Iyengar, classical hatha, ashtanga or power yoga – even with the most sincere desire to join this popular practice, choosing one of its styles is not easy. To begin with, experts advise to understand: what do we expect from yoga classes?
Until recently, the words “do yoga” seemed quite understandable to us: in our view, this practice was reduced to intricate postures and a special breathing technique – in order to develop flexibility, become healthier and learn to concentrate. Today, everything has become noticeably more complicated: there is no such thing as just yoga anymore – we need to prefer some kind of its direction.
And the choice is wide: from traditional ancient practices to completely new styles – exotic (Thai, Egyptian yoga), mixed (in combination with Pilates or regular fitness) or narrowly focused (pair yoga, aqua yoga or yoga for pregnant women). In reality, explains Ashtanga Vinyasa yoga instructor Anna Kravtsova, most of these styles are varieties of traditional hatha yoga.
“Ha” means active, sunny, masculine, “tha” – soft, lunar, feminine, and “yoga” is translated from Sanskrit as “unity”. “This entire section of yoga deals with the body: it includes asanas, breathing, the beginning of work with concentration,” Anna Kravtsova clarifies. — But hatha yoga really has a lot of directions: Iyengar yoga, Ashtanga yoga… Each of them reflects how a particular teacher sees this practice for himself. So there is only one hatha yoga, and it has almost as many options as there are practitioners.”
To go to yoga constantly, you need to enjoy the activity, cause a feeling of pleasure.
Some of the beginners choose fitness clubs to try different styles in an easy, more playful way, others prefer specialized centers, seeking to join the practice on a physical, mental and spiritual level. In order to more accurately choose the style that is right for us, it is worthwhile to more clearly define our own goals: for example, to cope with stress, get rid of back pain, learn to meditate.
Another important aspect is consistency. To go to yoga constantly, you need to enjoy the activity, cause a feeling of comfort, pleasure. If you want to try different types, it is better to take an introductory course first.
“It is good because it tells what methods are used and why, how to apply them, give safety precautions, briefly explain the theory and philosophy of yoga and rebuild basic asanas,” explains hatha yoga instructor Alena Udartseva. Then it remains only to find a good teacher. “Mostly people go to those teachers who somehow impress them personally,” the instructor notes. “Usually, during the lesson, there is a special contact between the student and the teacher, and if it does not work out, the lesson will not be interesting to either one or the other.”
improve your health
Tasks: remove toxins, develop flexibility, increase elasticity and muscle tone.
Methods: postures (asanas), smoothly passing one into another and synchronized with breathing. Heartbeat training trains endurance and cleanses the body by raising body temperature. In addition, they teach meditation.
Traditional practice: classical hatha yoga. This type of practice is suitable for almost any occasion. It has many varieties – from the pragmatic “yoga 23”, which offers to achieve maximum physical results in the shortest possible time, to Iyengar yoga, popular in Russia.
Other varieties: ashtanga vinyasa yoga. Training is usually limited to the first three levels, each of which must be fully mastered before moving on to the next. In this style, the sequence of asanas must be carefully observed: each posture is a preparation for the next, developing the strength and balance necessary for further progress. And only after mastering these three levels, you can move on. The practice of Ashtanga Vinyasa requires good physical fitness.
Another option is power yoga, which consists of exercises to develop flexibility and strength, sometimes evenly alternating, like in a dance, sometimes requiring you to linger in one or another position.
energy yoga: shadow yoga considers the physical limitations of the body, human fears and diseases as layers of frozen “shadows” that prevent the free flow of life force. The practice aims to eliminate them through simple strength exercises combined with elements of martial arts and stimulation of energy points to restore the flow of prana – the life force.
Controversial practice: Bikram yoga – named after the creator Bikram Chowdhury. It is practiced at a temperature of plus 40 ° C to quickly warm up the muscles and recreate the climate in which all the Indian sages lived. One of the favorite types of yoga among Hollywood stars – because it helps not only to improve stretching, but also to quickly lose weight. The practice is contraindicated in respiratory or heart failure.
To handle the stress
Tasks: learn to cope with stress, improve concentration skills.
MethodsFirst of all, relaxation. Postures are fixed for a sufficiently long time to rebuild and even out breathing, not allowing thoughts to scatter, and to listen to one’s own feelings.
The practice of pacification: visranta yoga. Allows you to develop beneficial calming breathing reflexes. Combines meditation, prolonged relaxation and postures that help relax the muscles and nervous system.
