Yoga, born in India more than three thousand years ago, has developed different variants. Some types of yoga rely more on tradition, while others have adapted to new ways of life and places of practice. Whatever label or name the variant adopts, it must act jointly on the mental, emotional, spiritual and physical planes to achieve balance and union.

There is no better or worse yoga, the optimal one is the one that makes the person feel good and encourages them to continue practicing. Children, young people, sedentary or athletic adults, pregnant women, the elderly… Anyone can practice any form of yoga by learning the basic postures.

WHY DO YOU WANT TO PRACTICE YOGA?

Even though, in the classic sense, yoga is a physical path towards the unity of body, mind and spirit, there are those who start it to increase the strength and flexibility of their muscles; who does it for calm the mind and relax; who takes it as gymnastics to recover from an injury or to feel better physically; and who starts simply out of curiosity, to know what yoga is that we talk so much about.

Each practitioner looks for something different in «their» yoga; That is why it is important before starting to know what are you looking for and what the chosen form of yoga can offer.

It is true that many variants of contemporary yoga are associated with the sculptural bodies of Hollywood actresses and singers, who have made styles such as ashtanga or vinyasa-flow fashionable, but we must not forget that the practice of yoga, no matter how physically demanding it is, It goes far beyond any type of exercise. The ultimate goal of the practice is to silence the mind.

HOW THE DIFFERENT BRANCHES OF YOGA ARE CLASSIFIED

The word «yoga» (Sanskrit, «bond» or «union») refers to the union of body, mind and spirit. Traditionally, the classic paths of yoga are: gnana (yoga of knowledge), bhakti (of devotion or mysticism), karma (of selfless action), raja («king» yoga) and kundalini (for the awakening of energy). These last two are the ones that have the most followers in the West: the first through hatha yoga (the physical form of raja yoga) and the second through a practice that preaches the release of the body’s energy.

He hatha yoga It is the best known and most widespread in Europe and the United States, and from which more styles or variants have derived. Hatha, which in Sanskrit refers to the sun and the moon as a metaphor for the duality of life and the positive and negative energies that combine in the human body, restores balance to the body, relaxes the mind and reorients the energies.

Hatha yoga, and its variants such as anusara, ashtanga, iyengar or vinyasa, works on control over the body to promote control over the mind and emotions. However, the practice of any of these variants, no matter how dynamic they may be, should not cause excessive fatigue or acquire the slightest competitive character.

Sometimes it is not easy to classify a type of yoga or establish the border between two variants, since the techniques, dynamics and postures (asanas) on which they are based, are inevitably intertwined, since, after all, it is the same discipline. However, heThe numerous variants can help improve or work on specific aspects both external and internal.

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If you want to improve the posture and alignment of your body, styles such as hatha, iyengar or anusara can be of great help, although, while the first two hold postures for a considerable amount of timein the third there is more emphasis on becoming aware of how energy flows in the body during the practice.

If what is pursued is the mobilization of energy, other styles such as kundalini or sivananda may be more recommended.

Whoever searches more vigorous practices, You should opt for ashtanga or one of its variants, such as vinyasa-flow, which promote toning and purification of the body. He bikramwhich is practiced in a room at a temperature of forty degrees, achieves rapid purification of the body.

Whichever practice is chosen, the important thing is find one that works for usand a good teacher whose teachings encourage you to continue practicing.

TYPES OF YOGA AND THEIR CHARACTERISTICS

HATHA YOGA

• Founder. Shiva Mahadeva (15th century), although its diffusion is attributed to his disciple Goráksha, who wrote several books on hatha yoga.
• What does it consist of? Hatha yoga combines the practice of postures (asanas) with breathing exercises (pranayama) to achieve restorative relaxation.
• What to expect. Traditional practice is slow, conscious and regulated. The postures are held for a few seconds to stretch and make the muscles more flexible. The movements are conscious and precise.
• For whom? Beneficial for those seeking peace of mind through gentle but intense movement.
• Curiosities. It is the most widespread method throughout the world.

SIVANANDA YOGA

• Founder. In 1957, Swami Vishnudevananda (1927-1993) left the Himalayas to carry out the will of his teacher Swami Sivananda to spread the teachings of yoga in the West. In 1959 he founded the first Sivananda Yoga Vedanta center in Montreal (Canada).
• What does it consist of? Sivananda yoga is a spiritual practice that emphasizes Vedanta philosophy and the recitation of mantras. The five principles that constitute its essence are: exercises (asanas), breathing (pranayama), relaxation (savasana), vegetarian diet and positive thinking through the practice of meditation (dhyana).
• What to expect. The session begins with relaxation, continues with some warm-up and breathing exercises, and continues with physical practice, which focuses on twelve basic postures. It ends with meditation and chanting of mantras in Sanskrit. Classes usually last two hours.
• For whom? Recommended for those seeking spiritual fulfillment.
• Curiosities. It has centers around the world, run by a group of swamis, mostly Westerners.

