Yoga is a discipline that allows us to find balance between mind, body and spirit. However, the path we follow to achieve this is not always the same. Here are the main ones.

Yoga, which originated in India more than three thousand years ago, has developed different variants. Some types of yoga are based more on tradition, while others have adapted to new ways of life and places of practice.

Whatever the label or name that the variant adopts, it must act together on the mental, emotional, spiritual and physical planes to achieve balance and union.

There is no better or worse type of yoga, the best type is the one that makes a person feel good and encourages them to continue practicing. Children, young people, sedentary or athletic adults, pregnant women, the elderly… anyone can practice some type of yoga.

WHY DO YOU WANT TO PRACTICE YOGA?

Although, in the classical sense, yoga is a physical path towards the unity of body, mind and spirit, there are those who start it to increase the strength and flexibility of their muscles; those who do it to calm the mind and relax; those who take it as a form of exercise to recover from an injury or to feel better physically; and those who start simply out of curiosity, to find out what this yoga thing is that everyone talks about so much.

Every practitioner looks for something different in “their” yoga, so it is important to know what you are looking for and what your chosen form of yoga can offer before you begin .

It is true that many variants of contemporary yoga are associated with the statuesque bodies of Hollywood actresses and singers, who have made styles such as ashtanga or vinyasa-flow fashionable, but we must not forget that the practice of yoga, no matter how physically demanding it may be, goes far beyond any type of exercise. The ultimate goal of the practice is to silence the mind.

HOW THE DIFFERENT BRANCHES OF YOGA ARE CLASSIFIED

The word “yoga” (Sanskrit for “link” or “union”) refers to the union of body, mind and spirit. Traditionally, the classical paths of yoga are: gnana (yoga of knowledge), bhakti (of devotion or mysticism), karma (of selfless action), raja (“king” yoga) and kundalini (for the awakening of energy).

The latter two are the most widely followed in the West: the first through hatha yoga (the physical form of raja yoga) and the second through a practice that preaches the liberation of energy from the body.

Hatha yoga is the most well-known and widespread form of yoga in Europe and the United States, and from which other styles or variants have been derived. Hatha, which in Sanskrit refers to the sun and the moon as a metaphor for the duality of life and the positive and negative energies that combine in the human body, restores balance to the body, relaxes the mind and reorients energies.

Hatha yoga, and its variants such as Anusara, Ashtanga, Iyengar and Vinyasa, work on body control to promote control over the mind and emotions.

However, the practice of any of these variants, however dynamic they may be, should not cause excessive fatigue or acquire the slightest competitive character.

It is sometimes difficult to classify a type of yoga or to establish the border between two variants, since the techniques, dynamics and postures ( asanas ) on which they are based are inevitably intertwined, since, after all, it is the same discipline. However, the numerous variants can help to improve or work on specific aspects, both external and internal.

If you are looking to improve your posture and body alignment, styles such as Hatha, Iyengar or Anusara can be of great help, although, while in the first two the postures are held for a considerable time , in the third there is more emphasis on becoming aware of how energy flows in the body during the practice.

If what you are looking for is the mobilization of energy, other styles such as Kundalini or Sivananda may be more advisable.

Those looking for more vigorous practices should opt for ashtanga or one of its variants, such as vinyasa flow, which promote toning and purification of the body. Bikram , which is practiced in a room at 40 degrees, achieves rapid purification of the body.

Whatever practice you choose, the important thing is to find one that works for you , and a good teacher whose teachings encourage you to continue practicing.

TYPES OF YOGA AND THEIR CHARACTERISTICS

HATHA YOGA

• Founder : Shiva Mahadeva (15th century), although its dissemination is attributed to his disciple Goráksha, who wrote several books on hatha yoga.
• What it consists of: It combines the practice of postures (asanas) with breathing exercises (pranayama) to achieve restorative relaxation.
• What to expect. Traditional practice is slow, conscious and regulated. Postures are held for a few seconds to stretch and flex the muscles. Movements are conscious and precise.
• Who is it for? Beneficial for those seeking peace of mind through gentle yet intense movement.
• Curiosities . It is the most widespread method throughout the world.

SIVANANDA YOGA

• Founder . In 1957, Swami Vishnudevananda (1927-1993) left the Himalayas to carry out the will of his teacher Swami Sivananda to spread the teachings of yoga in the West. In 1959 he founded the first Sivananda Yoga Vedanta centre in Montreal, Canada.
• What it is: A spiritual practice that emphasizes Vedanta philosophy and the recitation of mantras. The five principles that constitute its essence are: exercises (asanas), breathing (pranayama), relaxation (savasana), vegetarian diet and positive thinking through the practice of meditation (dhyana).
• What to expect . The session begins with relaxation, continues with a warm-up and breathing exercises, and continues with the physical practice, which focuses on twelve basic postures. It ends with meditation and chanting of Sanskrit mantras. Classes typically last two hours.
• For whom? Recommended for those seeking spiritual fulfillment.
• Interesting facts: It has centers all over the world, run by a group of swamis, mostly Westerners.

IYENGAR YOGA

• Founder. BKS Iyengar (1918).
• What it consists of. It raises awareness through attention to anatomical precision. It emphasizes posture alignment and technique.
• What to expect. Poses are held for longer than in other types of yoga. Most classes include standing poses, seated poses, twists, and inversions. Explanations are very detailed and accurate, and the use of props such as straps and “bricks” to get into and hold poses is permitted.
• Who is it for? It is recommended for those who need a precise explanation of the postures for their understanding. It can be useful for postural corrections and healing injuries.
• Interesting facts. In 1966, BKS Iyengar wrote the book “Light on Yoga”, with more than 600 photos in which he himself illustrated the postures and breathing techniques. This book, which has become a classic, is considered to have brought yoga to the general Western public.

