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Associated Press

To some people, the word “yoga” evokes ritualistic chanting, long breaths and slow movement. To others, it means contorting your body into ever more complicated positions until sweat drips onto the mat.
In reality, it can be both – with a lot of variation in between. It depends on the teacher, who could be trained in several of numerous yoga styles: hatha, vinyasa, Iyengar, ashtanga, yin and more.
Though all styles involve poses, or asanas, they differ in significant ways. Even classes within the same style can range from calming to vigorous.
So what is the best type of class for a beginner?
“The best is the one that works for you,” said Tim Senesi, who has been teaching yoga in Orange County, in the US state of California, for 22 years. “There are many different paths leading toward the same aim.”

Here is a primer on some of the most popular styles, followed by a big caveat.
1. The hatha/yin yoga styles
The term “yoga”, which is derived from the Sanskrit for “union”, actually encompasses an entire discipline that includes movement, meditation and lifestyle.
Hatha, meaning “force”, is technically any kind of yoga class involving asanas. If you have ever heard of a sun salutation, for instance, that is a foundational sequence of 12 asanas that begins many types of classes.

Classes listed as hatha, however, are generally gentler with more focus on breathing exercises or pranayama. Poses are held for a few breaths and students usually move more slowly.
Hatha can be good for beginners who are looking to relax while improving flexibility and balance.
Another style, yin, is even more focused on recovery by working to stretch the muscles’ connective tissue. Students hold poses for five minutes or more, allowing the body to settle into a pose rather than pushing it.

2. The vinyasa/ashtanga styles
A more vigorous, flowing form of yoga, vinyasa coordinates movement with breath over a progression of asanas. Some higher-level vinyasa classes move at a pace of one movement per breath.
Often they will be called flow or power classes. They can be appropriate for people who are more athletic, but teachers still recommend that those students start with a beginner level.
“I wouldn’t really encourage them to start in a higher-level vinyasa flow class because they’re not going to have the foundation to move safely through that,” said Anne Van Valkenburg, of Lanai, Hawaii, who has been training yoga teachers in a blend of styles for 18 years.

Another style, ashtanga, is similar except that it involves a set series of poses that students repeat day after day, often going at their own pace. As students get stronger, they advance to a higher series with more challenging poses, something akin to belt levels in martial arts.
3. The Iyengar style
This style involves the same poses as vinyasa but classes usually move at a slower pace – although they are not necessarily easier. The focus is more on precisely aligning parts of the body through small adjustments. Poses are held for longer and students rely more often on props including cushions, blocks or straps.
Iyengar is particularly good for people recovering from injuries, or for people who are already active but want to get the foundation of yoga before moving into different styles.
The caveat about choosing yoga styles
These days, most teachers blend various styles in their classes, and many classes are not billed with these terms. The few words describing the class should give you an idea of what to expect, but do not be afraid to ask questions at the studio or reach out to individual teachers.
Ideally, seek out a beginner series, but if you cannot find one that is right, do not worry. Most teachers are happy to have beginners in their classes and will make accommodations.

Most of all, commit to trying a few classes until you find the style or teacher that resonates with you.
“I feel sad when someone tries yoga once or twice and they’re like, ‘Eh, I don’t like it,’” Van Valkenburg said. “There’s just so much out there that you might be missing something that’s super beneficial for your life.”
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Vinyasa yoga is a more vigorous, flowing form of yoga that coordinates movement with breath over a progression of asanas (postures). Photo: Shutterstock

Tim Senesi has been teaching yoga for 22 years. Photo: Instagram.com/timsenesiyoga

A sun salutation is a foundational sequence of 12 asanas that begins many types of yoga classes. Illustration: Shutterstock

Yin yoga is more focused on recovery by working to stretch the muscles’ connective tissue. Photo: Shutterstock

Anne Van Valkenburg (right) has been training yoga teachers in a blend of styles for 18 years. Photo: Instagram.com/annevanyoga

Most teachers are happy to have beginners in their classes. Photo: Shutterstock 

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All yoga practices are therapeutic and promote healing, says Anri Shiga, a yoga instructor at The Yoga Lane, in Hong Kong. Photo: Anri Shiga

Hatha yoga is all about balancing opposing forces, and includes yoga postures, breathing techniques, mantras, and symbolic hand and finger gestures. Photo: Shutterstock

Iyengar emphasises physical alignment of the body through postures, and often uses props including blocks and straps. Photo: Shutterstock

Yin yoga concentrates on deep connective tissues, meditation and breathing, and uses props including blocks and blankets. Photo: Shutterstock

Kundalini yoga is about using meditation and breathing techniques to release energy through the spinal chakras. Photo: Shutterstock

Hot yoga classically involves 26 poses, and promotes detoxification through sweating. Photo: Shutterstock

Ashtanga yoga emphasises linking movement and breath and follows a sequence of poses. Photo: Shutterstock

Breathing technique is an intrinsic part of yoga. Photo: Shutterstock

Yoga teacher Charlotte Douglas practising yoga in Tamar Park, Hong Kong. Photo: Dickson Lee

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Health & Wellness

Health

Hatha and yin styles are generally better for beginners, vinyasa and ashtanga are more vigorous – but always ask teachers if you’re not sure


Hatha and yin styles are generally better for beginners, vinyasa and ashtanga are more vigorous – but always ask teachers if you’re not sure.
