It can be somewhat difficult to decide which type of yoga is best for you. Consider your current level of fitness, prior experience with yoga and what you want to get out of the practice. There are dozens of alternatives to traditional yoga. Some are geared toward relaxation and meditation, and others focus on muscular strength and endurance.
Hatha Yoga
When people refer to yoga, they generally mean Hatha yoga, a practice that originated in the 15th century. Hatha is the basis of many alternative yoga styles. Hatha yoga is a gentle form of yoga, with much of the focus on breathing and slow movements. The postures are held for several minutes. This form of yoga works well for beginners, because the movements are slow and gentle. The time spent in postures lets you adjust and make sure you are performing them correctly. The postures were originally intended to prepare you for meditation, so practicing Hatha yoga can make you feel relaxed for longer periods of time. Proponents of Hatha yoga claim that its benefits include stress, anxiety and depression relief, along with flexibility, strength and enlightenment.
Bikram Yoga
Bikram yoga is a series of 26 postures performed in a hot and humid studio, heated to 105 degrees. The poses are each performed twice, beginning with the standing poses and progressing to the bending and twisting postures. The purpose of the heat is to allow you to go deeper into the poses, as warm muscles are more limber than cold. The poses are fairly challenging, so may be difficult for beginners to participate. However, if you are physically fit, but haven't tried yoga, Bikram might work for you, as there are only 26 poses to learn. Benefits include enhanced flexibility, stress reduction, enhanced circulation and cleansing the body through the release of toxins in perspiration.
Vinyasa Yoga
Vinyasa yoga is a faster paced style of yoga. In a vinyasa class you will change poses frequently. There is a fluidity of movement in vinyasa yoga. The movements are purposely coordinated with your breathing patterns. There is no typical vinyasa class, because no two classes are the same. Each time you attend, you will be exposed to a wide variety of postures, which works well for those who get bored easily. Some of the benefits include improved balance and flexibility, enhanced muscular strength and endurance, and improved coordination.
Ashtanga Yoga
Ashtanga is also known as power yoga. It is physically strenuous and requires constant movement. This type of yoga uses hatha yoga poses in a fast-paced environment to create internal heat to cleanse the body. Fans of this style of yoga include athletes. To effectively participate, you should be in excellent physical condition and able to tolerate heat. Benefits include enhanced strength, endurance and flexibility. It also improves circulation and joint mobility, and promotes detoxification of the muscles and organs.
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