Photo by Ginny Rose Stewart on Unsplash
Many people think of the physical yoga practice (asana) as one dynamic sequence consisting of Warrior I’s and II’s, Chaturangas, and Pigeon poses, but in reality there are numerous diverse lineages of yoga, some of which seemingly bear no semblance to one another. None is better than the other, and all have unique characteristics and benefits. This post breaks down the six types of yoga I teach to help you decide which class is best for you, followed by a description of the types of Specialty Yoga I offer.
Hatha
Hatha is a dynamic style of yoga intended to promote movement and balance in the body, breath, and mind. Poses are typically held for 3-5 breaths, and are often more suitable for relatively new yoga practitioners and for people with health conditions or injuries. During my hatha classes, we flow at a slower pace and back off our range (both extent of motion and complexity of the poses) in order to focus on the breath, practice presence in the posture, and have time to adjust and find balance in the body.
I highly recommend this traditional style of yoga for students unsure of what style they prefer, as it is a great point from which to branch out into other practices.
Vinyasa
Vinyasa means “linking breath with movement.” This is one of the most popular styles of yoga, and likely what you will encounter in a studio class. It is more physically demanding than hatha, as we move at a faster pace and don’t hold the postures nearly as long (since we are not holding the breath). Classes consist of “flows” – a sequence of poses bookended by chaturanga-to-updog or belly-to-cobra at either end to mark the start and finish of the flow. Vinyasa practices are much more fluid than hatha, and infinitely more creative than the traditional Ashtanga series (which has prescribed poses in a set order).
Power Yoga
Perhaps the style of yoga I am most passionate about! Power yoga uses vinyasa flows and the practitioner’s own bodyweight to deliver a low-impact intense cardio practice. Power yoga still emphasizes form and alignment as much as a vinyasa yoga class, and the breath is the driving force of a power yoga class: we link the breath with each movement, breathe through the nose, and inhales and exhales are equal lengths. Power yoga consists of vinyasa flows, but we move faster than in a vinyasa class in order to increase the heartrate and pump blood and oxygen throughout the body. We incorporate some bodyweight exercises, such as squats and pushups, to further increase the intensity of the practice. I often teach with fewer cues than in a vinyasa or hatha practice, which makes this class perfect for students familiar with the poses and seeking minimal cuing. Unlike hatha and vinyasa, power yoga emphasizes the transitions and flow from one posture to the next rather than holding each pose to refine its nuances.
Ashtanga-Inspired
The traditional Ashtanga practice consists of 6 different series, in which each series consists of specific poses in a defined order and the series are of progressive difficulty. Students must master each series before progressing to the next.
In Ashtanga-inspired practices, I teach a vinyasa flow of vinyasa/power intensity while borrowing poses from the traditional Ashtanga lineage (such as sun salutations). If this sounds confusing, it is essentially an intense vinyasa flow that features postures from the Ashtanga series. My favourite thing about Ashtanga-inspired flows is that they offer the creativity of a vinyasa practice, the intensity of a power yoga class, and elements from the Ashtanga lineage – a beautiful combination that makes this class unique and is a wonderful progression from traditional vinyasa practices!
Yin
Unlike any other style of yoga, Yin yoga originates from the Chinese Taoist tradition in addition to the Indian Hatha lineage. In Yin classes, we hold postures for 3-5 minutes in stillness so that the tissues have time to release. There is no muscular engagement, as the emphasis is on stretching the fascia and connective tissues (ligaments, tendons, etc.) instead of the muscles. During the hold, we focus on the breath and attempt to let go of thoughts and worries. The key to Yin yoga is finding your personal edge: never go as far as possible into a pose, instead stopping at a sensation level of about 5 on an intensity scale ranging from 1 (nothing) to 10 (pain).
Be sure to wear cozy clothes and bring plenty of at-home props to class for this relaxing and releasing practice!
Restorative
Restorative yoga may initially look very similar to Yin yoga, but there are some key differences.
- While we want sensation in a Yin yoga hold, there should be no sensation in a restorative practice – the body is completely supported by the ground and props.
- Restorative postures are typically held longer than Yin poses – usually 5-20 minutes. However, similar to Yin, we focus on the breath and attempt to relax during these holds.
- Restorative yoga is less focused on increasing flexibility and releasing the physical tissues, instead promoting nervous system health by giving the nervous system time to completely relax and restore. This is proven to aid digestion, decrease stress and cortisol levels, and allow our bodies time to do their “housekeeping.”
During my restorative classes, we focus on nourishing the nervous system and restoring our energy through healing postures. Be sure to wear cozy clothing, bring as many props as you have available, and have a blanket on hand to cover up during our practice!
Specialty Yoga
Finally, here’s a quick breakdown of the Specialty Yoga classes you may see on my class schedule:
- Themed workshops: workshops often run longer than the standard 1-hour class and are focused on breaking down one topic – for example, how to perform a specific pose correctly, an interactive discussion on Yoga philosophy, or an introduction to the Chakras.
- Strengthening/Flexibility/Balance: flow classes designed to help build strength, increase flexibility and range of motion, or improve balance (one theme per class – usually we do not combine multiple in a single class).
- Ayurvedic-inspired: classes designed to restore a balanced prakriti (doshic constitution) by practicing poses designed to increase or decrease certain doshas. We use specific yoga asanas to help counter the imbalances of your vikriti (environmental influences) and promote harmony in the body, mind, and doshas.
- Chakra-based: chakra-based classes either blend postures to balance all 7 chakras, or focus on a single chakra for the duration of the class.
- Injury-management: if designed correctly and safely, a yoga practice can be incredibly therapeutic and healing for different injuries, such as sprains, bursitis, muscle tightness, or weakness! Injury-management classes are safe for a range of injuries and special needs, as we do not practice deep bends or twists, fall-risk balancing postures, or other “dubious” poses. And as with any of my classes, students are encouraged to mention any injuries, special needs, or accommodations at the beginning of class so we can modify to ensure you have a safe and enjoyable practice!
- Limited mobility: I have direct experience in accommodating foot and ankle injuries after years of maintaining my self-practice throughout a series of reconstructive foot surgeries – much of the time being entirely non-weightbearing on one foot or the other! I am skilled at sequencing entire classes specifically to meet the needs of students with limited mobility, both in the upper body and lower body.