When yoga hit the West in the late nineteenth century, a natural evolution occurred. Teachers trained by Indian masters began taking what they had learned and making it their own. Some instructors opened schools that followed closely in their particular lineage, while others used their knowledge as a starting point to develop their own creative styles. These days, there’s a wide range of yoga styles suited to all personalities and skill levels, with variations in speed, levels of exertion, purposes, benefits, and environment (such as temperature of the room and noise level, for example).
Today’s most popular styles include:
Anusara yoga presents the idea that, when practiced with proper alignment and intention, the poses can help one connect with inner joy, creativity, playfulness, and one’s full potential. (As interpreted by Anusara yogis, the Sanskrit word anusara means “flowing with grace.”) Rather than focusing on what needs to be fixed or corrected, Anusara teachers focus on the thriving goodness within and around us, and seek to help uncover each student’s unique, innate beauty. Anusara’s Universal Principles of Alignment, which incorporate yoga philosophy and physical alignment techniques, are applied to the teaching of each pose. Classes include an opening invocation, a heart-opening theme, a flowing sequence chosen from a selection of more than 250 poses, and a final relaxation period.
Ashtanga yoga, founded by K. Pattabhi Jois (1915–2009), features flowing movements called vinyasas that connect breath with movement. When done correctly, the blood circulates freely, creating internal heat and sweating, which is believed to purify the body and calm the mind. Sometimes referred to as Ashtanga Vinyasa Yoga, this style follows a universal sequence that students gradually learn from their teacher as they progress in skill and ability. Classes open with Sun Salutations (see pages 38–39), followed by standing poses, seated poses, backbends, inversions, and finally a relaxation pose. The breath is central to this practice. Ashtanga incorporates audible throat breathing called Ujjayi (oo-JAH-ee) breath, which sounds like the ocean as the practitioner breathes in and out, evenly and in rhythm with the movements of the body. Ashtanga also incorporates bandhas (see page 178), or internal body locks that are thought to gather energy in the body, and drishti, a focused gaze. Flow yoga and vinyasa yoga are variations of Ashtanga yoga.
Bikram yoga, founded by Bikram Choudhury (b. 1946), is a standardized series of twenty-six poses practiced in a room heated to 105°F/40°C. The heat is believed to release toxins, improve circulation, and loosen up muscles. Because of the heat, it’s recommended that you dress lightly, and bring a towel and a bottle of water. The practice starts and ends with breathing exercises and includes standing poses, backbends, seated poses, and twists. Each pose is done twice, and proceeds in a fixed order. It’s often called Hot Yoga when there is some deviation from Bikram’s prescribed sequence.
Iyengar yoga was founded by B.K.S. Iyengar (b. 1918), who considered the body to be a vehicle toward a spiritual path. This style emphasizes precise alignment, anatomy, and sequencing of the poses in a very specific order. Classes are conducted like an in-depth workshop, focusing on only a few poses, hands-on adjustments, and holding demonstrations in the center of the room. Iyengar yoga encourages the use of props like blocks, chairs, blankets, and bolsters to promote relaxation, proper alignment, and opening the body in a safe way. Those who are sensitive to injury, or are healing from a specific injury, find Iyengar useful because of the careful instructions, attention to body mechanics, and thoughtful modifications of the poses to suit individual needs and comfort preferences.
Jivamukti yoga, founded in New York City by Sharon Gannon and David Life in 1986, is a rigorous form of flowing yoga. Energetic Jivamukti classes include Sun Salutations, poses, chanting, music, relaxation, and meditation. Some classes open with a theme that is woven throughout the class, and there is an emphasis on alignment and hands-on adjustment. Loosely translated from Sanskrit, jivan mukti means “liberation while living.” The founders’ philosophy centers around five tenets: kindness, devotion, meditation, music, and studying yoga scripture. They encourage practitioners to bring yoga philosophy off the mat and into their daily lives, and to live in a kind and compassionate way.
Kripalu yoga was founded by Amrit Desai (b. 1932), a native of India who was inspired by Swami Kripalvananda (1913–1981), after whom the practice is named. With a focus on bringing awareness to poses, breathwork, and meditation, Kripalu yoga encourages healing, psychological growth, spirituality, and creativity. By focusing on staying in the present moment while on the mat, this style encourages deepening your spiritual attunement, self-awareness, and empathy. It combines a slow-moving yet challenging class with a meditative awareness. Kripalu employs an approach referred to as BRFWA: breathe, relax, feel, watch, and allow. These five steps can be applied to everyday life as part of a practice of self-acceptance.
Kundalini yoga practices—including breathing, poses, hand positions, chanting, and meditation—are designed to awaken the latent energy that sits at the base of the spine, so that one can experience a higher consciousness. The practices focus on balancing the glandular and nervous systems for physical, mental, and spiritual health. A chant often heard in a Kundalini yoga class is Sat Nam, which means “truth is my identity.” Kundalini yoga, as inspired by Yogi Bhajan (1929–2004), encourages teachers and practitioners to wear white clothing to nourish light and divinity.
Power yoga is an overarching term for an athletic style of yoga that is popular in a gym setting as well as in studios. Its roots are in Ashtanga yoga. Poses are linked together by a chaturanga pose (see page 51), and movements flow swiftly for an often sweaty cardio workout, likely accompanied by upbeat music. Variations of Power yoga are Power Vinyasa Flow, Dynamic Yoga, and Power Vinyasa.
Restorative yoga is designed to counter stress by triggering the parasympathetic nervous system, which calms the body and lowers heart rate and blood pressure. Restorative yoga poses often incorporate props such as bolsters, blocks, and blankets that completely support the body, allowing it to relax and drop deeply into a stress-free state. Each pose requires time for the practitioner to arrange the body and adjust props until they arrive in a position of complete comfort. Once there, they lie still for up to 20 minutes. Restorative yoga was popularized by Judith Hanson Lasater—a physical therapist, yoga teacher, and scholar—in the 1990s.
Viniyoga is useful for all kinds of yogis, and is often recommended for people with injuries or illness because it’s highly adaptable to one’s needs. The practice includes poses, breathwork, meditation, chanting, and other methods designed to transform the body and mind. In a Viniyoga class, one might move in and out of the same pose repeatedly, making slight modifications while also focusing on the breath. Viniyoga was shaped by Gary Kraftsow (b. 1955), who based the practice on the teachings of Krishnamacharya (1888–1989) and T.K.V. Desikachar (b. 1938).
