Yoga is a popular form of exercise with great health benefits both physical and mental. However, it can be confusing to understand the differences between the different styles, and why one would want to practice one over the other.
Hatha: Yoga for Beginners
- Background: According to Ann Pizer from About.com, the term hatha yoga can describe any practice of yoga, and can be used interchangeably with 'yoga.' However, most yoga studies will use hatha yoga to describe a gentle, therapeutic practice that focuses on stretching the body and relaxing the mind. It may also be used interchangeably with terms like 'detox yoga.'
- Best for: people who want to relax and decompress after a long day; people who are new to exercise or yoga; people who are looking for a gentle stretch and some quiet meditation.
- Calorie burn: 160 calories / hour for a 130-pound woman
- Sample poses: Hatha yoga will take you through basic and important yoga poses such as downward dog, upward dog, chaturunga, and tree pose; and will also place great importance on breath work or pranayama.
Ashtanga: Strengthening Yoga
- Background: Ashtanga is an ancient method of yoga refined by Pattabhi Jois, who popularized Ashtanga yoga in 1958. A traditional ashtanga yoga class will involve six different series that you can work through on your own while the instructor monitors you; however, many gyms and studios offer non-traditional classes where the instructor leads you. The class focuses on extending and lengthening the spine.
- Best for: people who want a more vigorous, strengthening practise; athletic people who are uncertain about yoga; independent people who like to go at their own pace
- Calorie burn: 300 calories / hour for a 130-pound woman
- Sample poses: Ashtanga works its way through six series, and this usually takes 75 minutes to complete. Sun Salutations are done frequently in Ashtanga (referred to as surya namaskara A and surya namaskara B). Ashtanga varies between standing and siting poses and focuses on the drishti, or focus point, and ujjayi breathing method. The practise is usually fast-paced and sweaty.
Vinyasa: Yoga Flow
- Background: Also known as "flow" yoga, Vinyasa means "breath-synchronized movement." This means that your breath will determine how you move between poses. There is a greater emphasis on breath in Vinyasa than there is in Ashtanga. Much like Hatha, Vinyasa can also be used to denote a wide variety of practices that centre on the breath.
- Best for: people who are looking for a vigorous practice that focuses on breath and mind-body connection.
- Calorie burn: Between 300 - 500 calories / hour for a 130-pound woman.
- Sample poses: Nearly every Vinyasa class will include a lot of Sun Salutations. Cat-Cow stretches are also very popular (you alternate between Cat Pose and Cow Pose as you inhale and exhale). VInyasa is a loose, spontaneous style that often differs depending on the teacher.
But wait! What is Power Yoga? You may have seen this term in magazines or on gym schedules and been confused. Power Yoga is a vigorous practice designed to have you break a sweat, and it usually combines elements of ashtanga and vinyasa yoga. It can also include elements of pilates and callisthenics. It burns about 300 calories / hour for a 130-pound woman, and is a great way to work up a sweat.
View part II of this series, on Bikram and Hot Yoga, here.
Learn more:
- Yoga Journal is a great resource for any yoga practitioner: they provide information about styles, poses, and even let you create your own flow for home practice.
- Lululemon stores will often host free yoga classes. Check to see if there's one in your neighbourhood.
Sources:
Cooke, Stuart. "The Different Types of Yoga." Suite101.com: Online Magazine and Writers' Network. 23 Dec. 2010. Accessed 12 Feb. 2011.
Pizer, Ann. "Ashtanga Yoga - What is AshtangaYoga?" About.com: Yoga. Accessed 12 Feb. 2011.
Pizer, Ann. "Hatha Yoga - What is Hatha Yoga?" About.com: Yoga. Accessed 12 Feb. 2011.
Pizer, Ann. "Vinyasa Flow - What is Vinyasa Flow Yoga?" About.com: Yoga. Accessed 12 Feb. 2011.
Caroline Garrod - Caroline is currently working on her Bachelor of Arts (Honours) in History from Queen's University in Kingston, ON. An avid reader and ...
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