Hatha Yoga
"Hatha" means "strength discipline" in Sanskrit. The goal of the practice is to strengthen muscles and create a conscious connection with your body.
What are the benefits?
- It eliminates lower back pain, as static postures strengthen the abdominal, flank, pelvic and back muscles, and at the same time improve balance and reduce the chance of muscle injuries.
- It reduces cortisol levels, helps to cope with stress, and improves sleep.
- It acts on brain neurotransmitters similar to antidepressants by increasing serotonin and gamma-aminobutyric acid (GABA) levels. GABA calms the nervous system and reduces anxiety and depression, and serotonin improves mood.
- It is suitable for those who cannot do high-intensity exercise including running or lifting weights, such as the elderly or people with disabilities.
Who should avoid it?
- Pregnant women, especially in the third trimester, because of the large number of static positions.
- Those with carpal tunnel syndrome (CTS), because can make it worse.
- Those with hyperextension of the joints: exercise can lead to the development of arthritis.
- For people with high blood pressure or heart problems, only some of the exercises can be performed with the permission of a cardiologist.
- Those who have problems with the neck.
- People with glaucoma, who cannot perform inverted poses.
Iyengar Yoga
This type of yoga has an emphasis on details, accuracy in performing the poses and breath control. During the practice, various devices are used including blocks, bandages, and cushions to help the body reach the correct position.
What are the benefits?
- It improves posture through a strong emphasis on alignment. Strengthens muscles and develops strength and flexibility of the spine and hamstrings.
- It eliminates chronic pain in the neck, back and spine caused by improper body posture.
- It has a beneficial effect on the cardiovascular system because it slows the heart rate and normalizes blood pressure.
- It reduces stress and anxiety.
Who should avoid it?
The contraindications to Iyengar yoga are similar to hatha yoga. However, Iyengar is less traumatic because of the equipment used during the class.
Ashtanga Vinyasa Yoga
Ashtanga yoga is based on breathing and constant movement. The poses are performed continuously, at a fast pace, and with high intensity.
What are the benefits?
- It trains muscles and develops endurance. It makes the body strong, fit, and flexible.
- It helps you lose weight due to a high cardio load.
- It improves concentration, balance, and coordination. It is suitable for those who suffer from varicose veins.
- It reduces stress levels by helping you constantly focus on your breathing.
Who should avoid it?
- Those who have hypertension issues.
- Pregnant women because of intense backward bending and extreme twisting.
- Those with glaucoma, because inverted poses increase eye pressure.
Kundalini Yoga
Kundalini ("coiled spiral") is centered around the release of feminine energy, which is believed to be at the base of the spine.
What are the benefits?
- It develops stamina and stress tolerance and strengthens the nervous system by alternating between intense tension and relaxation.
- It increases the flow of oxygen and blood to the organs.
- It improves the endocrine system and reduces the level of adrenaline and cortisol.
- It dissolves toxins.
Kundalini meditations, controlled by breathing, help in the treatment of a number of diseases, from depression to heart problems and memory lapses.
Who should avoid it?
Those with hypertension, epilepsy, cholelithiasis, or who are taking antidepressants and/or tranquilizers.
You should also be cautious about practicing kundalini if you have any of the following:
- Frequent dizziness and fainting spells
- Low blood pressure
- Cardiovascular problems
- Asthma
Bikram Yoga
The practice takes place at a temperature of 95-107.6 degrees Fahrenheit. Extreme heat is necessary to better warm up the muscles, in order to avoid injury. When doing bikram yoga, be sure to drink enough water.
What are the benefits?
- It strengthens the muscles, tones them, and increases flexibility and endurance.
- It effectively reduces weight.
- It removes toxins from the body due to strong perspiration.
Who should avoid it?
- Those who are of older age.
- Those with cardiovascular disease.
- Those who have chronic diseases associated with reduced ability to sweat such as Parkinson's disease, multiple sclerosis, CNS tumors, and diabetes.
- Those with a predisposition to bleeding.
- Those who are pregnant or menstruating.
- Those who have experienced recent joint trauma.
- Those with hidden infections (in teeth, joints, or other tissues).
When choosing the appropriate style of yoga, take into account the characteristics of your body and state of health. Start your practice with individual classes, as yoga, though beneficial for your health, can be stressful especially if you are a beginner.
