Yoga for beginners: which one to choose?

Yoga has an incredible number of benefits – it normalizes blood pressure, increases stamina, strengthens bones and joints, and reduces stress levels. This knowledge alone should be enough to make you want to enroll in classes. However, people often come to my classes who are full of prejudices about yoga.

Some people told me that yoga is dull and boring. Others say that it is only for crazy women who chant mantras all day long. Still others – that for this at least you need to have the flexibility of a circus gymnast.

The truth is that no matter what your temperament or fitness level is, you can always find your perfect yoga direction. It develops strength, balance and flexibility – but this is the result of long yoga sessions. No one stands on their head in the first or tenth session.

The goal of any yoga is a feeling of lightness and relaxation. But in order to get the maximum benefit and pleasure from classes, you should choose the direction that is ideal for you. For example, if you have several strength training sessions per week, it’s best to choose yoga that focuses on stretching to balance out the load. For example, yin or hatha.

If you have had an injury or illness like arthritis, find a personal instructor and try Iyengar yoga. If complete immersion and rest of the soul is important to you, then you will like jivamukti. Well, if you can boast of good sports training and want something more difficult, ashtanga vinyasa or vinyasa flow will do.

1. Iyengar Yoga

Iyengar yoga is somewhat similar to Ashtanga. Both teachers who invented it were students of Tirumalai Krishnamacharya. Most of the asanas (that is, poses) are the same in them, but the approach is completely different. Iyengar is good for beginners and those who want to find balance and tone. Belts, bricks, bolsters will help beginners to take asanas without harm to health and eventually be ready for a more complex type of yoga.

2. Ashtanga Yoga

A more energetic form of yoga. During the class, you will be asked to do several poses, each of which will need to be held for five breaths and exhalations, and in between doing a “salutation to the sun”.

3. Mysore Yoga

A three-hour Ashtanga yoga class where you are free to come and go as you please. The instructor shows asanas, and you repeat, but at your own pace and as much as you want. This is the safest form of yoga.

4. Vinyasa-flou

The instructor will guide you from one asana to another without stopping and talking about how they are useful and what muscle groups are involved. In such a lesson, you will get not only a good load, but also immersion in the world of yoga. This direction was influenced by Ashtanga yoga.

5. Bikram yoga

Favorite among those who like to sweat. It was created by Indian Bikram Chodhury in the 70s. Bikram created a complex of 26 asanas for stretching and strengthening muscles, as well as for compressing internal organs. Classes are held in a heated room for more effective disposal of toxins.

6. Kundalini yoga

This direction of yoga was created in order to get to the spine. Kundalini classes, in addition to traditional asanas, include meditation, as well as breathing practices.

7. Hatha Yoga

Concentrated only on asanas. Suitable for those who want from yoga its physical part, without mantras and meditation.

8. Yin yoga

Based on Taoist traditions. The purpose of this yoga is to increase flexibility and release tight parts of the body. Each asana is held for one to ten minutes. Yin yoga is ideal for those who want to try meditation and are under a lot of stress. And also for athletes who regularly load their muscles.

9. Jivamukti-yoga

Founded in 1984 by David Life and Sharon Gannon. Jivamukti means “liberation in life”. During the classes, students do vinyasa-based postures, chant mantras, listen to music and read. Jivamukti yoga instructors will teach you how to apply yoga philosophy in your daily life.

About the Author: Geraldine Byrne is a yoga teacher.