Whether you’re interested in a slow-paced class whose goal is on therapeutic healing or a yoga practice that will get your heart rate up, this list will give you the inside scoop on which style will fit you the most.

1. Kundalini Yoga

Kundalini yoga is about connecting to our individual spiritual energy. During a Kundalini yoga class, you can expect chanting, singing, and exercises that focus on breathing. This yoga’s objective is to activate the shakti or Kundalini energy as it helps us to gain a better awareness of ourselves. Gaining this awareness enables individuals to shed their ego and awaken the truth within.

This energy exists at the base of the spine and is thought to channel energy upwards through the seven chakras. During activation, and with regular practice, this form of yoga’s aim is to lead us to spiritual enlightenment. This may be where you have heard the term “Kundalini awakening“.

What to expect in Kundalini yoga:

• Chanting
• Breathing exercises
• Sequences of postures
• Mudras and meditations.

2. Vinyasa Yoga

This contemporary form of yoga is often accompanied by the word “flow” due to its ability to have sequences that flow from one to another. It often allows for time in-between poses to rest and may vary in speed depending on the instructor’s preference. Vinyasa is very versatile but one thing that remains constant is its ability to fluidly move and transition.

What to expect in Vinyasa yoga:

• Sun salutations
• Steady flow with synchronized breathing.

3. Hatha Yoga

Hatha yoga is often compared to vinyasa classes as they share similar asanas and pair them with specific breathing techniques. However, in Hatha yoga, the class is generally encouraged to move at a much slower pace to ensure the proper execution of each pose.

What to expect in Hatha Yoga:

• Centering or meditation exercise
• Series of twisting movements, bending, or folding.
• Breathing work or meditation.
• Sun salutations

4. Ashtanga Yoga

The purpose of this form of yoga is to purify the mind and body, and the best way to do this is by moving quickly. Ashtanga yoga is a challenging practice. With practice, it challenges its students to grow alongside its fast-paced and precision.

What to expect in Ashtanga Yoga:

• Sun salutations ( A & B)
• Repetitive postures
• Dynamic Vinyasa Flow
• Sweating
• Faster Pace

5. Yin Yoga

The goal of Yin yoga is to slow down movements and turn inwardly to reach the deep connective tissues of the body. You can expect this sort of yoga to hold poses for longer amounts of time. You can also expect pairing breathing exercises while stretching muscles that rarely gain attention.

This yoga’s inspiration is from Taoist principles that believe that there is an energy that courses through us. When allowing our body to stretch and deepen these stretches to reach areas not usually used, we’re enabling excess energy to a release. This is helpful if you’ve experienced some blockage and need an outlet for this energy to be let go.

What to expect in Yin yoga:

• non-heated room
• holding postures for long durations
• Finding comfort in discomfort – focus on holding poses and turning inward to accomplish stillness in breathing and in the mind
• Focused/deep breathing
• Slower and more meditative form of yoga

6. Iyengar Yoga

If you’re wanting a more technical type of yoga that encourages strength and development in flexibility then this form of yoga is for you. Iyengar yoga helps enhance our ability to deepen our stretch by its specific technique by ensuring that our stability is first. Once this milestone is accomplished, then it’s students are able to feel the full depth of each pose.

What to expect from Iyengar Yoga:

• Very technical in poses for alignment and stability
• Encouragement of props (to avoid injury risk) and achieve strength and balance
• Breathing exercises
• Poses held for long durations
• Challenging poses

 7. Bikram Yoga

Bikram yoga is often synonymous with the name “hot yoga”; however these two practices are different. For hot yoga, this can refer to any yoga within a hot room. For Bikram, it is a form of yoga that received its popularity in the 1970s in California. It involves 26 poses in set cycles over a 90-minutes class. The idea of the heated rooms is to release toxins from the body.

What to expect in Bikram yoga:

• Heated rooms (up to 105 degrees Fahrenheit (41 degrees celsius)
• Repetitive poses
• Advanced – possible inversions (inversions not traditional Bikram)
• 90 minutes classroom
• Difficult breathing exercises
• classes can be difficult for individuals completely new to yoga
• Increases blood circulation and enhances metabolism

8. Power Yoga

If you’re looking for a form of yoga that gets the heart pumping then power yoga will not disappoint. This form of yoga’s objective is making sure that cardio sits at its core meaning that this yoga will get you moving.

What to expect from Power yoga:

• Designed for athletes – lots of movement
• Modified Ashtanga Yoga practice
• High-level of energy
• Heated rooms

9. Restorative Yoga

As the name suggests this form of yoga helps encourage healing and support for the body. It’s objective is to ‘restore’ the body by rest and restoration of balance. These poses will help its students activate the parasympathetic nervous system and by activation that helps the PNS ‘rest and digest’. This enables the PNS to keep basic functions operating as they should.

What to expect with Restorative yoga:

• Slow breathing
• Calm and controlled movements
• Encouragement of blocks, bolsters, or blankets to assist in postures and hold postures longer without added exertion
• Releasing tension
• Lowering blood pressure
• Increased feeling of awareness and relaxation

10. Prenatal Yoga

This form of yoga is pretty self-explanatory. Expecting mothers can try this form of yoga to help decrease anxiety and also strengthen their bodies for the preparation for childbirth. Exercises include pelvic floor exercises, breathing asanas, and ways to increase flexibility.

What to expect from Prenatal yoga:

• For expecting mothers who want don’t want an intense workout
• Fun, slow-paced postures that enhance flexibility
• Can help easy some body aches, especially in the lower body
• May reduce symptoms of nausea

11. Aerial Yoga

If you’re interested in gymnastics or acrobatics then aerial yoga may be a perfect fit for you. This yoga utilizes hammocks or yoga swings that enable its students to perform inverted yoga postures. Many postures that students struggle with, like backbends, are easier with this form of yoga. Many of its postures come from the inspiration of dance, some pilates exercises, and of course, acrobatic gymnastics.

What to expect from Aerial yoga:

• Great for students who suffer from back pain enables a deeper stretch not attainable on the yoga mat
• Students who don’t mind inverted yoga poses and asanas
• Many poses that are challenging on a yoga mat may
• Not for pregnant women or individuals who struggle with vertigo

12. AcroYoga

AcroYoga is like aerial yoga but it doesn’t include the hammocks or yoga swings. Instead, this sort of yoga focuses on the trust elements associated with acrobatics while practicing with a partner or group. There are three roles that participants will choose, either the base (the individual responsible for the moving), the flyer (the person that is being moved), and the spotter ( the individual that helps to ensure that movements are going smoothly).

What to expect in Acroyoga:

• Working collaboratively with a partner or group
• Play and fitness
• exercise in communication

13.  Jivamukti Yoga

Jivamukti yoga is a lot like the vinyasa style of yoga that draws yoga principles for modern life. Often each class will explore a theme, this can be through changing, pranayama (breathing exercises), or music. This theme is generally introduced at the beginning of class and interwoven throughout the duration of the class. One of the main distinctions of Jivamukti yoga is they encourage their participants to adhere to a vegan diet. This is because it is an element to their advocacy of yama ahimsa, or their exercise and commitment to non-violence.

What to expect from Jivamukti yoga:

• A vigorous style of yoga
• Will increase flexibility, strength and encourage balance
• Increased awareness of self and the divine (the energy within)
• Improves circulation and decreases stress

14. Anusara Yoga

Anusara yoga practices off its own philosophy that each sentient being is good and has its own source of vocabulary. Teachers are taught to explain universal principles of alignment while encouraging participants to focus inward to balance their energy and enhance their connection to spirituality.

What to expect an Anusara yoga:

• Fun, light-hearted classrooms
• A flow that connects to breathing
• Holding poses for longer durations of time
• Vinyasa style poses

15.  Sivananda Yoga

Sivananda’s intent is promoting overall well-being and has deep roots within classical yoga and its dharmic affiliation to guide and motivate its pupils. This practice is ultimately about acknowledging the awareness of the self.

What to expect from Sivananda yoga:

• Classic yoga postures
• Deep focus on self-awareness
• Reduction of stress and an increase in energy

16. Yang Yoga

As it is the opposite of yin, this yoga focuses on engagement and warming of the body. This yoga works the muscles to strengthen and increase blood circulation. This style of yoga has breathing exercises to compliment the poses and enable the activation and proper release of energy.

What to expect from Yang yoga:

• Improved blood circulations
• Enhanced stamina and improved energy
• Relaxed body and mind
•  Steady flow with synchronized breathing.

17. Buti Yoga

Buti yoga is about working on a spiritual level by activating our inner energy or chakras while also getting a workout. This type of yoga finds its inspiration from tribal dance moves and incorporates cardio with deep core exercises. This type of class has sequences like a vinyasa class, just with a faster pace.

What to expect from Buti yoga:

• Fast-paced sequences
• Incorporation of contemporary music
• The uplifting message of self-acceptance
• Prepare to sweat

18. Karma yoga

Translated from Sanskrit, Karma means “action or doing”. For many who practice karma yoga, they recognize that this form of yoga is a way to develop a deeper connection to their spirituality. The idea of Karma yoga, or its intent, is those who practice will receive satisfaction by alleviating the body and mind and through this path will lead to a fulfilled life.

What to expect from Karma yoga:

• Practicing positive thinking/pure thoughts
• Learning lessons of selflessness and self-acceptance
• Helps participants embrace discipline
• Repetitive postures

19. Viniyoga

This sort of yoga focuses heavily on breathing exercises alongside chanting and meditation. In Viniyoga there isn’t a correct way of performing a posture as everybody is different, everyone will have the posture feel different and right for them.

What to expect from Viniyoga?

• Bandhas, chanting, and meditation
• Longer holds
• Individualized practice
• Many sequences depending on the instructor

20. Tantra Yoga

Tantra yoga is more than you may think. Its practices are interwoven with various other teachings and when practicing this form of yoga can help individuals tune into themselves. This yoga may help individuals who practice it achieve a heightened sense of self-awareness and a better relationship if done with a partner.

The word tantra means “to weave or expand”. The idea with Tantra yoga, then, is to weave together many yoga practices, and other spiritual styles and teachings, in order to connect with others and the universe. When practiced consistently, Tantra Yoga can help you get in tune with who you are, achieve your goals, and, when done with a partner, deepen your relationship.

What to expect from Tantra yoga:

• Ability to overcome blockages and gain control
• Identify weaknesses and turn them into strength
• To connect the spiritual with the physical realm
• Increased energy and improved relationship

There are several types of yoga that can range from slow to fast-paced with some that are in-between. Each style is about your individual preference and which has values that align the most to meet your needs and to serve you on a physical and spiritual level.

The post 20 Different Types of Yoga: How to Find the Right Style for You appeared first on YOGA PRACTICE.

Bikram Yoga was founded by guru Bikram Boudhury in 1974. 

It comprises 26 postures and is practiced in a systematic sequence. The aim of the practice is to gain focus and discipline.

It also detoxifies the body and cultivates strength and flexibility.

Sessions are practiced in a mirrored room. The instructor is at the front, calling out instructions. Bikram himself has jokingly called these yoga rooms “torture chambers.” But the practice has many benefits.

It is open to beginners and advanced yoga students alike.

History of Bikram Yoga

In his youth, Bikram Choudhury was a competitive yoga practitioner. He was born in Calcutta, India in 1946. He studied yoga under guru Bishnu Ghosh from a young age. And he became the youngest contestant ever to win the National India Yoga Competition at age 11.

He remained undefeated for the next three years.

Then, he traveled throughout India with Ghogh. Together, they demonstrated weight-lifting techniques. In 1971, he visited the US for the first time.

His trip was sponsored by the American Medical Association. They wanted Bikram to demonstrate how yoga can treat those with chronic illnesses.

In 1974, Bikram founded the Yoga College of India in Beverly Hills. 

Today, he is a self-proclaimed “guru to the stars.” He continues to train and certify hundreds of new teachers each year around the world.

Benefits of Bikram Yoga

The heat in a Bikram class is supposed to mimic the natural heat of India. This is where Bikram first learned to practice and teach. The warmth and humidity also help to loosen the muscles. This allows for greater flexibility and depth in poses.

Sweating also helps detoxify and cleanse the body. It flushes out all material waste.

Practicing in a heated room increases the practitioner’s heart rate. It can strengthen the heart and improve circulation throughout the body. It also encourages healthy circulation through compression and extension.

Each pose stretches or compresses a part of the body. It temporarily restricts circulation. Then, when the pose is released, fresh blood is pumped into that area.

This process is called extension.

It is believed that the flow of fresh blood helps to cleanse the body. It can detoxify infections, bacteria, and toxins.

A good example of compression and extension is Locust Pose. Practitioners press their body weight onto their forearms. To finish this pose, they release their arms.

Additionally, Bikram Yoga can expand lung capacity. It can improve balance, strengthen muscles, and promote kidney function. It has also balanced sugar levels and developed the practitioner’s patience.

Aims of Bikram Yoga

The Bikram Yoga Sequence aims to positively affect every area of the body. It stimulates every organ, vein, ligament, and muscle with newly oxygenated blood.

The heated room combined with the asana creates a scientifically designed yoga class. 

It allows muscles and ligaments to warm and stretch. The order of targeted body parts within the sequence is also important. This order is believed to be the proper way that the body should be stretched.

Bikram asserts that these postures must be done accurately. This will ensure the intended benefits.

Teachers are trained to push students until they reach their best expression.

Components of a Bikram Practice

A Bikram Yoga practice sequence is 90 minutes long. It consists of 2 breathing exercises and 24 poses. Each pose and exercise is performed twice.

Pranayama and asanas are always practiced in the same order.

Classes begin with pranayama. They are followed by 12 standing poses and then 12 floor poses. Class closes with a final pranayama.

The instructor stands at the front of the room. They call out precise instructions for each pose.

Standing sequences include five balancing poses. This builds focus and concentration. Floor sequences include backbends, forward bends, and twists.

The overall sequence is designed to work every part of the physical body. This includes external muscles, joints, bones, and internal organs in that order.

Bikram Yoga Sequence

#1 Pranayama – Deep Breathing

Pranayama increases focus and expands the lungs. It enables maximum oxygen to reach the muscles and organs. It also improves blood circulation.

Breathing prepares you for the following exercises by easing and calming the mind. 

It can energize and detoxify the body.

Start by standing up straight. Keep your spine erect and legs together. Interlock your fingers. Place them under your chin and along the arc of your neck. Keep your elbows together.

Inhale. Pull your arms with your wrists slightly touching your ears. Keep your head straight. Exhale slowly and deeply. Tilt your head back. Let your hands follow the movement of your head.

#2 Ardha Chandrasana – Half Moon Pose

Half Moon Pose strengthens the core and increases the spine’s flexibility. It also improves kidney functioning. This pose firms the body and tones the hips, buttocks, thighs, and abdomen.

Stand up straight and lift your arms up. Join your palms to form a prayer mudra above your head. Don’t bend your elbows. Keep your hands straight, flexed, and firm.

In this position, bend your right hip. Let your torso fall to the right. Keep your legs straight while you do this.

