Yoga 101: Take a new look at an old-world practice

By Molly Logan Anderson
GateHouse News Service
Posted Jan 07, 2010 @ 03:05 PM



For seasoned practitioners, the benefits of yoga are fully understood. But for those just thinking about beginning a fitness regime or embarking on a yogic path, sorting through the various styles can be overwhelming. From intense workouts to meditation classes, this nearly 5,000-year-old practice has something to offer everyone.

Veteran yoga instructor Rachel Fiske of Chicago says instant gratification is the best reason to get started with yoga.

“At the end of a yoga session, when you lie down in the final relaxation, you feel joy,” she says. “Every time.” That rewarding feeling can equal powerful motivation for those looking to make an exercise commitment.

But there’s more to yoga than feeling good. According to Mara Carrico, author of “Yoga Basics,” “The benefits of yoga go beyond enhancing physical health and mental acuity to promoting emotional balance and spiritual awareness.”

Selecting the best style of yoga might require a bit of research, but rest assured that all types of yoga are just different ways of getting to the same destination.

“All yoga leads to a sense of mind-body-spirit unity,” says Fiske, who teaches a class that combines several types of yoga. Fiske advises trying different types until you find what works for you. “The best one for you is the one you like best.”

Here’s an overview of five popular yoga styles to get you on your way.



Iyengar

What’s it all about?
Iyengar yoga is likely the most widely recognized Hatha yoga technique in the Western world. According to authro Mora Carrico, “Hatha yoga addresses the human being on a psychological as well as physiological level.” The Iyengar form uses yoga props to aid in positioning and support.

What can I expect in class?
“Iyengar teachers pay particularly close attention to the placement of the feet, hands, and pelvis as well as to the alignment of the spine, arms and legs,” Carrico says. Focus on proper positioning results in a slower-paced class.



Bikram

What’s it all about?
According to Richard Mercer, director of Bikram Yoga in the Valley in Simsbury, Conn., Bikram Choudhury scientifically designed this 90-minute program in a heated room to deliver total health through the balancing and strengthening of every system in the body in order to prevent illness and injury, promote weight loss and limit the effects of aging.

What can I expect in class?
Mercer advises drinking lots of water the day before and arriving 20 minutes early for your first class to acclimate to the environment. Expect to be challenged, but don’t be intimidated. Mercer urges students to work to their ability, but not to push beyond. “And always feel comfortable sitting down when your body needs to,” says Mercer. “Everyone has been there at some point or other.”



Ashtanga

What’s it all about?
This rigorous yoga practice, which involves jumping through a sequence of poses, might be compared to the training of an elite athlete and is the most physically demanding of all Hatha yoga styles. “The purpose of this continual flow of action is to create heat,” says Carrico. “This heating produces the cleansing or detoxifying effect associated with this method.”

What can I expect in class?
In an Ashtanga class, which is sometimes referred to as “power yoga,” there is an equal emphasis placed on strength, flexibility and stamina. Students that thrive on intense workouts will enjoy this type of yoga.



Forrest

What’s it all about?
“There is a level of intensity and strong focus to Forrest yoga, which was developed by Ana Forrest as a method of healing from the inside-out,” says Fiske, who teaches Forrest yoga in her classes. Traditional poses of yoga are used in unique sequences and held longer than expected. This process allows the mind to take a back seat and relax into acceptance.

What can I expect in class?
Core muscles are the focus of classes because Forrest realized that although yoga requires core strength, not very many of the poses actually build it. Plan to sweat in a Forrest yoga class while paying close attention to your breath and releasing the struggles that your mind is trying to cook up. “After the intense concentration, your mind will be delightfully relaxed at the end of the class,” Fiske says.



Kripalu

What’s it all about?
Kripalu yoga is a gentle class, focused on finding the bliss in any given moment. Teachers work to provide the sense that the body is a temple for the spirit. According to Fiske, who also teaches Kripalu, students are encouraged right away to notice the flow of "prana," a Sanskrit word for the body's energy. Experienced students are encouraged to practice their own unique yoga "flows" by tuning into and following this flow intuitively.

What can I expect in class?
Classes begin with breathing techniques that are unique to Kripalu yoga. Carrico notes that there are three stages of Kripalu yoga. The first encourages getting in touch with the body, the second includes prolonged poses to increase concentration and detachment, and the last, for more experienced students, involves an interpretative “go with the flow” practice. “Often a class feels like a full-body prayer,” Fiske says.





Ways to bring yoga into your life

With so many ways to find yoga in the world, there’s no reason not to give it a try. Check out these suggestions from yoga instructor Rachel Fiske on finding good yoga near (or virtually near) you.



A great DVD

Go to the local library or use a movie rental program to check out several DVDs. Try as many as you can, not paying attention to which might be a best-seller. Invest in a copy of the one you like best.



A teacher

Try lots of classes at a local gym or a yoga studio. You’ll know when you find a teacher that works for you. If you like being there, that’s a sign that you’re on track.



A good read

There are many great books on yoga; once again, the secret is trying as many as you can. The library allows you to do this without breaking the bank.



YouTube

YouTube has demonstrations of every kind of yoga and serves as a perfect introductory method for informing beginners.