What's in a name? How to choose the right style of yoga for you

Posted March 29, 2009 11:00 pm

By Julie Merar Daily Herald correspondent

While the word "yoga" may conjure up images of twisting around on floor mats and breathing deeply, this ancient practice really is more than just sitting cross-legged and meditating.

Whether you are looking to ramp up your current workout, or just want to reacquaint your fingers to your toes, yoga offers something for all. Where to start? Kundalini, Iyengar, Ashtanga, Sivananda, Bikram - the names cast more confusion than light on this subject. Though most forms of yoga practice share similarities, knowing the nuances can help you get started on the right foot. Plus, not every style of yoga is for everyone. The best yoga path for you can be discovered with a little information and some knowledge of your own physical goals and limitations.

In the West when we use the word yoga we most often are referring to Hatha yoga. To get you started on the way to discovering the proper yoga style, below are a few descriptions of the more common Hatha yoga types.

Ashtanga: Power

The most vigorous form of yoga, and the preferred choice for athletes, Ashtanga yoga is light on meditation but heavy on developing strength and stamina. The poses are more difficult than those performed in other styles and are designed to build strength and flexibility.

Best for: This style is suitable for anyone in reasonable physical condition but should be avoided by those who are new to exercise.

Bikram: Heat

Rising in popularity, Bikram yoga is a system of poses that are performed in a standard sequence in a room heated to 100 to 110 degrees Fahrenheit. This style is fairly vigorous and requires a certain level of fitness on the part of students. Students are expected to learn poses by watching and listening to the instructor.

Best for: Enthusiasts of thrill seeking and high-endurance fitness routines are most likely to gain satisfaction from this challenging form of yoga.

Iyengar: Alignment

The most widely recognized approach to Hatha yoga, Iyengar is characterized by precision performance and the aid of various props to support postures and accommodates students of varying degrees of fitness, injuries, weakness and flexibility.

Best for: Iyengar is perfect for beginners and those who have not exercised in a while. It uses props such as chairs, straps, blocks and pillows to compensate for a lack of flexibility, which is helpful for anyone with back or joint problems.

Kundalini: Awakening

Kundalini yoga is designed to awaken energy at the base of your spine through breath, poses, chanting and meditation. Several forms of breathing techniques are used to clear the system and allow energy to flow into the energy centers located in the body.

Best for: Practitioners of Kundalini view it as a holistic form of yoga that applies to all aspects of life and does not focus exclusively on fitness.

Sivananda: Healthy Lifestyle

Sivananda integrates many forms of yoga, including a traditional Hatha approach. This gentle approach includes principles of relaxation, exercise, breathing, diet and positive thinking. Classes follow a sequence of breathing exercises, a routine of postures and deep relaxation and meditation.

Best for: Newcomers seeking a familiar series of poses and a spiritual boost through meditation and chanting will enjoy the supportive atmosphere of Sivananda classes.

Viniyoga: Gentle Flow

A slower more individualized form of yoga, Viniyoga develops strength, balance and healing. Poses and flows are chosen to suit the student's abilities.

Best for: Ideal for beginners, seniors, people with chronic pwain or in rehabilitation.

Where to study yoga Many park districts and fitness centers offer yoga classes alongside specialized yoga studios throughout the suburbs. Here's a sample of locations and some of the styles they offer: • Yoga Haven Studio, Algonquin, (847) 363-9642 or <a href="http://www.yogahavenstudio.com" target="new">yogahavenstudio.com</a> Style: Hatha • Willow Yoga, Arlington Heights, (847) 483-YOGA or <a href="http://www.willowyoga.com" target="new">willowyoga.com</a> Style: Hatha • Nirvana Yoga Studio, Barrington, (847) 277-1333 or <a href="http://www.nirvanayogastudio.com" target="new">nirvanayogastudio.com</a> Style: Vinyasa, Yin, Anusara • Fusion Mind/Body Studio, Elgin, (847) 567-6913 or <a href="http://www.fusionmindbody.com" target="new">fusionmindbody.com</a> Style: Vinyasa, Power, Ashtanga, Yogilates • Prana Yoga, Geneva, (630) 262-YOGA or <a href="http://www.pranayogacenter.com" target="new">pranayogacenter.com</a> Style: Hatha, Vinyasa, Ashtanga, Forrest • Total Body Yoga, Mundelein, (847) 772-9642 or <a href="http://www.totalbodyyoga.com" target="new">totalbodyyoga.com</a> Style: Hatha, Vinyasa Flow • Himalayan Yoga Meditation Center, Palatine, (847) 221-5250 or <a href="http://www.hymcillinois.com" target="new">hymcillinois.com</a> Style: Hatha • TriBalance Yoga, Schaumburg, (847) 301-7305 or <a href="http://www.hotyogis.com" target="new">hotyogis.com</a> Style: Hot, Ashtanga, Vinyasa Flow, Yoga Pilates

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