Then repeat on the left side.

#3 Utkatasana – Awkward Pose

Awkward Pose tones and shapes the legs. It can cure slipped discs and other spine-related problems. It stretches the hips, spine, and chest muscles. 

It also strengthens the torso, tones the legs, and relieves joint and back pains.

Stand up straight. Keep your feet arm-length apart. Stretch your arms forward with palms facing down. Keep your arms straight. Bend at the knees and push your body down. Imagine you are sitting on an imaginary chair.

Do not bend your knees beyond your feet. Hold this pose.

#4 Garudasana – Eagle Pose

Eagle Pose opens up the largest joints in the skeletal system. It improves flexibility in the hips, knees, and ankles. Garudasana enables fresh blood to flow through the kidneys and reproductive organs. 

It also increases focus and improves balance.

Stand straight and bend your right knee. Wrap your left knee over your right knee. They should now be stacked on top of each other.

Place your left leg on the posterior of your right shin. Raise your arms forward at shoulder level. Bend your elbows at 90 degrees. Wrap your right hand over your left.

Repeat on the other side.

#5 Dandayamana-Janushirasana – Standing Head to Knee Pose

This pose strengthens the hamstrings and leg muscles. It improves flexibility in the sciatic nerves and tones the back, biceps, and triceps. It can also improve circulation, build mental strength, and tighten abdominal muscles.

Stand straight with your feet together. Form a cup with your palms by interlocking your fingers. Bend at the waist.

Lift your right leg up towards your chest by bending at the knee. Cup your palm around the sole of your foot. Slowly straighten your right leg, taking your hands with it. Bend your torso further.

Make your chest touch the knee of your right leg.

Make sure to bend your elbows slightly. This will accommodate the stance. Hold here.

#6 Dandayamana-Dhanurasana – Standing Bow Pose

Standing Bow Pose develops balance and firms the upper thighs. It also improves the strength and flexibility of the lower spine. It can build patience and concentration and clear cardiovascular problems.

It does this by stimulating blood vessels. This supplies fresh blood to the entire body.

Stand straight. Lift one of your legs with your hand from inside your ankle. Stretch your other arm out to the sky. Make sure your palm is facing forward. Slowly extend the leg you lifted upwards. Make sure your torso is going slightly forward.

Keep your hips and foot of the leg on the ground in a straight line. Kick the other leg further up until you can hold that foot with your arm.

Stretch higher. Your upper body should bend more forward.

#7 Tuladandasana – Balancing Stick Pose

This pose stretches the heart muscles, rejuvenates the brain, and strengthens concentration. It strengthens core and back muscles and gently stretches the entire spinal column.

It can also increase stamina and help burn calories.

Stand straight and raise your arms to the sky. Clasp your hands. Leave your index fingers pointing to the sky. Lift your left foot off of the floor while keeping your spine straight. Take your left leg further up.

You will form a “T” with your outstretched left leg and arms. Hold this pose.

#8 Dandayamana-Bibhaktapada-Paschimotthanasana – Standing Separate Leg Stretching Pose

In this pose, you will strengthen and stretch the sciatic nerves. It massages your abdominal organs and small and large intestines. It also increases ankle and hip flexibility and releases tension in the lower back.

Overall, it creates emotional stability.

Stand straight. Take a big step to the right with your right leg. Stretch your leg to the right as wide as possible. Stretch your arms on your respective sides. Bend forwards towards the ground between your legs.

Reach your hands towards your feet. Clasp around the ankles. Use this grip to push the torso down further.

Stop when your head touches the ground.

Keep your arms, legs, and spine straight. Hold here.

#9 Trikonasana – Triangle Pose

Triangle Pose revitalizes the veins, tissues, and nerves. It reduces rheumatism and lower back pain. And it strengthens the knees, ankles, legs, chest, and arms. It can also cure anxiety and improve digestion and the coordination between the heart and lungs.

Stand straight with your feet arm-distance apart. Keep the waist straight and bend towards the right. Lift your left hand up. Let your right hand touch the ground. You should form a straight line.

Your right hand should touch the tips of your right toes. Keep your palms facing out. Keep your right foot facing towards the right. Bend your right knee as much as possible. Stretch out of your left leg.

Your legs should be flexed and taught. 

Turn your head to the left and look up at your left hand. Hold here.

#10 Dandayamana-Bibhaktapada-Janushirasana – Standing Separate Head to Knee Pose

In this pose, you will tone the abdomen, waist, hips, thighs, and buttocks. It stimulates the thyroid gland and regulates your metabolism and immune system. Some believe this pose can help those suffering from depression. It has also been said to cure constipation, low blood pressure, and menstrual problems.

Stand straight with your feet together. Raise your arms overhead. Join your hands together in a firm clasp. Move your right leg towards the right. Keep it about two to three feet away from the left leg. Turn the right foot towards the right.

Now, tuck your chin into your chest. Bend your torso towards your right leg. Stop when your head touches your right knee. Make sure your legs and hands are straight while you do this.

Hold here. Then repeat on the other side.

#11 Vrikshasana – Tree Pose

Tree Pose improves posture and balance. It increases flexibility in the hips joints, knees, and ankles. It can also prevent hernias and aid neuromuscular coordination. Additionally, it strengthens the eyes and shoulders and reduces flat feet.

It also increases patience.

Stand straight with your feet together. Keep your arms along the sides of your body. Get your palms together in a prayer mudra. Place it in front of your chest.

Raise your right foot. Bend at the knee and place on the upper thigh of your left leg. Square your shoulders and keep your left leg straight. Hold here.

#12 Padangustasana – Toe Stand Pose

Toe Stand Pose strengthens and opens the knees. It cures hemorrhoid problems and develops mental strength. It will strengthen your joints, abdominal muscles, hips, ankles, and toes. And it will increase your focus and improve your posture.

Toe Stand Pose also keeps you calm and balanced.

Stand straight with your arms by your sides. Bend your right knee towards your chest. Bring your right foot to rest on your left knee. Make sure the sole of your right foot is facing upwards.

Bend down on your standing left leg. Bring your buttocks to rest on the heel of your left foot. The thigh of your left leg should be parallel to the ground. Bring your hands together in a prayer mudra. Place it in front of your chest and hold it here.

#13 Savasana – Corpse Pose

Corpse Pose relaxes and cleanses the body internally. It releases stress, depression, tension, and fatigue. It also relaxes the muscles and cures insomnia. Corpse Pose can improve mental health and concentration. It stimulates blood circulation and helps in curing constipation, diabetes, and asthma.

Lie down on your back. Keep your legs slightly apart. Place your arms along both sides of your body. Let your palms face upwards and relax.

Close your eyes. Breathe deeply through your nose. Consciously relax your body from head to toe as you breathe.

Hold this pose until you feel completely relaxed.

At this point, you are halfway through the Bikram Yoga regimen. 

Relax in Savasana. Drink water. And gear up for the next 13 poses.

#14 Pavanamuktasana – Wind-Relieving Pose

This pose compresses and massages the digestive system. It strengthens the arms, improves hip flexibility, and tones the abdomen and thighs. It can also release gas and aid digestion.

Wind-Relieving Pose eases tension in the lower back. It also enhances blood circulation in the hip joints.

Lie down on your back. Keep your feet together and arms along the sides of your body. Clasp your hands and wrap them around your right knee. Bring it in towards your chest. Press your thigh on your abdomen.

Keep your neck and left leg straight. Square your shoulders and hold.

#15 Padahastasana – Sit Up Pose

In this pose, you will increase flexibility and stretch the spine. Sit Up Pose firms the lower body and improves blood circulation in the legs. It stretches the shoulders and hamstrings and strengthens the biceps and calf muscles. It also stimulates the kidneys and pancreas.

Sit down on your buttocks. Keep your legs stretched out in front of your torso. Leave your arms hanging on both sides of your torso. Keep your back erect and feet together.

Bend your torso towards your knees. Place your head on your knees. Reach for your toes with your hands and clasp them. Flex your arms at your elbows.

Place them on the ground beside your calf muscles on both sides.

#16 Bhujangasana – Cobra Pose

Cobra Pose improves appetite and digestion. It relieves menstrual disorders and regulates blood pressure. It can also enhance liver and spleen function and makes the spine stronger and more flexible.

This pose balances your weight by regulating your metabolism.

Lie down on your stomach. Keep your toes together and arms gently placed on both sides of the torso. Place your palms on both sides near your chest. Make sure there are facing downwards.

Gently press into the ground. Apply pressure on your palms and lift your head, chest, and stomach off of the floor. Bend your arms at your elbows just a little.

Square your shoulders. Keep them away from your ears and hold.

#17 Salabhasana – Locust Pose

Locust Pose works perfectly for slipped discs and sciatica. It strengthens the upper spine and relieves tennis elbow. It also helps in removing varicose veins on the legs.

Locust Pose firms the buttocks and hips. And it encourages perseverance.

Lie down on your stomach. Keep your chin on the floor. Let your heels touch each other. Snug your arms under your abdomen. Your palms should be facing downward. Spread your fingers and point them towards your knees.

Lift your right and left legs separately. Release your chin and place your mouth on the ground. Get your legs together and apply pressure on your hands.

Lift both legs as if they are one and hold.

#18 Poorna Salabhasana – Full Locust Pose

Full Locust Pose works well for spondylosis and slipped discs. It increases the elasticity of the rib cage and tones the arms, thighs, abdominal muscles, and hips. This pose prevents lower backache and relieves rheumatism and menstrual problems.

It also corrects bad posture.

Lie flat on your stomach. Stretch your arms out at your sides. Keep your palms facing downwards. Keep your legs together. Lift your head, chest, and torso off of the floor.

Lift your arms as well and stretch outward with your palms facing down. Lift your legs off the floor. Hold here.

#19 Dhanurasana – Bow Pose

Bow Pose expands the lungs and strengthens and revitalizes spinal nerves. It improves the functioning of the large and small intestines and relieves constipation.

Additionally, Bow Pose improves digestion and treats bronchitis and diabetes. It can also help the liver, kidneys, and spleen function better.

Start by lying down on your stomach. Keep your arms along the sides of your body. Keep your legs hip-width apart and bend your knees. Stretch out your arms to hold on to your ankles. Lift your chest and legs off of the floor.

Pull your legs back by applying pressure on your ankles with your hands.

Look straight and hold this pose.

#20 Supta Vajrasana – Fixed Firm Pose

This pose can prevent hernias and stimulates the thyroid glands. It stretches and expands the rib cage and loosens the legs. It can also regulate the adrenal glands, eliminating anger and increasing courage.

Fixed Firm Pose relieves constipation and relaxes the mind.

Sit in Vajrasana and place your palms beside your buttocks. Keep your fingers facing forward. Bend backward and keep your right forearm and elbow on the floor. Then place your left forearm and elbow on the floor.

Bear the weight of your torso on your elbows and look ahead. Reach for your toes with your fingers. Grasp them and hold this pose.

#21 Ardha Kurmasana – Half Tortoise

Half Tortoise releases tension in the neck and shoulders. It enhances memory and mental clarity. It is also good for asthma and irritable bowel syndrome. This pose tones the thighs and abdomen.

And it gives a relaxing stretch to the spine while increasing flexibility in the hips.

Start by sitting in Vajrasana. Lift your arms toward the sky. Bring your palms together and entwine both thumbs. Keep your arms straight and stretched with your biceps touching your ears.

Bend down at your waist, bringing your entire torso towards the ground.

Get your forehead and little fingers to touch the ground. Hold here.

#22 Ustrasana – Camel Pose

Camel Pose stimulates the nerves and improves flexibility in the neck. It cures backaches, stretches the throat, and is good for the thyroid gland.

Additionally, this pose opens up the chest, improves posture, and relieves menstrual pain.

Kneel down on the mat and place your hands on your hips. Keep your shoulders and knees in a straight line. The soles of your feet should be facing upwards towards the ceiling.

Bend backward gently. Reach for the soles of your feet with your fingers. Keep your arms straight and look upwards.

Hold this pose.

#23 Sasankasana – Rabbit Pose

This pose increases the mobility and elasticity of back muscles and the spine. It sends fresh blood and oxygen to the nerves. It also relieves tension in the neck and shoulders. Rabbit Pose helps reduce sinus and cold discomfort and rejuvenates the thyroid gland.

Sit in Vajrasana. Raise your buttocks off the heels of your foot. Leave your arms along the sides of your body and keep your back straight.

Bend forward from the waist and arch your back. Place your forehead on your lower thighs and keep your arms stretched out and backward. Reach out towards the soles of your feet. Place your thumbs on your ankles.

Your other four fingers should gently touch the soles of your feet.

Hold this pose.

#24 Janushirasana-Paschimottanasana – Sitting Head to Knee Stretching Pose

This pose increases blood circulation to the liver, pancreas, thyroid, and intestines. It keeps allergies at bay, is good for digestion, and cures chronic diarrhea.

It can also balance blood sugar levels and enhance kidney functions.

Sit down on your buttocks with your legs stretched out in front of you. Bend your left leg and place your heel near your anus. Rest the sole of your foot in the inner upper right thigh. Stretch your arms overhead and bend forwards towards your right leg.

Clasp the big toe of your right foot with both hands. Keep your arms bent at the elbows. Place the crown of your head on your right knee.

Hold this pose.

#25 Ardha Matsyendrasana – Spine Twisting Pose

Spine Twisting Pose improves the elasticity of the spine and prevents slipped discs and arthritis. It calms the nervous system and relieves tension trapped in the back. Additionally, it increases the supply of oxygen to the lunges.

And it also detoxifies the internal organs and improves reproductive health.

Sit straight on your buttocks. Keep your legs stretched out in front of you with your feet together. Bend your left leg. Take it over your right leg and place your left foot near your right thigh.

Bend your right leg and get it closer to the pelvis. The sole of your right foot should press up against your left buttock.

Bend your torso towards the left and keep your gaze over your left shoulder. Keep the spine erect. Take your left arm behind you and place the palm on your back. Stretch out of your right arm.

Clasp your right knee with your right hand. And hold this pose.

#26 Kapalbhati Pranayama – Skull Shining Breathing Technique

Skull Shining Breath stimulates digestion and dissolves toxins and other waste matter in the body. It uplifts and rejuvenates the brain while making the face glow with regular practice.

Additionally, it cures asthma, sinus discomfort, and hair loss.

Sit down in Sukhasana and place your palms on your knees. Form the meditation mudra with your hands. Inhale deeply and slowly through the nose. Pull your stomach in towards your back.

Relax from the contraction. Then exhale in an outburst and follow up by automatically inhaling.

Doing this 20 times counts as one round of Skull Shining Breath.

Relax deeply in Sukhasana at the end of each round.

Close your eyes and listen to your body.

Final Thoughts

Bikram Yoga is a great way to expand your yoga practice. It is a unique experience that many have found multiple benefits.

Be sure to listen to your body throughout this practice. 

And go at your own pace.

The post Understanding the Bikram Yoga Sequence: A Guide to Why and How to Practice appeared first on YOGA PRACTICE.

