What types of yoga are there and which one suits you best?

Yoga, born in India more than three thousand years ago, has developed different variants. Some types of yoga they lean more on tradition, while others have adapted to new ways of life and places of practice. Whatever the label or name that the variant adopts, it must act jointly on the mental, emotional, spiritual and physical planes to achieve its balance and union.

There is no better or worse yoga, the optimal one is the one that makes the person feel good and encourages him to continue practicing. Children, young people, sedentary or athletic adults, pregnant women, the elderly… anyone can practice some form of yoga.

Why do you want to practice yoga?

Although, in the classical sense, yoga is a physical path towards the unity of body, mind and spirit, there are those who start with it to increase the strength and flexibility of their muscles; who does it to calm the mind and relax; who takes it as a workout to recover from an injury or to feel better physically; and who starts simply out of curiosity, to know what is this “yoga” that is talked about so much.

Each practitioner looks for something different in “his” yoga; That is why it is important before starting to know what you are looking for and what the chosen form of yoga can offer.

It is true that many varieties of contemporary yoga are associated with sculptural bodies of Hollywood actresses and singers, who have made styles such as ashtanga or vinyasa-flow fashionable, but we must not forget that the practice of yoga, no matter how physically demanding it is, goes far beyond any type of exercise . The ultimate goal of the practice is to silence the mind.

If you are thinking of getting started in the world of yoga, you may be interested in the online yoga course for beginners from Escuela Cuerpominte.

How the different variants of yoga are classified

The word “yoga” (in Sanskrit, “bond” or “union”) alludes to the union of the body, mind and spirit. Traditionally, the classical paths of yoga are: the gnana (yoga of knowledge), the bhakti (of devotion or mystic), the Karma (of disinterested action), the rajah (yoga “king”) and the kundalini (for the awakening of energy). These last two are the ones with the most followers in the West: the first through hatha yoga (the physical form of raja yoga) and the second through a practice that preaches the release of energy from the body.

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Hatha yoga is the best known and most widespread in Europe and the United States, and from which more styles or variants have been derived. The hatha, which in Sanskrit refers to the sun and the moon as a metaphor for the duality of life and the positive and negative energies that combine in the human body, restores the balance of the body, relaxes the mind and redirects the energies.

Hatha yoga, and its variants such as anusara, ashtanga, iyengar or vinyasa, works the control over the body to promote control over the mind and the emotions. However, the practice of any of these variants, however dynamic they may be, should not cause excessive fatigue nor acquire the slightest competitive character.

Sometimes it is not easy to classify a type of yoga nor establish the border between two variants since the techniques, dynamics and postures (asanas) on which they are based, inevitably intermingle, since, after all, it is the same discipline. However, the many variants can help improve or work on specific aspects both external and internal.

if you intend improve posture and alignment of his body, styles like the hatha, the iyengar or the anusara They can be very helpful, although while the first two hold the postures for a considerable time, the third places more emphasis on becoming aware of how energy flows in the body during practice.

If what is pursued is energy mobilizationother styles like kundalini or sivananda may be more recommended.

who seeks more vigorous practicesyou should opt for the ashtanga or some of its variants, such as vinyasa-flow, which encourage toning and purification of the body. He bikramwhich is practiced in a room at forty degrees of temperature, achieves a rapid purification of the body.

Whichever practice is chosen, the important thing is to find one that works for us, and a good teacher whose teachings encourage you to continue practicing.

Types of yoga and their characteristics

hatha yoga

Founder. Shiva Mahadeva (15th century), although its dissemination is attributed to his disciple Goráksha, who wrote several books on hatha yoga.What does it consist of. Combine the practice of postures (asanas) with breathing exercises (pranayama) to achieve a restorative relaxation.what to expect The traditional practice is slow, conscious and regulated. The postures are held for a few seconds to stretch and make the muscles more flexible. The movements are conscious and precise.For whom? Beneficial for those seeking peace of mind through gentle but intense movement.Curiosities. It is the most widespread method worldwide.

