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For some people, the word “yoga” evokes ritualistic chanting, long breathing, and slow movement. For others, it means contorting your body into ever more complicated positions until sweat drips onto the mat.
In fact, it can be both – with much variation in between. It depends on the teacher, who may be trained in many of the many yoga styles: Hatha, Vinyasa, Iyengar, Ashtanga, Yin and more.
Although all styles involve poses, they differ in important ways. Even classes within the same genre can range from calming to vigorous.
So what’s the best type of class for a beginner?
“The best one is what works for you,” said Tim Senesi, who has been teaching yoga in Orange County, California for 22 years. “There are many different paths leading to the same goal.”
Here’s a primer on some of the most popular styles, followed by a big caveat.
The word “yoga”, which is derived from the Sanskrit for “union”, actually encompasses an entire discipline that includes movement, meditation, and lifestyle. Hatha, meaning “force”, is technically any kind of yoga class that involves asanas. For example, if you’ve ever heard of Surya Namaskar, it’s a basic sequence of 12 asanas that start a variety of classes.
When it comes to classes listed as hatha, however, they are generally gentler with more of a focus on breathing exercises. Poses are held for a few breaths and students usually move more slowly.
Hatha can be good for beginners who want to relax while improving flexibility and balance.
Another style, Yin, focuses even more on recovery by working to stretch the connective tissue of the muscles. Students hold poses for 5 minutes or more, allowing the body to settle into a pose rather than pushing.
A more vigorous, flowing form of yoga, Vinyasa coordinates movement with breath as you progress through asanas. Some higher-level Vinyasa classes move at a pace of one movement per breath.
Often they are called flow or power classes. They may be suitable for those who are more athletic, but teachers still recommend that students start with the beginner level.
“I wouldn’t really encourage them to start in a higher level Vinyasa Flow class because they don’t have the foundation to move safely through that,” said Anne Van Valkenburgh of Lanai, Hawaii. In a mix of genres for 18 years.
Another style, Ashtanga, is similar, except that it involves a set series that students repeat from day to day, often going at their own pace. As students become stronger, they advance to a higher series with more challenging poses, something similar to belt level in martial arts.
This style involves much of the same as Vinyasa, but classes are usually slower moving – although they are not necessarily easier. Through small adjustments the focus is placed on precisely aligned parts of the body. Poses are held for longer periods of time and students rely more often on props, including cushions, blocks or straps.
Iyengar is especially good for people recovering from injuries, or for those who are already active but want to get a foundation of yoga before moving on to different styles.
These days, most teachers mix different styles in their classes, and many classes are not billed with these terms. A few words describing the class should give you an idea of what to expect, but don’t be afraid to ask questions or reach out to individual teachers in the studio.
Ideally, look for a starting chain, but don’t worry if you can’t find one that’s right. Most teachers are happy to have beginners in their classes and will accommodate.
At most, commit to trying a few classes until you find the style or teacher that resonates with you.
“I feel sad when someone tries yoga once or twice and they’re like, ‘Eh, I don’t like it,'” Van Valkenburgh said. “There’s just so much out there that you’re missing something that’s super beneficial to your life.”
Editor’s Note: Albert Stumm writes about wellness, food, and travel. find out his work
This article was generated from an automated news agency feed without modification to the text.
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