At its most refined, yoga means union or connection. Practically: connecting the body and breath, moving through and holding specific positions for physical and mental wellbeing.
Of course, there’s a bit more to it than that, and a head-scratching breadth of different styles – each with its own approach. Some are centred on improving strength, stamina and flexibility. Some on addressing injuries and aches. Some are all about stilling the mind, or seeking spirituality. Some help you work up a sweat, or contort into a half-man-half-pretzel. Some offer all of the above. Here’s what the most popular styles promise.
Note: most classes are signposted by level (all levels, level 1/beginner and so on). These signposts are your friends – they’re the difference between practising happily and pulling a hamstring. Namaste.
Acroyoga
Best for those comfortable with personal contact (and gravity-defying leaps of faith), acroyoga is a playful acrobatics-meets-yoga style that puts you into pairs for a series of balance and bodyweight exercises. Fun and fairly vigorous, it aids (and asks for) concentration, strength and a bit of derring-do – the (infinitely Instagrammable) poster posture is “flying”.
See also: aerial yoga. Another modern school that sees you contorting around silken (reinforced) scarves suspended from the ceiling. Ideal if you want adventure and personal space.
Ashtanga
One of the more traditional, commonly practised styles, ashtanga involves moving fluidly (flowing) through a set series of standing and floor postures, repeating sequences that link the breath to movement. A strong, mid-pace style anchored by deep, controlled breathing: think sun salutations – and lots of them. Great for strength and a good stretch.
See also: mysore. Same principles, but you follow your own pace and breath.
Hatha
The mother of all yoga, hatha is the umbrella term for all physical yoga postures (asanas) and the base of most styles. The hatha you’re likely to meet tends not to flow, instead focusing on nailing the fundamental poses and technique. Great for those looking to learn the postures or avoid excessive movement – but don’t think the slower pace equals ease; this is a strong style.
Hot yoga
Considered the original “hot one”, bikram is undertaken in 40% humidity at 40 degrees, following an intense series of postures and breathing exercises over 90 minutes. Theory is that the heat loosens up the muscles, preventing injury and allowing a deeper stretch, while the (profuse) sweating encourages detoxifying excellence. Less intense is “hot yoga”: classes can be a little cooler, a little shorter, and don’t follow bikram’s strict structure.
Iyengar
Iyengar is hatha and then some: a slow-paced, perfectionist’s class that’s all about precision and mastering correct body alignment – then holding it. Rather than settling for poor positioning, props such as belts and blocks are used to help align your body. Although challenging and disciplined, this is an excellent entry point style, providing a solid basis for poses while building balance, body awareness, strength and flexibility.
Jivamukti
A modern, vigorous yoga grounded in hatha flow that builds in chanting, readings, music and maximum joy – if that’s what you’re into (which half of Hollywood is).
Kundalini
An intense, spiritual style with meditation and breathing techniques interwoven into postures, aimed at unblocking the chakras.
Power
High-intensity power yoga follows the flowing style of ashtanga or vinyasa but at a much punchier speed, helping yogis get a sweat on and a serious workout in. Practised at bikram-level heats and room temp, the athletic style is great for strength and endurance, but less advisable for anyone unfamiliar with basic poses.
See also: rocket. Another hardcore, high-powered and fast-paced style, rocket yoga stems from ashtanga’s poses. It was devised by the Grateful Dead’s personal yoga teacher, and so-named “because it gets you there faster”.
Restorative
The one to look out for if you’re injured (or apprehensive). Restorative yoga focuses on a mindful, measured style for minimum strain on the body and maximum respect for its limitations. Deeply relaxing, the simple, healing poses are held for longer than other styles, supported by iyengar-type props.
Vinyasa
A close relative of ashtanga, vinyasa is the broad term for uninterrupted, flowing movement between poses, guided by the breath (breathe in, move that there; breathe out, move this here). As such, it’s a dynamic style, quite aerobic, giving a good workout and stretch, but also providing a moving meditation and a nice overview, as teachers explain each pose and transition.
Yin
A slow-paced, meditative yoga with roots in China. Poses are held for extended periods and intended to avoid putting stress on the body. Usually passive and seated, yin leaves muscles relaxed, as gravity and time deepen the stretch. A healing and releasing style (candlelit yin yoga is so meditative it’s sedative-like).
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