In translation from Sanskrit yoga means "union", "connection". This 5000-year-old mind and body practice originated as philosophical teaching in ancient India. Now yoga is more like a workout of special exercises and proper breathing, which helps control the mind, body, and also improves well-being. Many styles of yoga combine three main components in different ways: specific postures - asanas, breathing practices - pranayama - and meditation.
In 2016, UNESCO included yoga in the list of the Intangible Cultural Heritage of Humanity. In this article, we'll take a look at five of the most popular yoga styles, from energetic to more relaxing practices.
Hatha yoga includes hundreds of postures, including the famous "Downward Dog" and "Standing Forward Bend". The person usually holds a few breaths in the pose before moving on to the next movement. Studies show that hatha yoga has a positive effect on a person's mental and physical health by helping to cope with stress and strengthening the core muscles.
This style is great for beginners, as hatha yoga consists mainly of static poses that you should be in for more than a minute. The main thing is to be able to relax your body and mind in any position. In practice, all elements of hatha yoga are performed with a constant concentration on the breath, and special postures - asanas - develop strength and flexibility.
In fact, Ashtanga Vinyasa Yoga is a subtype of Hatha Yoga, and also adheres to an orientation towards physical development. Only Vinyasa Yoga is more difficult, performed at a faster pace, and requires more breath control than Hatha Yoga.
Ashtanga Vinyasa Yoga is the most difficult style of dynamic yoga to perform. The style is based on asanas that are connected to each other by certain repetitive movements - vinyasas. The movements are also accompanied by special breathing exercises - pranayama. All asanas are performed with a specific number of vinyasas. The minimum for one asana is five vinyasas, the maximum is eight.
A distinctive feature of Iyengar yoga is close attention to the subtleties of performing each pose. Much more time is devoted to asanas in class than in other yoga schools. Through slower movements and care for the individual abilities of each person, Iyengar Yoga allows people with injuries to practice.
Another distinguishing feature of the Iyengar yoga style is the use of supports. Blocks, belts, bolsters, chairs, and blankets are used to compensate for existing injuries and also help to learn the correct technique for performing asanas.
Integrative Yoga Therapy combines asanas, pranayama, mudra, yoga Nidra, mantra, and meditation. Integrative Yoga Therapy was an attempt to create a curriculum with an emphasis on yoga as the art of healing. It was specially developed for medical and health care institutions. Nowadays, integrative yoga therapy is used by some hospitals and rehabilitation centers.
Compared to other forms of yoga, Kundalini is more of a spiritual practice. It is still associated with physical movement, but unlike Hatha or Vinyasa yoga, they are not the focus of attention. Kundalini Yoga consists of six main components, which are performed in the following order:
Each yoga session begins with an introductory chant, also known as attunement.
Breathing exercises called pranayama and special movements are performed to stretch the spine. The purpose of pranayama is to learn how to control breathing.
This is a sequence of postures, pranayama, mudras (hand positions), sounds, and meditation. The duration and intensity of the kriya are determined by the instructor.
This stage enables your body and mind to absorb the effects of the kriya.
The instructor will guide you through meditation to develop awareness.
Regardless of which yoga style you choose to practice, you will most likely see improvements in many areas of your health. Here are just a few of the scientifically proven benefits of yoga:
Numerous studies, including a 2015 study, show that yoga practices improve the flexibility of the spine and hamstrings and reduce lower back pain.
A 2016 study examined the impact of ten weeks of yoga practice on 26 male athletes. Yoga exercises significantly increased flexibility and coordination scores compared to controls.
According to a 2018 study, just 12 regularly practicing hatha yoga can significantly reduce anxiety and depression levels. Also, yoga helps to cope with stress.
In a 2015 study, researchers divided 218 participants into two groups: one regularly practiced yoga, the other did not do it at all. At the end of the study, people who practiced yoga had lower levels of inflammatory markers than those who did not.
A 2017 study found that yoga improves executive brain functions as well as people's moods. Executive functions are the activities of the brain associated with goal-directed behavior and the regulation of emotional responses and habits.
Yoga makes it possible to undergo a complete transformation - physical, physiological, and psychological. At the same time, there are practically no contraindications for practicing: people of any age and any physical fitness can do it, the main thing is to choose the right yoga style and tune in to work. Whichever style you choose, keep in mind that yoga is conceived as a personalized practice that can help you get to know yourself better.
Practice at your own pace, do the poses at the difficulty level that's right for you, and listen to your body when it tells you to back off. If you are open to new experiences, yoga can help you find harmony between mind and body and bring positive changes not only on the floor mat but also outside.
