VINYASA, ASHTANGA ELLER BIKRAM: HVILKEN YOGAKLASSE ER DET RIGTIGE FOR DIG?

Perhaps I'm biased since it's the one form of fitness I've always loved unconditionally, but it really bums me out when people dismiss yoga for being 'too easy.' (Have you tried Bikram?) Or say that it isn't good cardio. (Let's revisit that after we go to the heart-pounding Vinyasa class at my local studio—after the panting subsides.) One of the reasons that yoga and I have had such a consistent relationship is that there are Så mange muligheder at vælge imellem, afhængigt af mit humør eller mål. Det faktum, at det holder mit sind klart og min krop stærk, er bare en bonus.

Jeg keder mig virkelig let, hvorfor Løb Og jeg er på outs skal af tiden, og hvorfor jeg tror, at cardio -sektionen i gymnastiksalen kun er et af de tristeste steder nogensinde. Jeg er nødt til at blive distraheret fra det faktum, at jeg næppe kan trække vejret, og mine muskler skrig 'når!', Og den mind-bedøvende monotoni af disse maskiner er bestemt ikke måden at gøre det på. Men jeg kan komme om bord med den almindelige rygrad i alle sorter af fysisk yoga (fordi det, vi ved som 'yoga' i Vesten, er bare en lille facet af, hvad det faktisk omfatter): fysisk og mental balance, fleksibilitet and strength, the mind-body connection, and a focus on the present moment.Meanwhile, being able to select from a wide range of physical varieties keeps it interesting. But, whether you’re brand new to the yoga world or are a die-hard Ashtanga fan, the menu of class options can be a bit confusing and overwhelming. To help us make sense of some of the most common types of yoga , we turned to a certified yoga instructor to fill us in and help us determine how to pick the right style to satisfy our every mood or need.

Så læs videre for at tjekke Ud otte forskellige stilarter af yoga og find dit bedste match.

Møde eksperterne

Catherine Howe er en certificeret yogainstruktør og ejer af Sensory Yoga Wellness.

Hatha

Prøv det, hvis: Du er ny med yoga og ønsker at få en fornemmelse af en grundlæggende strømning.

This particular type of practice is what most people think yoga is: body, mind, breath, explains Howe. In other words, Hatha is basically an umbrella term for all kinds of physical yoga, or the 'trunk' of the tree if more specific styles like Bikram and Vinyasa are the branches. That means you can get a pretty mixed bag when selecting a Hatha class , but they typically tend to be a very straightforward combination of poses along with breathing basics and aren't usually the most challenging option.Typically, there is a beautiful flow to the class, making it extremely inviterer til begyndere På grund af sin blide natur og let tempo, siger Howe, der tilføjer, at Hatha Yoga er gavnlig for dem, der har tendens til at ignorere beskeder fra deres kroppe og skubbe sig selv, fordi praksis er specifikt designet til at være bevidst langsom og blid.

Den mest fordelagtige tid for Hatha er Brahma Muhurta, som er 3:40 am, selvom denne tid ikke er mulig [for mange mennesker], og derfor bruges ordet 'solopgang', bemærker Howe, der siger, at det at øve første ting om morgenen har en vidunderlig indflydelse på din dag.

Hatha is a full-body workout, and therefore a side benefit to that can be weight loss, says Howe. When considering Kaloriudgifter for any activity—yoga included—sex, weight, and body composition, all come into play along with the intensity, so your specific numbers may vary. According to Harvard Medical School, someone weighing 155 pounds can burn about 150 calories in a 30-minute class.

Vinyasa

Prøv det, hvis: Du vil gøre yoga til din primære træning.

Mens Vinyasa, der betyder flow, har mange ligheder med Hatha, er tempoet eller overgangen mellem poseringer hurtigere. Howe siger, at i Vinyasa ville enhver position, for eksempel en solhilsen, følge instruktionerne, en bevægelse, en åndedrag. På denne måde synkroniseres bevægelserne meget bevidst med ånde , and they transition quickly. The same Sun Salutation in a Hatha class would be slowed down maybe 2-4 breaths per movement, notes Howe.

Vinyasa increases your heart rate, adding more of a cardio component to the total-body workout, and potentially boosting the number of calories you’ll burn. Though Vinyasa can be geared towards any ability level with the right instruction, Howe has some advice for first timers: Don’t be afraid to let the instructor know if it is your first time, she says. And, there’s nothing wrong with sitting on your mat either, taking things in visually and maybe trying one or two of the flows.

MyM Beauty Tip

When trying to pick a yoga class, explore different styles of yoga and also different classes within the same style. Classes of certain styles, like Hatha, can vary significantly based on the instructor, so sample lots of options if you have yet to find a good fit.

Arve

Prøv det, hvis: Du er en væsen af vane, der ikke har noget imod en udfordring.

Arve, which means eight limbs, is a meget energetic style of yoga, which is why it’s sometimes referred to as Power yoga. All aspects of yoga come into play with this style—not only Asanas (poses), but the other limbs, too: Yamas (our attitude to the outside world), Niyamas (attitude towards self), Pranayama (åndework), Pratyahara (withdrawal of the senses), and Dharana (concentration/focus).

Arve is similar to Vinyasa in that it links ånde to movement and cycles through different poses, but the difference is that it's composed of six specific pose sequences. You flow through them quickly and deliberately, only moving on to the next sequence after you're able to master the former—and they're no picnic.

Howe siger, at du skaber en masse intern varme (tapas) under Ashtanga. Med det kommer følelsen af oprensning af sind og krop. Formål og fokus er nøglen i Ashtanga, forklarer Howe. På grund af intensiteten kan kaloriudgifter være højere end de fleste typer yoga. Plus, du kan bygge muskelstyrke, kraft og kardiovaskulær udholdenhed. Vær også forberedt på at svede meget.

