Yoga helps reduce stress and improve balance, flexibility and strength. It also increases blood flow and levels of hemoglobin and red blood cells, which can lower your risk of heart disease.
Look for classes that use props (such as blocks, bolsters and straps). They’re likely beginner-friendly and offer modifications.
Hatha
Unlike vinyasa yoga, where poses are moved through quickly, hatha classes are more gradual. They start with a gentle warm up, followed by breathing exercises and postures that are held for longer periods of time. These classes usually end with meditation or a deep relaxation known as savasana.
These classes are suitable for all levels and are a great way to get a deeper stretch and a good sweat. They are slower paced than other types of yoga and provide a safe space for all bodies to explore their limits. For pregnant students, yin is a great alternative. However, we recommend that you avoid this type of class in the 2nd trimester for your safety. The best part is that you don’t need any specific equipment to attend a hatha class.
Vinyasa
A vinyasa yoga class moves from one posture to another, synchronizing movements with the breath. These classes can be fast-paced and intense, and are not recommended for beginners.
Flowing yoga poses are used in this practice, which can help you build strength and flexibility. It also helps to calm the mind and reduce stress. It is a great workout for the whole body and can burn more calories than other types of yoga.
This type of yoga is not for beginners, but it can be good for high-strung people. It combines yin and restorative yoga to promote balance, freedom and fluidity in the body. It can also be beneficial for those who are prone to back pain. It can also be helpful for people who are prone to depression and anxiety.
Ashtanga
Ashtanga yoga is a vigorous physical practice that builds strength and flexibility. It also calms the autonomic nervous system and increases concentration. The practice consists of a set sequence of postures. The core of the yoga practice is synchronizing movement and breath, a technique called vinyasa. It also involves the use of a focus point, or drishti, to guide your attention through the sequence of poses. It also incorporates bandhas, or body locks, to redirect prana and create core stability.
Most ashtanga classes are taught in the Mysore-style, where students work through the set sequence at their own pace under the guidance of an instructor. This provides more one-on-one support than in large led classes. Practicing six days a week, this discipline cultivates a strong foundation of self-practice.
Slow Flow
This yoga class builds strength and teaches the fundamentals of the breath and body. It uses poses that strengthen and tone the core, arms, and legs, as well as build balance and flexibility. It also incorporates plyometric exercises and light weights for a complete body workout.
Flow Yoga is similar to Vinyasa, but the pace is slower and offers more room for exploration in poses. This allows students to explore their limits without becoming overwhelmed and encourages them to move slowly in poses, which makes this style of yoga more accessible for beginners.
It’s an empowering practice that cultivates curiosity and enthusiasm. This sense of playfulness can then be carried into the student’s daily lives, giving them a greater capacity to meet life’s challenges with calmness and confidence.
Iyengar
Iyengar yoga is characterized by precision and alignment in the practice of postures. It also teaches the benefits of these postures to the body, emotions and mind. This method uses props like blankets, blocks and rope walls to help students of all ages and physical abilities experience the full benefits of each pose.
Iyengar Yoga classes are generally more physically challenging than other styles of yoga. Depending on the level of class, students can be required to hold poses for longer periods of time. This is meant to increase strength, endurance and flexibility.
Beginner classes focus on the fundamental actions and alignment in standing and seated poses. They also cover basic backbends and twists and are suitable for beginners or those with limited mobility.