Popular Types of Yoga

Now that we've covered the basics of yoga, let's delve a little deeper. Since yoga is such an old practice, different styles have evolved over time. All the information below is taken from the source listed.

Hatha

Hatha yoga is usually recommended for beginners because it is gentle and slow. Each pose is held for a longer amount of time and Hatha classes are usually very focused on technique and breathing.

Vinyasa

Vinyasa, or flow, yoga aligns breathing with motion. A Vinyasa class will typically begin with a series called the Sun Salutation series before moving on to more intense poses. The key feature of a Vinyasa class is that it is constant motion (flowing). A class may include a flow sequence (or several) that is repeated.

Ashtanga

Ashtanga, or its western counterpart, power yoga, is an intense form of yoga. Ashtanga classes perform a set series of poses in the same order every time. Power yoga is similar, but does not limit itself to the set poses.

Iyengar

Iyengar focuses on alignment in each pose and utilizes props, such as blankets, blocks, and straps, to assist the body with alignment. Poses are held for longer periods of time rather than flowing from one pose to the next.

Hot Yoga

Hot yoga was first created by Bikram Choudhury but has since been used by many other studios. Hot yoga takes place in a room heated to 90 - 100 degrees Fahrenheit and at a set humidity level. Bikram studios use the same 26 poses done twice in each class, but other hot yoga studios may differ.

Which is right for me?

Depending on your goals within your yoga practice, you might prefer a more physically demanding practice, like Ashtanga, power, or hot yoga. If you are searching for inner peace and flexibility, a slower type of yoga, like Hatha, Vinyasa, or Iyengar might suit you more. Don't forget to do more research -- you might find a less popular style, like laughter yoga or even nude yoga, that you prefer.

References

Pizer, Ann. (2012, May 20). Yoga Style Guide. About.com. Retrieved from  http://yoga.about.com/od/typesofyoga/a/yogatypes.htm.

A Beginner's Guide to Yoga

If you are new to mindfulness, the word "yoga" might bring to mind pretzel-like contortionists, monk chanting, and hippie women who claim to see your aura. In reality, yoga is practiced widely by everyone from 80-year-old grandfathers to busy businesswomen to marathon runners. Yoga is easily adaptable to suit whatever your needs are, from physical fitness to spirituality, relaxation to weight loss.

This post will offer a basic introduction to what yoga is and what the benefits of a yoga practice are. My next post will delve into the 6 different types of yoga and help you determine which one is best for your personal goals in your yoga practice.

What is Yoga?

Yoga is the ancient, 5,000-year-old Indian practice of uniting the mind and body through movement, breathing, and meditation [1]. Some see yoga as a way to connect with a higher consciousness or God, but your own practice doesn't have to be connected to religion. Yoga is also beneficial for the body, causing improved health and quality of life as well as having stress reduction powers [2]. Someone who practices yoga is called a yogi or yogini.

Benefits of Practicing Yoga

Yoga is a mindfulness practice. Therefore, a regular practice can reduce depression, increase physical health and flexibility, and improve your mood [3][2]. Even just five minutes of yoga in the morning or evening can help you de-stress.

Yoga and Exercise

Yoga can replace or supplement an exercise routine. Yoga has a different, non-competitive focus than exercise and results in increased balance, flexibility, and focus [4]. Yoga also uses a holistic approach that includes emotional well-being as well as physical. Exercise, which is usually competitive or goal-oriented, has a higher risk of injury but results in a greater level of physical fitness [4]. Weight loss is possible using yoga, combined with a balanced diet.

Getting Started

There are two ways to practice yoga -- at home or at a studio. To start an at-home practice, it is usually best to start with a DVD or online yoga series for guidance. Starting at home can dispel any nervousness you may have about going to a studio, offer you an opportunity to try it out before committing, or just fit your schedule better. There are many free trainers on YouTube that offer yoga classes. My personal favorite is Tara Stiles. You will only need a mat to start out.

At a yoga studio, you can take a variety of classes with different instructors and decide which style of yoga you prefer. You can also get one-on-one adjustments and ask any questions you might have. In addition, the yoga studio is typically a much less hectic environment than at home, especially if you have other roommates, family members, children, or pets, so it can be an advantage to try out a studio. To find a studio near you, use YogaFinder. Check out the studio's website to see if you need to bring a mat, towel, or anything else and arrive a few minutes early to your first class. Some studios will offer deals or incentives if it is your first time, so be sure to ask!

[1] ABC of Yoga. (2012). What is yoga: Definition of yoga and the six branches of yoga. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/whatisyoga.asp.
[2] Ospina, M. B., Bond, T. K., Karkhaneh, M., Tjosvold, L., Vandermeer, B., Liang, Y., Bialy, L., Hooton, N., Buscemi, N., Dryden, D. M., & Klassen, T. P. (2007).Meditation practices for health: State of the research. Rockville, MD: Agency for Healthcare Research and Quality.
[3] ABC of Yoga (2012). Benefits of yoga: Why yoga is good for you. MaxLifestyle International Inc. Retrieved from  http://www.abc-of-yoga.com/beginnersguide/yogabenefits.asp.
[4] ABC of Yoga (2012). Yoga and health. MaxLifestyle International. Retrieved from http://www.abc-of-yoga.com/health/.

Why Mindfulness?

Stressed Out?

If you are like many others, you probably fall into what is known as “the busy trap”-- you are stressed, overworked, and overscheduled by self-imposed busyness [3]. You may feel like you cannot find time to relax. Stress can lead to premature aging, mental anguish, and physical toil. However, you can prevent these negative side effects, and even reverse them, by being mindful in your everyday life.

What is Mindfulness?

Mindfulness is simply paying attention to the present moment. Meditation, yoga, and other mindfulness practices have been used in other cultures for centuries as a form of introspection, relaxation, and exercise but have only more recently been explored in American culture. Research has only scratched the surface of these ancient practices, and yet already many benefits have been discovered:

• Improved health [4]
• Improved quality of life and life satisfaction [4]
• Improved longevity [1]
• Reduced stress and anxiety levels [4]
• Decreased feelings of loneliness and depression [2]

Practicing mindfulness does not have to take a lot of time or energy.

What is Desire Higher?

This blog, Desire Higher, aims to inform those who are new to the idea of mindfulness and/or those who are beginners at yoga and meditation. Desire Higher will help you incorporate the principals of mindfulness into your everyday life, regardless of how busy you are. As a busy person who has incorporated mindfulness into my life, I look forward to sharing how these techniques can benefit you in a no-nonsense way free of New Age methods. Future articles will include on the best meditation techniques for beginners, beginner yoga routines, and how to work mindfulness into any daily lifestyle.

References

[1] Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals Of The New York Academy Of Sciences, 1172, 54-62.

[2] Creswell, J., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. G., Ma, J., & Cole, S. W. (2012). Mindfulness-based stress reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior & Immunity, 26(7), 1095-1101.

[3] Krieder, T. (2012, June 30). The busy trap. The New York Times. Retrieved at http://opinionator.blogs.nytimes.com/2012/06/30/the-busy-trap 

[4] Ospina, M. B., Bond, T. K., Karkhaneh, M., Tjosvold, L., Vandermeer, B., Liang, Y., Bialy, L., Hooton, N., Buscemi, N., Dryden, D. M., & Klassen, T. P. (2007).Meditation practices for health: State of the research. Rockville, MD: Agency for Healthcare Research and Quality.