Selvom Ashtanga er intens, kan begyndere stadig give det en chance. Ashtanga involverer en bestemt sekvens udført i en meget præcis rækkefølge - perfekt for begyndere, som de ved, hvad de kan forvente hver gang. Ægte Ashtanga beder om, at du praktiserer seks dage om ugen - det er en forpligtelse, deler Howe. Dog kan du helt sikkert Indstil din egen tidsplan Og gør hvad der fungerer for dig.

Bikram

Prøv det, hvis: Du vil virkelig skubbe dine grænser. (Boot Camp fans, dette er din marmelade.)

Bikram is a type of varm yoga with its own set of very specific rules: Classes are 90 minutes long and consist of the same sequence of 26 particular poses every time, the studio is heated to 105 degrees with 40 percent humidity, and the floor is carpeted. An added benefit here is when going consistently to this type of class, you have the comparison of how each pose is evolving for you, as the class never changes, says Howe. Discipline is the chief vibe; in fact there's no music, talking, clapping, or hands-on instructor adjustments. It is meget Hårdt, men det kan ikke prale af en kult, der følger for ingenting. Og kaloriforbrændingen kan være betydelig.

Iyengar

Prøv det, hvis: Du er detaljeret, eller hvis du allerede har etableret en yogapraksis og ser efter at forbedre din balance og kropsholdning.

En relativt nylig udskiftning af Hatha Yoga (Iyengar blev oprettet i Indien i 1979), denne praksis har opnået sit kaldenavn 'møbelyoga' for sin ekstreme vægt på tilpasning og vedvarende positioner. Howe siger, at selvom de fleste stilarter af yoga fokuserer på, hvordan du har det i en position snarere end hvordan du ser ud, afviger Iyengar med sin vægt på præcision noget fra dette vejledende princip. Det handler om tilpasning - disse mindre justeringer til justering af holdning, forklarer Howe, der tilføjer, at det ofte er den praksis, der mest bruger rekvisitter. Positions holdes i en længere periode, [og] brugen af rekvisitter er en fantastisk måde at forbedre praksis på, hvilket tilbyder støtte og stabilitet, mens den bygger selvtillid.

Du vil sandsynligvis holde dig til forholdsvis basale stillinger og fokusere på at få dem lige right, but don't take that to mean that this class isn't challenging—maintaining that precise form for an extended period of time will make your muscles quake . And, all that quaking will burn calories.

Kundalini

Prøv det, hvis: Du er interesseret i at udforske den mere åndelige side af yoga.

Based on the belief that we all hold a divine energy coiled at the bottom of our spine, Kundalini yoga seeks to release that energy through chanting, breath, and movement. Kundalini is very spiritual and encourages the journey within, notes Howe. It allows you to feel not only the physical practice, but [also] your emotions and become truly aware of how your body is speaking to you. Practicing being mindful and self-aware are at the heart of Kundalini, which is accomplished through mantras, sound, Kriya, and meditation.While at first, Kundalini can be a little scary or anxiety provoking due to the awakening of emotion, it can also be the most rewarding as we get to know ourselves, and how we can take back control of the situations we had no control over at that time, releasing trauma, living in truth, and being present, shares Howe. Though the spiritual and emotional focus of the practice over the physical makes the caloric expenditure of a Kundalini class much lower, there are still plenty of benefits. If you find yourself deeply inspired by the mind-body connection that the physical practice of yoga fosters, you might consider giving Kundalini a try.

Genoprettende

Prøv det, hvis: Du er nødt til at stryge nogle kninks i løbet af en hviledag eller stress dit sind og krop.

Genoprettende yoga is all about focusing on your ånde in conjunction with gentle stretching, making it a great option if you're feeling sore , need to find some balance, or lige want to decompress from a long day at the office (or all of the above). Howe says ultimately, the aim is to restore the body and mind to hvile og fordøje med det parasympatiske nervesystem snarere end kampen eller flyvning af sympatisk nervesystem, der så ofte dominerer vores travle, stressende og overvældede liv. Klasser understreger ofte ophold i stillinger i en længere periode, så du virkelig kan synke dybt ned i din strækning og åbne fysisk og mentalt. Der er tilføjelse af tæpper, styrkere og blokke , der udfylder alle huller og tillader kropstilladelse at overgive sig og marinere, deler Howe.

Skønt den afslappede, lavintensiv karakter af genoprettende yoga ikke lander den højt på en liste over Calorie-Torching Workouts , har praksis stadig vist sig at hjælpe med fedttab, Og sådan en afslappende praksis kan sænke cortisol (stresshormon) niveauer. Mens kalorier her er minimale, er den følelsesmæssige påvirkning langt større. Reduktionen i stress og stigning i afslapning lønner sig, bemærker Howe. Det er en saftig praksis; Det føles meget overbærende. Lyder dejligt.

Anusara

Prøv det, hvis: Du leder efter en opløftende, positiv tankegangsfokuseret praksis.

Anusara yoga, which was founded by American yogi John Friend, is a modern-day Hatha yoga that focuses on experiencing bliss and joy in both your yoga practice and life at large. In fact, one of the major tenets of Anusara yoga is action, which refers to applying the concepts and skills from your yoga practice to your daily life.

Anusara means flowing with grace, and the style incorporates some of the flow characteristics of Vinyasa yoga, such as coordinating poses with the ånde, but at a slower pace. At the heart of Anusara yoga is the concept of alignment, both in terms of physically aligning your body in each pose, and aligning your mind and heart with the divine. The belief is that alignment will bring the natural flow of energy, bliss, and joy. Because alignment is a central concept, as with Iyengar yoga, props like blokke are often used.

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