All yoga styles aim to balance the body and mind, but they go about it in different ways. How do they differ and what’s involved? Stephanie Holland finds out.
All yoga styles aim to balance the body and mind , but they go about it in different ways. How do they differ and what’s involved? Stephanie Holland finds out.help you achieve stillness of the mind .
Hatha yoga has emerged as the dominant branch of yoga in the west, perhaps because it is characterised by physical postures (asanas) which make us feel like we’re getting a good workout. As a result, yoga styles like ashtanga vinyasa, iyengar, vinyasa flow and bikram have become very popular. They offer dynamic and physically challenging asana sequences that get the heart pumping and the sweat dripping!
The physical aspect of yoga, however, is just the starting point. “It’s to get to that point where you can sit for a long time comfortably so you can literally taste your mind in meditation practice,” explains Anne-Marie Newland, director of Sun Power Yoga. The goal of hatha yoga, literally meaning sun and moon and referring to the balance of the two, is to unite mind and body and, by doing so, enables us to experience stillness of the mind and, eventually, a more enlightened state of being. Maya Fiennes, teacher of kundalini yoga at MayaSpace, says that in order to sit like that you have to have a flexible body: “That’s why we do asanas”.
Many yoga styles combine hatha yoga, (characterised by the combination of asanas and pranayama (breath work)) with other aspects of yoga such as sound vibration, prayer, study, meditation and deep relaxation. Bramandana emphasises the importance of this balanced approach: “If we only practise asana and pranayama, we will not achieve the union between mind and body.”
Finding the right yoga style for you
Define your objective for yoga practice
“A lot of people come to de-stress; a lot of people come for the mental benefit, and a lot of people come because they want to move around and tone their bodies,” says Katy Appleton of appleyoga. “Some people want a slow practice; some people want a beginners’ practice; some people have got an injury that they’re working with, and the many different styles out there offer a great deal of difference in what they will do for the body and mind.”
Try out different styles and classes
Don’t be put off if you don’t resonate with a particular style or class. “As people progress they move from class to class and eventually they find the right class for them,” says Anne-Marie. Maya agrees: “I started with simple hatha positions and I came all the way to find kundalini. When I found kundalini I was like ‘oh my God, this is it!’”
Don’t underestimate the importance of your yoga teacher
Being able to relate to your teacher and admire their values is fundamental. Ask questions about the class and discuss your objectives with them. “I believe that when you find your teacher you understand; you connect to that teacher; you listen to what they’re teaching, and it makes sense to you,” advises Claire Missingham, teacher of vinyasa flow yoga.
Satyananda
At a glance: Satyananda yoga incorporates hatha yoga together with meditation and mantra into a single class. There is also a focus on incorporating other aspects of yoga in daily life in order to address the needs of the entire personality. The focus is on the quality and depth of practice with the intention of cultivating and developing greater awareness. Mantra is considered essential for creating immediate shifts in awareness.
In class: With an inexhaustible range of practices to draw from, each class will vary depending on theme and focus. Generally it will begin with short relaxation and chanting, followed by asana then pranayama and finally meditation and/or deep relaxation.
Perfect for you if…
• You like the idea of a more holistic approach to yoga that includes deep relaxation, meditation and mantra.
• Your goal is to develop self-awareness.
Find a teacher: A Google search will bring up several Satyananda yoga centres located around the UK.
Bikram
At a glance: Bikram Choudhury introduced ‘hot yoga’, based on the belief that it is more effective to perform asanas in a room that is heated to the working temperature of our joints and muscles. Twenty-six asanas are performed in a room heated to 40.55°c. The heat together with light, a strong monologue from the teacher and mirrors creates a dynamic and challenging practice.
In class: The class begins with an energising pranayama, followed by 26 asanas and finishing with a calming pranayama. Half of the asanas are strong standing poses; half are deep floor stretches. Each asana is performed twice; once for strength, the second for greater flexibility and a deeper stretch, and between each there is a short rest.
Perfect for you if…
• You are any level of strength, experience and flexibility.
• You are looking for a tough cardiovascular workout, and love to sweat!
Find a teacher: Check the classfinder on the Bikram Yoga College of India website: bikramyoga.com/studioLocator.php
Ashtanga vinyasa yoga
At a glance: There are six series of asanas. The first two cleanse and purify the body and the nervous system and the last four require extreme levels of control, grace, strength and humility. Once a series has been perfected, the practitioner moves onto the next. Ashtanga vinyasa is learnt as self-practice; however most studios offer led classes.
In class: Studios provide three- to four-hour windows for selfpractice. You take yourself through the asanas in your series of practice. Each asana is connected to the next by what is known as vinyasa, which is the synchronisation of pranayama (breath work), drishti (looking places), bandha (internal muscular energy locks) and movement, which is often referred to as a ‘flow’.
Perfect for you if…
• You like the idea of a dynamic practice with lots of movement and a physical workout.
• You want to build physical strength and stamina, as well as a strong core.
Find a teacher: Check out the teachers’ directory on the Krishna Pattabhi Jois Ashtanga Yoga Institute website for qualified ashtanga yoga teachers: kpjayi.org/teachers-directory
Iyengar yoga
At a glance: Iyengar is a carefully graded and systematic programme of asanas. Pranayama is gradually introduced once students have a firm foundation of yoga practice. Emphasis is on precision and alignment, planned sequencing, timing and the use of props (blankets, foam pads, wooden blocks and belts) to help achieve and maintain the correct alignment. Sequences include different types of poses such as: standing, twists, forward bends, back bends, inversions, shoulder stands and resting.
