Yoga has emerged as an exercise fad, commonly associated with a tight, toned physique and trendy spandex suits (traditionally, an oxymoron). Those who do it, swear by it - and with such a lofty clientele, including celebrities, athletes, and business leaders, it’s no wonder that the sport’s popularity is booming.
The proven benefits of yoga go far beyond chiseled abs and arms. According to a study conducted by Yale University School of Medicine in 2004, people who practice yoga reduce their blood pressure, pulse, and risk of heart disease. These health benefits are likely attributed to reduced stress, as those who practice yoga tend to have less trouble managing stress and anxiety. The emotional impacts, helping “yogis” remain more optimistic and productive throughout their day, is unique to a regular yoga practice which is not true of other exercise.
If you are considering adopting yoga into your exercise routine, you may beoverwhelmed by the wide variety of types, each with its own focus, benefits and level of intensity. Here are a few of the most popular types of yoga, to help identify your best practice:
Ashtanga yoga: This yoga was created to challeng athletes by implementing a rigorous sequence of poses, including standing and seated poses, back bends and inversions with no periods of rest. Benefits of Ashtanga yoga are primarily associated with increased muscle density. Those seeking the best results practice between five to seven times each week.
Vinyasa yoga: “Vinyasa” is a Sanskirt word meaning “flow,” and is one of the most popular forms of yoga for beginners. Transitions between postures are fluid in motion, as each pose leads easily into the next. Instructors are free to create their own sequence of positions with varying lengths and intensity, making each class period unique and challenging.
Hatha yoga: “Hatha” is a generic term used to refer to any basic yoga sequence. These yoga sessions generally include a relaxed succession of beginner’s poses, and can be adapted to any length of time. The benefits are also basic, including increased flexibility and relaxation with regular practice.
Bikram yoga: Held in a room heated to 105-115 degrees Fahrenheit with 60% humidity, this yoga applies extreme heat for extreme benefits - not to be confused with “hot yoga” which is held at 90 degrees Fahrenheit. Classes are 90 minutes in length and include a series of 26 postures adopted from a typical "Hatha" yoga sequence. Each posture is performed twice and separated by twenty seconds of rest, or Savansana (“dead body pose”). The studio’s heat helps to increase flexibility, while detoxing the body and maximizing calorie burn. The 26 postures work every muscle of the body, and have been proven to benefit joint injuries and inflammation, as well as strengthening and straightening the spine, promoting digestion, and boosting overall health and immunity.
Laughter yoga: This type of yoga is the ultimate opportunity for emotional relinquishment, provoking laughter via eye contact and childlike playfulness while focused on specified breathing exercises. Regardless of whether the first session evokes 'fake giggles', the onset of joy and release of endorphins which follow continually brings yogis back for more. Research has shown that laughter increases "feel-good" hormones in the body and decreases stress levels. Other benefits include improvements to blood flow, oxygen intake, and your immune system.
There are many addtional types of yoga which present different challenges and their own benefits. Which type is best for you will depend on your individual interests, athleticism, and the focus of your practice. The most valuable benefits come with continued practice, as many people describe yoga as a “lifestyle,” reporting healthier eating habits, increased confidence, and a generally more positive outlook over time. In addition to these benefits, yoga offers a community base which can be found in all areas around the world. When you are welcomed into the yoga room, there is a pervasive mentality that your motives, strengths and weaknesses are not questioned. Rather, the only requirement is that you challenge yourself – both physically and mentally – by pushing beyond the limitations of where you are that day. Each day will bring a new practice with different challenges; and with continued practice you will learn to approach these fearlessly, leaving the studio a more relaxed and confident yogi.
Resources:
http://health.usnews.com/health-news/diet-fitness/fitness/articles/2010/...
http://life.gaiam.com/article/beginners-guide-8-major-styles-yoga
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