What type of yoga is right for me? An introduction to yoga, for beginners

So much Yoga!

Since it’s introduction to the West in the early 20th century, yoga has exploded as a practice, and increasingly researched and lauded for its benefits on joint health, healthy aging, stress reduction, injury prevention and healing, and much more. This explosion of yoga has come with an ever increasing range of class types and styles of practice, each with its own emphasis and approach.

If you are new to yoga, this can all be a bit overwhelming. What class should you choose? What type of yoga is best for you? Here we will try to break down some of the most common yoga styles and give you a quick guide for your budding yoga practice.

Some words about yoga words

One of the most popular and common types of yoga classes you will find are called “Hatha Yoga”. This term as it’s used today generally refers to yoga classes that move slowly from one pose to the next, emphasizing alignment and holding poses for several moments. However, it should be noted in the interest of authenticity that Hatha Yoga originally referred to yoga that uses physical practices (yoga poses) as a tool to refine awareness and quiet the mind. Therefore, technically ALL physical yoga classes (as opposed to meditation or chanting based practices) are Hatha Yoga.

That being said, let’s dive into some common class titles and what they mean…

Vinyasa - moving with breath

Vinyasa style classes are usually faster paced, with flowing transitions on inhale or exhale. These classes can be quite vigorous and are best for those who are already fitness oriented or experienced. Many students enjoy the hypnotic trance of flowing with breath, although due to the faster pace, generally there are fewer alignment instructions and there is some risk of injury.

Gentle yoga - The title says it all!

Gentle yoga is just that: gentle. Gentle classes will generally involve slower movements, longer holds, and will avoid extreme poses that could increase risk of injury (no headstands!). Gentle classes are great for beginners, or for those who may have compromised joints or chronic health conditions.

yin yoga - stretching connective tissue

Yin yoga was developed as a complimentary practice for body builders. These classes will include poses held for much longer (1 minute or more) with some support from props. The intent is to hold stretches long enough to target connective tissue and fascia. These classes can be great for those who do other vigorous exercise and may have chronically tight hips, shoulders, or other areas. The long holds will help release chronic tightness and can be deeply relaxing. These classes are NOT recommended for those who already have lots of flexibility or who may be hyper-mobile.

Restorative Yoga - deep relaxation and healing

Restorative yoga is somewhat like Yin, but with one important difference: Restorative poses emphasize relaxation, not stretching. Many props are used to support the body in the different poses, and poses can be held for a few minutes or up to 20 minutes. This allows the body to release deeply held tension and can help to restore healthy respiration, digestion, and immune function. Some beginners may love restorative yoga, and some may find that the long holds make them feel more restless. Those students may benefit from a more active class first as a way to build the skill of quieting the mind and resting into the body.

slow flow/Hatha FLow - movement and stillness

These classes can vary widely, as they do not come from a specific lineage. They can sometimes be a great option for beginners as they will combine some of the flowing transitions of Vinyasa with longer held poses. Some of these classes will advertise their “level”, so if you’re new, look for one that’s labeled “beginner” or “level 1”.

following your inner compass

Sometimes the only way to find the right class for you is to try a few and see what makes you feel best. That may be a specific teacher that you resonate with, or it could mean finding the style that helps you to find the most inner stillness. Whatever the style of yoga you choose, all of yoga is ultimately aimed at quieting the busy-ness of the thinking mind to prepare for and support meditation. A good yoga class should leave you feeling energized but grounded, and should help you feel more connected to your body and its needs.

So if you try a class and don’t like it, don’t write off yoga as a whole! Try something different, or call your studio to ask questions and find the class/teacher that’s right for you.

May your practice be nourishing!