Yoga is an ancient practice that can benefit a person’s physical health. It can increase blood flow, which improves oxygenation of the body’s cells. This can help prevent heart disease and high blood pressure. It also helps strengthen muscles and build flexibility.
Whether you’re a beginner or an experienced yogi, these classes can be a good place to start. They offer a variety of poses, including those for varying levels of fitness and flexibility.
Hatha
Hatha yoga is a slower paced, more mindful and meditative form of yoga. It includes a series of physical postures and breathing techniques that help to build strength, flexibility and balance. It also helps to release tension and create space in the body and mind.
The classes typically begin with the warming up exercises of kapalabhati and anuloma viloma, then move through Sivananda’s twelve asanas. This focuses on strengthening the spine and the core muscles. It also incorporates chanting, meditation and relaxation.
Studies show that regular hatha yoga practice can improve balance and flexibility, while reducing stress. It can also boost serotonin and gamma-aminobutyric acid, the feel good neurotransmitters in the brain. In addition, it can reduce arthritic and fibromyalgia pain. It can even help people sleep better. A 2017 study found that doing yoga right before a stressful task can lower blood pressure and cortisol levels, as well as increase confidence. It’s also been linked to a greater mindfulness and increased motivation to engage in healthy activities like exercise and diet.
Iyengar
Iyengar yoga is a therapeutic system of hatha yoga that creates strength, stability and flexibility in the body. It also helps with reducing stress, anxiety and depression. It is taught by experienced teachers and emphasizes alignment of the body and mind. It uses props (such as blocks, belts, chairs and wall ropes) to assist students of all ages and physical abilities.
B K S Iyengar developed the use of props to facilitate longer holds of poses and to ensure that all students experience a pose fully, regardless of age or ability. The yoga postures are progressively developed and students build strength and stamina.
Classes are designed to accommodate all levels of experience from beginners through advanced students and those with specific needs such as chronic illness or injury. Each level builds on the skills learned in previous classes and encourages students to develop a self-directed home practice that is supported by teacher guidance. A regular class schedule is recommended to see the most profound effects of yoga.
Vinyasa
Vinyasa yoga is a dynamic, flowing style of yoga that is often faster-paced than other yoga styles. It incorporates a sequence of poses that move the body through different areas and helps build strength, flexibility, and balance. It also improves circulation and calms the mind. It’s a great practice for people who want to feel more energetic and relaxed.
Classes vary, but most vinyasa classes begin with warm-up movements and breathing exercises before moving through a series of postures that strengthen, stretch, and balance the body. Common poses include downward facing dog, plank, chaturanga (a “yoga push-up”), and balancing poses like tree pose and warrior three.
Most vinyasa classes last an hour or less, says Parikh. Since vinyasa classes are more active than other styles of yoga, wear comfortable clothes that will move with you, such as lightweight, sweat-wicking fabrics. Also, be sure to wear a sports bra for yoga, as it will provide the right amount of support for your body.
Yin
Yin yoga is a slow-paced practice that works deeply into the connective tissues of the hips, pelvis, and lower spine. It is ideal for beginners and advanced students looking to relax and quiet the mind. It also helps to re-energize the body.
Yin classes focus on poses that involve a combination of tension and compression in different parts of the body. Each pose usually requires a longer time of holding than other styles of yoga. The goal is to improve the flow of qi or chi through the meridian pathways that run throughout the body, according to Traditional Chinese Medicine. This improves organ health, immune system function, and emotional wellbeing.
Each pose in Yin involves lengthening or compressing one part of the body. For instance, the back muscles lengthen in caterpillar or butterfly poses while the hip flexors shorten in saddle pose. This allows for the releasing of emotions and memories that have been suppressed with busy lives. These releases can be cathartic and healing.