In class: A typical class consists of a series of asanas with the idea of developing the discipline to hold each for increasing lengths of time. Every class ends with a relaxation pose.
Perfect for you if…
You are any level of strength, experience and flexibility.
You’re a beginner: the precise view of postures encourages attention to detail and a deep understanding of the mechanics of the postures.
You’re looking for a controlled and disciplined approach to yoga practice.
Find a teacher: Check the Iyengar Yoga Association (IYA) website to search for classes and teachers: iyengaryoga.org.uk
Try this
The important starting exercise for every yoga student is alternate nostril breathing (anuloma viloma pranayama). Sit in any one of the meditative poses, keeping the spine, neck and head in a straight line. Close the right nostril with your thumb. Inhale through the left nostril, counting ‘om’ five times. Exhale through the same nostril whilecounting ‘om’ 10 times. Exhalation is always twice the inhalation time. Theproportion is 1:2. Repeat this exercise 15 to 20 rounds through the left nostril.
Now close the left nostril with your right ring finger and little finger, and inhale through the right nostril. Count ‘om’ five times for inhalation. Exhale through the same nostril while counting ‘om’ 10 times. That makes one round. Repeat for 15 to 20 rounds.
From The Complete Illustrated Book of Yoga by Swami Vishnudevananda, founder of Sivananda Yoga Vedanta International (sivanandabahamas.org)
Sivananda
At a glance: Known as the yoga of synthesis, the five principles include: proper exercise (asanas to strengthen the muscles, activate the heart and increase flexibility); proper breathing (pranayama, to calm the mind); proper relaxation (to deliberately relax each body part); proper diet (vegetarian, to cleanse body and mind), and positive thinking and meditation (to combat depression, stress and anxiety).
In class: The class might begin with some chanting and breathwork, followed by 12 asanas that stimulate the seven chakras (energy centres in our body), and finish with a relaxation exercise.
Perfect for you if…
You’re a yoga beginner: it allows you to get used to the postures and deepen your understanding of them. There is less emphasis on alignment than the iyengar system and more emphasis on breathing, concentration and relaxation. • You think you’d enjoy leading a yogic lifestyle.
Find a teacher: Check the International Sivananda Yoga edanta Centre website to find schools, teachers and classes: sivananda.org
Kundalini
At a glance: Kundalini yoga is said to awaken and release the dormant prana (energy) at the base of the spine – depicted as a sleeping serpent – to tap into our enhanced state of consciousness. Drawing from all systems and techniques, it involves many series of kriyas (targeted practices) that stimulate the immune system and awaken the heart chakra, with the specific goal of preparing the body for meditation. Each kriya is aligned to a certain part of the body (liver, kidneys, heart, etc) with its own set of associated asanas, pranayama, mantra and meditation.
In class: A class might begin with a short mantra and some stretching to warm the spine and increase flexibility, followed by a sequence of asanas and pranayama specific to the kriya in focus. This leads to a meditation (the goal of your practice).
Perfect for you if…
You are any level of strength, experience and flexibility.
You are looking for a higher state of consciousness from your yoga practice.
Find a teacher: Check the Kundalini Yoga Teachers Association website: kundaliniyoga.org.uk or the new Kundalini Yoga Teacher and Centre Directory on 3ho.org
Vinyasa flow
At a glance: Often described as ‘dynamic yoga’, vinyasa flow is a creative and dynamic practice which draws on the variety offered by ashtanga vinyasa, but also offers a more flexible route to experiencing more advanced poses. It combines intention, asana, music, mantra, affirmation and prayer. Each teacher develops their own sequence using different asanas, creative transitions and their own pace.
In class: The class might start with an intention, followed by a led sequence of asanas. The first half might be dynamic in nature, activating energy and focusing on strength and letting go of tension. The second half would then help to cool the body down and bring it back to balance. There might also be music, mantra, affirmation and prayer.
Perfect for you if…
You like the idea of a dynamic practice with lots of movement and a physical workout.
You have previous knowledge of postures and correct alignment (although not essential).
Find a teacher: Contact Claire Missingham for a list of vinyasa flow trained teachers in the UK: info@claireyoga.com
Some more branches of yoga
Raja Yoga – the use of meditation to cultivate and liberate the mind
Karma Yoga – charitable acts towards others done with meditative awareness and without focusing on the results of those actions
Bhakti Yoga – channelling the energy in our emotion towards a higher reality
Jnana Yoga – the study of ancient scriptures to develop knowledge and wisdom
Tantra Yoga – the use of ritual to expand consciousness and liberate energy
Laya Yoga – the use of mental and physical techniques to consciously ‘close down’ the sense of individuality
Kriya Yoga – he use of techniques that create spontaneous concentration to awaken kundalini energy
Japa Yoga – the repetition of a mantra or other sacred word
Nada Yoga – the use of sound vibrations and resonances
Glossary of common yoga terms
Asana: Most often translated as ‘posture’ or ‘pose’, asanas characterise the physical aspect of yoga.
Prana: The vital life force (energy) that we take in via the breath.
Pranayama: The harnessing of prana done through specific exercises in breath control.
Vi Nyasa: Breath synchronised movement that connects one asana to the next, infusing many yoga styles, such as ashtanga vinyasa, vinyasa flow and kundalini, with a distinctive, graceful ‘flow’.
Dri Sht: A ‘looking place’ that is assigned to each asana to focus and subdue the mind.
Bandhas: Internal muscular grips or ‘locks’ in the perineum, abdomen and chin that seal the energy and help to build strength within the asana.
Article by
Stephanie Holland
Article by
Stephanie Holland
By Stephanie Holland
