There are various different types of Yoga that we have all probably heard of. Some of them have become “Americanized” for lack of a better term. Below breaks down the most common types you’ll see in today’s fitness clubs. Further, the roots of Yoga are outlined for your information. There are various type of yoga but all these types are very different in one way or the another. These differences can be coordination of breath and movement, holding the postures, or the flow from one posture to another and strict alignment of the body. Ashtanga Yoga, Iyengar Yoga and Viniyoga are the three main types of Yoga which were developed by Astanga, Iyengar and Viniyoga who were the students of Shri Krishnamacharya. Two other types, Integral and Sivananda, were created by the disciples of the famous guru Sivananda.

Different Type Yoga

Ananda Yoga

Ananda Yoga is a classical type of Hatha yoga that uses asana and pranayam to awaken, experience and control the subtle energies within oneself. Its main object is to use those energies to harmonize body, mind and emotions, and above all to attune oneself with higher levels of awareness. Ananda Yoga is a relatively gentle and inward experience, which was developed by Swami Kriyananda, a direct disciple of Paramhansa Yogananda.

Anusara Yoga

Anusara means to step into the current of divine will, or follow your heart or flow with grace or to move with the current of divine will. This style of Yoga was developed by John Friend. Anusara yoga is described as heart-oriented, spiritually inspiring and grounded in a deep knowledge of outer and inner body alignment. In this yoga the student’s various abilities and limitations are deeply respected and honored.

Hatta Yoga

A gentle form a Yoga, the most common form that focuses on basic postures that flow in and out with emphasis on breathing techniques. Hatha yoga includes all physical types of yoga and is rooted in the types found below.

ASHTANGA

Composed of 6 set series, each of increasing difficulty. Poses tend to be mostly advanced poses. Ashtanga yoga is meant only for those persons who want a serious workout, not for those who just want to take it leisurely. Ashtanga yoga was developed by K. Pattabhi Jois. In this yoga the learners have to move through a series of flows and jump from one posture to another to build strength, flexibility and stamina. The power yoga is based on Ashtanga.

VINYASA

More intense that Hatha, poses are linked together in a flowing sequence that require participants to move from the floor to standing positions. Viniyoga is a methodology of developing various practices for individual conditions and purposes. Viniyoga was developed by Sri. T. Krishnamacharya and later continued by his son, T.K.V. Desikachar. The main features of this Yoga are the careful integration of the flow of breath with movement of the spine, with sequencing, adaptations and intensity dependent upon the overall context and goals. Pranayama, Meditation, Reflection, Study and various other classic elements are also taught in this part of Yoga.

KUNDALINI

Kundalini Yoga was developed by the Yogi Bhajan in the year 1969 in the west. This yoga mainly focus on the controlled release of Kundalini energy. The practice involves classic poses, coordination of breath, movement and meditation. Focuses on deep, very rhythmic breathing and prepares the body for state of meditation. Also focuses on bring energy into the body through intense visualization.

BIKRAM and HOT YOGA

Consists of 26 postures that are performed twice in a studio heated to higher than 100 degrees. Bikram Yoga was developed by the Bikram Choudhary. In this yoga, one performs a series of 26 asanas designed to “scientifically” warm and stretch muscles, ligaments and tendons. Bikram Choudhury studied yoga with Bishnu Ghosh, brother of Paramahansa Yogananda.

IYENGAR

Stresses the alignment of the body and perfecting poses. Participants will learn true limitations as they hold positions for long periods of time. This type of yoga also incorporates props. Iyengar Yoga was developed by the B.K.S. Iyengar who is one of the best known yoga teachers and thus named after him. Mr. Iyengar created one of the most popular styles of yoga in the world. In this yoga there is precise alignment of postures as well as the use of props such as blocks and belts.

Svaroopa Yoga

Svaroopa Yoga was developed by Rama Berch. It is a consciousness-oriented yoga that also promotes healing and transformation. In this type of yoga one learns different ways of doing familiar poses. This type of Yoga mainly emphasize on the opening of the spine by beginning at the tailbone and progressing through each spinal area in turn. Every pose integrates the foundational principles of asana, anatomy and yoga philosophy, and emphasize on the development of transcendent inner experience, which is known as Svaroopa by Patanjali in the Yoga Sutras.

RESTORATIVE

Implements the use of yoga props and supports for participants with injuries. Ideal for people wanting deep relaxation through a safe, supportive manner.

