Your exercise routine is like your diet—it needs variety. Too much of the same leaves you feeling out of balance. But whether you want to want to build strength, improve your flexibility, increase your aerobic endurance, or just de-stress, yoga could be the workout you need. And with new trends in the yoga scene continually evolving, it’s worth paying attention so you can find the type of yoga that works for you.
Derived from an ancient Hindu practice of meditation, yoga has grown into a multibillion-dollar exercise industry that is hailed by experts. Johns Hopkins Medicine states yoga is great for musculoskeletal health, which can help people avoid problems like joint pain and cramping that would hinder them from sticking with other training.
Trending Schools of Yoga
But not all yoga is the same. The American Osteopathic Association explains that there are 100 types of yoga (typically called schools of yoga) that encompass different poses, pacing, breathing methods, and meditation techniques. The growing popularity of yoga means that more schools of yoga are becoming prevalent. Looking to stake out a yoga class and give it a try? Here are a few of the more popular schools of yoga you might encounter:
Vinyasa Yoga—Vinyasa is an athletic style of yoga where you move (or “flow”) from one pose to another with coordinated breathing.
Power Yoga—This is a subtype of vinyasa yoga that aims to provide an intense workout either by a faster, more vigorous flow from one pose to the next or by holding the poses for longer.
Ashtanga Yoga—Both vinyasa and power yoga derive from this school, in which the poses are in a set sequence (as opposed to being sequenced at the discretion of the instructor). Ashtanga yoga incorporates chanting to unify body, mind, and spirit.
Iyengar Yoga—With Iyengar yoga, the emphasis is on holding the poses with proper form. It’s a much gentler style of practice and is good for flexibility.
Hot Yoga—This vigorous form of yoga is done in a hot, humid studio, typically around 105 degrees Fahrenheit and 40 percent humidity, to work your muscles and increase your pulse.
Restorative Yoga—Restorative yoga uses modified poses and sometimes props that make it easier to hold the poses longer, all with the aim of reducing stress and anxiety.
Prenatal Yoga—Prenatal yoga is a school that’s specifically geared toward expectant mothers (all trimesters).
Jivamukti Yoga—This is a vigorous, vinyasa-style yoga that takes the practice back to its roots by combining the physical poses and coordinated breathing with Hindu spiritual teachings.
If you’d rather do yoga from the comfort of your home, that’s now an option thanks to self-guided sessions through online services and apps. The American Council on Exercise recommends YogaGlo (www.glo.com) or Ekhart Yoga (www.ekhartyoga.com). And many of our favorite local gyms and studios also offer instructor-led yoga classes via online social-meeting platforms.
Try a Few Poses
Don’t think you have to go through a full rotation to enjoy the benefits of yoga—try incorporating a few of these poses into your next workout:
Yoga for Strength Horse Pose
Stand with your toes perpendicular to the long side of your mat and spread your feet about 3 or 4 feet wide. Angle both feet at 45-degree angles. Bend your knees and lower your hips. Keep your torso straight and your chest up as you lower yourself. Hold your hands in front of your chest as if you were praying (what’s known in yoga as prayer pose). Hold for at least 1 minute. This pose is great for building strength in your major leg muscles.
Crow Pose
Start in a squatting position and walk your hands forward to the front of your mat. Make sure your hands are shoulder width apart, fingers spread out wide, palms flat on the mat. Bend your elbows slightly and lean forward. Put your knees on the back of your upper arms and lean forward, taking the weight off your feet as you do. Keep yourself balanced as you shift your weight entirely to your hands with your knees still resting on the back of the arms. Hold this pose for as long as you can. This pose is great for building strength in your major arm muscles.
Yoga for Flexibility Bow Pose
Lie down on your stomach with your hands at your side, palms facing upward. Bring your heels up as close as you can toward your butt, exhaling as you do. Grab both ankles with your hands. Be sure to avoid spreading your knees wider than your hips for the duration of the pose. Lift your heels away from your butt and your thighs off the floor, inhaling as you do. This will raise your chest off the floor as you draw your head back toward your feet. Hold for 30 seconds. This pose stretches the entire front of your body, including your abdominals, pectorals, and hip flexors.
Yoga for Cardiovascular Endurance Chair Pose
Stand with your feet spread shoulder width apart and lower your hips as if you’re sitting on an imaginary chair. Bring your hips as low as you can while keeping your chest held high. Once you’ve mastered this stance, incorporate movements to raise your heartrate; lift your right foot and stretch your right leg out in front of you. Brace your core as you support all your weight on your left leg. Bring your right leg back in, return to your starting position, and repeat with your left leg. Repeat 10 times with each leg at a fast pace. Another movement to incorporate into the chair pose is jumping. Begin in chair pose, jump up, and stretch your body into a straight line. As you land, return to chair pose. Repeat 10 to 20 times.
Headed to Your First Yoga Class? Here Are Some Words You Might Hear
Running, cycling, and weightlifting have their own lingo, too, but yoga is an exercise with a lingo that’s a little bit more difficult because its terms are rooted in Sanskrit, an ancient Indian language primarily preserved through Hinduism. If you’re going to your first yoga class, you might hear a few words and phrases that confuse you—here are a few of the most common ones:
Asana—the physical poses and postures you do when you’re practicing yoga
Pranayama—controlled breathing as you move through the exercises
Savasana—the restorative pose in which a yogi lies face up on their mat in a state of relaxation or meditation (all schools of yoga end their sessions with savasana)
Namaste—a term of greeting or farewell
