The many styles of asana practice

Yoga styles are a modern invention. In traditional yoga there were lineages and schools of yoga, so a student would approach a teacher to learn from him/her and stick to that teacher for the rest of their life. Yoga was a highly individualized approach in which a teacher would tailor the practices according to the student's needs and abilities. Sometimes the teacher would refuse to accept a student however if the student was persistent they would have to undergo a series of tests before being accepted.

Those were different times and today’s yoga styles didn't exist.

Ashtanga: Popularized and brought to the west by Pattabhi Jois in the 1970s. This is a rigorous style that follows a specific sequence of postures (Primary, Intermediate and Advanced). It is similar to vinyasa in that each movement is linked to a breath.

Bikram: Bikram Choudhury, in the 80s, developed a style where 26 asanas, always practiced in the same order, are done in heated rooms.

Hatha: All forms of physical yoga are hatha yoga; based in asanas / postures. Typical hatha classes may not “flow” rather move logically from pose to pose (example seated poses, followed by standing poses, followed by seated poses, followed by supine/on the back poses). There is a strong focus on alignment, without explicitly linking the poses.

Iyengar: Developed by B. K. S. Iyengar. This is a very meticulous style of yoga, with attention to finding the proper alignment, for you, in each pose. This practice involves holding each asana for longer periods of time and refining the posture to find the correct alignment to achieve the benefit.

Restorative: Restorative yoga is a delicious way to relax and soothe frayed nerves. Restorative classes use bolsters, blankets, and blocks to prop students in passive poses so the body can experience the benefits of a pose without having to exert any effort. A good restorative class can be more rejuvenating than a nap.

Yin: A type of restorative yoga introduced by Paulie Zink. This style was originally designed to help yogis sit longer, and more comfortably, in meditation, by stretching connective tissues/fascia around the joints. It is a passive practice that involves variations of seated and supine (reclining) positions held for longer durations. For beginners 1 min – 2 min; for experienced practitioners up to 10 min or more! Don’t think that this passive practice doesn’t take effort, it does, and quite often due to the stillness it can take more effort than a fast paced class.

Vinyasa: Vinyasa (pronounced “vin-yah-sah”) is a Sanskrit word for a phrase that roughly translates as “to place in a special way,” referring—in hatha yoga—to a sequence of poses. Typical vinyasa classes offered at studios tend to be faster paced with a focus on linking the breath to each movement. Be prepared to have quivering muscles when done and a clear mind.

Power Yoga: Originally developed by Beryl Bender Birch this practice is more strengthening and cardio focused. Typically this is a type of vinyasa practice that is focused on building internal heat, increasing stamina, strength, and flexibility. If you think vinyasa is an easy style, this one should leave you physically worn out.

The list goes on: If you see something you don’t recognize or aren’t sure what it means ask the owner of the studio. Some questions you may want to find out include the pace of the class, temperature (warm is typically in 80s, hot is typically over 90), and level of experience suggested.

How do you choose which style fits you: Go and try them all! Unless, like me, you have an aversion to working out in hot environments, then I wouldn’t suggest trying the hot classes like Bikram.

-Desk Dwelling Yogi