Studios offer more variations of yoga than ever before, but don't let all the trends and gimmicky classes distract you. Be clear about what your goals are before you choose your path.
Yoga for the Athlete
- Flow: If you want to get in shape and tone up without bulking up, an exercise-heavy flow class is a good choice. When I first started yoga, I lost 40 pounds practicing heated power yoga or hot Vinyasa. These classes include plenty of lunges, core work and pushups, which are effective movements to build strength and burn calories fast. The temperature of a power yoga class is around 90 degrees, and you move very quickly through the poses. It is very fitting for those who want to sweat more and talk less about alignment and philosophy.
- Fusion: Classes that blend yoga and exercise are popping up everywhere. CorePower Yoga, for instance, is a newer, popular branch of the standard power yoga class. CorePower offers heated flow classes as well as yoga with resistance and weights. The weights will help increase the intensity and help you get a more chiseled physique. However, the stakes are much higher if you misalign. Another fusion of fitness and yoga combines yoga and barre, which involves a workout using a ballet barre. All of these options are focused on physicality and moving quickly to get a workout.
- Vinyasa: "Vinyasa" can mean many different things – so much so that it is difficult to tell exactly what you are signing up for when you attend a class. However, most Vinyasa classes move briskly in cadence with your breath. These classes are not heated, but that doesn't mean you won't get a good workout. While Vinyasa is fun and moving fluidly can be beneficial, these classes are not the best choice if you have an injury or joint pain.
- Bikram: Bikram yoga is also a very intense method that builds focus. It is a very different physical challenge than Vinyasa. The yoga studio is heated to a sweltering 104 degrees and it is humidified to 40 percent so you break a sweat almost immediately. In Bikram, you practice 26 postures in 90 minutes, and hold the poses for a set amount of time. Bikram teachers repeat the same script each class, and it is the same sequence every time. If you enjoy the intensity of the heat and thrive with consistency, you will excel with Bikram yoga. If you enjoy variety, you should consider a different class.
Alignment: If you have injuries or tend to be more tight and strong than flexible, an alignment-based class like align and flow, Iyengar or alignment-based Hatha is a good fit. The classes focus on subtleties where you learn by intellectualizing the biomechanical components of the practice. At some point, whether it is from getting hurt or just longing for more depth and knowledge about yoga and the poses, most people eventually seek out a slower, more thought-out, mechanical practice. Each class focuses on key alignment principles that provide insight on how to progress, and they are normally organized around a peak pose or a general focus. Additionally, alignment-based classes are great for beginners. You will move more methodically through poses and hold them longer than in a flow class. Pausing in a posture allows for more depth in a pose. This will provide a completely different challenge than moving at a quick pace.
Yoga for the Poet or Mystic
Yin and restorative yoga are perfect for those who love being still and who just need to stretch, restore and relax. In these classes, you will hold just a couple of positions for long periods of time. Exercise is involved in either style. Sequences are slow-moving and you use props to set up poses in a way that you can hold them for five to 10 minutes and attune them to your breath. If you are already on a grueling workout regimen, this type of yoga is a nice way to recover. By finding stillness in the poses, it becomes more of a meditative practice.
- Restorative: Restorative is focused on alignment and positioning your body in a way that engages your muscles to protect your joints. This often requires props or using the support of the wall. For example, you may be asked to lie on your back with your legs up the wall for five minutes. This pose encourages students to attune to their breath and body.
- Yin: Yin is slightly different from restorative yoga in the way instructors teach the poses. In this style class, you settle into the poses and stretch. There is less emphasis on engaging your muscles and, instead, you relax into each position.
If you are just looking to try something new and to not take yourself too seriously, there a couple options that are very playful and can be fun to try with a partner:
- Aerial: If you're feeling adventurous, you might try this style, in which the teacher helps you move through yoga poses while you are suspended in midair. I recommend trying a beginner's class first and be willing to laugh at yourself when you fall and enjoy the anti-gravity effect.
- Acro: Acro yoga normally involves coordination and time to build strength and to learn how to spot your partner. Usually, it takes some time for students to build self-awareness in their own bodies before trying these classes.
- Partner: Practicing with a friend is helpful to go deeper into your poses. Events are also a fun way to make friends and try a class with a twist. Workshops range from music-themed classes – think metal music paired with Vinyasa – to yoga followed by beer tasting.