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Yoga is a diverse and multifaceted practice with various traditions and styles that have evolved over thousands of years. It has been persistently emphasized in various texts that Yoga is a spiritual practice, "a way of life" and asanas (postures) are only one limb of it. The versatility of this practice is so extensive that over the centuries, Yoga has embraced a palette of numerous practice styles popularised by prominent yoga teachers of the respective periods.
Evolution of Yoga:
The origin of yoga can be traced back to the Indus Valley Civilisation, where archaeological findings suggest the existence of yoga-like practices as early as 3000 BCE. However, the formalisation and codification of yoga as a systematic process began in the Vedic period in 1500- 500 BCE, during the time yoga was primarily a spiritual discipline. In the classical period around 500 BCE- 500 CE, Maharishi Patanjali compiled the Yoga Sutras, which formally established yoga as a scientific process of spiritual liberation. Over the centuries, yoga continued to evolve and adapt to changing social, cultural and philosophical landscapes. In the medieval period, emergence of Tantra, Bhakti, Karma, Jnana and Hatha Yoga took place.
Today, yoga has become a global phenomenon practiced by millions of people around the world. It has evolved into various styles and approaches, ranging from traditional forms like Hatha, Ashtanga, Vinyasa to modern adaptations like Power Yoga, Restorative Yoga etc. Interestingly, despite the different styles of asanas practice, the goal of yoga remains as the spiritual upliftment. The experimentation of the different types of Yoga has only been done on one of the eight limbs of Patanjali's Yoga Sutras i.e. Asana.
Different Styles of Traditional Yoga:
In this blog, I have deliberately restricted to the discussion on the traditional approaches of yoga asana practice. To my belief, the modern styles of yoga have been curated to adapt the traditional styles to today's demands. Let us now embark on the classical and prominent approaches of yoga practices.
Hatha Yoga: Hatha Yoga is one of the most traditional practice of yoga. This is considered as the foundational practice for many modern yoga styles. The word "Hatha" is a combination of "Ha" meaning Sun and "Tha" meaning Moon. Hatha yoga aims to bring a balance between the Sun and Moon energies in our body. Unlike, Patanjali's Yoga Sutra abased Ashtanga yoga, Hatha Yoga emphasises on the preparation of body first and then the mind. In Hatha Yoga Pradipika, we see Swami Swatmarama does not worry about self-control and discipline. It is believed, through purification of the body and asana & pranayama practice, it is easier to control our mind. Thereby, the practice of hatha yoga starts with purification of the body with Shatkarma, then moving to Asana and Pranayama practice where focus is more given to Kumbhaka (retention of breath). Once the purification of all aspects of the body (tattwas, nadis, prana) is done, then one should practice mudras which contributes to develop deep meditative state of the mind. In Hatha Yoga particularly, each asana (posture) is held for an extended period focusing on long breaths promoting strength, flexibility and relaxation.
Ashtanga Yoga: The literal meaning of Ashtanga is "Eight Limbs". Ashtanga Yoga primarily refers to the Eight limb path coined by Sage Patanjali. However, in the modern times the Ashtanga Yoga practice also means a specific sequence of postures, known as the Primary series which are practiced in a predetermined order. This rigorous style of yoga involves synchronised breath and movement, flowing through a dynamic series of postures that build heat and purify the body. The repeated practice of the series requires physical and mental strength, so Ashtanga yoga is usually not recommended for beginners. Ashtanga classes start with repetitions of Sun Salutations A and Sun Salutations B, and then moving to a series of standing and seated postures. It is the repetition of the same series that takes our mind beyond the body aspect. Ashtanga classes are structured and disciplined, offering a systematic approach to physical and spiritual development.
Vinyasa Yoga: Vinyasa in Sanskrit means "to place in a special way". This is an adaptation of the Ashtanga primary series practice. Vinyasa is more physically challenging requiring a good amount of strength and a regular practice of yoga. It is characterised by fluid, dynamic movements that synchronise breath with movement. In Vinyasa classes, practitioners flow through a series of poses linked together seamlessly, creating a continuous and rhythmic flow of energy. This is also popularly called "Moving Meditation". In a vinyasa class, the general flow consists of starting with Ashtanga Suryanamaskaras and then moving to standing, seated, backbend and inversion postures. This style of yoga is often invigorating and challenging, helping to build strength, endurance and mindfulness.
Yin Yoga: Yin yoga is influenced by the ancient Chinese Taoist practice where postures are often held for a longer period of time, 3 to 5 minutes. Yin represents the moon energy of our body, complimentary to the Yang practice. Yin yoga offers mostly seated, supine or low-to-the ground long, gentle stretches and holds, allowing access to the deeper connective tissues. The muscles relax more with the length of the pose held, allowing more access to the ligaments and tendons surrounding the joints and fascia. Yin yoga is often described as a more meditative and introspective practice, promoting stillness, mindfulness and cultivation of inner awareness. It can also be physically challenging due to the long holds. Poses in Yin yoga often involve minimal props, focusing more on passive stretching and holding poses for longer duration.
How to choose your style of Yoga
As a beginner, choosing a particular yoga style can feel overwhelming with the multitude of options available. Here are some useful tips to help you navigate and find the right style of yoga for you:
What is your primary goal? We have already seen that all styles of yoga ultimately lead us to a state of mindfulness. Thereby, reflect on your primary goal while taking up yoga as a practice. Are you looking to increase flexibility, relieve stress or build strength?
Explore Different Styles Next comes exploring the different styles. Attend classes yourself to experience the different approaches, energies, atmosphere of various styles. Introspect on how it impacts your body and mind.
Consider your physical abilities and limitations Take into account your current physical abilities, fitness level and any existing health conditions or injury when choosing a yoga style. Some styles, like vinyasa or ashtanga, may be more physically demanding while styles like Hatha or Yin yoga may be more accessible to beginners.
What's your personality like? Some people like dynamic practice more than static elongation of posture holds. For them, practices like Ashtanga and Vinyasa may be more suitable. However, some people like to have a combination of all styles; so one day they'll practice Vinyasa and another day they want to practice Hatha yoga.
Seek Guidance from Experienced Teachers and Practitioners Experienced teachers or practitioners can provide advice based on their knowledge base. While trying out different styles, notice the adjustments given and the energy created within you to support your practice and ensure safety.
Moreover, the above guidelines are for beginners. If you want to develop a serious practice of yoga then it is recommended to keep practicing all styles so that your body is prepared for advanced progression and upliftment of your consciousness.
Happy Practicing!