yoga basics - style overview
Do you practice yoga?
If you’ve ever been asked this question, the follow up is usually: “what kind?” If you teach yoga, the next question is, who did you train with?
There are so many different styles of yoga from super relaxing, to steamy and strong, to seated meditation or taking yogic philosophy into life choices. There is a practice for each goal, and sometimes the practices that seem outside of our most prominent aspirations can bring about the most change and growth. Finding the right practice, then the right teacher can be challenging and overwhelming, but when the right match is made, it can be a lovely and profound practice that can be ever evolving and life-long. Styles are listed alphabetically.
Acroyoga is a partner based practice blending yoga with acrobatics. A “base” and a “flyer” work together to explore movements and postures. This style aims to cultivate connection, community, and trust. Founders: Jason Never and Jenny Sauer-Klein
Anusara yoga was created by John Friend in 1997. Friend had studied multiple styles of yoga including Ashtanga, Iyengar, Sivananda, Kundalini, and Ananda. He completed initial training certificates from the Iyengar school. Friend has left the Anusara community after scandal in 2012. As a style, Anusara is based on a five principles called “Universal Principals of Alignment.” These include an open attitude, muscles hugging the bones, a combination of inward and outward spirals for aligning the body, and “organic energy” that expands outward. Energy loops are often used in alignment clarity. Additionally there are 3 focal points (pelvic, heart, and upper palate) that are used to align the body. The 3 A’s of practice, attitude, alignment, and action are the backbone of the practice. Classes may include the Anusara invocation chant, but chanting is generally not a large part of the practice. It can be a fairly spiritual practice through connecting with divine goodness.
Ashtanga yoga was created by K. Pattabhi Jois. It means 8 limbs in reference to the Yoga Sutras of Patanjali that includes practices of ethics, breath, physical postures, meditation, etc. Generally, ashtanga practice, also called Mysore, follow a specific sequence of postures called a series. There are 6 series, the last four of which are advanced series. Often Mysore practice is done at one’s own pace and skill level. A teacher may be present in the room, but students may start and end at different times, and are expected to know their series. There are led classes as well where students can learn the sequence. Traditionally the teacher will give their students permission to add postures or advance series. Mysore classes are often in the early morning, however led classes are at various times. The practice is physical demanding, synching a particular breathing style (ujjai) with movement. Chanting opens and closes the practice. The practice is more breath centric than alignment centric, depending on the teacher.
Bikram yoga was created by Bikram Choudhury in the 1970s. Bikram yoga is a set sequence of 26 postures and 2 breathing exercises practiced in a room heated to 95-108˚F with humidity of 40% for 90 minutes. There are no inversions in the practice. All teachings are standardized across teachers. Bikram studied with Bishnu Ghosh, younger brother of Paramahansa Yogananda. Bikram studios are franchises that must tailor themselves to Bikram Choudhury’s rules. Bikram Choudhury is the key figure in a documentary where he is accused of multiple accounts of sexual misconduct, and brings his past into question.
Baptiste Power Yoga was created by Walt Baptiste, and continues to be taught by his son Baron Baptiste. Walt Baptiste was introduced to yoga by his uncle who studied under Paramahansa Yogananda, author of Autobiography of a Yogi and teacher of Kriya Yoga. Baptiste yoga is based on five principles: breath (ujjayi), heat (90-95˚F), flow (vinyasa), gaze (drishti), and core stabilization (belly button to spine). The style is vigorous, heated flow sequences designed for conditioning. Sanskrit may or may not be used widely.
Forrest yoga is an intensely physical practice with focus on abdominal work, held postures and breath work. Normally practiced in a heated room at 85˚, the practice combines yoga, eastern teachings and Native American teachings. There are 4 pillars: breath, strength, integrity and spirit. Founder Ana Forrest
Hatha yoga is an umbrella term that suggests the practice includes physical postures. In some studios it refers to practices that are less flowy, gentler, slower in comparison to a vinyasa class that is faster paced and theoretically “harder.”
Integral Yoga is a practice of physical postures, breathing practices, meditation, spiritual study, selfless service, mantras and kirtan. Service and uncompetitiveness are foundational aspects of this practice. The postures are gent slow and accessible. There is often eye movement exercises after the opening chant, and yoga nidra to finish the practice.
Integrative Yoga Therapy is a practice that combines gentle adaptations of postures with creating exercises, guided imagery, and meditation to address specific health issues like heart disease and depression. Designed for medical and mainstream wellness settings. Founded by Joseph Le Page.
Ishta Yoga is the integrated science of hatha, tantra and ayurveda. It is a breath centered alignment oriented practice combining elements of Iyengar yoga and ashtanga yoga and incorporates subtle energy techniques like manta, visualization meditations to expand awareness and generate emotional well being. Create by Alan Finger, who with Maty Ezrathy and Chuck Miller created Yoga Works.
Iyengar yoga was developed by BKS Iyengar, who was a student of Krishnamacharya. Iyengar wrote many texts which have become the backbone of many teacher trainings including Light on Yoga. Iyengar yoga certification is rigorous and longer than most teacher trainings, requiring significant training with certified Iyengar teachers, followed by a series of long programs that elevate the teachers through the hierarchy of seniority. The practice is often prop-heavy, utilizing common props such as straps, bolsters, blankets, and blocks in addition more specialized props such as a rope wall. Iyengar yoga often does not have a flowing component, as many other types of yoga has. It asks students to be in postures for longer periods of time and refine alignment in profound ways, intricately connecting the mind to the body. The nature of Iyengar certifications also lends the teachings to delve deeply into the yogic philosophy, pranayama, meditations and ancient texts to support students in developing their practice. Emphasis on precise alignment, props and careful sequencing. Music is rarely played, and the practice is not considered a cardiovascular workout. An invocation is often used to open the practice.