POWER YOGA

An Americanized version of Ashtanga, similar to Vinyassa that intensifies poses by moving more rapidly between one pose to the other. Poses test one’s endurance and challenge the physical limitations of the muscles and core.

The benefits of yoga are countless. Yoga is one of the ancient life healing technology which has been practiced in India and world for various centuries. It is an important, natural, preventive measure to ensure good health and well being.
This website is designed to help both men and women learn how to enrich their lives by incorporating Yoga practice into their lives. BodyAliveFitness is a source of information to learn how to reconnect with yourself, benefit from its values and help you realize what it can do to change your life.

The benefits of Yoga are plentiful. Yoga helps to improve muscle tone, flexibility, strength and stamina and reduces stress and tension. It boosts up the self esteem and improves the concentration and creativity of the human being. Yoga also helps to reduce fat, thus an important measure to remove obesity. Yoga also improves the circulation of blood and also stimulates the immune system. Besides this, yoga also helps to manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress and various other physical and mental problems. Yoga is a complete science and art that not only emphasis on physical health but also ensures mental and spiritual health of an individual. Some of the general benefits of Yoga include: 

* It Improves muscle tone, flexibility, strength and stamina

* It helps reducing excessive body fat

* It Improves circulation and stimulates the immune system

* It keeps one young and healthy  

* It helps to lower the levels of lactate, cholesterol etc

* It maintains blood pressure

* It reduces stress and tension, anxiety, depression, irritability and moodiness

* It enhances self esteem and improves concentration and creativity

* It helps to heal old traumas and enhances emotional stability

* It increases brain wave coherence and improves comprehensive ability and memory

* It encourages interdependence between mind, body, and spirit and helps an individual to attain the union between a person’s own consciousness and the cosmic consciousness.

Summarized Health benefits of all types of yoga

HEALTH

Learn to achieve mind-body wellness by concentrating on the mind-body connections you make through yoga poses (asanas). By physically feeling the mat against your body, the breaths taking place in and out of your body and the calming sensation of positive thoughts will enable you to heal your way to a new, healthy you.

Yoga Benefits Stress Relief

Stressful situations are inevitable and party of our daily lives. The ability to recognize how our bodies react to stress empowers us with the ability to control or manage that stress. Yoga in turn does just that, it helps us learn what is the cause of our stress, how to deal with stress once it arrives and hopefully, master the technique of calming the body in a proactive attempt to hedge stress before it consumes us.

Yoga Benefits Better Digestion

Yoga, through moving in and out of various positions, enables the digestive organs to better breakdown and digest nutrients. The movement of the core muscles and abs actually massages the inner organs. By doing so, more blood flow and oxygen is pumped and warmed through these organs. Through Yoga, you can benefit moreso from the nutrients your body absorbs through digestion.

Yoga Increases Body Fitness

By incorporating Yoga into your daily exercise routine (or making Yoga your primary source of movement) can lead to increased fitness. Additionally, because Yoga uses all major muscle groups, you can achieve a better sense of flexibility and increase blood flow through otherwise tight areas of the body. Yoga, when targeted, focuses on certain areas of the body and through repetition, lean and toned muscles are the result.

Positive Confidence as a result of Yoga

Through Yoga practice, we become stronger. Not only in our ability to remain poised in difficult positions, but in our ability to truly believe our strength stems from mind to body affirmations. During Yoga, only repeat positive affirmations to yourself. Force negativity out and drive positive thoughts in. The mind-body connections we make in Yoga actually empower us to hold that pose just “a little bit longer,” or to take on more difficult challenges whether on the mat or outside the yoga studio doors.

The benefits of Yoga are plentiful and one can still benefit even when pregnant. Many moms-to-be have many questions with regard to how often and if they can continue their practice once they’ve conceived. By aligning the body carefully and paying close attention to your limits, Yoga can absolutely be experienced during pregnancy. Be sure to discuss with your doctor your desire to practice, whether weekly or more regularly. All forms of excercise during pregnancy should be under a physician’s supervision.

Benefits of Yoga for Pregnancy

The breathing technique in yoga, known as ujjayi, means for you to take in air slowly through the nose, filling the lungs completely followed by exhaling the breath completely until the stomach compresses. Learn how to master ujjayi style breathing and you will much better prepare yourself for labor and childbirth. It will train you to stay calm when you need it most. During labor pains you may become anxious. This triggers adrenalin within the body and reduces oxytocin in the body, the hormone that makes labor progress. Practicing yoga on a regular basis may help you recognize the body’s tightening or cramping during labor and rather, help you to relax the mind and body through breathing.

