Does the yoga room and teacher give you a good feeling? Environmental factors like this make a surprising difference when picking a yoga class. — dpa
Sensing your body, letting go of stress, being fully at one with yourself.
Dedicated practitioners of yoga are familiar with the fine feeling they get from this ancient Indian physical, mental and spiritual discipline, both during a session and long after they've rolled up their mat.
But many newbies who'd like to try it can be bewildered when they check out the course plan of a yoga studio or gym offering yoga classes.
There's a wide variety of yoga styles, their names in Sanskrit terms or those of the teachers who developed them. What are they all about?
Here's a brief rundown of three of the most common ones.
Hatha yoga
This is for anyone looking for a gentle introduction to yoga.
"Hatha yoga is the basis for all modern yoga styles," says fitness instructor and author Uschi Moriabadi.
A hatha session includes both physical postures, called asanas, and breathing exercises, or pranayama.
The yoga instructor typically puts the latter, which are easier, at the end.
A session usually starts with light, introductory exercises followed by asanas that are often held for several breaths.
It's ideal for beginners, Moriabadi says, since they have enough time to get comfortable with the various postures and discover how each feels.
Vinyasa yoga
Suitable for those wanting to get into a "flow".
Yoga is serene – you don't work up a sweat, right?
Well, if you try vinyasa yoga, you may well think again.
"It's a very active style of yoga," says Moriabadi.
There are repeated sequences of postures, with quick flow from one to the next. In other words, it's dynamic, and as a result, strenuous.
"For people who don't exercise much, a session can be very challenging," Moriabadi notes, particularly if you're not yet sufficiently familiar with the proper execution of the various asanas.
Sticking with it can pay dividends though.
What vinyasa yoga fans love about this style is that the flow through the postures calms their mind and enables them to become one with the moment.
Yin yoga
This is for seekers of pure relaxation.
If you'd like your session on the yoga mat to be restorative and meditative, then yin yoga is for you.
"It's a very relaxing, rather passive yoga style," Moriabadi says, as it's characterised by seated asanas taken very slowly and held for longer periods of time – generally from three to six minutes.
Props such as pillows, blocks, blankets and belts are used to make the postures as comfortable as possible.
Yin is a good style for beginners, says Moriabadi, and especially for anyone with a desire for stillness and relief from tension.
"For stressed people in particular, it can be beneficial," she remarks.
A yin session focuses strongly on letting go both physically and mentally.
Different types
There are many other yoga styles as well.
Kundalini yoga, to name one, puts a strong focus on spirituality – mantras are sung together, for example.
In aerial yoga, asanas are performed on a large fabric hung from the ceiling, typically in a loop.
You could feel queasy if you're prone to motion sickness though.
Trial sessions are a good way to learn which yoga style you like and are comfortable with.
Listen to your body, advises Moriabadi, and ask yourself, "How did I feel afterwards? What went through my mind during the session, and how likeable was the instructor? Did he or she clearly explain the exercises and correct me when necessary?"
It's a positive sign if the session felt good and was enjoyable, Moriabadi says, as "only then can your body, mind and soul become one." – dpa