IYENGAR YOGA

• Founder. BKS Iyengar (1918).
• What does it consist of? It makes one aware through attention to anatomical precision. Emphasizes alignment of posture and technique.
• What to expect. Iyengar yoga postures are held for longer than other types of yoga. Most classes include standing, sitting, twisting, and inverted poses. The explanations are very detailed and exact, and the use of tools such as tapes and «bricks» is allowed to enter the postures and maintain them.
• For whom? It is recommended for those who need a precise explanation of the postures for their understanding. It can be useful for postural corrections and healing of injuries.
• Curiosities. BKS Iyengar wrote the book «Light on Yoga» in 1966, with more than 600 photos in which he himself illustrated the postures and breathing techniques. This book, which has become a classic, is considered to have brought yoga to the general Western public.

ASHTANGA YOGA

• Founder. Sri K. Pattabhi Jois (1915).
• What does it consist of? In ashtanga yoga, the postures are linked in series called vinyasas (fluid and repetitive movements) and are synchronized with very energetic breathing (ujay), which causes intense internal heat and promotes the elimination of toxins.
• What to expect. It has six series. We start with the first one and the teacher adds postures as the student progresses. The classes are very dynamic.
• For whom? For those who enjoy both physical and mental challenges.
• Curiosities. Ashtanga means «eight parts»: ashta (eight) and anga (parts) and refers to its eight spiritual practices.

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KUNDALINI YOGA

• Founder. Yogi Bajan (1929).
• What does it consist of?. Kundalini yoga is based on repetitive movements that differ from styles derived from hatha. The objective is to release the energy (kundalini) that is concentrated at the base of the spine so that it awakens consciousness.
• What to expect. Classes focus on hriyas or sequences, designed with a therapeutic purpose. They include «fire» breathing, chanting and mantras.
• For whom? Optimal for those who want an intense spiritual practice.
• Curiosities. «Kundalini» energy is also called «the power of the serpent», since it is represented by forming three rings at the base of the spine.

BIKRAM YOGA

• Founder. Bikram Choudhury (1946).
• What does it consist of? Bikram yoga includes a series of 26 postures repeated twice in a 40ºC room to warm up muscles quickly, enhance detoxification through sweat and increase heart rate.
• What to expect. Most classes do not include inverted postures.
• For whom? Those who prefer a routine and appreciate the warmth of India.
• Curiosities. In 2002, Bikram created controversy when he copyrighted his series of postures.

VINYASA-FLOW OR POWER YOGA

• Founder. It is an American variant of ashtanga yoga.
• What does it consist of? Vinyasa yoga is based on ashtanga but freer.
• What to expect. They are fluid sequences of asanas, coordinated with breathing. The sessions can be vigorous or meditative, depending on the teacher, who sets the pace.
• For whom? For those looking to get in shape and get inspired in other aspects of life.
• Curiosities. In Sanskrit, «nyasa» is «to put» and «Vi» is «in a special way.»

ANUSARA YOGA

• Founder. The American John Friend (1959).
• What does it consist of? Anusara yoga is based on tantric philosophy, combining attention to alignment with awareness of the flow of energy in the body, and the goal of achieving the revelation of one’s divine nature. Once the physical foundation is well placed, the practitioner can let go of everything and open to something greater than himself.
• What to expect. Classes vary depending on the creativity of the teacher. Each session begins with an invocation and has a heart-oriented theme.
• For whom? Recommended to those who enjoy detailed explanations and want to work on self-esteem.
• Curiosities. In Sanskrit it means «flowing in grace.»

Passive yogas

Yoga Nidra

• Founder. Swami Satyananda Saraswati (1923-2009)
• What does it consist of? Yoga nidra is practiced lying horizontally, in the savasana posture. You can use a blanket to cover yourself. During practice, avoid opening your eyes and making movements. A sankalpa or intention is usually used. Sessions usually last between 20 and 45 minutes, and it is ideal to practice first thing in the morning or at night, before going to sleep.
• What to expect. The objective of this type of yoga is to achieve deep relaxation, but at the same time conscious.
• For whom? It is especially interesting for those people who have insomnia problems or difficulties falling asleep.
• Curiosities. Yoga nidra means yoga of mental sleep or psychic dream.

Face yoga

• Founder. Facial yoga does not have a yogic tradition like the rest of the yoga disciplines.
• What does it consist of? TO…