Beyond Om: The Many Styles of Yoga

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Beyond Om: The Many Styles of Yoga

 

By Heather Hatfield

WedMD Feature Reviewed By Brunilda Nazario, MD

on Monday, August 11, 2003

 

 

Bikram, Astanga, Kripalu, Sivananda, Iyengar ... while these may

sound Greek to most people, they are actually different yoga styles,

derived from India more than 5,000 years ago. No longer only for the

flower children of the '60s, yoga is now mainstream, with more than

20 million people in North America practicing yoga as exercise for

the mind and body, according to the Yoga Education and Research

Center.

 

 

But with so many yoga styles available, it may seem like a daunting

task for the beginner to tell one from the next. Before you can

say " om, " seasoned yoga experts explain to WebMD the philosophy of

yoga, what the different yoga styles involve, and how you can pick a

style that is right for your body -- and mind.

 

 

The Philosophy

 

 

Hatha yoga is the yoga style that is mainly practiced in the U.S.,

and within it, are many variations, including Bikram and Iyengar.

Although these variations differ, each type -- no matter the branch

or name -- is based on the same underlying principle.

 

 

" The philosophy of yoga is that it focuses on the combination of

body, mind, and spirit, " says Elise Browning Miller, MA, a certified

Iyengar yoga teacher in Mt. View, Calif., who has been teaching

since 1976. " It's connecting with your self on a deeper basis. "

 

 

Yoga is about quieting the fluctuations of the mind, explains

Miller.

 

 

For instance, " If you are doing yoga, but you're thinking about work

or grocery shopping, it's not yoga -- its exercise, " Miller tells

WebMD. " With yoga, you need to bring your focus into the present. "

 

 

It provides a sense of peacefulness and well-being while energizing

you at the same time.

 

 

" Physically doing the asanas (the yoga poses) is translated as that

which is steady and with ease, " says Miller. " So there is a

stability within the poses and within your mind. Yoga can make you

very fit, it conditions your muscles, it energizes you, it helps you

breathe, gives you more tone and balance, and more of a feeling of

goodness about yourself. "

 

 

The Hatha Yoga Styles

 

 

The variations of Hatha yoga range from the physically challenging

to the meditatively transcending. According to the Yoga Research and

Education Center Web site, they include:

 

 

Iyengar yoga, which is the most widely recognized approach to Hatha

yoga, is characterized by precision performance and the aid of

various props, such as cushions, benches, wood blocks, straps, and

even sand bags.

 

 

" Iyengar is more focused on alignment, and even though it's not

always moving quickly, it's very intense and adapted for beginners, "

says Miller.

 

 

Astanga yoga involves synchronizing the breath with a progressive

series of postures -- a process producing intense internal heat and

a profuse, purifying sweat that detoxifies muscles and organs. The

result is improved circulation, a light and strong body, and a calm

mind.

 

 

Bikram yoga is a system of 26 postures that are performed in a

standard sequence in a room heated to 100-110 degrees Fahrenheit.

This approach is fairly vigorous and requires a certain level of

fitness on the part of students.

 

 

" Bikram is done in a room with a high temperature, " says

Miller. " There is less focus on alignment, and more on sweating and

getting a good workout. "

 

 

Viniyoga focuses on practicing a posture according to one's

individual needs and capacity. Regulated breathing is an important

aspect of Viniyoga, and the breath is carefully coordinated with the

postural movements.

 

 

 

Kripalu yoga is a three-stage yoga. In the first stage, postural

alignment and coordination of breath and movement are emphasized,

and the postures are held for a short duration only. In the second

stage, meditation is included into the practice and postures are

held for prolonged periods. In the final stage, the practice of

postures becomes a spontaneous " meditation in motion. "

 

 

Integral yoga made a debut at the Woodstock festival in 1969, where

yoga expert Swami Satchidananda taught thousands to chant, " om. "

This style aims to integrate the various aspects of the body and

mind through a combination of postures, breathing techniques, deep

relaxation, and meditation, and function is more important than

form.

 

 

Sivananda yoga includes a series of twelve postures, breathing

exercises, relaxation, and mantra chanting.

 

 

Ananda yoga is a gentle style that is designed to prepare the

student for meditation, involving consciously directing the body's

energy to different organs and limbs.

 

 

5 Tips to the Right Yoga Style

 

 

With so many choices available, just showing up at your local YMCA

for a yoga class might not cut it. What should you look for when

choosing a style? Experts give WebMD five tips to transcending the

confusion, starting with finding the right instructor.

 

 

1. " Look for an instructor that is professional and that has a clear

understanding of yoga in general so he or she can be helpful, " says

Tony Sanchez, a yoga instructor in San Francisco and president of

the U.S. Yoga Association. " The instructor should be able to

comprehend the different levels of the yoga postures and read a

person's needs so he can teach the exercises accordingly. "

 

 

2. " Educate yourself, " says Miller. " Do some reading and learn more

about the different styles available near you. "

 

 

3. Then it's time to try yoga.

 

 

" Try a class and see if you like it, " says Sanchez. " Do you like the

instructor? Does the instructor know what he is doing? Is he

knowledgeable? "

 

 

4. When you try a class, ask yourself if it is suitable for you.

 

 

" Iyengar is an easier yoga because it concentrates on more detail,

with fewer exercises but more attention to alignment, " says

Sanchez. " While Bikram and Astanga yoga are more extreme. These can

challenge a person beyond his or her ability, and this is where

there is more risk for injury. "

 

 

So know your limits, explains Sanchez.

 

 

" You should be able to understand how far you should push yourself

safely, " says Sanchez. " The instructor should be paying attention

that the students are doing the positions with proper alignment and

posture. And the students should decide if they are pushing

themselves too hard or not enough. "

 

 

5. When you find a style that is right for you body and mind, Miller

recommends wearing comfortable clothing and avoiding eating before

class.

 

 

Yoga for Everyone

 

 

" Yoga is good for everyone, " says Sanchez. " If you are strong, you

may want to build flexibility. If you are looking to build muscle,

you may want to choose the exercises that work on strength. "

 

 

There are so many different yoga styles available, explains Sanchez,

that everyone can find a style that is beneficial for them and start

working toward healthier minds and bodies.