become effortless and available to everyone, for the first time in the history of human spirituality."
 

In order to be able to make up your own mind you should also know that there are websites that claim that there is another side to this form of yoga. Have a look under the classification is Sahaja yoga a cult? http://www.sahaja-yoga.org/ . This website contains an open letter in response to allegations http://www.sahajayogafacts.org/ .  A site which contains further commentary about Sahaja is  http://members.tripod.com/toutsursahajayoga/origins.htm and http://www.kheper.net/topics/gurus/sahaja_yoga.htm.

Dahn Yoga - again, in this instance, I have no first hand experience. So I have taken an excerpt from this website http://www.dahnyoga.com. If it interests you then go there for further information.

"Based on over 5000 year Korean training exercises, Dahn yoga is an exercise and meditation program that promotes health happiness and peace. The roots of Dahn Yoga or Dahnhak® Practice extend several thousand years back into Korean history. It began as an ancient Korean training program to educate the population on how to develop both mind and body.
Dahnhak is the study of life energy, based on the authentic mind/body training, recreated for contemporary times by Dr. Ilchi Lee. "Dahn" means energy, vitality, and origin of life, and "Hak" means study, philosophy, and theory. Dahnhak is the study of energy (Ki, Chi) and how to use it for empowerment by restoring mind/body communication.
Dahn Yoga practice is scientifically designed to work every muscle, tendon, joint, organ, and gland while moving fresh, oxygenated blood throughout the whole body. Practitioners learn to access their Ki-energy and balance the flow of energy within their bodies. The conscious action of focusing Ki-energy inside the body stimulates innate natural healing powers.

Benefits of Dahn Yoga
A regular Dahn Yoga practice has physical, mental,
and emotional benefits: Enhanced natural healing due to the activation of the energy system
Increased creativity and sensitivity
Emotional and spiritual awakening and blossoming
Realization of one’s personal power
Optimal health thanks to efficient use of Ki-energy
Harmonious relationships with family and friends
Overall, Dahn Yoga promotes a new culture supporting happier and healthier human beings by healing society one person at a time. "

To be balanced however, you should also be aware that there is a contrary opinion.  Have a look at this website and the other one mentioned here as they give a totally different viewpoint.  http://www.rickross.com/groups/dti.html. This website explores the concept of this type of yoga being a cult. It is worth reading and forming your own opinion. Another site worth mentioning is http://www.apologeticsindex.org/162-dahn-hak.
 

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