ASHTANGA YOGA

• Founder . Sri K. Pattabhi Jois (1915).
• What it consists of: A series of postures are linked by vinyasas (fluid and repetitive movements) and synchronized with very energetic breathing (ujay), which causes intense internal heat and encourages the elimination of toxins.
• What to expect. There are six series. You start with the first one and the teacher adds postures as the student progresses. The classes are very dynamic.
• Who is it for? For those who enjoy both physical and mental challenges.
• Fun Facts: Ashtanga means “eight parts”: ashta (eight) and anga (parts) and refers to its eight spiritual practices.

KUNDALINI YOGA

• Founder . Yoghi Bajan (1929).
• What it consists of . It is based on repetitive movements that differ from the styles derived from hatha. The objective is to release the energy (kundalini) that is concentrated at the base of the spine so that it awakens consciousness.
• What to expect. Classes focus on hriyas or sequences, designed for therapeutic purposes. They include “fire” breathing, chants and mantras.
• Who is it for? Ideal for those who want an intense spiritual practice.
• Curiosities: The “kundalini” energy is also called “the power of the serpent” because it is represented by forming three rings at the base of the spine.

BIKRAM YOGA

• Founder . Bikram Choudhury (1946).
• What it consists of: A series of 26 postures repeated twice in a room at 40ºC to warm up the muscles quickly, promote detoxification through sweat and increase the heart rate.
• What to expect: Most classes do not include inverted postures.
• Who is it for? Those who prefer a routine and appreciate the warmth of India.
• Curiosities . In 2002 Bikram created controversy when he copyrighted his series of postures.

VINYASA-FLOW OR POWER YOGA

• Founder . It is an American variant of ashtanga yoga.
• What it consists of: Based on ashtanga but more free.
• What to expect . These are fluid sequences of asanas, coordinated with breathing. Sessions can be vigorous or meditative, depending on the teacher, who sets the pace.
• Who is it for? For those looking to get fit and get inspired in other aspects of life.
• Curiosities . In Sanskrit, “nyasa” means “to put” and “Vi”, “in a special way”.

ANUSARA YOGA

• Founder . American John Friend (1959).
• What it consists of. Based on tantric philosophy, it combines attention to alignment with awareness of the flow of energy in the body, and the goal of achieving the revelation of one’s divine nature. Once the physical foundation is well in place, the practitioner can let go of everything and open up to something greater than himself.
• What to expect. Classes vary depending on the creativity of the teacher. Each session begins with an invocation and has a heart-oriented theme.
• Who is it for? Recommended for those who enjoy detailed explanations and want to work on their self-esteem.
• Curiosities . In Sanskrit it means “flowing in grace.”

Passive Yogas

Yoga Nidra

• Founder . Swami Satyananda Saraswati (1923-2009)
  
• What it consists of. It is performed lying down in a horizontal position, in the savasana posture. You can use a blanket to cover yourself. During the practice, avoid opening your eyes and making movements. A sankalpa or intention is usually used. Sessions usually last between 20 and 45 minutes, and it is ideal to practice it first thing in the morning or at night, before going to sleep.
  
• What to expect: The goal of this type of yoga is to achieve deep, yet conscious relaxation.
  
• Who is it for? It is especially interesting for those people who have insomnia problems or difficulties falling asleep.
  
• Curiosities . Yoga nidra means yoga of mental sleep or psychic sleep.

Facial Yoga

• Founder . Facial yoga does not have a yogic tradition like other yoga disciplines.
• What it consists of. Broadly speaking, it is a set of techniques that combine facial exercises or manipulations with breathing control with the aim of improving the appearance and health of facial skin.
• What to expect: Results may vary from person to person, and the benefits may not be as noticeable or effective for everyone.
• Who is it for? This type of self-massage can be practiced by everyone. However, if you have very sensitive skin, you will perform the massages more gently and do fewer repetitions. You should also not do it if you have any type of skin imbalance such as redness, very active acne or burns.
• Curiosities . It can help to show a more relaxed appearance.

Restorative Yoga

• Founder . It has its origins in Iyengar yoga, although Judith Hanson Lasater, a student of BKS Iyengar, popularized it in the 1970s.
• What it consists of. Restorative yoga adapts the yoga postures to each person. In addition, this type of yoga always uses props. The objective is to be able to relax the body deeply, in passive and restorative asanas, which adapt completely to our body. The postures are usually held between 5 and 20 minutes.
• What to expect. The great benefit of restorative yoga is deep relaxation.
• Who is it for? It is very useful for everyone, but it is even more useful if you are in the process of recovering from an injury or managing pain.
• Curiosities . The ideal is to create a routine tailored to your own needs.

Yin Yoga

• Founder . Yin Yoga was created by Paulie Zink, a martial arts champion and Taoist yoga teacher, in the late 1970s.
• What it consists of: Yin Yoga is a style of yoga that comes from Hatha Yoga, in which the asanas are held in a relaxed manner for 2 to 5 minutes.
• What to expect: It stimulates the deeper tissues, the connective tissues: fascia, ligaments, tendons, joints and synovial fluid. As a result, the energy channels are unblocked.
• For whom? For those seeking emotional balance through the balance of internal energy.
• Curiosities . We associate “Yin” with slow, soft, passive and cold, as well as with the elements water, earth, moon, femininity and night. “Yang” with fast, hard, active and hot, and is related to fire, the sun, masculinity and the day.