Yoga can be perceived in various ways; some associate it with chanting and deep breathing, while others think of it as a rigorous workout featuring complex poses. In truth, the practice encompasses a wide range of experiences, largely shaped by the instructor and their unique style, such as hatha, vinyasa, Iyengar, ashtanga, yin, and several others.
Each style incorporates poses, known as asanas, but they vary significantly in their approaches. Classes, even within the same style, can be calming or intensely vigorous, creating a diverse landscape for practitioners. For beginners trying to find the right class, the best option is simply the one that resonates with you, according to Tim Senesi, a yoga teacher with over two decades in the field. He emphasizes that many pathways can lead to the same purpose.
One of the gentler options is hatha yoga, which refers generally to any practice involving asanas but usually emphasizes softer movements and deep breathing. Typically, hatha classes focus on slower transitions between poses, making it an excellent choice for newcomers aiming to enhance their flexibility and relaxation.
Yin yoga is another supportive option, focusing on deeper stretching of the body’s connective tissues. Participants hold poses for five minutes or more, allowing their bodies to relax into the shapes rather than pushing them into discomfort, making it ideal for recovery.
On the more dynamic side, vinyasa yoga offers a flowing practice that synchronizes breath with movement through various asanas. Some advanced vinyasa classes move briskly, with one movement assigned per breath. These sessions are often labeled as Flow or Power classes, catering to a more athletic crowd while still advising beginners to start with foundational classes for safety.
Ashtanga is a rigorous variant of vinyasa, focusing on a fixed series of poses that practitioners repeat daily at their own pace. This progressive approach allows individuals to advance in difficulty as their strength grows, resembling belt levels in martial arts.
Iyengar yoga also includes the asanas familiar to vinyasa but generally maintains a slower tempo, often prioritizing precise body alignment through subtle adjustments. Sessions usually employ props like blocks, straps, or cushions, making it a favorable option for those recovering from injuries or those wishing to solidify their foundations prior to exploring other styles.
It’s worth noting that many instructors today combine differing styles into their teaching, and classes may not be explicitly categorized. While class descriptions can provide insights, potential students are encouraged to engage with the studio or instructors to clarify expectations. If a dedicated beginner series isn’t available, most teachers are welcoming to newcomers and often adapt lessons to accommodate their needs.
Ultimately, newcomers should explore a variety of classes to find what resonates most with them. As Van Valkenburg shares, it’s disheartening when someone dismisses yoga after only one or two attempts—there is a wealth of styles and benefits that might perfectly suit individual needs and significantly enhance one’s life.