Main Points to learn In Yoga During Pregnancy

Practice yoga slower. Listen to your body and avoid pushing or straining your body even if you would if you were not pregnant.

Remember to breathe, and breathe slowly and deeply. This will increase lung expansion and make better use of your breaths during labor.

Place heels at an angle. In poses such as Triangle, Warrior I and Warrior II, make sure your back leg / ankle is on an angle.

Avoid poses that have any weight resting fully on your stomach. This is especially true during the 3rd Trimester including but not limited to Cobra, Full Frontal and prone, belly down poses.

How often to practice Yoga During Pregnancy

Practicing yoga during pregnancy is a great way to keep your muscles and joints limber. Not to mention the effect yoga can have on possibly increasing your chances of delivering your baby naturally. Typically, and this is dependent on your physical activiy prior to conception, women should attempt to keep their heart rates lower than 140 BPM. Yoga typically will not raise your heart rate much higher than this, especially Hatha-based styles discussed on this website. Therefore, moms-to-be are encouraged to practice yoga after discussing with their doctor. If yoga will be your only exercise during the week, 3 days per week is recommended. Again, remember to take many breaks and alternate between more challenging and relaxation poses during your practice.

Pregnancy Yoga 1st Trimester

Practicing yoga early on will focus on expanding and lengthening muscles through the middle portion of your body. More importantly, the muscles surrounding the cervix and birth canal can be better elongated during the first trimester than in second or third. This is because the belly hasn’t begun to really bulge and you are able to stretch a bit deeper in this area. Try poses that focus on expanding the pelvis to alleviate labor.

1st Trimester Suggested Yoga Position

Reverse Diamond - Begin kneeling and turn soles of feet together. Crawl out to a modified plank, shoulders above the wrists with fingers spread widely on mat. Keep the body in line from the knees through the spine. Allow knees to push towards the edge of the mat and chatarunga down towards the mat. Attempt to keep the soles of the feet together, but separate if needed. This is an intermediate/advanced pose so do take your time working up to the chatarunga part of the pose. In other words, when you crawl out to a modified plank, feel free to hold for 8-10 cleansing breaths. Then proceed towards the mat by levitating gently, letting the inside of the thighs, stomach and chest touch the mat. Allow knees to push towards the sides as the center of the body approaches the mat.

Benefits

  * encourages blood flow through groin

  * hold long enough to master the limits of your flexibility

  * increases elongation from groin along inner thighs and quadriceps

Pregnancy Yoga 2nd Trimester

During the second trimester, the belly will begin to bulge and you will detect movement. You can still work to improve elongation through the groin as this can ease labor. The baby will also begin to detect your movements, so practice digestion improving poses and you will also massage the baby.

2nd Trimester Suggested Position

Butterfly (Frontal Diamond Seat) - Sit upright with soles of feet together creating a diamond with legs. Elongate and create space between the bottom of the ear lobes and tops of shoulders. Gently slide hands along shins and clasp around toes. Gently move the knees upward and downward, flutter them so to speak for 10 cleansing breaths. Repeat.

  Benefits

  * promotes posture

  * relieves tension in the inner thighs

  * gently stretches muscles to allow for future extension

Pregnancy Yoga 3rd Trimester

Yoga during the 3rd trimester is all about comfort! Your body will be continuing to expand and there will be much movement by baby. Therefore, modify your poses with a pillow between the knees. This will take the pressure of your lower back and keep the knees better aligned with the hips. In addition, practicing yoga during the third trimester can also reduce fluid retention and cramping which can be common for women in the latter months. Last and certainly not least, yoga at this point during pregnancy can shift and get the baby positioned. Certain positions can turn the baby if necessary.

3rd Trimester Suggested Position

Two Knee Spinal Twist - with pillow between knees. Lie on back, arms in T and raise legs to 90 degrees. Inhale, on exhale drop knees to right hand side. Rest for 2-3 cleansing breaths. On inhale, raise legs back to neutral 90 degrees. On exhale, drop knees to left hand side. Rest for 2-3 cleansing breaths. Repeat.

  Benefits

  * encourages movement in the spine

  * creates space between the vertebrae to allow blood flow

  * massages inner organs and baby