Awaken Your Inner Yogi

“But I’m not bendy.” My sister exclaimed. “I would be bored” she continued. Fair responses to the invitation to my weekly Ashtanga class. Like a lot of people my sister viewed yoga classes as a place where you learnt how to be a contortionist with hippies in Aladdin trousers, to the sound of chanting Tibetan monks and the smell of incense. I couldn’t blame her for feeling that way. Yoga has long been associated with Eastern Spirituality and pilgrimages to Ashrams in India. Although there is definitely still a provision for this, Yoga is continuously developing to meet the changing needs and wants of the modern world. This means that whether you are turning to yoga to chill out, work out, find your spiritual path, or just have a good stretch there is a yoga style to suit.

With so many choices, it can be difficult to know which yoga is right for you, so I’ve outlined some popular methods to help you navigate your yogic path.

THE DE-STRESSER

Hatha

If you are new to yoga then the best method to begin with, and the one you are most likely to encounter in your local gym, is Hatha yoga. Hatha Yoga is the basis for most Yoga styles. It incorporates Asanas (postures), Pranayama (regulated breathing) and Dharana & Dhyana (mediation) that can guide you to self-enlightenment.

Popular as both a style of exercise and a spiritual journey it is a great stress release method. Classes are mainly guided by an instructor who will demonstrate a pose and help you transition into it. Try to practice Hatha yoga in a calm, meditative mood. Try not to compete with the person next to you as flexibility and practice hours between participants in a single class may differ greatly. Forget the outside world and bring your attention inwards to get the most out of it.

Try this if... You’re a new yogi and want to learn the basics before you progress or if you are looking for advanced stretching and relaxation.

THE HEART RACER

Ashtanga Vinyasa Yoga

This system of yoga was popularised by K. Pattabhi Jois. It is a physically demanding aerobic workout as it involves synchronizing breathing with a continuous and progressive series of postures. Practice traditionally begins with two different sun salutations and then moves on to one of six series, depending on the participant's level.

If you are doing this Mysore Style the expectation is on you as the student to memorise the appropriate sequence and practice without being led by the teacher.

Breath is one of the main principles of this method and Vinyasa means breathing system. The sound of participants Ujjayi breathing in the class often sounds like the waves of an ocean. Advocates of Ashtanga believe that intense internal heat is produced alongside a purifying sweat that detoxifies muscles and organs. They claim the result is improved circulation, flexibility, stamina and a calm mind. Whilst some of the beliefs held by yogis may be more fantasy than reality, there is a wealth of research that shows the benefits of yoga.

Try this if... You’re already fit and looking for a super tough workout which involves progression.

THE SWEAT INDUCER

Bikram Yoga

Bikram yoga, or sweaty yoga as my friends refer to it, is the originator of the hot yoga style. Founded in the early 1970s by gold medal Olympic weightlifter Bikram Choudhury this style of yoga is practised in a room heated to 104 degrees Fahrenheit (40 degrees Celsius). The heat can help even the tightest muscles of weight lifters lengthen out. Classes last for 90 minutes and consist of a set series of 26 postures and two breathing exercises.

Bikram yoga is a total body workout that works muscular strength, endurance and flexibility. A study examining the effects of short-term Bikram Yoga training on general physical fitness found that participants had increased deadlift strength, increased lower back flexibility and decreased body fat compared with the control group.

A word of warning, don’t believe the hype about detoxification, whilst certain poses such as spine twists are great for relieving muscle tension they do very little, if anything, to detox your liver.

Try this if... You love to stay on trend and are looking for a less spiritual style of yoga, provided you have no medical reason not to workout in such a hot environment.

THE ADAPTER

Iyengar Yoga

Developed by B.K.S. Iyengar, this method includes traditional Hatha poses; however, these are often held longer than in other styles of yoga. Participants move slowly and gently into a pose, hold for around one minute, and take rest before transitioning in to the next pose.

Equipment such as straps, blocks and cushions can be used for those less flexible and combined with the slow pace it means those who are older, injured or disabled can take part.

A systematic review of research examining the benefits of Iyengar yoga in treating neck and back pain found that short term benefits were definitely possible so it’s easy to see why it’s so popular.

Try this if... You are injured, have poor flexibility or need a little more support.

THE SOUL CLEANSER

Jivamukti Yoga

Developed in the eighties by Sharon Gannon and David Life, Jivamukti Yoga is a physical, ethical and spiritual method, the latter which are often disregarded in modern yoga.

There are five main elements to this vigorous practice:

Shastra (scriptural study)

Bhakti (devotion),

Ahimsa ( nonviolence),

Nāda (music), and

Dhyana (meditation).

Animal rights, veganism, environmentalism and social activism are also advocated. If you're a fan of celeb spotting, Jivamukti Yoga might just be for you as it has developed a reputation as the chosen yoga style of many celebrities such as Madonna and Sting.

Try this if... You're an activist at heart and are looking for more than just a workout

THE DANCER

Kali Ray TriYoga

Described as the ‘Art and Science of Yogaflow’ TriYoga is a series of flowing, almost dancelike movements. Developed by Yogini Kaliji (Kali Ray) in 1980 the Hatha based method brings together pranayama (breathing exercises) and mudra (symbolic gestures) with dynamic asanas (yoga poses/ posture). Currently there are over 30 TriYoga centers in 30 countries.

Try this if...You enjoy rhythm and movement based exercise.

These yoga styles are just the tip of the iceberg. New methods such as Aerial Yoga and Freestyle Fitness Yoga are gaining popularity by the day. Despite differences all methods have breathing, focus and movement in common, just to varying degrees of importance. Regardless of style you should be left feeling relaxed, balanced and in control after practice. Don’t worry if you don’t get there straight away, that’s why it’s called practice! Have fun trying out different methods until you find the one that is everything you want it to be. As for my sister, it turns out Ashtanga wasn’t going to be her thing after all, Prenatal yoga had to take its place!

Have you tried a new yoga style recently? Or maybe you’ve just started on your yoga journey. Let us know your experiences on Facebook and Twitter.

Lorna Georgiou is a personal trainer and group exercise instructor from London, specialising in post injury and weight loss training. Lorna has written for newspapers and magazines and is just as happy covered in paper and words as she is in sweat and a smile after a session. With a passion for outdoor training, Lorna’s favourite ways to stay fit involve anything from running with her dogs to paddle boarding in open waters. Lorna loves observing how a weight loss or fitness journey can affect people, improving not only their physical, but also their mental health and ultimately transforming lives.

Main Photo Credit: LuckyImages/shutterstock.com; Second Photo Credit, Third Photo Credit & Fifth Photo Credit: Luna Vandoorne/shutterstock.com; Fourth Photo Credit & Sixth Photo Credit: Akos Horvath Photographer/shutterstock.com; Seventh Photo Credit: Dean Drobot/shutterstock.com