So, you have decided to go to a yoga class. You go online to book your class and then find yourself feeling dumbfounded by all the different options. You have very limited time to pencil in some yoga; any added pressure of exerting your (already super limited) executive functioning just seems downright overwhelming. Sound familiar? The practice of yoga is nearly infinite and can range from unapproachably esoteric to super inviting and accessible. Some yoga practices are closer to the ‘serious about this type of yoga’ end of the spectrum, such as Kundalini yoga, while others are more playful, such as Goat Yoga and AcroYoga. The classes offered here at Las Olas Yoga are a little more succinct, but they are still all so different. With so many yoga options available, it can be difficult to choose a class that fits your specific needs. Perhaps this article will help you just a bit.

Yoga: A Brief History

The practice of yoga is certainly not lacking in variety. Though we all love having plenty of options, having too many choices can be overwhelming. While most practices of yoga have considerable similarities, there are some differences that may influence your decision about which is best for you. To understand the different styles of yoga, let’s take a super quick dive into the history of yoga. While the specific details of the history of yoga are still up for debate, the relics left behind by the ancient sages of yoga tell us that yoga may have emerged long before any systemized religious or belief systems existed. This means that yoga can be practiced by anyone, regardless of religion. It is believed that, since its inception, yoga has consisted of various poses (asanas), differing breathing techniques (pranayama), and varying meditation techniques. When it was originally practiced, the main tenets of yoga were more about the mind-body-spirit connection and accessing heightened states of awareness and less about the gymnastics associated with modern yoga. The practice of asanas, or postures, were included for the sole purpose of making meditation more accessible. It was believed that practicing asanas prior to meditation would prime the body to sit comfortably in a prolonged seated meditation session. The physical aspect of yoga, originally known as ‘Hatha yoga’, was only a small part of the practice. Now let’s get to the more modern history of yoga. Tirumalai Krishnamacharya was a yogi from India in the late 1800’s; he is widely known as the ‘father of modern yoga’. Three of his students shaped the way we practice yoga today: B. K. S. Iyengar popularized Hatha yoga by emphasizing precision and alignment, thus making it more accessible to a wider variety of bodies. K. Pattabhi Jois founded Ashtanga-Vinyasa yoga, which was a more vigorous practice and that which emphasized the art of linking breath to movement. Finally, Krishnamacharya’s son, T. K. V. Desikachar influenced the development of Viniyoga. Viniyoga focused more on the ‘therapeutic’ aspect of yoga, both physically and mentally.

The type of yoga that is practiced most widely today is (more or less) a combination of the Hatha, Ashtanga-Vinyasa, and Viniyoga practices that were birthed by the students of Tirumalai Krishnamacharya. While most modern classes embody all three of these styles, different classes may adhere to one style more than another. An overly simplified, but perhaps useful, way to categorize the differences is this: Slow Flow classes may more closely resemble Hatha style yoga, with an emphasis on alignment; Flow classes may feel more vigorous and cardio intensive, like Ashtanga; Restorative yoga may be categorized as more therapeutic and, thus, more closely resembles Viniyoga. While all this information is interesting, you may still feel bewildered about which type of yoga will suit your needs best. Let’s look at how different types of stretching may impact your overall goals first.

Dynamic vs. Static Stretching in Yoga

An understanding of the difference between static and dynamic stretching can be helpful prior to choosing a yoga class to incorporate into your schedule. Dynamic stretching involves large amplitude movements that are held for a shorter duration when compared to static stretching. Dynamic movements also tend to be more fast paced and, therefore, get your heart pumping a little more than static stretching may. Styles of yoga that may fit into this category include Flow, Vinyasa, and Power Yoga. If you’ve ever been to one of these types of classes, you may have noticed that your heart was pumping faster than usual in the midst of your yoga sesh. Static stretching, on the other hand, involves more acute movement where an individual limb is typically moved to its end range of motion. Static stretching tends to consist of poses that are held for a longer duration. This type of stretching is helpful in increasing flexibility. Types of yoga that may fall under this category include Slow Flow, Yin, and other classes comprised of longer holds. Each type of stretching can be beneficial for the body and should be incorporated at different times. For example, if you are running a marathon and you want to integrate some yoga warmups prior to your activity, you are better off doing yoga that involves more dynamic movement. It has been shown that static stretching prior to certain athletic activities may inhibit your performance and may reduce muscle strength. However, research has also shown that including static stretching is important in the long run to help reduce injury and maintain muscle health integrity. If you are an athlete, scheduling yoga classes that are more ‘static’ in nature in between your intense workouts and performances can help you speed up your recovery time. Like with anything else, the difference between dynamic and static styles of yoga exists on a spectrum and can vary greatly from class to class. It’s always important to know your body and to understand your limitations.

Foundations

A Foundations class is an excellent yoga class for beginners because it focuses on the fundamental yoga poses, which are the building blocks of the more advanced poses. The poses you will learn in a Foundations class are arguably the most important poses you will learn in yoga. Regardless of your overall fitness level, if you are new to yoga or have limited yoga experience, this class will be beneficial to you. Even if you are an experienced yogi who has practiced for decades, a Foundations class can help you to refine your practice. Many yogis find that, to accomplish more advanced poses, they need to go back and refine the most basic of poses. For example, if you’re an experienced yogi and you’ve been struggling to nail that ‘ever- elusive’ forearm stand, refining your Dolphin pose may be your solution. The more advanced poses often require the use of deep core muscles that you may have overlooked when you first learned the foundational poses. A Foundations class is also helpful in introducing breathwork, which can be challenging for those who have never practiced it. Pranayama, or the breathwork component of yoga, is key to the practice. Like most things, breathwork can range from entry-level to more advanced. If you are new to breathwork or meditation, learning the basics is essential in becoming more adept in the practice of Pranayama. A Foundations class will help you build a solid foundation upon which you can advance your meditative practice.