Jivamukti is a vinyasa based practice founded in New York City through Sharon Gamble and David Life. Vigorous vinyasa with adherence to 5 tenants: shastra + Bhakti + ahimsa + naada + dhyana (scripture, devotion, compassion, sound, meditation). In the NYC studio, students are encouraged to participate in in-class private lessons where students work one-on-one with a teacher during a led group class for more customized practice. Practices often include chanting, mediation, pranayama, philosophy, music and a flowing sequence of postures with the goal of spiritual enlightenment.
Kripalu yoga emphasizes awareness to physical sensations, emotions, and thoughts. Postures, breathing techniques, relaxation and meditation are aimed at a deeper level of self awareness. Compassionate approach to self study as students modify and discover what works best for them. Tending towards a gentler practice depending on the teacher, the is a theme of breathe, relax, feel, watch and allow. Developed by Amrit Desai from teachings of Swami Sri Kripalvananda.
Kriya yoga/Ananda Yoga is a practice of pranayama, meditation, and right living. The goal of Kriya yoga is to create union with the Divine. Kriya yoga was the second system outlined by Patanjali. There are three exercises in Kriya yoga: self discipline, self study (Svadhyaya) and devotion to the “Lord.” To practice these exercises students engage in asana, pranayama, mantras, and study of sacred texts. Kriya yoga has been made popular by Paramahansa Yogananda, author of Autobiography of a Yogi.
Kundalini yoga combines spiritual and physical practices through the use of breathing techniques, meditation, chanting/mantras and rhythmic movements. Often specific sequences, known as kriyas, are utilized. Many practitioners will wear white and have some sort of cover for their head. Discussions on how postures and breaths stimulate glands and the nervous system are offered. arousing the dormant spiritual energy and directing up through the shushumna nadi. A practice likely starts with a breathing exercise, followed by a physical warmup and then alternating between kriyas and mini relaxations, before concluding with savasana. Founded by Yogi Bhajan.
Laughter yoga is a combination of deep breathing and laughing exercises that is said to release endorphins and reduce stress. Founded by Dr. Madan Kataria.
Om yoga is a style created by Cyndi Lee in New York City. Om yoga focused on alignment, vinyasa flow sequencing, and Tibetan Buddhism. While Om yoga center is no longer a studio in New York, teachers who trained in this mindset can be found all across the country.
Parayoga incorporates asana, pranayama, mudra (hand positions), mantra, meditation, visualization and kriyas. Founded by Rod Stryker, the practice strives to be a leading resource for dissemination of ancient yogic teachings and tantra, making the tools and practices accessible to all levels of students and teachers.
Power yoga is a general term of yoga that encourages fitness with less chanting and meditation. Power yoga lineages may be through Baptiste, Beryl Bender Birch, or Bryan Kest.
Prana Vinyasa Flow Yoga founded by Shiva Rae is a creative, energetic, and fluid form of vinyasa guided by the flow of panic energy through the body, resulting in near-continuous movement. Incorporates elements of ecstatic dance, moving meditation, Bhakti, Ayurveda, and music.
Prentatal is a form of yoga specifically geared towards the pregnant student. Due to the bodily changes that occur during pregnancy, from the increased joint laxity to the expanding womb, often prenatal is a slower practice with emphasis on breathing and connecting with the body. That may sound like a number of practices. The other big difference is the modifications that are offered to ensure participant(s) comfort.
Restorative yoga can be a general term for gentle yoga, or it can refer to a type of yoga created and popularized by Judith Hanson Lasater’s Relax and Renew® Restorative Yoga. We will focus on Lasater’s method here, which offers students fully supported postures during which the aim is wakeful relaxation to restore the balance of the nervous system. Lasater has a masters in physical therapy and a PhD in East-West Psychology, has written multiple books and participated in yoga research. Classes typically involve 3-6 postures held for 5-20 minutes each. The practice is based on the teachings of BKS Iyengar.
Sivananda is a slow paced, meditative class, encouraging proper breathing, flexibility, strength, and vitality. Classes follow a set sequence of breath and postures with structured relaxation between postures. Founded by Swami Vishnudevananda from teachings of Swami Sivananda.
Viniyoga is a “therapeutic” approach that focuses of adapting yoga postures to make them accessible for everyone. Developed by TKV Desikachar.
Vinyasa is a general term for a yoga practice that flows with the breath. Vinyasa means to take a particular seat. Thus, it could mean just about anything from meditation to power flow. In most cases, vinyasa classes have some variation of sun salutations, and then flow with the breath through a sequence of postures. It might be one breath per movement or, a few breaths per movement. Vinyasa can feel very choreographed, which lends itself to those who love dance and is often set to music.
Yin yoga is a form of yoga developed by Paul Grilley. Paul studied Taoist Yoga which focused on energy maps of the body often used in acupuncture. It is a practice based on long holds in postures with aims of affecting the ligaments and capsules. This practice is generally taught in a quiet environment. Poses are held for 3-5 minutes and are mostly floor postures. Those who have a tendency towards hypermobility may want to take caution with yin so as not to increase risk of injury.
Yoga Nidra is a style where the teacher guides students in a meditation that leads to a deep state of relaxation while still maintaining full consciousness. Ancient practice is said to help reduce symptoms of stress. Popularized by Satyananda Saraswati