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Yoga for Beginners: The 9 Types You Need to Know

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Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. “A 20-year-old and a 70-year-old probably don’t need the same things,” Vilella says. “Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff.”

So with all the choices out there, where do you start? Don’t lose your ujjayi breath (that’s yogi speak for calming inhales and exhales). We’ve got your definitive list of classes that specialize in yoga for beginners — plus tips for identifying the style you might like best.

Yoga for Beginners: The 9 Types You Need to Know 

Yoga for Beginners: The Beginner’s Guide to Every Type of Yoga Out There

1. Hatha Yoga

It’s all about the basics in these slower moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga. However, the Sanskrit term “hatha” actually refers to any yoga that teaches physical postures. “It’s a practice of the body, a physical practice that balances these two energies. So, in reality, it is all hatha yoga,” Vilella says.

Best for: Beginners. Because of its slower pace, hatha is a great class if you’re just starting your yoga practice.

The Woom Center Immersive Yoga

2. Vinyasa Yoga

Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. In most classes, you won’t linger long in each pose and the pace can be quick, so be prepared for your heart rate to rise. Teachers will often pump music, matching the beats to the sequences of the poses.

Best for HIIT lovers. Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement.

The Beginner’s Guide to Every Type of Yoga Out There

3. Iyengar Yoga

Here you’ll get nit-picky about precision and detail, as well as your body’s alignment in each pose. Props, from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time. If you’re new to Iyengar, even if you’ve practised other types of yoga, it’s good to start with a level one class to familiarize yourself with the technique.

Best for Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you’ll love Iyengar — teachers share a wealth of information during class. Iyengar can also be practised at any age and is great for those with injuries (though you should consult with a doctor first), Vilella notes.

Yoga for Beginners: The Beginner’s Guide to Every Type of Yoga Out There

4. Ashtanga Yoga

If you’re looking for a challenging yet orderly approach to yoga, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat. The catch is that you’ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes (a subset of Ashtanga) require you to perform the series on your own. (But don’t worry — there will always be a teacher in the room to offer assistance if you need it.)

Best for Type-A folks. If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines.

Yoga for Beginners: Guide to Every Type of Yoga

5. Bikram Yoga

Prepare to sweat: Bikram consists of a specific series of 26 poses and two breathing exercises practised in a room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios practice the same 90-minute sequence so you’ll know exactly what to do once you unroll your mat. Remember, the vigorous practice combined with the heat can make the class feel strenuous. If you’re new to Bikram, take it easy: Rest when you need to and be sure to hydrate beforehand.

Best for: People who gravitate toward a set routine. Those who are newer to yoga might like Bikram because of its predictable sequence.

Yoga for Beginners: Guide to Every Type of Yoga

6. Hot Yoga

Hot yoga is similar to Bikram in that it’s practised in a heated room. But teachers aren’t constrained by the 26-pose Bikram sequence. While the heat will make you feel like you can move deeper into some poses compared to a non-heated class, it can be easy to overstretch, so don’t push beyond your capacity.

Best for: Hardcore sweat lovers. If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class.

Yoga for Beginners: The Beginner’s Guide to Every Type of Yoga Out There

7. Kundalini Yoga

Celebrity devotees including actor Russell Brand and author Gabrielle Bernstein have given Kundalini a cult-like following. Yet, this physically and mentally challenging practice looks very different from your typical yoga class. You’ll perform kriyas — repetitive physical exercises coupled with intense breath work — while also chanting, singing and meditating. The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness.

Best for: People looking for a spiritual practice. Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work, meditation and spiritual energy.

Yoga for Beginners: The Beginner’s Guide to Every Type of Yoga Out There

8. Yin Yoga

If you want to calm and balance your body and mind, this is where you’ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses is held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked.

Best for: People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible (you might overdo it in some poses) or anyone who has a connective tissue disorder, Vilella says.

Restorative Yoga

9. Restorative Yoga

While it may feel like you’re not doing much in a restorative yoga class…that’s the point. The mellow, slow-moving practice with longer holds gives your body a chance tap into your parasympathetic nervous system, allowing you to experience deeper relaxation. You’ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose.