Taoist practice: yin yoga. Consists of 20 asanas for 3-5 minutes each. They are performed in a sitting or lying position – to work out connective tissues and relax muscles. The poses promote joint flexibility and elasticity of tendons and muscles, and also cause a surge of energy. Practice helps restore inner balance.
deep practice: yoga nidra (in Sanskrit – “sleep”). The lesson begins with stretching, and then is carried out in a supine position in a motionless state with eyes closed. It is necessary to feel and relax each part of the body, and then focus on certain images and thoughts. Often yoga nidra includes work with fears and complexes.
“In addition to relaxation and recuperation, the main task of this type of yoga is the elimination of psycho-emotional blocks, penetration into the deeper layers of consciousness,” says hatha yoga instructor Evgeny Tveritinov. “In some schools, the yoga nidra stage is a very serious spiritual practice that starts working only after many years of training.”
Who to choose
“Be sure to consider your age and state of health,” instructor Alena Udartseva advises beginners. “More dynamic styles, such as Ashtanga Vinyasa, are more suitable for young, physically strong people. Such styles are able to “dry” the body, make it more slender. For older people, it is better to choose more static practices – for example, Iyengar yoga – or therapeutic groups.
Often, yoga therapy is also attended by those who have problems with the musculoskeletal system, menstrual cycle, respiratory organs, gastrointestinal tract and pressure. For beginners, I would recommend moving gradually, from simple to complex, and not in a hurry. The issue of choosing a practice is also important because mistakes can be fraught with health problems.”
Get rid of the pain
Tasks: correct posture, get rid of back pain, improve digestion, reduce pressure …
Methods: various types of yoga therapy. “This precise practice is based on an excellent knowledge of anatomy and physiology,” explains Evgeny Tveritinov. “Its aspects are well studied by medical professionals, so they can give specific advice on how to use it.”
Static practice: Iyengar yoga – named after the creator of Bellur Iyengar. It is based on the gradual honing of postures, the transition from simple to complex using various auxiliary objects (props) – wooden bars, belts, blankets … The practice is aimed at achieving physical, energetic and psycho-emotional harmony; develops strength, endurance and promotes the disclosure of one’s own capabilities.
“Despite the use of a large number of props, I would call this practice one of the easiest,” notes Alena Udartseva. “It is close to yoga therapy and is suitable even for older people and those who have various diseases.”
It is best to go to yoga therapy, knowing the diagnosis made by the doctor
Therapeutic practice: yoga therapy provides for a preliminary consultation with a therapist – he develops an individual program of exercises, relaxation and corrects lifestyle in general, which helps to solve health problems. The practice, aimed primarily at correcting the condition of a sick person or rehabilitation after an illness, requires regular classes, both in a group and at home, on your own, for 20 minutes a day.
In any case, experts warn, it is best to go to yoga therapy, knowing the diagnosis made by the doctor – this is the only way to achieve the best results without harming yourself. “Another option is ashtanga vinyasa,” adds Anna Kravtsova. – The main task of its first stage is to cure the diseases of the body. True, this type of yoga is quite difficult: it does not involve breaks and requires regular and persistent practice.
grow spiritually
Tasks: develop goodwill in yourself, improve relations with the world and other people, better understand and accept yourself.
Methods: meditation, philosophical reflections, reading mantras.
Holistic practice: kundalini yoga helps to unleash creativity and release hidden inner energy. Combines static and dynamic work, refined breathing techniques, relaxation, meditation, mantra recitation.
fashion practice: jivamukti yoga (from Sanskrit – “soul liberated during life”). It first appeared in New York and is very popular among Western stars. Particular attention is paid to the issues of everyday life: “My attitude to violence”, “How to learn not to lie.” The practice involves the chanting of mantras and meditation, allowing you to find inner harmony. The basis of the practice is Ashtanga yoga, and therefore the performance of asanas also occupies a significant place in it.
Another option is anusarayoga (from Sanskrit – “movement in the flow of divine grace”). Promotes the divine nature of everything that is done in a good mood. The classes have a given theme, they include philosophical conversations and singing. They raise self-esteem and cultivate respect for others.
Spiritual Practices: karma yoga (from Sanskrit – “action”, “activity”), which promotes selfless activity without attachment to results, bhakti yoga (from Sanskrit – “devotion”), recommending the performance of sacred rituals, and jnana yoga (from Sanskrit – “knowledge”), the purpose of which is to know oneself through contemplation.
“Jnana yoga is usually understood as the study of various books on yoga,” says Alena Udartseva. “In the classroom, they learn to adopt the wisdom of their ancestors by reading ancient texts, thinking, discussing and discussing incomprehensible places in the text.” All these practices are yoga in its purest form, but they can only be practiced in specialized spiritual centers or Hindu communities under the guidance of a mentor.