Or on the other hand, are you interested in trying yoga?

Try a Yoga Fusion class!

These classes take your typical yoga class and combine it with another modality of movement. These particular fusion classes target many different aspects of fitness and make your workouts more functional. You can combine strength, balance, core, even endurance workouts in these fun combos to keep your mind and your body constantly challenged.

Let’s cover what yoga is, the benefits, what’s yoga fusion and 10 popular class options.

What is Yoga?

Yoga is way more than just stretching.

While the physical practice is noteworthy, the mental practice is also important. Especially if you’re active in other areas of fitness.

If you’ve ever taken a standard yoga class, you’ll notice there’s breathwork, called pranayama, spirituality and even the occasional chanting. Yoga invites you to dive within, taking notice of your body, your thoughts, and your feelings.

Yoga can be described as a spiritual discipline that focuses on “bringing harmony between the mind and the body”. Hence matching your breath with your movement and the chanting of namaste, typically at the end of the class.

In Sanskrit, the word “yoga” means “to yoke” or to join together or unite. Yogic scriptures discuss the harmony between Man and Nature, mind and body, individual consciousness with Universal Consciousness. It’s a beautiful practice with immense benefits.

The benefits to practicing yoga are both physical and mental.

Physically, yoga does so much for your body. It improves flexibility, builds your muscle strength, corrects your posture, prevents cartilage and joint breakdown. The practice increases your blood flow, boosts your immunity, lowers your blood pressure and blood sugar, improves your balance and lastly, boosts your immune system.

Mentally and spiritually, yoga makes you happier, helps you focus, it releases tension, and helps you attain a deeper sleep. It gives you a peace of mind, increases your self-esteem, inner strength and encourages self care.

All are wonderful benefits! And what if I told you that you could get all of these benefits PLUS the benefits of your other favorite workouts… all in one class?

Let me introduce you to a popular trend called Yoga Fusion!

What is Yoga Fusion?

Yoga Fusion is the combination of yoga with a different type of movement or fitness style to “utilize more muscles and burn more calories than yoga alone”.

It makes classes more fun and challenging! The fusion simultaneously builds aerobic and anaerobic fitness while creating a unique workout you’ve never experienced before!

Yoga Fusion lets you benefit from the best aspects of both types of workouts.

Benefits include but certainly are not limited to:

• Greater variety and reduced monotony. Practicing the same moves in the same order can be mind-numbing and boring. Mix it up!
• Improved health. This can be through weight control and an overall toned body.
• Increased availability with little to no equipment requirements. That’s the beauty of these. They can be taken anywhere at any time you want to keep your workouts fresh!
• Boosted training focused on muscle growth and body strength.
• Better full-body workout by involving all muscle groups.

In general, Yoga Fusion classes can range from 30 to 60 minutes. Typically, the workouts begin with a short warm up followed by strength or cardiovascular training. Then, the participant will move into balance and flexibility training. Followed by a yogic cool down.

You’ll still get all the benefits of yoga while testing the strength and endurance of your body. But again, not just the physical aspects! You’ll get the mental and spiritual benefits as well!

There are so many options that can be created by merging yoga and other fitness types.

Let’s cover 10 of the most popular fusions.

Yoga and…

Pilates

The most popular fusion with yoga is pilates. These classes can go by many names, including Yogalates, Yogilates, or even the BeachBody variation: PiYo.

In these classes, you’ll practice isometric holds and tiny pulses in traditional yoga poses such as plank or bridge pose. Isometric holds are the flexing and holding of muscles without the lengthening or shortening. A great example of this is plank pose. You are holding your body in place without any movement. You’re stagnant. That’s an isometric hold. Try it!

This combination of yoga and pilates increases flexibility and muscle strength. It focuses mainly on core strength. The instructors even have more creativity to create a unique, non-traditional experience for the students.

While yoga is traditionally mat-based, you can also add a pilates reformer. This will create a flexible body, stronger core, and overall well-being.

These two practices create a great combo that combine specific postures with correct breathing and meditation.

Strength Training

While yoga is fluid and soft, strength training is heavy and tough. Like yin and yang, they complement each other which makes this combination a well-rounded fusion.

Blending yoga and strength training tones your body, builds lean muscle, and keeps you limber.

Yoga reconnects your body with the natural movement patterns allowing you to employ your muscles in compound and complex movements. It also boosts your endurance in the gym by developing your slow-twitch muscle fibres.

Your slow twitch muscle fibres are your endurance. Basically, these muscle fibres work for a long time before they get tired. This is compared to your fast twitch muscle fibres that provide a powerful force but fatigue quickly.

Almost all yoga poses can benefit from strength, endurance, and muscle stability. Take chaturanga, for example. More strength in your arms and chest help stabilize the pose. This can lead to more advanced arm balances such as Bakasana, Crow Pose, or Tittibhasana, Firefly Pose.

Yoga also develops underutilized muscles while reinforcing ligaments and tendons. Stretching brings fresh flow to muscles helping in healing and growing.

Running

Combining yoga and running can be particularly helpful for new runners! While the run time in the class may be shorter, yoga will prevent lactic acid buildup, which is what makes you sore.

Bonus! This combo will also force accountability in pre- and post-run stretching.

These two exercises are complimentary. Yoga helps develop muscle strength, flexibility and balance which can reduce the risk of an injury. It helps improve mental focus and breathing efficiency. On the other hand, running compliments yoga because it boosts cardiovascular fitness.

Runners World states yoga can even improve running times! And who doesn’t love that!

Developing strength and flexibility in your core, hamstrings, quads, and hip flexors “can help you run more efficiently and stay injury-free”.

Kickboxing

Another fun pairing is yoga with kickboxing. Again, yoga is completed first to warm up the muscles and promote a healthy active recovery. These classes can also be a great introduction to kickboxing if you’re nervous about trying it!

Yoga increases flexibility and boosts the kickboxer’s range of motion. This will give you a competitive edge over boxers who train traditionally, without yoga.

Kickboxing requires a heightened level of focus that can be taught by yoga’s teachings of inner stillness and focus on the present moment. Yoga also works muscle groups that are typically dormant or undeveloped during kickboxing. This enhances endurance and overall strength.

Plyometrics

ZenCore combines yoga and functional plyometric strength exercises to improve your strength, balance, and flexibility.

It was created by Maryanne Blake, the creative director at Reebok Sports Club in New York City. She says this class, “targets the specific body parts with sequences that begin with a yoga pose (to prep the body), then transition into dynamic moves (to raise your heart rate and strengthen muscles), and then flow into a restorative pose (to stretch your body).” The class ends with a meditation to leave you feeling strong and calm.

The workout speeds up the pace of moving through yoga poses while adding strength movements and cardio drills targeting your core, lower back, and glutes. An example of a dynamic strength-building exercise is hopping your feet back and forth between your hands from a plank pose.

Maryanne developed this class for “type A’s who’d never be caught in a yoga class”.

Spin

Like pilates, the combination of spinning and yoga can go by a few names, ranging from Spin Yoga to Cy-Yo. The purpose is to bring your overall well being into focus so you can “reach maximum physical and spiritual outcomes”.

These classes are typically one hour long: 10 minutes of yoga to warm up, 40 minutes of indoor cycling, and finishing 10 minutes of cool down.

This setup lets you burn up to 300 – 600 calories per class AND get a deep stretch while focusing your mind, body, and spirit. It can also be an introduction for people unfamiliar with yoga.

This fusion is well rounded. It takes the stressed muscles you use for cycling and stretches them at the beginning and the end of class.

Corepower Yoga

Corepower Yoga is a popular branded yoga with the mission “to show the world the incredible life-changing things that happen when you root an intensely physical workout in the mindfulness of yoga”.

This unique yoga combo works not only on your physical body but your emotions to change your life. The instructors are certified in this particular kind of yoga so “you’re bound to experience a highly physical and incredibly mindful workout”.

The benefits of this practice are turning stress into sweat, rigidity into fluidity, and a strong sense of community. This practice will increase your circulation, flexibility, strength, and enhance your quality of sleep.

There are 4 types of classes offered. If you’re interested, check out this link to determine the best place for you to start.

Barre

Barre fusion was developed by ballerina Lotte Berk and her orthopedist to create the “ultimate body transformation”. This workout is a blend of ballet, yoga, cardio, and Pilates to “tighten up what is loose and melt away any unwanted pounds within a matter of ten classes”.

The classes are 55 minutes long focusing on your hips, seat, thighs, abs, and arms. All the while, creating the mental benefits of yoga and meditation.

Using isometric movements, this low-impact class shapes long lean muscles while firming and tightening. It also clears your head and mind.

The Vinyasa sequence in particular is designed to decompress and tone your entire body.

Calisthenics

Fusing yoga with calisthenics is great for anyone of any level of fitness. It inserts traditional exercises like squats, sit-ups, or pushups into flowing yoga sequences. This type of fusion class can go by the name YogaFit.

Calisthenics uses your body weight, gravity, and inertia to increase your strength and flexibility. They are typically performed without any equipment making these classes versatile and cost-effective. These moves improve your aerobic condition, balance, and coordination making this fusion a perfect compliment.

Some examples of these combinations are lunges in your warrior poses, sit-ups in your boat pose, and planks in your vinyasa flow.

Ballet

The last combination on this list is the fusion of yoga and ballet. The most popular brand of this particular combination is Yoga Booty Ballet, (YBB).

The YBB program was created by Gillian Marloth, a fitness instructor and former competitive ice skater and Teigh McDonough, a professional dancer and personal trainer. They say this program combines yoga with dance routines to help participants lose weight, build muscle and self-confidence.

These classes can be found on Beachbody. They describe this particular union by claiming “you’ll see a dramatic difference in your body with this mix of cardio, yoga, and sculpting. The ABC training technique works your abs, lifts your booty and melts away fat.”

Get moving!

As you can see, there are many variations of yoga fusion for you to try. Even if it’s not covered here, there’s a good chance you can find a class mixing your favorite two workouts!The benefits are vast, combining all of the perks of yoga with the advantages of other forms of movement.

Many of these classes are available online to stream. Also check out the local studios in your area for this popular new twist on yoga!

The post What is Yoga Fusion? 10 New Yoga Inspired Workouts to Try appeared first on YOGA PRACTICE.

You’ve probably heard of both Hatha and Vinyasa yoga. But what’s the difference between these 2 popular forms of movement?

Let’s first cover what Hatha Yoga is. We will go over the history, the typical class structure and the benefits of this practice. We will do the same for Vinyasa Yoga by running through the history, class structure and benefits.

Once, you’re familiar with both, let’s compare! See what makes them similar and their differences.

What is Hatha Yoga?

Hatha is an umbrella term for any type of yoga that balances and emphasizes and balances 2 components of the 8 limbs of yoga. Because of this, it infuses elements from various other yoga styles.

The 8 limbs of yoga are recognized in Patanjali’s Yoga Sutra. These limbs are an eightfold path on how to live a purposeful and meaningful life. They are:

1. Yama: your ethical standards and integrity. Relate this to the Golden Rule: “Do unto others as you would have them do unto you.” There are 5 yamas.
2. Niyama: your self-discipline and spiritual observances. There are 5 Niyamas as well.
3. Asana: the body postures practiced in yoga.
4. Pranayama: your breath control.
5. Pratyahara: withdrawal or sensory transcendence.
6. Dharana: concentration.
7. Dhyana: the uninterrupted flow of concentration.
8. Samadhi: the state of ecstasy.

The 2 limbs we’re going to focus on here are the third, Asanas, the physical postures and the 4th, Pranayama, breath control.

Asana is a Sanskrit word meaning “seat”. Originally, it was referring to the seated pose typically used for meditation. Hatha yoga extended the definition to include all body postures.

Pranayama is a Sanskrit word used to describe yogic breathing techniques. If you break it down, “prana” is your life force, it’s the breath that sustains your body. “Ayama” means to draw out or extend”.

The word Hatha in Sanskrit means “willful” or “forceful”. This refers to a set of postures that align your entire body, from your skin to your muscles, to your bones. The postures are designed to open the channels of the body, specifically, your spine.

If you want to break the word down further, you have “ha” which means sun and “tha” which means moon. Hatha refers to the balance of your masculine, the sun with your feminine, the moon. This type of yoga creates balance and unites opposites. The goal of this type of yoga is to discover and experience the Universal spirit within.

Hatha focuses on diet, purification processes, Pranayama, and Asanas.

This practice develops your strength, flexibility, body relaxation, and mental concentration. The “true goal” is to “awaken the dormant energy (shakti) of Shiva that animates the subtle body but is concealed behind the gross human frame”.  More on Shiva later.

This energy is contained in your chakras. Chakra is Sanskrit for wheel or circle. There are 7 in your body. Each has its own color and associated verbs. Starting from the bottom and working your way up, they are:

1. Root Chakra, Red, I have and I am
2. Sacral Chakra, Orange, I feel
3. Solar Plexus Chakra, Yellow, I can and I do
4. Heart Chakra, Green, I love
5. Throat Chakra, Blue, I speak
6. Third Eye Chakra, Indigo, I see
7. Crown Chakra, Violet, I know and I understand

Through suppression of mental and physical activity, the feminine shakti can rise through the chakras to unite with the masculine Shiva in the top chakra. This union is enlightenment and immortality.

If you follow these steps closely, you can reach high levels of mental awareness and health.

History

The legend of Hatha yoga is that it was created by Shiva, the 3rd Hindu god of the triumvirate whose role is to destroy the Universe to rebuild it. He was on a lonely island and gave the knowledge to Parvati assuming no one could hear him. The discourse was overheard by a fish who remained still throughout.

The fish later became a wiseman known as Matsyendranath. He then taught Hatha Yoga to his 2 disciples, Gorakshanath and a limbless man named Chaurangi. The practice was then passed down from gurus to their disciples.

Hatha yoga breathing techniques can be traced back to Buddhist and Hindu texts in the 1st Century.  Classical Hatha yoga was developed in the 15th Century and provided guidance on asanas, pranayama, mudras (hand gestures), and meditation. All aiming for spiritual growth.

Hatha was brought to the United States by Swami Vivekananda in 1893. Yogis combined the asanas into a flowing physical practice in the 1920’s.

In the 1950s, Hatha was introduced to millions on a popular television program called “Yoga for Health” by Richard Hittleman.

Class Structure

Each Hatha yoga class will vary by instructor. They are typically 45 to 90 minutes long and start with a gentle warm-up and Pranayama.

You will continue to focus on your breath throughout the entire class.

After the warm-up, you’ll move into the physical postures to improve your balance, flexibility, and strength. These poses will range in difficulty from laying on the floor to the more physically challenging, like arm balances and handstands. Your instructor will provide modifications throughout the entire class as needed.

Lastly, the class will end with a period of quiet reflection. This can take place in Savasana, Corpse Pose, with a guided meditation and/or Tibetan singing bowls.

Benefits

Hatha yoga has a variety of benefits. It can reduce stress, depression symptoms, increase joint and muscle flexibility, and enhance core strength.