Slow Flow

As we discussed previously, Slow Flow classes can sometimes fall under the more ‘static’ categories of yoga. The types of poses that are practiced in Slow Flow classes have been linked to reduced likelihood of injury and accelerated muscle recovery in athletes. Unlike in Flow (as we will discuss below), Slow Flow classes give you a chance to sit in poses for longer periods of time. This increased time allows you to enhance your mind/body connection because you have more time to reflect on what you are experiencing in your body on a moment-to-moment basis. This type of information can be helpful in identifying areas in your body that may require more attention, such as an imbalance or overreliance on a particular part of your body. The enhanced mind/body connection that a Slow Flow class will instill in your mind and body can also automatize effective movement and breathing strategies that can optimize your well-being. For example, yoga has been shown to improve heart rate variability (HRV), which is a biomarker of enhanced affective and physical well-being that is related to an increased mind-body connection. Speaking of affective well-being, the type of slow and controlled movement that a Slow Flow class offers can do wonders for your mind! The type of introspection that is fostered in Slow Flow classes can be exceptionally helpful in building a capacity for mindfulness, which can transcend beyond the yoga mat. We live in a society that is extremely fast paced, where everything is “go, go, go”, and where time for introspection is limited. A Slow Flow class can be the ideal place to practice the meditative skills you’ve been wanting to cultivate. Meditative skills, such as the ones that are sowed in Slow Flow classes, can improve your overall productivity. Like a Foundations class, a Slow Flow class can be great for both new and experienced yogis alike!

Flow

In contrast to Slow Flow, Flow classes tend to be more fast paced and cardio intensive. Such classes typically include several sun salutations, and the movements are often more dynamic in nature. The type of dynamic stretching that is taught in Flow classes can be exceptionally beneficial for warming up the body prior to certain athletic pursuits. Yoga experience is often recommended prior to attending a Flow class. Flow classes, especially the more advanced level ones, will likely include challenging poses that require balance and strength. This type of muscle engagement can lead to improved body composition and an increased ability to use deep core muscles that may be overlooked when performing traditional strengthening gym exercises. Also, because Flow classes have a propensity to get your heart rate pumping, a Flow class can be a great alternative to aerobic exercise. One study found that high speed yoga, such as the type of yoga practiced in a Flow class, can be an effective form of exercise to target cardiometabolic factors. This is important because, The Centers for Disease Control (CDC) recommends that healthy adults engage in a minimum of 150 minutes of moderate intensity activity per week to maintain optimal health. Finding an extra 150 minutes each week can be difficult if your schedule is jam packed (and your commute to work consists of a long drive, rather than a walk). Two Flow classes a week and a short walk will help you to achieve that CDC recommendation. If you’re looking for a challenging, invigorating, sweat inducing, heart pumping, and super productive yoga session, look no further than a Flow class!

Restorative

Restorative yoga may be described as one of the most passive and meditative forms of yoga. Restorative yoga is super inclusive and is notorious for promoting peace and tranquility in the mind and body. The poses in Restorative classes typically involve the practitioner either lying down on their backs or seated with the support of props. This allows the practitioner to fully rest into their own bodies and cultivate a sense of acceptance. Restorative yoga can be very therapeutic, both mentally and physically. Every single human body can benefit from a Restorative class. Such classes may be exceptionally helpful for athletes in aiding in recovery. Many advanced yoga practitioners like to include Restorative classes to their schedule because it can serve as a great complement to the more vigorous physical yoga practices. Restorative classes can promote stillness that may, otherwise, be difficult to come by. Anxiety is the most common mental health concern in the US, impacting over 19% of the population. The parasympathetic nervous system, when activated, can serve as a ‘brake’ for anxiety. Because Restorative yoga is so passive, it fosters a heightened state of relaxation. This, in turn, can activate your parasympathetic nervous system. Because of its relaxing and healing nature, Restorative yoga can be an excellent technique for alleviating anxiety symptoms. With a regular practice of Restorative yoga, your ability to activate your parasympathetic nervous system, all by yourself and on demand, will grow. Think of a time when you could have used an enhanced braking system for your anxious tendencies. All of us modern folks could benefit from enhancing our parasympathetic nervous system responsivity! Restorative yoga is also great for you physically. We discussed the difference between static and dynamic stretching previously. Restorative yoga doesn’t necessarily fall into either of these categories. Instead of targeting your exterior muscles actively, Restorative yoga impacts the interior connective tissues of your body in a manner that is gentler. This type of activation, while often overlooked in traditional exercise, is vital in maintaining overall health. This is especially true for athletes and people who are active. Restorative yoga helps to aid in recovery by decreasing muscle tension, increasing circulation, increasing blood flow to internal organs, and improving immune system functioning. As humans with nervous systems, we should all give Restorative yoga a try!

Why Choose Just One?

Luckily, with so many class options to choose from, you don’t need to pick just one. In fact, filling your fitness and yoga regimen with a variety of classes can be great for your overall well-being. As we’ve mentioned, all forms of yoga are beneficial in different ways. Incorporating all of them into your practice will help you to become a more versatile human being, both physically and mentally. Whatever your yoga needs are, our Foundations, Slow Flow, Flow, and Restorative classes all have the capacity to meet you where you are and help you to get to where you want to be, wherever that is for you!