A guide and glossary to yoga

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Which Way to Yoga

 

A guide and glossary to the many styles of the practice of yoga.

 

By Adam Skolnick

 

Yoga is a Sanskrit word for yoke or union. It is a discipline that

unites the body with the mind and the individual with the divine.

Through the physical practices of asana (postures), pranayama

(breathing), mantra (chants), mudra (hand positions), and meditation,

yoga inspires strength, flexibility, mental clarity, and a sense of

spiritual peace. It is an oral tradition first put to paper by the

Indian sage Patanjali 5,000 years ago, and while it has flourished in

America as a form of exercise, it is fundamentally a spiritual

practice. In ancient times the goal of yoga was samadhi, a state of

spiritual bliss, and its physical discipline was only one aspect of

an eight limbed system that would lead practitioners to this ultimate

goal.

 

Practices almost certainly varied back then, but the name remained

the same. Yoga was yoga. Today aspirants flood studios and scan

schedules to find the method that best suits them. This is not always

easy. A proliferation of "brands" dots the yoga landscape, and all

imply a twist on an age-old tradition. Less than wholly different

disciplines, in reality these labels have been created to market a

particular teaching style and its unique path toward self-discovery.

Whether you crave physical or spiritual benefits, we invite you to

use this yoga overview as a tool to find a practice (or combination

of practices) that works for you.

 

YOGA GLOSSARY

 

This guide reflects a range of yoga styles in the marketplace, but

should not be considered a complete list. Individual teachers and

hybrid forms emerge almost daily, but most are grounded in these

essential styles.

 

Anusara

 

Anusara, founded by John Friend, is a heart-oriented discipline based

on its own Universal Principles of Alignment. This set of

biomechanical principles, applied in each pose, is directed toward

achieving the individual body's optimal blueprint, relying on such

physical actions as the hugging in of muscle to bone, maintaining the

connection of the scapula to the back, and the outward expression of

the heart through mindful extension of the arms, hands, and fingers.

In a spiritual sense, strength is cultivated internally and offered

outward to the world. Anusara also integrates Vinyasa's flowing style

with Iyengar's propensity for long holds.

 

Ashtanga

 

Literally "eight limbs," Ashtanga emphasizes vinyasa, the

synchronicity of breath and flowing movement. Practitioners believe

that continuous flow purifies the physical body – an internal heat is

created and a cleansing sweat induced – and refines the breath

through concentration. There are six series of asana in Ashtanga yoga

and each has 25 to 40 postures. The primary series is for beginners,

the second focuses on back bends, and the remaining four are

described as "very advanced." Sri K. Pattabhi Jois, Ashtanga's

founder, requires that students adhere to the sequences he mined from

ancient script.

 

Bikram

 

Bikram Choudhury developed a precisely sequenced series of 26 asanas

to warm and stretch muscles, ligaments, and tendons in a supportive

order. The vigorous system is designed to oxygenate the blood,

improve circulation, tone muscle, and trim fat. Proper alignment and

breathing are important in Bikram yoga and following the sequence is

imperative. Bikram studios are famous for increasing room temperature

to 105 degrees for deeper stretching and to detoxify the body through

sweat, thin the blood, increase heart rate, and improve physical

strength and mental concentration.

 

Integral and Viniyoga

 

Both of these traditions focus on deep breathing rather than pushing

the limits of the muscles and joints. They are gentle and slow, and

include chanting, pranayama, and meditation. Due to their soft,

holistic nature they are ideal for new students or those experiencing

physical limitations but should not be overlooked by advanced

practitioners. The level of relaxation and healing potential at the

typical Integral or Viniyoga class often surpasses that of the more

strenuous forms.

 

Iyengar

 

Precision and alignment are central to the practice of Iyengar. This

system asks students to hold poses long enough to fully experience

them, use props (blocks, blankets, ropes) to maintain alignment, and

follow a proscribed sequence of asanas. Iyengar teachers are

intensely schooled in anatomy and are particularly well-equipped to

train students to incorporate even the slightest adjustments, such as

toe and finger spacing, to bring stability and openness into the

postures.

 

Jivamukti

 

This vigorous vinyasa form of Hatha Yoga was created in 1986 by David

Life and Sharon Gannon. Like most vinyasa classes, Jivamukti promotes

a steady flow of standing postures integrated through sun salutes and

augmented with inversions, twists, and back bends. What sets

Jivamukti apart is its devotional aspect. Life and Gannon blend

Sanskrit chanting and Vedic teaching emphasizing nonviolence and

vegetarianism with the physical practice, and promote inner listening

by playing music, both live and recorded, during class. They believe

that most Western yoga practitioners are shortchanged by teachers who

focus only on the physical.

 

Kripalu

 

There are three stages structured into this practice: The first is

alignment instruction to strengthen the body; the second builds on

the first with long holds in each posture, during which practitioners

develop "witness consciousness," the letting go of mental clutter and

the simple observance of the body. The most advanced stage of Kripalu

refines witness consciousness as practitioners engage in a flowing

practice on their own. The teacher is a guide, but the class

practices asanas of their choosing. Kripalu teachers are also trained

to encourage students to take their practice "off the mat" and into

everyday life.

 

Kundalini

 

Kundalini Yoga, as taught by Yogi Bhajan, combines asana, pranayama,

mudras, mantras, and meditation into one practice that balances the

seven chakras, or energy centers, along the spine. In asanas, arm and

leg angles are emphasized to harness the electromagnetic flow of

energy. Rapid diaphragmatic and long deep breathing through the nose

and mouth are also employed. Postures are held anywhere from 90

seconds to 31 minutes.

 

Tantra

 

This practice calls on Hatha Yoga asana, mantra, yantra, mandalas,

mudras, and ritual to help individuals break through self-limiting

constructs that stunt personal growth and wellness, and stimulate

awareness, leading to increased compassion for others. To most

Westerners, Tantra has a sexual connotation, and there are sexual

practices known in the United States as Red Tantra, where a couple

cultivates their sexual energy for spiritual transformation through

sacred exercises.

 

Vinyasa (also known as Power or Flow Yoga)

 

This is the most popular form practiced in America. Like Ashtanga, it

is a great workout as the class demands near constant motion. Each

movement is linked to breath, fostering a meditative quality. Classes

begin with simple postures and build to the complex. Surya namaskar,

or Sun Salutation, is the foundation from which various standing

postures, like Warrior and Triangle, are linked.