But it doesn’t stop there!

This practice builds mobility, strength, stability, balance, and proprioception. It stimulates your immune system, reducing inflammation and inflammatory disease, and improving sleep quality. Mentally, it develops discipline and self-control while decreasing anxiety and stress.

What is Vinyasa Yoga?

Vinyasa is much more than the optional vinyasa flow (Plank, Chaturanga, Upward-Facing Dog, Downward-Facing Dog) offered in your modern day classes. It’s the art of sequencing the poses in a way that effortlessly flows into each other while matching your breath.

Vinyasa also focuses on the 3rd limb, Asana and the 4th limb, Pranayama.

The word “Vinyasa” is Sanskrit, which translates to “to place in a special way”, referring to the sequences of poses. This means we are conscious of our movement and not just “throwing our bodies around”.

This type of yoga helps create a more balanced body.

The philosophy of Vinyasa is to recognize the temporary nature of things. You enter a posture, stay for a while and leave. It refers to a series of steps to make something sacred.

The early Tantras define Vinyasa as a “sequence of consequences’ or how life unfolds from… the creative pulse of life”. It defines our external movements as expressions of how we think and feel.

History

While there isn’t a clear lineage of Vinyasa, it was born out of the tradition of Ashtanga Vinyasa Yoga. This tradition is based on the teachings of Sri. T Krishnamacharya.

Vinyasa Yoga was learned by Sri. T Krishnamacharya, known as the father of modern yoga, from Sri. Ramamohan Brahmachari. Brahmachari was one of the few remaining teachers of Hatha Yoga at that time.

Krishnamacharya stayed in a cave in Mount Kailash, Himalayas for 7 years studying the art and science of yoga. Once he returned, he was hired by Krishnaraja Wodeyar III to teach yoga to not only the sepoy boys but the Mysore royalty as well. This is the origin of modern Vinyasa.

Krishnamacharya developed a routine to train the sepoys to keep them out of trouble. He also taught a more gentle practice to the royals.

He wanted to deepen concentration and body consciousness throughout all of your practice. Instead of focusing on getting into the pose, the aim is to stay consistent throughout all movements.

Class Structure

Vinyasa classes are known for their fluidity between poses and linking your breath to your movement. Often, the teacher will play lively music. The most exciting part of Vinyasa yoga is that no two classes are alike! This not only prevents repetitive motion injuries but prevents boredom and will keep you mentally engaged.

These classes are set up similar to Hatha with a warm up/pranayama, progress up to some of the more advanced poses and a cool down, typically a self-reflection in Savasana.

What sets this particular style apart is that it connects your breath with every movement and every action, moving towards what is sacred and most important to us. This means for every breath you take, you change your posture. This be either a change on every inhale and exhale or hold each pose for a full round of breath.

Many Vinyasa classes follow the basic structure of the Ashtanga Primary Series. They can start with Sun Salutations, these are usually variations of Surya Namaskara A and B but then veer off into their own creative sequences. Many also follow the standing and finishing sequences of the Ashtanga Primary Series as well.

The purpose of this practice is to build heat, upper body strength and stretch the legs while resetting the spine back to neutral. This is especially important to reset in between poses.

Another purpose is to internally cleanse. By matching your breath with your movement, your internal temperature will rise.

Benefits

Like Hatha, the benefits for practicing Vinyasa Yoga are numerous, both physically and mentally.

This cardio-like based practice makes you strong and stable while improving your flexibility and proper breathing. It can detoxify your body.

It helps your mental health that ultimately relaxes your body. It calms your mind while relieving stress and anxiety. This practice can give you a better night’s sleep and greater emotional stability.

It can also increase your energy levels!

Comparison

Hatha is an umbrella term encompassing many different types of yoga, Vinyasa included. That being said, both practices share many of the same poses, your Limb 3, Asanas. They both also focus on conscious breath control, which is Limb 4, Pranayama.

The most notable difference between these 2 types of yoga is pacing. It’s very Yin and Yang, if you will.

Vinyasa is the Yang. The practice is faster paced, more of a cardiovascular workout. It’s dynamic and fluid, flowing easily from pose to pose, often quickly. Typically you move one breath, one movement. This means for every breath you take, you move into a new pose.

Hatha is the Yin in this analogy. It’s done more slowly, holding the poses for longer allowing for deeper stretches. Each pose can be held for multiple deep breathes as the teacher gives you detailed alignment cues. Holding each pose longer gives your body more time to become acquainted with the posture.

Don’t let the slower pace fool you, it’s still a great workout!

Vinyasa has 3 Hatha poses that are used to connect most other poses. These are Plank, Cobra and Down Dog. In a Vinyasa class, you will repeat poses and build a foundation from the regular moves such as Sun Salutations and Chatarangas.

Take your pick!

As you can see, both of these types of yoga are very similar. Hatha is the umbrella term for movement connecting breath. It’s a slower practice, holding poses for longer with more anatomical cues.

Vinyasa falls under the same said umbrella. It’s a faster paced class, changing poses with each breath. This could be your inhales and exhales or full rounds of breath.

They are both very beautiful practices that share some of the same poses and focus on breath, Limbs 3 and 4 of Patanjali’s Yoga Sutras.

On the other hand, the major difference between the 2 is pacing.

If you’re looking for a faster paced cardio workout, Vinyasa might be just for you! If you are craving a slower, more stretch focused class, try Hatha! Add both to your routine for a well rounded practice.

Regardless of which you choose, each class under each type of yoga can vary wildly from teacher to teacher.

Get out there and explore! Find a teacher that speaks to your personal style and goals.

The post Hatha vs. Vinyasa: Differences Between Two Styles of Yoga appeared first on YOGA PRACTICE.

Anyone can benefit from a Gentle Yoga practice. While some people may think it is for the elderly, there are plenty of people regardless of age or ability who can reap the benefits of a Gentle Yoga practice. This practice helps relieve stress, increase flexibility, and enhance the range of motion of the practitioner. It is an excellent form of exercise and meditation to pair with cross-training or create more balance for those who tend to gravitate towards more vigorous yoga practices.

When getting started with a Gentle Yoga practice, one of the main tips to consider is to avoid striving. Rather than trying to get somewhere with the pose, try to dive into how the pose feels and what you can do to make it more comfortable to practice each posture longer. This often involves starting slowly and not coming into your full expression of your posture immediately. Settle into the pose and see if you can soften naturally.

Props like yoga bolsters and blocks can be supportive to a Gentle Yoga practice. By using props, you are able to hold the pose for longer periods of time without putting strain on the body. They also make the yoga practice a more relaxing experience.

A Gentle Yoga Sequence

We have created a Gentle Yoga sequence that anyone can do. Keep in mind that this is your practice. While we have incorporated time frames for each pose, this is not something that needs to be adhered to. Practice for as long as you like and do what feels right for you. It can be helpful to have props such yoga blocks, a yoga strap, blanket, or a yoga bolster.

Sukhasana — Easy Seated Pose

Sukhasana or Easy Seated Pose looks simple enough but it is a foundational posture for seated yoga postures. It is a good idea to spend some time focusing on your alignment and understand how this posture is more than just sitting there with your ankles crossed.

To practice Sukhasana, start seated and cross the ankles. The pelvis should be in a neutral position, not tipping forwards or backwards. Root down into the sit bones and lift through the crown of the head. The navel should come in towards the spine while the ribcage is lifting. Let the chin bow softly or stay parallel to the floor. Practice for as long as you like. This can be an excellent place to settle into your breathing patterns and spend time transitioning from the doing mode to the being mode.

If Sukhasana is too challenging, try sitting on top of yoga blocks, a bolster, or even thick books to help release tension in the hips and knees.

Joint-freeing Exercises

Joint-freeing exercises help warm up the body while increasing mobility in the joints. These are simple exercises to incorporate into a Gentle Yoga sequence that can have a big impact, especially for those who have joint issues such as arthritis. They also bring in a little movement into a practice that may seem slow and still.  Here are a few joint-freeing exercises you can practice from Sukhasana:

• Neck rolls: Maintain the posture of Sukhasana but bring the chin down to the chest. Start with half circles by moving the right ear towards the right shoulder, then chin back towards the chest, and then left ear to the left shoulder. Continue rolling the neck back and forth and if it is comfortable take full circles with the neck. Practice for around ten breaths.
• Shoulder Rolls: Readjust Easy Seated Pose and cross the opposite ankle in front to help maintain balance in the body. Lift the shoulders up to the ears and make small circles forward for ten rounds. Repeat by taking the circles backward for ten rounds.
• Wrist Circles: In today’s modern age of being behind a computer and holding mobile phones all day, wrist circles can help maintain healthy wrists. Simply bend your elbows, make a small fist, and take ten circles forward, then ten circles back.
• Torso Circles: In Sukhasana, bring the hands to the knees. Using slow movements, fold forward at the waist and circle your torso. It is okay to move the hips. Move fluidly with ease for ten circles and then repeat in the opposite direction.
• Ankle Pumps: Ankle pumps not only increase mobility and flexibility in the ankles but stretch the calves. Extend your legs outward in Staff Pose (Dandasana) and point your toes as far forward as you can. Then flex the ankles so the toes come towards you. Practice for ten to 15 breaths.

Janu Sirsasana — Head to Knee Forward Bend Pose

Janu Sirasana is a yoga posture anyone can do that stretches the back, hamstrings, and shoulders while relieving anxiety, fatigue, headaches, and menstrual discomfort.

With the legs still extended, readjust your posture so the pelvis is neutral and the back is elongated. The sole of the right foot comes in towards the left thigh while the right knee bends and rotates down toward the floor. Keep the glutes firmly against the floor. While the chest remains open fold forward at the waist. Once you have reached your limit, you can reach the hands forward. However, make sure the arms at the last step as it’s more important to focus on the movement coming from the waist.

Hold for ten to twenty breaths before repeating on the opposite side.

If you have any knee issues or notice that this is too tight anywhere in the body, take a modification. Roll up a thin blanket or a yoga mat and place it underneath the knee on the extended leg. You can also sit on top of a folded up blanket if you would like more height to decrease tension in the hips.

Upavistha Konasana — Seated Wide-Legged Straddle Pose

To stretch the legs, practice Upavistha Konasana. This is an excellent posture to support a healthy lower back as it stretches the backs of the legs. When hamstrings are tight from activities like sitting down on a regular basis, the lower back often overcompensates at also tightens creating lower back pain.

Come back into Dandasana. Maintaining the same principles of Sukhasana, take both feet out as wide as possible. Do your best to keep your legs straight. While keeping the sits bones pressed into the floor begin to fold forward at the waist. Focus on trying to bring the abdomen and chest to the floor versus trying to reach the arms as far forward as you can. Practice for ten to twenty breaths.

If you need any additional support to hold the posture, you can place a yoga bolster or yoga blocks underneath the torso or arms. If it is simply not possible to keep the legs straight, roll up to small towels to place underneath the knees.

Parivrtta Janu Sirsasana — Revolved Head to Knee Pose

Create a balanced Gentle Yoga sequence by stretching the side body. Parivrtta Janu Sirsasana stretches the hamstrings, groin, and shoulders while releasing tension in the side of the upper body and rib cage.

From Upavistha Konasana bend the right knee and bring the sole of the right foot towards the groin area. Lift the ribcage up and extend the right arm towards the sky. Reach for the left foot, ankle, or calf with the left hand while bending in the side body. The right arm remains extended. Keep the glutes grounded towards the floor and hold for 15 breaths before practicing on the opposite side.

Like Upavistha Konasana, if this is too difficult on the legs, you can keep a rolled-up towel, yoga mat, or blanket underneath the extended leg.

Ardha Matsyendrasana — Half Lord of the Fishes Pose

To help increase mobility in the spine, incorporate Ardha Matsyendrasana into your practice. This twisty yet accessible posture helps stretch the back, side body, and neck. While our body is used to bending forward and backward, this seated twist can help move the body in ways it’s not used to help stay mobile and reduce chronic pain.

Start from Dandasana. Bend both knees with the soles of your feet on the ground. Move the right foot underneath the left leg towards the outside of the right glute. Extend your right arm and spine upward and rotate towards the left. You can lower the right arms so it is either hugging the left knee towards the chest or bend the right elbow and place it on the outside of the left thigh. Gaze over the left shoulder. Hold for approximately ten breaths.

If this is challenging on the legs or knees, keep the bottom leg extended instead of bent. You can also sit on top of yoga blocks to help create more space for the legs.

Supta Baddha Konasana — Reclining Bound Angle Pose

As you begin to settle down into more grounding poses of this sequence, Supta Baddha Konasana can help stretch the lower body while getting a sense of stability against the floor.

Start by lying down on your back. Bend the knees and bring your feet towards your glutes. Keep the knees bent and release each knee to its respective side while you bring the soles of the feet together.

For extra support on Supta Baddha Konasana, you can place yoga blocks or any other support underneath the outsides of the thighs.

Ananda Balasana — Happy Baby Pose

Hip openers are often known for being intense but they don’t have to be. Ananda Balasana, a posture often seen in both Gentle and more vigorous yoga practices is a gentle way to open the hips while stretching the back.

After practicing Supta Baddha Konasana, bring your knees towards your chest for a few moments. Then separate the knees so they are near the outside of the rib cage. Lift the soles of the feet towards the sky. However, make sure to keep the knees bent and keep the feet as wide as the knees. Reach for the feet, ankles, or calves with your hands and gently press down. The knees should be getting closer to the floor.

If it’s difficult to touch your feet or reach for the calves try using a yoga strap or a substitute like a scarf or a belt. Instead of reaching for your feet with your hands, take the strap around the arches of both feet. Reach for each side of the strap with your hands and gently pull on the strap to bring the knees closer to the floor.

Savasana — Corpse

No yoga practice is complete without a Savasana to end the practice. Savasana is important because it helps integrate the practice.

Lie down on your back and let your arms release to the side of your body. The feet can relax outward. The whole body can soften, reducing any effort to contract or engage the muscles. Let the body and breath settle down and notice the body lying on the mat. Without falling asleep, take time to relax. Rest here for as long as you would like. It can be helpful to start a timer for this portion of the yoga practice.

If you need additional support, a bolster, pillow, or rolled-up blanket underneath the knees can help relieve pressure from the back. A blanket can provide warmth if you’re feeling cold or a yoga block underneath the head can help support the neck.

Practicing Gentle Yoga may feel strange at first– even boring. However, once your mind and body adapt to this slow yet effective way of taking care of your mind and body, you can create a regular practice. By practicing gentle yoga more often, you can indulge in the benefits of moving slower to help combat our modern stressors.

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Svadhyaya can be translated as “self-study.”

The word “sva” means “own,” “self,’ or “the human soul.” And Adhyaya means “lesson,” “lecture,” or “reading.” Therefore, Svadhyaya implies the study of oneself.

But Svadhyaya goes much deeper than that.

What Is Svadhyaya?

Svadhyaya reveals itself in traditional yogic teachings. But it can be a little difficult to understand. Try thinking of it this way.