Best for: Everyone. In particular, Vilella says it’s a good yoga practice for anyone who has a hard time slowing down, who have experienced insomnia or who struggles with anxiety. It’s also great for athletes on recovery days.

posted Apr 14 by Aleena Alexander

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Yoga asanas are the simplest and the easiest way to reduce our excess weight and meditating our body and mind. The ancient practice types of yoga asanas provides a wide range of mind and body benefits, including other benefits like giving strength and flexibility, stress relief and even cures many diseases.Yoga is all about stretching our body in different forms and meditation. Yoga poses like Surya namaskara (Sun Salutation), Dhanurasana (Bow pose), Bhujangasana (Cobra pose), Kapalabhati pranayama and so many other effective yoga poses helps in reducing our weight as well as our belly fat.

Various Types Yoga Asanas For Beginners With Benefits:

1. Slow Neck Stretches Yoga Asana

To start with yoga, one should get started with the basic exercises first like slow neck stretches. It is recommend to perform few repetitions of this yogic slow neck stretches as it eases the neck tension and strain. This yoga pose can be easily done standing anywhere, even sitting on your chair!

Slow Neck Stretches Yoga Asana

2. Tadasana Yoga (Mountain Pose)

 

Tadasana is also known as mountain pose and it is one of the best yoga asanas. Practicing this yogasana regularly every morning gives a good massage to our hands, back, spine and the whole body. This is the most recommended asana for increasing height as well.

Tadasana Yoga

3. Uttanasana (Standing Forward Fold Pose)

Uttanasana is a forward bending pose which relaxes us from stress and anxiety. And with

the

arm bind, this standing forward bend variation provides a deep shoulder stretch. By binding the hands, it also allows the arms to stretch and tighten the shoulders to relax. It also brings some blood back to the brain while giving a great stretch to the legs.

Uttanasana

4. Trikonasana Yoga (Triangle Pose) 

This trikonasana yoga stretches and strengthens the muscles along with improving the functions of our body. This is a good yoga exercise for pregnant women. It helps in reducing blood pressure, stress and anxiety and also improves the functions of the blood through the entire body. This yogasana improves our balance & concentration power. It also removes fats from waist and thighs.

Trikonasana Yoga

5. Dhanurasana Yoga (Bow Pose) :

Dhanurasana is very effective in weight loss program. this yoga pose helps in reducing the belly fat very easily. It streng maskara is considered to be two sets of the twelve asana, with a change in the second set where the opposing leg is moved first. It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labor and improves birth outcomes, and reduces sleep disturbances and hypertension. It also increases energy and decreases fatigue and are very beneficial for asthma & chronic diseases. This is s basic yogasana set to stretch your legs and reduce weight.

Dhanurasana Yoga

6. Kapalbhati Yoga Asana

Kapalbhati pranayama is the most recommended breathing yoga exercise which cures our stomach disorder completely and loses weight. Practicing 5 minutes kapalbhati pranayama regularly removes the toxins and increases metabolism. It also cures constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss. It is very effective in weight loss (mainly belly fats). This is superb yogasana for ever.

Kapalbhati Yoga Asana

7. Baddha Konasana Yoga (Bound Angle Pose)

This pose of yoga for beginners helps to open up the hips and ease sciatica discomfort that can be made worse by sitting for long periods. The sciatic nerve starts in the lower back and runs down both leg, and sciatic nerve pain can occur when the nerve is somehow compressed. Long commutes and sitting for long periods of time exacerbates it.

Baddha Konasana Yoga

8. Eagle Twist Yoga Posture For Beginners

This asana helps in relaxing and it also an excellent way to increase side-to-side spinal flexibility. With regular practice of this asana every day one can relieve pain in the lower belly and lower back.

Eagle Twist Yoga Posture For Beginners

9. Sirsasana (Headstand Pose)

With regular practice of this asana it cures insomnia (sleeping disorder), spine problems and also improves concentration powers & mental balance. It increases the blood circulation in brain and improves the brains functions and memory. Even people suffering from liver disease, poor blood circulation and headache should perform this asana regularly.

 

 

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