Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

 Yoga is a practice that has existed since ancient times. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to unite’. As per Yogic scriptures the practice of yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature.

    Yoga is a therapeutic tool to treat physical and mental problems. Eight popular styles of yoga are Ashtanga yoga, Hatha yoga, Hata yoga, Iyengar yoga, Kundalini yoga, Power yoga, Restorative yoga, Vinyasa yoga.

Hatha yoga is the most popular yoga. It is a series of gentle sequences coupled with meditation. This type of yoga is ideal for people who decide to do yoga for the first time, as its postures are less strenuous.

Different Types of Yoga:

Hatha Yoga

The Sanskrit word “Hatha” means “force.” Therefore, hatha yoga restores the balance of the body. This type of yoga works on the harmony between the chakras and energy points. The chakras are energy points in our body where the energy lies concentrated. They are present in seven different locations in the body and connect to specific organs and glands.

   Hatha yoga comprises many physical postures and positions that balance the body and mind.  Hatha yoga helps us destress, stay physically fit and agile, and make us look younger. In addition, Hatha yoga purifies and heals our body. Also, constant practice may help us to achieve weight loss and toned muscles.

Various types of yoga forms born out of hatha yoga are:

·       Ashtanga Yoga

    Ashtanga yoga is a direct offshoot of sage Patanjali’s Yoga Sutras. The yoga form is renowned for weight loss.‘ The ashtanga ‘ is a derivative of the word eight in Sanskrit.

Ashtanga yoga has eight pillars: Principles, personal discipline, asana and postures, pranayama, withdrawal, concentration, meditation and salvation.  In Sanskrit  it is as follows:

yama, niyam, asana, pranayama, prathihara, dharana, dhyana,samadhi.

Yama – ethical rules relating to conduct towards others or social discipline

Niyama – correct conduct towards oneself, a means of aiding personal growth

Asana – the practice of physical postures (undoubtedly the most well known of the eight limbs)

Pranayama – controlling of the breath

Pratyahara – controlling the senses

Dharana – concentration, the process of drawing the senses inward

Dhyana – meditation

Samadhi – the union of mediation and the subject of meditation, often closely linked with obtaining enlightenment.

Some of the common types of asanas practiced in ashtanga yoga are  padmasana,simhasan,the butterflypose,kapalbhati pranayama,anulom vilom pranayama,surya bhedana pranayama

Ashtanga yoga is a better yoga practice form for anxiety and stress relief and backpains.

·       Vinyasa Yoga

       This form of yoga is also called “flow” yoga. The word “Vinyasa” has two parts, with Vi meaning variation and Nyasa meaning within prescribed limits.

      Vinyasa yoga incorporates movement and breathing techniques. It comprises a flow of postures with controlled breathing .It is a yogic reflection of the “flow of life”. For instance, Vinyasa yogis begin the flow with a child’s pose and terminate the flow with the death pose (the savasana). The transitions into each posture reflect the movement through life. Meditation also is a part of advanced vinyasa yoga practices.For a beginner in vinyasa yoga, the ideal sequence would be:

 1.     Plank pose (Kumbhakasana)

     2.     Knees-Chest-Chin Pose (Ashtanga Namaskara)     

     3.     Cobra pose (Bhujangasana)    

     4.     Downward-Facing Dog pose (Adho Mukha Svanasana)

          Vinyasa yoga is good for people loving high-intensity exercises. In addition, Vinyasa yoga helps to reduce anxiety, depression, blood pressure and sleep.

·       Kundalini yoga

     It is also known as the “yoga of awareness,” kundalini yoga comprises repetitive poses. Kundalini yoga awakens the latent kundalini Shakti. This spiritual energy resides at the base of the spine. Yogis believe that the active energy moves up or ascend through the spine and contributes to your spiritual well-being. Kundalini yoga is also suitable for stress, anxiety, depression and better cognitive function. Movements begin with a chant, followed by pranayama, the act of controlled and precise breathing. Later  kriya, a set of postures or mudras (specific hand positioning). At the end pranayama, chanting, and meditation.

·       Iyengar Yoga

   This type of yoga is quite similar to vinyasa yoga. It gets its name from B.K.S. Iyengar, one of the foremost yoga teachers in the world. Iyengar yoga is different from other types of yoga. It focuses primarily on posture, body alignment and opening of the body. It also uses props such as yoga blocks and belts to perfect poses.

     Benefits are increased flexibility, improved posture and alignment, breathing, strength  and tone to muscle, relief from stress and strain ,calmness of mind, prevention of some diseases. 

     A study shows that Iyengar yoga has effectively cured musculoskeletal disorders In addition, it has helped in treating disabilities of the spine.  It also aids in curing gynaecological and digestive system diseases.

·       Aerial Yoga

    It helps to build toned and lean muscles. In contrast to popular belief related to traditional yoga, aerial yoga also incorporates other exercises-all while defying gravity. It has the combined good effects of yoga and cardio exercises like swimming or running. In this particular yoga, a rope suspends our body in the air, and poses are introduced hereafter. Benefits are improved flexibility, reduction in breathing difficulties, relief from stress, increased core strength, improved posture.

Different Formats of Yoga in modern era

Yoga has evolved with passage of time and branched out into specific practices over time. It has been used for various specific purposes now.

Face yoga

These are yoga exercises that work the muscles of your face to soften and relax them to shake off stress, tension, and worry. This form of yoga has become popular in the last few years. Face yoga  claims to reduce ageing changes on face and makes you look younger . It is claimed by its practitioners as very effective in preventing sagging of facial muscle as this yoga tones up muscles of face.

Yin Yoga

Yin yoga is a mix of martial arts and yoga. This form increases blood circulation in the joints and improves flexibility and muscle tone. Postures last for at least a minute,  Yin yoga also makes  use of props like blocks and blankets. As a post-workout yoga it may help to relax the body’s joints.This yoga may strengthen musculoskeletal system of the body.

Yang Yoga

Yang yoga is mixes Hatha, Vinyasa, and Ashtanga. This form is more energetic than Yin Yoga. It focuses on vigour, endurance, building muscle mass and body relaxing and de stressing.

Power Yoga

Power yoga derives its roots from ashtanga yoga.  Yoga postures are practiced at a much quicker and more active pace in power yoga. It works to tone the muscles and also enhances flexibility. It is a fast type yoga.

Restorative Yoga

Restorative yoga focus on relaxing poses. Guided meditation is an integral part of restorative yoga. This yoga is aimed at relaxing the nervous system ,destressing and calming those over stressed nerves and thus restore health.

Prenatal Yoga

Prenatal yoga aims to reduce the discomfort and pains associated with pregnancy and helps easy labor. Some yoga poses described in prenatal yoga may be overlapping with that of postnatal yoga. This form helps new mothers for pregnancy induced weight reduction. It is advised by yoga therapists for pregnant women.

References

https://yogamedicine.com/guide-types-yoga-styles/
https://www.livescience.com/7-types-of-yoga