Imagine the waves of the ocean. 

Each wave travels across the surface of the sea. Each wave is an individual being. And each wave is distinguished by its location in space.

But the substance of every wave is the sea itself.

The waves and substance from which they arise are one and the same. Individual waves are a part of the sea. They appear and disappear. And that neither increases or decreases the immensity of water.

A wave is never separate from the ocean. But it has manifested on the ocean’s surface.

The premise of Svadhyaya is similar.

It is said that individual awareness can never separate from infinite consciousness. Individual minds have distinctive qualities, preferences, and colorings. But they are not entirely autonomous.

Each mind is a wave in the vast expanse of consciousness.

The aim of Svadhyaya is to bring the experience of immense consciousness into awareness. And the process of self-discovery in this way is Svadhyaya.

The Nature of the Self

Studying the self means recognizing our habits and thought processes. Through this, we realize how much of what we do and think is actually far from who we really are.

More often than not, we listen to ego.

Ego urges us to do things that do not always align with our true beliefs or intuition. And ego is ultimately what makes up our small “self.”

The small “self” is concerned with survival.

Usually, this entails getting everything that it wants in all situations. It has to prove itself to be the best despite whatever consequences may arise. And sometimes, those consequences leave us even worse off than before.

The small self judges, criticizes, fears, conditions, and doubts. It belittles and causes a division between us and our understanding of the true Self. The small self is the cause of the chitta vrittis or “fluctuations of the mind.”

But paying attention to the Self, we become more aware.

We notice things that we do to harm ourselves. We recognize those who serve us and those who bring us closer to ourselves. In this way, we are able to acknowledge our habits and thought processes. Then, we are brought closer to the process of “yoking” and “uniting” with our true Self.

Studying Scripture

Many yogic texts contain fascinating and inspiring pieces of writing. It is advised that dedicated students of yoga would benefit from reading them. But more so, a student must reflect upon these texts.

Take the time to delve into ancient wisdom. 

Apply the practice of Svadhyaya to your modern-day life. Include studying scripture into your daily routine. Read and investigate the study of yoga.

This will bring you closer to self-realization.

Learn how to understanding and connect with yoga through research. Cultivate a curiosity about yoga off of the mat. In this way, you will cultivate your own practice of Svadhyaya.

Try spending time with the words of Buddha, Mooji, Krishna, or Ramana Maharshi. Pearls of truth can be found everywhere. Bathe in these words. They will express the truth and will help you to learn who you are.

This will also help you to learn what you are not.

Another important aspect of Svadhyaya is learning how to differentiate oneself. Even though we are all connected, we are all still distinct and unique. Recognizing those qualities in ourselves will help us to determine who we are and who we are not.

Svadhyaya On the Mat

During your yoga practice, try to study your habits on the mat. This can go a long way towards recognizing your habits off the mat.

The way in which we practice yoga reflects the way in which we practice life.

A person’s physical yoga practice often reveals more about them than they think. When on the mat, there is nowhere to hide. We are so used to the daily distractions of phones, chores, emails, and TV. But on the mat, none of those exist.

Instead, you have to pay attention during yoga.

This can be intimidating at first. But yoga practice is meant to reveal more about ourselves. It can reveal more about our problems and reflect how far from perfect we are.

Yoga is ultimately a great way to destroy ego. And in doing so, you will start to discover your true Self.

Study the Breath

Breath awareness is usually the first thing we do when starting our yoga practice. The breath tells us how we are. A short, shallow breath held high may signal that we are stressed or worried. It might tell us that we are about to physically push ourselves beyond our healthy limits.

If your breath resembles this, ask yourself why.

Is there a reason to be stressed or worried in this moment? Does it matter right now? Try asking yourself where you are holding tension.

Take a quick body scan. Examine your jaw, forehead, neck, shoulders, and upper back. These are common places where fear and worries can be stored.

When on the mat, become aware of what you can undo before you do anything else.

Ask yourself why this tension might be present. How often does it arise during practice? Use your ujjayi breath to explore the Self. Explore the thoughts that fill your head during practice.

Often times, being on the mat is the only time we give ourselves permission to stop. When we stop, the mind unloads millions of whirling thoughts.

But if you notice your mind becomes busy during yoga practice, do not block them out.

Instead, recognize and acknowledge these thoughts for what they are. This will teach you more about yourself. Recognize what thoughts enter the mind on a regular basis. This will help you cultivate a greater self-awareness that you can use both on and off the mat.

Practice Mantra Meditation

During mantra meditation, Svadhyaya is highly accessible. The silent inner recitation of mantras helps to anchor the mind to one thought. Soon, all sounds within your mind will become pregnant with the presence of the Self.

Traditionally, mantras are given to students for protection and guidance. Reciting mantras in the mind can also be a source of inner silence. When a mantra permeates the mind, it draws awareness inward.

At the same time, it makes outward aspects of the mind become silent.

Real silence in meditation is not the mind being emptied of sound. It is the mysterious experience of the mind being filled with the sound of mantra.

During your mantra meditation, learn to observe your breath through the nostrils. This will help you slow your breath. You will start to feel it warm and cool your body without effort.

Beginner students are usually given the mantra “soham.” This mantra helps to start the process of quieting the mind. It awakens the inner witness. And upon repeating soham, one can acquire direct, intuitive knowledge of the Self.

Thus, daily meditation allows for Svadhyaya to come to fulfillment.

After all, self-awareness is something that must be practiced daily.

Svadhyaya in Everyday Life

If you are looking for ways to practice Svadhyaya in your every day, start by paying attention. Ask yourself why you are doing what you are doing. Be fully present in your actions. And pay attention on a whole other level.

Questioning our actions is something we often avoid. Usually, it is a catalyst for change. And humans don’t generally like change.

But Svadhyaya comes down to recognizing one’s habits.

Self-awareness helps us discern between habits that come from the ego and habits that come from the true Self.

Practice taking a step back. Observe and question your actions. Then you can start to disentangle yourself from what is no longer serving you. This process will also help you realize what harmful things you are engaging in.

Svadhyaya asks us to be a witness to our own actions. But sometimes, that practice can go even deeper.

Try asking yourself, “Who am I?” throughout the day. Seek out the answer and see how it may change over time or depend on where you are. Additionally, you can ask, “Who is thinking these thoughts?” or “Who does this body belong to?” “Who eats this food? Who wakes up? Who goes to sleep? Who is reading this?”

Taking this deep-dive exploration might seem intimidating. But learning to recognize yourself as an objective party will help you gain a clearer perspective.

Final Thoughts

Svadhyaya is about observing yourself as a witness. It asks you to notice how you react when plans get changed. It encourages you to acknowledge the way you hold yourself.

Most importantly, these observations tell a story of who and how we are in this moment.

This is not always an easy task. And it is important to acknowledge how difficult this can be. Taking in the struggle to observe and identify oneself is an important part of the process.

The practice of Svadhyaya requires honesty. In order to truly cultivate self-awareness, we must view ourselves from an honest standpoint.

This process also involves discipline.

Taking an honest look at ourselves isn’t something we always like to do. We may have habits that are less than desirable. We may even recognize things we do not like about ourselves.

But non-violence reminds us to look upon ourselves without judgment or criticism.

It takes courage to seek out the things that disturb us. But the path to self-realization requires it.

There is a reason why Svadhyaya is a part of the Yamas and Niyamas. These ethical codes are not meant to be easy tasks to accomplish. They are meant to challenge you. And in doing so, they help you grow even stronger and more aware.

If you feel discouraged throughout your practice of Svadhyaya, acknowledge it. 

Rather than beat yourself up, take a step back. Recognize the ways in which you harm yourself. Even small things like mentally discouraging ourselves can be considered a form of harm.

In this way, Svadhyaya just asks us to notice and listen. By listening, we can recognize what we need and what we don’t need. Rather than taking in everything as a means for survival, try acknowledging what you need to survive.

Survival is cutthroat. It is dire. And it is stark.

But living and thriving are so much more expansive.

Have you ever thought to yourself that maybe you’re not living fully? Svadhyaya helps you challenge those thoughts of doubt. Just by stepping back and paying attention, you can start to change your habits. Even small adjustments can help you feel that you are living more happily.

And in doing so, you are cultivating a more direct pathway to your truest Self.

Remember that self-realization is not a linear journey. There will be ups and downs. But that’s what makes it a journey. There are paths we must go down that we did not anticipate. And there are discoveries we make that are more rewarding than we previously thought.

Do not allow ego to drown out your truest Self. 

It does not possess the very essence of you. And remember to approach everything with compassion and curiosity.

Svadhyaya can provide you the tools to live a healthier and happier life.

After all, it is better to approach the journey with curiosity and joy than with dread and fear.

The post Svadhyaya: The True Yogic Meaning of Self-Study appeared first on YOGA PRACTICE.

Let Your Yoga Dance is a worldwide community of teachers and practitioners. They provide workshops, retreats, and training sessions. Let Your Yoga Dance sessions combine chakra fusion in their practice. This makes for a joyful environment in each session.

Let Your Yoga Dance combines dance, breath, music, and yoga. 

Together, they create a unique and invigorating experience. It has been described as a “funky, sacred, inspirational dance.” And certainly brings a lot of fun and healing to the body, mind, and spirit.

It is also for everybody of all ages and abilities.

The practice is steeped in the tradition of the Yamas and Niyamas. These are the yogic codes of conduct and ethics.

Let Your Yoga Dance was born from yoga. But it incorporates a significant amount of spiritual practice as well.

Mission and Founder of Let Your Yoga Dance

Let Your Yoga Dance was founded by Megha-Nancy Buttenheim. She is an international presenter with experience leading teacher-trainings, retreats, and classes. She has worked at the Kripalu Center for many years.

She brings her passion and expertise forward as a lifelong dancer, actress, singer, yogi, and educator.

And she ultimately wishes to spread joy and consciousness throughout the world.

Megha has described Let Your Yoga Dance as “a moving celebration of spirit.” The fusion of gentle yoga and user-friendly dance makes for a unique practice. And including breath and meditation keeps you in motion throughout the class.

Additionally, classes incorporate music from all around the world.

What To Expect from Let Your Yoga Dance

Let Your Yoga Dance practitioners are taught to embody grace in motion. Each session focuses on the chakras. And they will begin to dance and explode inside of you.

The seven energy centers are the very foundation of this yoga dance. 

Let Your Yoga Dance asks you to dance to the wild, woolly, sexy, and silly. It encourages you to explore the deep and delicious parts of yourself. Megha wants practitioners to wrap themselves in their biggest embodied Self. Then, they can dance beyond their dreams.

Let Your Yoga Dance also holds you in the sacred arms of Mother Earth. 

Its practice asks you to honor her. It shakes you to your core with drums and rhythms. It incorporates animal archetypes and spirit prayers. This dance energy invites your Kundalini spirit to flow. It travels up from the base of your spin. It meets the crown of your head. And it travels back down to the earth again.

At the end of your session, your body will be blissful. Your heart will be joyous.

And your mind will be quiet and steady.

The Chakra System

There is an ancient chakra system. It recognizes seven invisible centers of energy throughout the body.

This forms the foundation of Let Your Yoga Dance.

Throughout each session, students move into yoga postures through dance. Each posture is related to each chakra. And they consistently flow in motion with them.

To begin a Let Your Yoga Dance class, one might start with the first chakra. 

The Root Chakra is related to the earth. And it is located at the tailbone. Students will start by focusing on their feet and legs. They may focus on the base of their spine as well.

A good posture to activate the Root Chakra is Mountain Pose. Then students may transition into different postures. Let Your Yoga Dance encourages practitioners to move in a way that feels best.

The second chakra is the Sacral Chakra. It is related to the water element. And it is located in the sacrum and pelvis. The movement taught to activate this chakra will be more focused on the hips and lower back.

Eventually, students will move through all of the chakras. Different yoga poses will expand their horizons. And the aerobic nature of the class will heal the heart through the chakra system.

Classes are incredibly communal as well. 

Dancing and exploring alongside others makes for a passionate environment. Let Your Yoga Dance asks its practitioners to be vulnerable. In this way, students will learn about the deepest parts of themselves. And they will witness others doing the same.

Megha has described the intimacy that dancers feel towards one another. She describes Let Your Yoga Dance as having the same effect.

Ultimately, she hopes to cultivate joyous human bonds.

Accessibility of Let Your Yoga Dance

When you think of Let Your Yoga Dance, you might think it is not accessible. But Megha has experience working with people suffering from Parkinson’s.

There are many modifications available for students with physical challenges and disabilities. 

There are forms of Let Your Yoga Dance where students can practice balancing on or sitting in a chair.

Let Your Yoga Dance emphasizes that it is created for all bodies. Anyone, regardless of their age or ability, can join in the fun. This makes for a truly inclusive environment.

And shows its students that we are all the same.

What To Bring To Class

If you have found a Let Your Yoga Dance class near you, here’s a guide on what you should bring.

Be sure to wear light, comfortable clothing. Wear something that you can move freely in. Layers are recommended as well. Since you will be stimulating many different parts of your body, you may want to cover up or shed clothes here and there.

Many Let Your Yoga Dance students enjoy dancing barefoot. But others prefer wearing foot, ankle, or knee supports. Find what works best for you. You may also consider wearing dance shoes or something similar. Whatever you bring, make sure that they are easy to slip on and off.

Bring a bag to carry your personal items. You may also wish to bring a journal and pen with you. There are many discoveries to be made through Let Your Yoga Dance classes. Writing them down at the end of your session may be helpful.

Additionally, you can write down your intention for the class before beginning. This will help guide your practice. And you will have something to hold on to if you feel lost during the session.

Always remember to bring a refillable water bottle as well. Make sure that you are properly hydrated. Let Your Yoga Dance classes can be as easy or intense as you make them. You might feel compelled to let all of your energy out. If you do, just make sure to take care of your body afterward.

Final Thoughts

Let Your Yoga Dance is a great way to broaden your yoga practice. It combines so many different elements of movement and music. It also creates a beautiful community of those invested in your growth.

But most importantly, Let Your Yoga Dance is about finding joy in your practice. 

As adults, daily responsibilities can be overwhelming. And over time, you might notice that you’ve lost out on joy.

But by reclaiming joy, you are communing with your true Self. 

Think back to a time when you were young. You had no responsibilities, cares, or worries. You just experienced the world around you. Innocence was your guiding force. Trying new things and challenging ourselves cultivates innocence. It makes us look beyond what we are comfortable with. And in those moments, we are guided by curiosity and the desire to grow.

Give over to that joy. Give in to your curiosity. 

Let yourself be guided by a fusion of ancient systems and new techniques. And you will enjoy the fruits of Let Your Yoga Dance.

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There are hundreds of yoga schools and styles to try out. But traditionally there are four main paths of yoga all with the common goal of union of the self with the universal consciousness.

Different personalities will radiate towards a particular path. Most modern postural yoga practices do not go deeper than the asanas, or physical part of yoga. But looking into the four different paths will help you understand this ancient practice and yourself much better.

