Press "Enter" to skip to content

7 Types of yoga | Live Science

Different types of yoga have contributed to its sustained popularity for thousands of years. There are many ways to practice this ancient form of movement, and there is something for everyone. We have focused on seven types of yoga that are widely available to help you find the best yoga for you and your lifestyle.

With a history of 5,000 years, yoga combines movement, mindfulness and meditation in many ways. From gentle stretching and meditative breathing to deliberately sweating in a hot studio, there’s no doubt that there’s the type of yoga that’s right for you.

Read on to learn about different types of yoga while exploring the origins, styles and benefits of both mind and body.

• read more: Is yoga a religion?

7 types of yoga: Hatha yoga

Strictly speaking, hatha yoga is a comprehensive term that means “”, so it is important to start here.Discipline of power‘. In other words, any type of yoga that teaches physical posture is technically a grouper. But in reality, looking at a class advertised as “Hasa” can lead to a gentle, slow style with basic poses suitable for beginners.

There is debate about when and where hatha yoga first appeared, but it was intended to use physical acquisition to help you reach spiritual perfection. It is still often defined as including various combinations of poses and postures (known as asanas), breathing techniques (pranayama), and meditation, and like many commercial yoga classes, you have more body. Training may be a mental experience in class.

(Image credit: Getty)

Yoga is generally thought to help reduce stress as well as improve flexibility, range of motion and strength.Indeed, in a meta-analysis of research published in Journal of Evidence-Based Medicine The 2017 results show that hatha yoga is “a promising way to treat anxiety.” In short, it’s a great choice for those new to yoga.

7 types of yoga: Ashtanga yoga

Ashtanga Yoga is an athletic and rewarding style of yoga that follows a fixed order. This type of yoga was taught and popularized in the mid-1900s by K. Pattabhi Jois, a leading yoga expert in India. It is actually a form of Vinyasa yoga, where “Vinyasa” refers to a fluid movement that links one pose to another.

Ashtanga follows the same set of six specific asanas that flow into each other with synchronized breathing and work. This is a physically demanding technique that is said to improve the endurance and flexibility of the body. There is also the potential benefit of mindfulness as it must be present when moving through challenging sequences.

Studies published in the journal in 2016 Evidence-based complementary and alternative medicine We investigated the benefits of yoga for weight loss, suggested positive effects on both calories burned and participants, and reported reduced stress and food craving, and improved mood and self-esteem. This is because Ashtanga is physically tougher than others. If the type of yoga, weight management is important to you, it may be a good one to try.

Ashtanga is often confused with power yoga. Power yoga is similarly athletic, but does not follow a fixed pattern. Teachers often prefer to design their own vynasa flow routines to increase tasks and practice harder for senior students.

7 types of yoga: Bikram Yoga

Bikram Yoga was founded by Bikram Choudhur, an Indian-born American yoga guru who moved to the United States in 1971 and gained worldwide popularity with many celebrity supporters in the 1990s. This type of yoga consists of a series of 26 postures and two breathing exercises performed in a room heated to 104 ℉ (40 ° C) at 40% humidity, recreating the Indian climate that Choudhury knew. ..

(Image credit: Getty Images)

Hot yoga The class is probably inspired by Bikram Yoga, but may not follow the Bikram series of poses. Fever is said to increase participants’ flexibility, detoxify by sweating, and help keep the cardiovascular system cooler.Indeed, a study published in International Journal of Yoga In 2021, it was reported that cardiovascular health increased after 12 Bikram Yoga exercises.

Meanwhile, according to a review published in the journal Evidence-based complementary and alternative medicine In 2015, there is evidence suggesting that Bikram Yoga has a positive effect on metabolic markers such as blood lipids, insulin resistance and glucose tolerance. In other words, it may help people at risk for conditions such as cardiovascular disease and type 2 diabetes.

One of the studies in the review also showed that incorporating physical posture and breathing exercises helped the mind to exist, increased mindfulness from participants at the end of the study, and reduced perceived stress. I did.

7 types of yoga: Iyengar yoga

Founded by BKS Iyengar in India in the 1970s, this type of yoga focuses on posture accuracy and adjustment. Participants can use a variety of props, such as yoga blocks, bands, blankets, and cushions, to help keep the body in the correct posture.

Although it is a slower style of yoga than Ashtanga or Bikram, it requires a great deal of concentration to achieve the correct alignment of each posture and the ability to hold asanas for extended periods of time.

This style of yoga is useful for those who are recovering from an injury or who are very inflexible, as the props help them achieve their desired posture without overstretching.

According to a research project published in Journal of weight and exercise therapy In 2009, when subjects practiced Iyengar Yoga once a week, their flexibility increased in just six weeks.Studies published in the journal spine In 2009, participants who practiced Iyengar yoga during the trial also reported a significant reduction in chronic low back pain.If you are looking Yoga for back pain Or for other injuries, this may be a good type to try, but it is always advisable to consult a doctor before starting a new retirement home.

7 types of yoga: Kundalini yoga

Kundalini yoga, thought to date back to around 1000 BC, was first brought to the United States by Yogibajan in the 1970s, although its exact origin is unknown. It moves, breathes and sounds in the form of chanting and singing.

Kundalini is designed to activate a spiritual energy called Shakti at the base of the spine. A typical class begins with an opening chant and is followed by a series of breathing postures before closing with meditation or singing.

(Image credit: Getty)

The idea is that through kundalini yoga practice, you can send energy upwards from the base of your spine to the top of your head, stimulating the chakras (energy centers) along the way and providing many health benefits such as improving your mood. , Greater concentration, lower blood pressure, balanced metabolism, and improved strength. Are you having a hard time sleeping well?In the study cited by Harvard Medical SchoolParticipants slept an average of 36 minutes longer per night after practicing Kundalini yoga for 8 weeks.

7 types of yoga: recovery yoga

This type of yoga can be thought of as Iyengar’s calm baby sister. Developed by renowned American yoga instructor Judith Hanson, a student at BKS Iyengar, she adapted the use of his props to help and support the body as it calms down and rests. rice field.

Each pose can be held for up to 20 minutes, so you rarely pose in class, but the time you spend relaxing in asanas guided by a yoga teacher can be very effective as participants achieve a deep relaxation state. .. As a result, recovery yoga can contribute to improving your muscle flexibility and overall suppleness.

Relieving stress is also a great benefit of recovery yoga. Lying in these positions for extended periods of time provides a great opportunity to listen to your body’s signals and focus your mind.In a study published in Journal of Occupational Health In 2019, night shift nurses reported a significant reduction in psychological and physical stress responses after the group’s recovery yoga session.

7 types of yoga: Yin yoga

Born in the 1970s by American Martial Arts expert Pauly Zink, In Yoga is similar to Restorative Yoga in that it incorporates a slow-paced posture and stretches muscles and connective tissue at a deeper level.

Beginners start by holding these poses for a few minutes, but experts can hold them 10 times or more. The purpose of the exercise is to allow the body to fully relax in the asanas to slow the body, activate the parasympathetic nervous system, and relieve stress and tension both physically and mentally.

A journalized study of stressed adults PLOS ONE In 2018, we concluded that five weeks of Yin-Yang yoga practice helped alleviate participants’ sleep disorders. Therefore, if you’re having a hard time getting enough sleep, consider taking the shade and enjoying the benefits of bedtime.