Say you’ve decided to give yoga a whirl, but you’re perplexed by the terms on the studio schedule. When you’re already apprehensive and self-conscious about your flexibility (you’re an athlete—you’re supposed to be tight!), you want to be sure you wind up in a class that’s geared to your level and needs.
Let’s briefly decode some of the lingo. For more on the history of these styles, visit the Yoga Journal Web site (yogajournal.com).
Hatha yoga simply refers to the physical practice of the poses (asanas). Hatha, a combination of the Sanskrit for sun and moon, works to balance the yin and yang energies in the body through exercise. Many basic yoga classes are labeled hatha, and the style taught depends on the instructor. If you don’t dig the first one you attend, try a different teacher. Many gym classes are hatha classes.
Vinyasa/flow yoga moves from pose to pose. Instead of lingering in any one pose, you’ll be flowing through a sequence, linking movement and breath. If you’ve ever done Sun Salutations, you’ve done vinyasa. It can be helpful to know the poses in advance, since the pace precludes detailed analysis of alignment.
Power yoga is a hardcore version of vinyasa. Expect lots of arm balances and a quick pace. You might think, “I’m an athlete—I’ll do power yoga!” Be careful; you wouldn’t want to hurt yourself pushing into a stretch. Remember that yoga should balance the work of your training, and don’t go hard all the time.
Ashtanga yoga follows a preset sequence of poses, with variations offered and frequent flow from pose to pose. Power yoga evolved from Ashtanga. While you’ll hear about Ashtanga as a popular style for athletes, realize that it’s more for dancers than for most of us who swim, bike, and run. Again, make sure yoga is easing and not amplifying the stress of your endurance sports training.
Like Ashtanga, Bikram yoga also follows a scripted series of poses, but in a very hot room. It’s gratifying for athletes used to intensity, but it’s very easy to overstretch in the heat, and the pace may run you into the ground instead of relaxing you.
At the other end of the spectrum, Iyengar yoga focuses on precise alignment, often using props. Iyengar teachers are trained to modify poses to suit the practitioner, which means that your inflexible athlete’s body will be treated kindly.
Anusara yoga also puts a high value on alignment, using a vocabulary of “loops” and “spirals” that will encourage you to consider your body’s movement patterns. Anusara classes are often taught in ongoing sessions, so that each week’s work builds on what’s come before.
Restorative yoga is a real treat, using props and long holds of relaxing poses to relax and restore the body. If you can be still (a challenge for type-A athletes), you’ll get a great benefit from a restorative class, though you won’t be building strength as you would in a vigorous practice.
Yin yoga uses very long holds to target the connective tissue of the body and stimulate the meridian system. If you can find a class in your area, you might find that it’s a good fit for athletes, since it targets the spine and hips. The mental journey of a five-minute Pigeon Pose is a miniature version of what your brain goes through in a long-distance race, making Yin good mental training.
No matter what class you find yourself in, remember to take things slowly and gently. It takes a few sessions to see the benefits of a yoga practice, just as it takes time to see the benefits of your training. Soon, you might find yourself hooked, just as you were when you first came to love your daily workouts.
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i've been intimidated by all the different types of yoga... thanks for your post Sage, i'm going to bookmark it for after my Ironman, when i plan on taking up yoga as part of my base build for next year!
Posted by: bolder | July 19, 2006 at 11:35 AM