Reasons to Practice Yoga

For many, yoga is a way to stay healthy and active. In addition to helping with physical health, many also very soon discover that yoga also has numerous mental, emotional, and spiritual benefits. Which is why it has been around for thousands of years.

For some, starting yoga was the opposite. They discovered the practice of meditation first before even getting into the physical practice of asana and vinyasa. And for others, the yogic practice of being together in community and even singing songs together drew them to the practice.

These are all reflections of the different paths of yoga and which one may be right for you to begin.

Modern Postural Yoga vs. Traditional Yoga

The distinction must be drawn between traditional yoga and what most people in the west associate with yoga, which is actually better defined as modern postural yoga.

Yoga originated in India. But the yoga that was passed down from guru to student through oral tradition and then written in the vedas thousands of years ago is not quite the same as modern yoga.

While yoga classes in fancy studios today focus on dynamic and restorative asanas, or yoga poses, there is little evidence that these gymnastics exercises were the focus of ancient yogis.

According to Mark Singleton, in his book “Yoga Body: The Origins of Modern Posture Practice” yoga practiced, particularly in the western part of the world has no similarity to traditional yoga or South Eastern spiritual lineages of yoga and more to do with modern Indian Nationalism and European spiritual aspirations through body building.

Simply put, traditional yoga is spirituality which has a physical component to it. Whereas, modern postural yoga is physical fitness with a spiritual component to it.

The Four Paths of Yoga

The four paths of yoga are described in the ancient scriptures of India. They acknowledge that each person has different characteristics, personalities, interests, and talents. Therefore, everyone’s spiritual journey is also different.

The four main paths of yoga are outlined below.

1. Bhakti Yoga – Yoga of Devotion

Bhakti Yoga is the Yoga of Devotion. This devotion can be towards a guru, your own family, or a friend, but it ultimately leads to devotion to the same thing: the divine.

An example of a tradition which follows the Bhakti Yoga path are the Hare Krishnas. They are known for singing in the streets with their shaved heads and saffron-colored robes. They are practicing their devotion to Lord Krishna through music as well as service.

This path transforms the natural power of emotion into love for a higher purpose.

It is also called the path of love. Bhakti yogis believe that there is a thread made of Pure Love which connects you to the divine. This thread can never be broken however, it is hidden by layers of sadness and suffering.

But if you live your life in love, then this thread reawakens and recognizes the divine in each and every person you encounter.

There are 9 Spiritual Practices on the Bhakti Yoga Path:

1. Sravana – Hearing About God
2. Kirtana – Devotional Singing
3. Smarana – Remembering and Meditating
4. Pada Sevanam – Serving The Divine
5. Archana – Worshipping God
6. Vandana – Prayer & Prostation
7. Dasya – Permanent Service
8. Sakhya – Friendship With God
9. Atma-Nivedana – Divine Oneness

Some traits of those who are drawn to the Bhakti Yoga Path are:

• Looks for the divinity in the ordinary
• Acts as a servant, friend, or mother to everyone
• Respects and honors all life
• Sings, dances, and chants to divine verses
• Open to everything

2. Karma Yoga – Yoga of Service

Karma is action. This path is the Yoga of Service. It is action without attachment to the outcome of your actions. When you practice Karma Yoga, you remove your personality and ego from your acts of service. You do not serve with an expectation of acknowledgement, reward, or gain. Your service is an act of worship.

In Karma Yoga, service is not enough. The intention behind the service must be with the correct attitude. All acts of work or service become sacred when done in the spirit of karma – right action.

The service performed in the path of Karma Yoga purifies you of egoism, jealousy, hatred, anger, and other forms of suffering. This creates space in your system for joy, love, and compassion.

In the Bhagavad Gita, Lord Krishna said of Karma Yoga, “Do your duty without concern for the fruit of it.” From this, these four principles which are essential to the path of can be pointed out:

1. Fulfill your duty to your best
2. Do not involve your ego
3. Do your duty without attachment to the process or result
4. Do not expect reward or something back

Karma Yoga practitioners are usually those with the following traits:

• Have a graceful and loving nature
• Speaks and acts truthfully
• Does not see anyone as above or below them
• Is compassionate, sympathetic, and tolerant
• Lives with passion without attachment to outcomes of their actions
• Celebrates the successes and happiness of others

3. Gyana / Jnana Yoga – Yoga of Wisdom

Jnana Yoga is the Path of Wisdom – sometimes referred to as the Path of Knowledge. Self-inquiry through this path is the way to reach enlightenment and to discern between what is real and what is illusion.

It is said that Jnana Yoga is the most difficult of the four paths of yoga because it requires great skill, power, and intellect to dissolve identity, ego, and the illusion of being separate from the divine.

Those who follow this path of wisdom study ancient texts and words of ancient sages, but a true Jnana Yoga knows that what they are truly studying is themselves.

Jnaga Yogis use their intellect, but ultimately accept the limitations of this faculty. They accept that human logic is a faulty instrument to access the infinite. But with this acceptance of their own flaws, they use intellect like a lamp post to support their spiritual search.

Those who are drawn to the path of Jnana Yoga are often:

• Mindful of the surrounding world
• Have curious and inquiring personalities
• Asks questions without judgement or evaluation of the answers
• Reads the words from great teachers and masters
• Listens and contemplates
• Practices detachment and discernment
• Takes time to meditate daily

It is important to distinguish the difference between Jnana Yoga and scholars. Scholars are mostly driven by academic pursuits to feed the intellect. Yogis believe that feeding the intellect is akin to feeding the ego.

The Yogic Path of Wisdom is about studying to break free from the prison created by intellect or the mind.

4. Raja Yoga – The Royal Path

The Raja Yoga Path is so named because like a king must oversee, take care, protect, control, and even expand his territory, you must also be the same with your mind.

This is the path of yoga that deals with techniques and scripture. It is most favored by Westerners because it appeals to the systematic, logical mind. The Royal Path is best described in the Yoga Sutras of Patanjali which describes what yoga is, the limbs of yoga, and all the rules and disciplines a yogi must observe to practice yoga.

Those who practice Raja Yoga believe that when you are able to control the mind, you are able to enter the state of meditation more easily. If you are in a constant state of thought, you will be unable to see your true nature.

Traits of those who walk the path of Raja Yoga are:

• Disciplined and practices self-control
• Is non-judgemental
• Takes responsibility for their life
• Avoids distractions and does not get caught up in emotions
• Maintains a balanced lifestyle with sleep, work, diet, and spiritual sadhana
• Lives in harmony with the rhythm and cycles of nature
• Trains the mind through meditation

Although the methods of Raja Yoga are ancient in origin, it is believed that the techniques of the Royal Path of Yoga are best suited to the stresses and fast-paced ness of modern life in the western world.

Patanjali’s Yoga Sutras

Although it is not explicitly stated in any of the verses, Patanjali’s Yoga Sutras form the foundation of Raja Yoga. But it also describes Bhakti, Jnana, and Karma yoga as well.

Patanjali was a mythical sage who was not the creator of the yoga sutras, but he recorded them in a collection of 195, sometimes listed as 196, verses sometime between 500 and 400 C.E.

The Yoga Sutras of Patanjali are divided into four chapters dealing with different aspects of yoga as a means for self-realization:

1. Samadhi Pada – Concentration
2. Sadhana Pada – Practice
3. Vibhuti Pada – Experiences
4. Kaivalya Pada – Absolute Freedom

Patanjali’s Yoga Sutras also lay out the tradition of yoga in a way that can be understood by and easily accessible by students of yoga. It succinctly outlines thousands of years of discipline into a text that yoga teachers could use as reference.

Of these teachings, the Eight Limbs of Yoga are often referenced. These eight limbs form the basis of Ashtanga Yoga, which literally translates as the eight limbs of yoga.

1. Yama – correct behaviour towards others
2. Niyama – disciplines to live your live
3. Asana – the yogi’s seat to prepare the physical body for the seat of consciousness
4. Pranayama – expanding the life force through breath retention practices
5. Pratyahara – turning the senses inwards to explore the internal universe
6. Dharana – effortless attention to train the mind to meditate
7. Dhyana – meditation perfected – the meditator becomes meditation
8. Samadhi – union with the Divine

Although the practice of Ashtanga Yoga has been codified in the Yoga Sutras by Patanjali, spiritual masters and gurus still underline the importance of oral teachings.

In the tradition of Himalayan masters, true teachings and transmissions can only be learned directly from a guru to a student. This is called shaktipat – the descent of Lord Shiva’s grace on an individual.

Conclusion

Modern postural yoga has its origins in Raja Yoga. But this is only one of the four paths of yoga which one can take for their spiritual journey.

The beauty of yogic philosophy is that it takes into account each individual’s unique traits and personalities and presents yoga paths and traditional lineages that allow those characteristics to shine and thrive.

Yoga is not only about doing physical asana in a class. This can be an important aspect of yoga as a spiritual practice, but it is certainly not the only way to practice yoga.

Other ways to practice yoga are through singing and devotion, as in Bhakti Yoga; through selfless service, as with Karma Yoga; through self-study and inquiry, as through Jnana Yoga; and through discipline and physical practice, which is the path of Raja Yoga.

Although these paths may seem different, they all lead to the same ultimate goal which is the very definition of yoga – union.

The post What Is the Best Yoga Path for You? A Guide to the 4 Paths of Yoga appeared first on YOGA PRACTICE.

Pranayama is one of the eight main limbs of yoga according to Patanjali’s Yoga Sutras.

There are different kinds of pranayama, depending on what your intention for your practice is. One of the first pranayama practices taught to beginners is called Ujjayi Breathing. This pranayama helps you to maintain focus, heats up your body for asana practice, and has a calming effect.

Why Is Pranayama Important

Pranayama is literally translated from Sanskrit as follows:

Pran – energy

Ayama – expansion

More than breath control techniques, pranayama teaches you how to control the energy inside you. That is just as important as asana and the other limbs of yoga to attain union between your mind, body, and universal consciousness.

Many pranayama practices were detailed in the Hatha Yoga Pradipika. This is a text on yogasana and other yoga practices  written by Svatmarama in the 15th century.

According to the Hatha Yoga Pradipika, these are some of the different forms of pranayama:

1. Kumbhaka – breath retention
2. Nadi Shodhana – alternate nostril breathing
3. Maha Bandha – the great lock; a combination of Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha simultaneously held with breath retention. (Described as only for advanced yoga practitioners.)
4. Ujjayi – victorious breath
5. Sheetali – inhaling through the tongue shaped like a tube
6. Bhastrika – bellows breath
7. Kapalabhati – breath of fire
8. Brahmari – humming bee breath

The Meaning of Ujjayi Breath

Ujjayi pranayama is translated from Sanskrit as victorious breath. Some also call it Ocean Breath, Darth Vader Breathing, or simply breathing with sound.

This pranayama helps you to synchronize your movements, especially in dynamic vinyasa yoga classes, with the length and rhythm of your breath. In a still Hatha yoga class, it helps you remain focused, present, and alert.

The word can be divided into two:

Uj – great

Jay / jii – to conquer

It is characterized by deep, slow breaths through your nostrils with no pauses between inhales and exhales.

Control of your breath should come from your diaphragm. The length and depth of each breath is determined by how much you can control the movement of your diaphragm.

The distinctive hissing sound of ujjayi pranayama is created by a gentle constriction of your glottis.

It is said that if you practice ujjayi breathing, you are the victorious one who is ultimately also victorious over the cycle of life, death, and rebirth.

According to Svatmarama, when pranayama pierces your heart, you become the divine yogi.

Ujjayi Breathing Step-by-Step

Ujjayi pranayama can be practiced in any asana and even while moving. As a beginner, it’s best to connect with your breath in stillness to start.

Practice a few rounds of ujjayi breathing in a static, neutral pose like Sukhasana (Easy Seated Pose), Padmasana (Lotus Seat Pose), or Tadasana (Mountain Pose) so you can completely focus on your breath.

1. Breathe normally and bring your awareness to each inhale and exhale.
2. Relax, and begin to lengthen and deepen your breath. Do not overdo this step. Stay within your personal comfort level. No need to count or set any goal for yourself.
3. Begin to add sound to your breathing. Gently constrict the back of your throat – more specifically the glottis so that you can control the amount of air that passes through.

It may help to open your mouth at first and exhale with a “haaaaa” sound as if you want to fog up a glass window in front of you.

Maintain this position of your tongue and throat then close your mouth. Continue breathing through your nose.

1. Bring your attention to the sound of your inhales and exhales. It doesn’t matter how loud or soft it is. It’s more important that you can hear this sound which is like the soothing sound of the ocean heard in a seashell when you hold it up to your ear.
2. Now focus on how this pranayama moves energetically through your subtle anatomy.

Your breath fills your lower belly first when you inhale. This activates the Muladhara and Swadhisthana Chakras.

As your breath rises to your lower rib cage, it activates the Manipura and Anahata Chakras.

Then, as your breath pushes towards your upper chest and throat, prana moves through your Visudhi, Ajna, and Sahasrara Chakras.

1. Completely and with control, release the air when you breathe out. Try to keep the length of your exhale equal to the length of your in-breath with no pauses or breath retention in-between.

However, don’t waste too much energy on this. It’s more important to keep each inhale and exhale deep and long.

When To Practice Ujjayi Breathing

The beauty of ujjayi breathing is that it can be practiced anywhere. And it can be particularly helpful in the following situations:

• When you are practicing Hatha or Vinyasa Yoga
• When you are meditating
• When you are feeling aggravated or stressed
• When you are doing non-yoga related exercises such as cycling, aerobics, or jogging
• When you are feeling nervous or anxious
• When you need to slow down your heart rate

The Benefits of Practicing Ujjayi Pranayama

Ujjayi pranayama breathing techniques help calm your mind by giving you something to focus on. It also helps your heart rate slow to a rhythmic, restful pace. This helps keep you in the present moment when practiced properly.

These are other benefits of ujjayi breathing:

• Helps you release pent up emotions
• Brings more oxygen into your bloodstream
• Builds internal body heat
• Regulates and lowers your blood pressure
• Promotes the natural flow of prana
• Helps maintain a regular rhythm while practicing yoga asana
• Increases self-awareness

Contra-Indications of Ujjayi Pranayama

Sometimes too much practice of a pranayama technique may not be good for your yoga practice of health in general. There are certain reasons why you should not practice ujjayi breathing too much or for too long of a time.

For example, some teachers argue that ujjayi pranayama for the entire length of a modern postural yoga class is simply too much for the energetic and physical body to handle and can be detrimental to your mind and body connection.

Some schools like Ashtanga Yoga, as founded by Sri Pathabi Jois teach that ujjayi breathing should always accompany asana and vinyasa.

But others, such as those who follow the teachings of Rajadhiraja Yoga say that ujjayi should be practiced separately from asana and only when appropriate.

Even though the benefits of ujjayi pranayama include giving you something to focus on and internal heating of your body, too much ujjayi practice can be the very cause of disconnection from your body and agitation of the mind, as well as overheating.