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sivananda yoga

Founder. In 1957, Swami Vishnudevananda (1927-1993) left the Himalayas to carry out the will of his teacher Swami Sivananda to spread the teachings of yoga in the West. In 1959 he founded the first Sivananda Yoga Vedanta center in Montreal (Canada).What does it consist of. A spiritual practice that emphasizes the Vedanta philosophy and the recitation of mantras. The five principles that constitute its essence are: exercises (asanas), breathing (pranayama), relaxation (savasana), vegetarian diet and positive thinking through the practice of meditation (dhyana).what to expect The session begins with relaxation, followed by some warm-up and breathing exercises, and continues with physical practice, which focuses on twelve basic postures. End with meditation and chanting of mantras in Sanskrit. Classes usually last two hours.For whom? Recommended for those seeking spiritual fulfillment.Curiosities. It has centers around the world, run by a group of mostly Western swamis.

iyengar yoga

Founder. BKS Iyengar (1918).What does it consist of. It makes one aware through attention to anatomical precision. Emphasizes the alignment of posture and technique.what to expect The poses are held for longer than in other types of yoga. Most classes include standing, sitting, twisting, and inverted poses. The explanations are very detailed and exact, and the use of tools is allowed like tapes and “bricks” to get into and hold the poses.For whom? It is recommended for those who need a precise explanation of the postures for their understanding. It can be useful for postural corrections and injury healing.Curiosities. BKS Iyengar wrote the book “Light on Yoga” in 1966, with more than 600 photos in which he himself illustrated the postures and breathing techniques. This book, which has become a classic, is considered to have brought yoga to the great Western public.

ashtanga yoga

Founder. Sri K. Pattabhi Jois (1915).

What does it consist of. A series of postures are linked by vinyasas (fluid and repetitive movements) and are synchronized with highly energetic breathing (ujay), which causes intense internal heat and encourages relaxation. elimination of toxins.what to expect It has six series. You start with the first one and the teacher adds postures as the student progresses. The classes are very dynamic.For whom? For those who enjoy both physical and mental challenges.Curiosities. Ashtanga means “eight parts”: ashta (eight) and anga (parts) and refers to its eight spiritual practices.

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kundalini yoga

Founder. Yogi Bajan (1929).What does it consist of. It is based on repetitive movements that differ from the styles that derive from the hatha. The objective is release the energy (kundalini) which is concentrated at the base of the spine so that it awakens the conscience.what to expect The classes focus on hriyas, or sequences, designed for a therapeutic purpose. They include breathing “fire”, chants and mantras.For whom? Optimal for those who want an intense spiritual practice.Curiosities. The “kundalini” energy is also called “the power of the serpent”, since it is represented by forming three rings at the base of the spine.

bikram yoga

Founder. Bikram Choudhury (1946).What does it consist of. A series of 26 postures repeated twice in a room at 40ºC to warm up muscles fast, promote detoxification through sweat and increase heart rate.what to expect Most classes do not include inverted poses.For whom? Those who prefer a routine and appreciate the heat of India.Curiosities. In 2002 Bikram created controversy when he copyrighted his series of poses.

Vinyasa-flow or Power yoga

Founder. It is an American variant of ashtanga yoga.What does it consist of. Based on the ashtanga but more free.what to expect They are flowing sequences of asanas, coordinated with the breath. Sessions can be vigorous or meditativedepending on the teacher, who is the one who sets the pace.For whom? For those looking to get in shape and be inspired by other aspects of life.Curiosities. In Sanskrit, “nyasa” means “to put” and “Vi” means “in a special way.”

anusara yoga

Founder. American John Friend (1959).What does it consist of. Based on tantric philosophy, it combines attention to alignment with awareness of the flow of energy in the body, and the goal of achieving revelation of the divine nature of each. Once the physical foundation is well placed, the practitioner can detach from everything and open up to something greater than himself.what to expect The classes vary according to the creativity of the teacher. Each session begins with an invocation and has a theme oriented from the heart.For whom? Recommended for those who enjoy detailed explanations and want to work on self-esteem.Curiosities. In Sanskrit it means “flowing in grace”.