A Newcomer's Guide to Yoga

Over the past decade the popularity of yoga has grown tremendously in the United States. Longtime practitioners praise yoga for its physical, mental, and spiritual benefits. They believe that yoga not only keeps their bodies supple and healthy, but that it also helps quiet their busy minds and relieve stress.

A brief history

Yoga, in its earliest form, emerged more than 3,000 years ago. Over the centuries the discipline has grown, changed, and branched off into the various forms that exist today. Yoga is often referred to as a tree with six major branches, or disciplines. Some of these branches include forms of yoga that are more meditative, focused on taking selfless actions, or on cultivating wisdom. The branch of yoga most commonly practiced in the United States today is Hatha yoga.

Hatha yoga

The name “hatha” comes from a combination of the Sanskrit words ha (sun) and tha (moon). Hatha yoga is a physical practice that combines controlled breath, or pranayama, with a series of postures, or asanas. It is often described as a moving meditation. Under the umbrella of hatha yoga exists a number of specific variations on the practice — each with its own unique history and philosophy.

Iyengar yoga

This practice style of yoga is great for beginners. It’s a slow practice where attention is paid to every detail to get the pose right. Classes often incorporate a variety of props to help each person get the benefits out of the pose regardless of his or her flexibility.

Ashtanga/Vinyasa yoga

Ashtanga is a flowing style of yoga — meaning your movements go in sync with your breath. A traditional Ashtanga class begins with a few sets of sun salutations to warm up, followed by a preset order of poses. This can be appealing to a newcomer because it takes only a few classes to get the basic idea down.

Some classes may be labeled just “Vinyasa” or “flow.” This often refers to a more freestyle form of flowing yoga where the teacher mixes the poses but maintains the same flowing style and often still begins the class with a variation on the sun salutation.

Ashtanga and Vinyasa classes can be vigorous, but many people feel that these forms of yoga help restore balance and vitality in the body. Expect these classes to be moderately challenging but also very physically and mentally rewarding.

Bikram yoga

This style is also known as “hot yoga.” The practice consists of a set series of 24 poses done in a room heated to over 100°F. This can be an intense practice, and people either love it or hate it. If you go to a Bikram class, bring a towel and expect to sweat.

Kundalini yoga

Introduced to the United States in the 1960s, this style of yoga combines breath work, meditation, and chanting with movement. The philosophy behind Kundalini yoga is that we all have a wealth of energy at the base of our spine. This practice attempts to tap into that energy and use it to heal the body and bring vitality.

If you go to a Kundalini class expect to begin with a seated meditation and chanting, some breathing exercises, and then a slower series of poses.

Other forms of hatha yoga

So many additional forms of hatha yoga have branched off from its ancient roots. And many gyms and fitness centers are now offering their own hybrid forms of yoga. Yoga Journal, which is a great resource to learn more about yoga, harbors a wealth of information on the history and various styles on its website.

Choosing a class

The best way to choose a class is to assess your physical abilities and decide what benefits you’re looking for. If you want to calm your busy mind, a meditative class might work best. However, if you’re seeking to build strength, increase flexibility, and get a mind/body workout, then a flowing class is probably a good choice.

Also consider the venue where the class meets. While many gyms offer good yoga classes, purists feel that a lot is lost when yoga is done outside the yoga studio environment. Try both before judging for yourself, and be sure to try several teachers and styles. Even classes within the same style can vary tremendously depending on the teacher. Most off all, remember to enjoy yourself, relax, and breathe!

Always consult a physician before starting any exercise routine.