This is why it is important to also bring your awareness to the interactions of your breath, and therefore prana, on the subtle energies in your system.

It is also important to learn proper pranayama techniques from a guru who is aware of these energetic interactions and how they affect you.

Alternatives to Victorious Breath Pranayama

You may practice other breath awareness techniques which will not affect your subtle anatomy as much as ujjayi and other pranayama.

Diaphragmatic Breathing

This breathing exercise consists of just three steps:

1. Sit or stand with your spine tall and shoulders rolled up, back, and down.
2. Inhale through your nose as much as you can. Push this air all the way down to your belly. Relax your belly so you have more space for air to enter.
3. Exhale slowly through your nostrils. The length of your out-breath should be twice as long as your inhale.

Repeat this exercise 5 to 10 times.

Mindful Breathing

Mindful breathing exercises are powerful meditations in themselves. It allows you to simply follow your natural breath and it’s natural rhythms and flows. Learning how to bring your awareness on your breath gives you something to anchor on quickly in times of stress to help calm you down.

Here are three basic steps to practice mindful breathing:

1. Sit or lie down in a comfortable position. Ensure your back is straight and your body is relaxed.
2. Close your eyes and settle into your body and the space that you fill in the room. Scan your body and ask yourself questions like, “how does the air feel against my skin?” and, “what does the earth feel like beneath my body?
3. Bring your attention to your breath without changing it’s natural pattern. Observe exactly how it is in each moment. Also observe the subtle movements in your body as you breathe and the small pauses that may occur between each inhale and exhale.

Practice this for anywhere between 30 seconds, to 3 minutes, to 30 minutes, or whatever length of time you can set aside for meditation and mindful breathing.

Diaphragmatic breathing and mindful breathing exercises can help you calm down and bring you into each present moment just as well as ujjayi pranayama. They are also useful tools to help strengthen your mind and body connection.

These breathing practices will help train you to be more sensitive to the energies flowing through your system so that you can understand and practice other pranayama and breath control techniques better.

According to Patanjali’s Yoga Sutras, asana is preparing your body for pranayama and pranayama is preparing for concentration. By practicing pranayama like ujjayi, you are developing your mind for concentration required for dharana, which is the sixth rung of yoga.

In turn, once you have mastered dharana, you will be prepared for sustained concentration, which is dyana, or meditation. This meditation is deeper than meditation practice. This happens when you cease to practice meditation and enter a deep state of relaxation that is being meditation itself.

From this, you become ready for samadhi, where you achieve ultimate union with the divine consciousness and your own mind becomes devoid of its own form.

Conclusion

Ujjayi breathing is one of the first pranayama practices that yoga practitioners learn. It is easy to learn and extremely beneficial when practiced properly. It can help calm your mind, keep you focused, increase your internal body heat, and keep you energized.

The distinctive sound your breath makes gives this Victorious Breathe Pranayama its nickname of Ocean Breathing, which also points to the soothing qualities of this breath control technique.

Whether you use this pranayama practice during your yoga asana class or during meditation, it will help you become more aware of the subtle energies in your body and allow prana to flow more freely in your system. This prepares your body and mind for meditation and the deeper practices of yoga.

The post Ujjayi Breathing: A Guide To Practicing Victorious Pranayama appeared first on YOGA PRACTICE.

Super Brain Yoga is a yoga practice that enhances your cognitive health. It also increases your learning capacity. Like traditional yoga, Super Brain Yoga has a lot of benefits.

Traditional yoga is an effective way of keeping active and quieting the mind. Super Brain Yoga focuses only on the mind.

Super Brain Yoga can increase brain capacity. This technique was first created to increase intelligence. It uses ear acupressure. And it involves a series of steps to activate the brain cells.

Super Brain Yoga works by taking energy from the lower chakras. It moves them upwards through the forehead and crown chakras.

During this process, physical energy transforms into more subtle energy.

This practice improves brain function. And it energizes the brain. Super Brain Yoga synchronizes alpha brain waves. Practicing can eliminate stress and develop greater mental stability. It will also help your cognitive function.

How Does Super Brain Yoga Work?

Both Eastern and Western medicine acknowledges the positive results of Super Brain Yoga. Chinese acupuncturists and Indian yogis believe the ear lobes contain energy meridians. Acupuncturists use the ear lobes to access acupuncture points. These connect to the brain and pineal gland.

Indian yogis explain its effect as an activation of the brain’s energy connections. The right lobe activates the left brain. And the left lobe activates the right brain.

These exercises help to synchronize the right and left hemispheres of the brain.

The idea behind Super Brain Yoga is moving energy from the lower chakras to the higher chakras.

Pinching your ear lobes activates your pineal gland. This sits at the center of your brain. It regulates your circadian rhythm, mood, and well-being.

The pineal gland is also your biological clock. This means that it regulates your biological processes.

Circadian rhythm operates on a light-dark cycle. It is a tiny pea-shaped structure. And it regulates your hormone melatonin. This regulates your body’s responses to light and dark. Many factors can affect the health of your pineal glands. This could include mental stress or nutritional imbalances.

Indian yogis discovered Super Brain Yoga thousands of years ago. Many factors in our environment have changed since then.

But the health of the pineal gland is just as important.

Environmental pollution can threaten the pineal gland. There is increasing evidence that shows radiation can affect our circadian rhythm. Electromagnetic fields also interfere with the functioning of the pineal gland and reduce our melatonin production.

So activating the pineal gland is more important than ever.

How to Practice Super Brain Yoga

Super Brain Yoga combines breathing and acupressure. It restores the right and left hemispheres of the brain.

The activity is simple to learn. It is relatively quick and can be practiced anywhere.

It just takes a few minutes per day.

Before beginning, remove all watches, jewelry, and other accessories.

#1. Stand up straight and face the sunrise.

It is best to do Super Brain Yoga in the morning. It is also preferable that you face the sun.

#2. Place your tongue on the roof of your mouth.

Keep it directly behind your teeth. It should feel like you are about to make a “la” sound.

#3. Move your left hand across your upper body.

Reach for your right earlobe with your thumb and forefinger. Be sure to keep your thumb in front.

#4. Move your right hand across your upper body.

And reach for your left earlobe. Again, keep your thumb in front of your forefinger.

#5. Gently press against your earlobes.

Take stock of this position. Make sure your left arm is close to your chest. It should be tucked inside your right arm.

#6. Deeply inhale through your nose.

Move towards the ground in a squat position.

#7. Hold your breath for a beat or two.

Move back to your standing position. Then exhale.

#8. Repeat this process 15 to 21 times.

Assess your position every so often. Continue holding your earlobes. Make sure your tongue is still touching the roof of your mouth.

Allow your concentration to increase. Stress will start to melt away. And you will notice a shift in energy within the next few weeks.

You can practice Super Brain Yoga at any time of the day.

But it is best to complete it in the morning if possible. That way, the effects of your practice will last throughout the day.

If you do chakra yoga or meditation, consider integrating Super Brain Yoga into your practice.

Always start with the root chakra. Then move up to the throat chakra. At this point, use Super Brain Yoga. Let the energies rise to your brain. Turn these energies into subtle energies.

Each chakra has its meditation focus. These help to activate them at the right frequency. Super Brain Yoga can add an important dimension to that.

After working through the lower chakras, incorporate Super Brain Yoga.

This will put more energy behind your practice. It will awaken your upper chakras in your forehead and top of your head.

How Does Super Brain Yoga Affect the Brain?

Research indicates that Super Brain Yoga can have a powerful effect on brain waves. Data show that 15 minutes of Super Brain Yoga can spike your alpha wave activity. This is important.

Stimulated alpha waves mean greater cognitive benefits.

Alpha waves promote resting alertness and promote relaxation. They play a role in the occipital region of the brain. This oversees learning, memory, critical thinking, and more.

Super Brain Yoga is also thought to strengthen the immune system.

This promotes faster healing. It programs the state of your inner consciousness. It also improves intelligence, creativity, and performance.

Most importantly, Super Brain Yoga synchronizes the right and left brain hemispheres. The left and right brain waves are typically in sync during relaxation. Synchronicity may increase brain power, helping you retain more information. And it gives you more control over your emotions.

Super Brain Yoga is best practiced regularly.

Additionally, meditation and other forms of yoga can improve cognitive function.

Benefits of Super Brain Yoga

This form of yoga improves memory, thinking, performance, expression, and self-identity. It may also support a healthy brain by strengthening your ability to retain and process information.

Below is a shortlist of benefits from Super Brain Yoga:

• More energized and active mind
• Increased inner peace
• Relief from anxiety and other mental health challenges
• More stable sex drive
• Physical cleansing
• More energized chakras
• Greater psychological balance
• Proper brain functioning
• Synchronizes left and right brain
• Distributes energy levels
• Increases sense of calm
• Stimulates thinking capacity
• Increases mental energy
• Makes you more creative
• Develops cognitive powers
• Improves focus, concentration, and memory
• Boosts decision-making skills
• Relieves stress or behavioral problems

Super Brain Yoga is also thought to improve pranic energy. Pranic energy touches the body’s innate ability to heal itself.

Additional Asanas and Pranayamas for theBrain

Yoga is science. It harnesses the body’s innate capacity to improve its power and functioning. Yoga can act as an instant cognitive boost. It relieves stress and enhances the functioning of the brain.

Breathing through the left nostril activates the right brain. And breathing through the right nostril activates the left brain.

Below are some asanas and pranayamas that will help you strengthen your brain.

#1. Bhramari Pranayama – Humming Bee Breathing

This pranayama helps to calm the mind. It releases negative emotions like anger and agitation. It can also relieve frustration and anxiety. Humming Bee Breathing improves your concentration and memory. It also builds your confidence.

#2. Paschimottanasana – Seated Forward Bend Pose

This asana stretches the spine. It relieves stress and relaxes the mind. This physical posture can remove negative emotions. It can relieve you of emotions like irritability and anger.

#3. Halasana – Plow Pose

Plow Pose improves blood flow to the brain. It calms the nervous system. It also stretches the back and neck. Halasana can reduce your stress and fatigue.

#4. Setu Bandhasana – Bridge Pose

This posture strengthens and stretches the neck and spine. It relaxes tight muscles and improves blood circulation to the brain. Bridge Pose can calm the brain and nervous system. It can also reduce anxiety, stress, and depression.

#5 Sarvangasana – Shoulder Stand Pose

Shoulder stands can regulate and normalize the functioning of the thyroid and parathyroid glands. It improves the brain’s functioning. And it nourishes the rain as more blood reaches the pineal and hypothalamus glands. Sarvangasana can improve all cognitive functions.

Final Thoughts

There are a lot of benefits to Super Brain Yoga. As it moves the energy of your lower chakras to your forehead and crown chakra, you develop subtle energy. This activates the brain cells and improves cognitive function. Additionally, it synchronizes the alpha waves in your brain which promote restful alertness.

Super Brain Yoga is also a simple pose.

It can easily and conveniently be incorporated into your yoga or meditation practice. You can also increase your brainpower through meditation. This will improve blood circulation to the brain.

After 6 hours a week of meditation, your brain structure will change. This change helps to sharpen your focus and improve your memory and multitasking skills.

But remember that Super Brain Yoga takes time.

Don’t expect to see or feel results immediately. It is best practiced daily. Once you create a routine, it will be easier to commit to Super Brain Yoga. And over time, you will receive the benefits of this practice.

The post What is Super Brain Yoga? An Introductory Guide to Begin Your Practice Today appeared first on YOGA PRACTICE.

And with other creative uses of a yoga bolster, it can also help pump up your heart rate and make you get a more active workout when practicing yoga too. It’s all in how you use the prop for your personal practice.

The Invention of The Yoga Pillow or Yoga Bolster

Yoga props were made popular by BKS Iyengar, who was a student of the father of modern yoga, Krishnamacharya. Iyengar became known for his therapeutic approach to yoga asana and emphasis on proper alignment. He encouraged the use of various props to help yoga practitioners of all body types and movement capabilities to find support in any pose and ways to go deeper into different asana.

In Iyengar’s day, yoga props were improvised. Instead of the mass-produced rubber yoga blocks that may be found today, he would use wooden blocks or even a telephone book. He used cotton ropes instead of yoga straps, and would even find uses for stairs and chairs to help his students in different yoga poses, depending on their needs.

Although Iyengar did not personally invent the yoga pillow, his contributions to modern postural yoga and the use of props helped find ways to standardize the use of this versatile prop in different yoga classes.

Varieties Of Yoga Pillows

There are a few products marketed as yoga pillows today. Here are some you may come across and what they are used for.

Rectangular and Round Yoga Pillows – These yoga pillows are big enough to sit on and are normally used for meditation. They are firm but still comfortable for your seat to stay still for extended periods of time.

Yoga Bolsters – These are long pillows which can be used in a variety of ways in different styles of yoga classes. They may be rectangular in shape or sausage-like. You can lie down on them, stand on them, or even lay them on top of you. They usually have a cloth handle on one or both ends to move around easily.

If you don’t have a bolster available, you can creatively use any pillow you have at home or folded blankets and towels instead.

Using Yoga Bolsters

Iyengar Yoga classes usually start with lying over blocks or bolsters while waiting for the teacher to enter the room and begin the session.

The placement of the blocks or pillows are usually on your upper back and behind your head as you lay down. This allows your chest to expand and your whole body to relax as you wait for class to begin.

But a yoga pillow is not only used for relaxation. Here are other ways you can use this prop in a yoga class, from activating, dynamic poses, to relaxing and restorative yoga practices.

10 Ways To Use A Yoga Pillow

Activating Poses

Using a bolster in these poses will challenge your balance and push you to engage your core muscles more. You will need focus and coordination to practice the variations of these yoga asana with a yoga pillow.

1. 1. Vyaghrasana – Tiger Pose variation

• Practice a few rounds of Cat-Cows on your mat to warm up your spine.
• Place the bolster in the center of your mat parallel to the long edges.
• Go onto all fours with your left hand on the upper left edge of the bolster and your right knee on the lower right edge.
• Maintain your balance as you lift your left leg and keep it on the same line as your torso. Point your toes.
• Further challenge your balance by lifting your right arm, also in the same line as your torso.
• Keep your neck relaxed and gaze towards the top of your mat or a few inches above it for concentration.
• Hold the pose in this line or challenge yourself further by reaching back to grasp your ankle or foot from behind as you create a gentle backbend in your spine.
• Rest in Balasana, or Child’s Pose, beside the bolster before repeating the pose with the opposite leg and arm.

2. 2. Natarajasana – Lord of the Dance variation

• Stand in the center of your bolster.
• Find a spot directly in front of you and softly fix your gaze there.
• Carefully bend your right knee and bring your heel towards your buttocks.
• Reach for your right ankle with your right hand from behind.
• Raise your left arm with your fingers pointed up towards the sky.
• Very carefully and slowly kick your right leg back and up.
• Keep your balance by engaging your core and activating your thighs with a micro-bend in your knee.
• Reach your left hand towards the front while your right leg reaches up to create a backbend.
• Slowly release the pose, maintaining balance and equilibrium.
• Stand in Tadasana (Mountain Pose) to the side of your bolster before repeating the pose with the opposite hand and foot.

3. 3. Virabhadrasana III – Warrior 3 variation

• Stand in the middle of your mat with the bolster in your hands.
• Use the handle of the bolster to carefully swing it over your head and onto your back.
• Tilt your body forward to give the bolster a bit of a shelf on your back and run your arms alongside it to keep it in place.
• Keep your gaze a few feet in front of your mat and square your hips.
• Ground yourself on your left foot with a micro-bend in your left knee. Engage your left this and core muscles.
• Lift your right leg as you tilt your torso even more. Create a flat shelf for the bolster — in other words, make a “T” shape with your body.
• Lengthen your arms reaching behind you to help maintain balance.
• The bolster on your back will help you to keep your hips square in this balancing posture.
• Release the pose by bringing your arms to hold both sides of the bolster again as you come back to standing.
• Remove the bolster from your back and stand in Tadasana to reset.
• Repeat the pose with the opposite leg.

4. Balancing Core Work

• Place your bolster on your mat with a block at the top. Lie down on the yoga pillow lengthwise and ensure that your entire spine is supported. Rest the back of your head on the block.
• Engage your core muscles to keep your balance.
• Raise both your arms above you with your fingers pointing towards the ceiling.
• Bend your legs so that your knees are above your hips and your ankles are in the same line as your knees (rather than towards the ground). Take a long, deep inhale in this position.
• As you exhale, extend your left leg forward — keeping it at a 45-degree angle off the ground. At the same time, extend your right hand over your head, beside your ear. (Keep the left hand reaching for the sky.)
• On your next inhale, bring your left leg and right arm back to the first position.
• Exhale and repeat the leg and arm extension on the opposite side.
• Do this for a few rounds and then roll off the bolster to rest in Savasana or Balasana on your mat.

Yin Yoga Poses

Yin Yoga style encourages you to use as many props as necessary to support your body in certain poses so that you can remain in them for 3 minutes or longer. Not all poses in Yin Yoga are practiced in complete relaxation, although the practice is never heat-activating and focuses more on the soft tissues of your body such as the ligaments, joints, and fascia.

5. 5. Salamba Setu Bandhasana – Supported Bridge Pose

• Place your yoga bolster crosswise in the middle of your mat.
• Lay on your mat with the bolster positioned under the small of your back. (Towards your buttocks rather than on the spine of your lower back.)
• Either bend your knees to rest the soles of your feet on the ground, or extend your legs out.
• If you do the extended leg version, you may place a second bolster under your legs.

6. 6. Reclining Heart Opener – Supported Bridge Pose variation

• Place your bolster lengthwise in the center of your mat.
• Lie on the bolster with your buttocks on the ground and your torso and head supported by the bolster. You may need to place a smaller pillow or rolled up towels underneath your head for a more comfortable position.
• Extend your legs or bring the soles of your feet together and allow your knees to open up to the sides in a Baddha Konasana or Butterfly position.
• Relax your arms by your sides.

7. 7. Kneeling Meditation

• Kneel on your mat with the bolster under your seat and your legs on either side of the yoga pillow.
• You may want to stack more bolsters on top or some folded blankets to adjust the height as needed.
• Check that your weight is distributed comfortably between your seat and your lower legs — not too much weight on your knees.
• Rest your hands on the bolster between your thighs.
• Close your eyes and meditate.

Restorative Yoga Poses

Restorative Yoga classes are designed to be deeply relaxing. Placing a yoga bolster beneath you helps to cushion your body and provide support so you can be comfortable. You may also place a big towel or blanket over your mat for more warmth and soft areas to lay down on while practicing this style of yoga.

8. 8. Reclined Twist with a Bolster

• Lie down on your mat and hug your right knee towards your chest.
• Release your right arm to stretch outwards to the right and pull your right knee across your body with your left hand.
• Place a bolster or yoga pillow underneath your leg to support it as you  twist.
• If your right shoulder remains on the ground, look over towards your right fingertips. If your shoulder is off the mat, keep your neck neutral by gazing up towards the sky.
• Release and reset your body in Savasana and repeat the reclines twist on the opposite site.

9. 9. Viparita Karani – Legs up the Wall Pose

• Position a bolster by a wall lengthwise. Ensure there’s enough leg and arm room on both sides of the bolster for ease of getting into and out of the pose.
• Lay on your side with your buttocks on the bolster while touching the wall.
• Slide your legs like windshield wipers up the wall so your body forms a 90-degree angle.
• Adjust the pillow as needed.
• Outstretch your arms towards your sides and relax.
• You may loop a yoga strap around your legs to prevent them from falling open as you keep them up on the wall.

10. 10. Savasana – Corpse Pose or Final Resting Pose

• Lie down on your mat. Place a bolster underneath your knees.
• Keep your feet a few inches apart and allow your toes to fall open.
• Relax your arms a few inches away from your body with your palms facing upwards and fingers curled in slightly as you keep them relaxed.
• You may also place a smaller bolster or weighted bag over your hips and an eye mask to help keep your eyes closed.
• You may also request someone to help place a blanket over you as you remain in Savasana because your body temperature will drop while in this pose.

Conclusion

Yoga Pillows are excellent tools to support your yoga practice. Although they are not strictly part of Classical Yoga texts, they are valuable in modern postural yoga to help you go deeper into some poses.

Creative use of your yoga bolster can spark a new dynamic in your yoga practice to make balancing postures more activating and challenging. Bolsters can also help you relax in Yin and Restorative Yoga postures which encourage you to release and let go of tension in your body.

The post Top 10 Ways a Yoga Pillow Can Support Your Practice appeared first on YOGA PRACTICE.

Yin yoga helps to exercise and strengthen our bodies so we can sit for longer periods of time allowing for deeper meditations. It may seem counterintuitive to stretch these delicate areas but that is the root of yin yoga; to stretch the connective tissue of the joints.

The Basics of Yin Yoga

Yin yoga’s intention is to help encourage our joints to sustain long stents of sitting or lying down for deeper meditations. It is a slow-paced practice and does not ask of any strenuous movements. In fact, there is little to no poses that ask the participant to stand. For yin yoga, relaxing into the posture and listening to your own body’s resistance and flexibility is vital. This helps to teach us what our natural limitations are and how we can (very slowly) work to increase our flexibility.

As these poses work to support longer durations, it is not uncommon that this is how they’re practiced. Poses can last up to five minutes, and even to ten. This is because the purpose of yin yoga is to find comfortability while accessing these deeper tissues. Many of the postures target areas around our hips, sacrum and spine.

As far as the term of “yin yoga” it comes from deep roots in a unique style of Taoist yoga. By welcoming the stillness we encourage harmony and ultimately cooling our spirits and ourselves. It’s counterpart, yang, does the opposite with movement. Together, in the Taoist tradition, you increase your longevity and lead a healthy life.

How Does Yin Yoga Work?

Due to yin yoga’s slow movements it may seem rather dull in practice. Yet, this doesn’t mean that slow movements are not contributing to your body in beneficial ways. The best way to understand how yin yoga works is to recognize what fascia is. Fascia covers our muscles with a thin layer of connective tissue.

It holds several important organs and vessels in a secured place. To maintain agility and flexibility it’s essential to keep this fascia well hydrated. To achieve this we elicit gentle exercises, like yin yoga.

The idea of yin yoga is contradictory to what we often hear in exercise. We’re taught to exercise safety in our movements and to avoid putting excess strain. But, what is being missed in today’s practices is that a little strain can help bring strength when done properly.

As the joint muscles are delicate it’s important that we treat the joint muscles with extra consideration and care. This means by introducing an exercise that’s gentle to our connective tissue. Yin yoga is different because it strengthens these tissues and helps encourage the joint’s flexibility and range.

Though, like any exercise it’s important to introduce this gradually and to never rush into this practice. It can cause injury if done improperly or too often resulting in sensitivity or even sprain. If this appears to be the case after some practice, stop the activity and overtime try to reintroduce after you feel your joints have returned to normal.

Step 1: Conquer The Basics

There are three basic principles to successfully conquering yin yoga. The first is about establishing an appropriate depth into the pose to influence a sensation. Within this sensation, you remain still. The third, is to hold the pose for a certain duration of time. This is to allow the mind to calm and bring the thoughts inwardly to yourself to better self-reflection and meditation practices. To conquer the basics, it’s important to start with what you’re most familiar with. In this case, Balasana, or the Child’s pose is the perfect pose to get started:

Balasana — Child’s Pose

Whether you’re a dedicated yogi or you’ve just begun your yogic journey, odds are you’ve already run into child’s pose. It is a basic staple in yoga and it’s a great pose to introduce when focusing on yin yoga.

To enter the pose:

1. Enter the pose by sitting on heels.
2. Let your body fall forward gently and rest the chest onto the thighs, allowing your forehead to meet your yoga mat. If difficult, let your head rest onto your forearms as you outstretch them.
3. Bring some distance between your knees that is comfortable to you.
4. Introduce this pose for a longer period of time if just beginning yin yoga. Try for 5 minutes and overtime increasing to longer durations in a slow gradual manner.
5. Eventually, rest onto your stomach and prepare for the next asana.

Another pose that is easy to introduce into practice is Savasana. Try resting on the stomach or back in a comfortable position and rest for five minutes and focus on breathing. This sort of focus will help you to get familiar with yin yoga’s ideal of looking inwardly.

Step Two: Challenge Limitations Safely

As mentioned before, it is crucial to move through asanas gradually to prevent any sort of injury. Yin yoga asks us to slow down the world around us and that also includes the pace that we take ourselves. Make sure to sit with poses that may even seem ‘easy’ and dig deeper into your psyche to experience the full benefit. It’s about preparing the body to better encourage the myriad of benefits for body, mind, and spirit.A moderate pose to try is Paschimottanasana, or the Caterpillar pose:

Paschimottanasana — Caterpillar Pose

The idea of this pose originates from the forward bend. It stimulates our parasympathetic nervous system. It also increases our heart rate and encourages a feeling of serenity to the physical body and brings reassurance to our mind.

To enter this pose:

1. Sit comfortably with legs outstretched before you.
2. Flex feet and point toes towards upward.
3. Breath inward, slowly moving bending forward towards the legs.
4. While bending forward, lift the upper body and feel the spine stretch and elongate.
5. Once you’re extended to a stretch that creates a comfortable sensation then rest here and focus on breathing.
6. Allow your head to gradually fall downward and pull yourself down further. Allow your back to gently round.
7. If struggling to complete this stretch safely, consider using a yoga block or rolled yoga mat/blanket/towel to help give support.
8. Hold position for up to three to five minutes.
9. Return to an upright sitting position, slowly, to exit pose.

Step 3: See What You’re Capable of

For an experienced yogi, it may be important to challenge the body to experience a deeper sensation. A peak pose like the following challenges all parts of the body and builds strength and flexibility. Practicing Maksikanagasana, or the dragonfly pose, will build on your ability to concentrate on a different level.

Maksikanagasana — Dragonfly Pose

Maksikanagasana is a difficult pose that requires a significant strength in the arms and core. It’s important that this posture’s attempt is only done by those who have practiced yoga enough and feel confident in their abilities. Remember, yin yoga is about gradual process and jumping ahead could risk distress in the joints.

To enter the pose:

1. Start in mountain pose:
2. Distribute weight into the right side of the body and lift the left ankle to rest across the right thigh.
3. Bend slightly forward, bringing the palms of your hands to meet the ground.
4. Bend the standing leg and turn the torso towards the right, slowly walking the palms of your hands to align with the right foot.
5. Bend elbows and bring the left foot onto the left arm, trying to raise the foot as high up onto the left arm as possible.
6. Move the right thigh to nestle on the upper part of the left arm.
7. Dip forward, and distribute weight onto the upper body and let the right leg straighten. The right foot now leaves the ground.
8. To come out of the pose, bend the right knee and bring the right foot back towards the ground.
9. Repeat on the other side.

Yin Yoga Benefits

You may be asking yourself, “what makes yin yoga so different from other yoga practices?”. Let us break down some of the benefits of yin yoga and how it’s benefits contribute to our overall health.

Healthy Range of Motion: In order for our bodies to maintain a healthy range of motion we must allow for proper lubrication. Our lives subject us to restricting positions and block the fluidity of nutrients and energy to pulsate properly. Giving our bodies time to hold a pose that brings length will help our connective tissues extend its range of motion and help us in our day-to-day.

Release Negativity And Stress: Yin yoga requires us to sit with our emotions longer than other forms of yoga. This can allow for trapped negative energy to come to the surface and those pesky thoughts of negativity living in our subconscious to emerge. Although it doesn’t sound fun, it only offers us an opportunity to release this negative energy.

Yin yoga teaches us acceptance and patience. To not allow these emotions to overwhelm us and to remain still in their presence. We are safe as this negative energy removes itself from the body and we build our resilience because of it.

Replenish Your Tissues: In yin yoga, the longer you hold a pose the deeper you’re allowing the stretch to hydrate your tissues. The tissues are being subject to squeezing and compression. Allowing our connective tissues to experience this sort of strengthening only benefits it. It encourages its ability to protect itself and helps it do so with added vigor through practice.

Strengthens Immune Function: As many other yoga practices, the deep breathing during poses helps benefit us in more ways than we think. For instance, the deep breaths, or diaphragmatic breathing, elicits a response from our parasympathetic nervous system. Communication with this symptom has a wide range of benefits to the body but most importantly it helps to encourage a strong immune system.

As you progress in your yin practice you may feel that your breathing decreases and you feel yourself drawing more inward. This is because you’re entering a relaxed state where the organs are being allowed time to catch up on what’s happening within and heal.

Preparation For Deep Meditation: Our surroundings and the world around us constantly influences us. Often our thoughts and ideals find conflicts with others values, we second guess our instincts and we find distractions from our true purpose. Meditation helps us to return back within as an opportunity to hone in on what’s truly important to us and our values. Yin yoga’s core is in preparation for these “deep talks” within ourselves. As energy is coursing through us, we’re able to take a moment and sit with ourselves. Perhaps, even have answers to questions we didn’t know we had.

Establishes Harmony: Yin yoga’s motivation is to create balance. Health in itself is about establishing a healthy lifestyle that balances our physical, mental and spiritual state of mind. Just as the yin and yang symbol represent a perfect balance, that is the intent of yin yoga. Establishing harmony that will offer a time to sit with the self for a time of reflection and healing for the body and mind.

Is Yin Yoga Right For You?

If you are someone trying to get the most out of your meditations, or simply improve focus, yin yoga is worth trying. It offers an opportunity to move energy throughout the body. Yin yoga can help anyone whether they’re looking to benefit themselves on a surface level just physically in their agility, or benefit those who want to gain a deeper understanding in themselves. Yin yoga is unique as it offers an opportunity to meet people where they are at. Offering them an opportunity in whatever needs they are seeking to be fulfilled. Yin yoga can work as a vehicle to help you achieve this.

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