September Is National Yoga Month

September is National Yoga Month and with the opportunity to put focus on this centuries old practice, I thought it was the perfect opportunity to talk about the various forms of yoga. Understanding the different forms should make it easier to choose a style that best suits your physical needs and personal health goals.

The origins of yoga are a complex and fascinating study. This article will focus on the 10 most common yoga practices used since the 1970’s. Most yoga styles have Hatha yoga postures at their core which have been organized in a specific way to accomplish different physical, emotional and spiritual intentions.

Yoga has been in practice for centuries known for its physical, mental and spiritual benefits by those who practiced it regularly. Hindu monks, beginning with Swami Vivekananda, brought yoga to the West in the late 19th century with a form of yoga called Hatha Yoga. In 1969 the practice of Kundalini Yoga was introduced by Yogi Bhajan. In the 1980s, yoga became popular as a system of physical exercises, across the Western world, much of this credit is due to Dean Ornish and his research using Yoga and meditation in the reversal of cardio vascular disease.

Here are the top 10 forms of Yoga available.

Hatha Yoga: Class is also likely to be focused on slow and gentle movements so it's a great type of yoga to wind down with at night.
Vinyasa Yoga: Commonly called "Vinyasa flow" or just "flow", you'll definitely be moving, flowing from one pose to the next. Other than starting with a sun salutation, no two classes will be alike. It's the most popular style of yoga in America. This form of music is often done to music.
Bikram Yoga: I practiced in 105 degree heat and in 40% humidity -- hot! Bikram Yoga consists of 26 poses which are performed in the same order every class. The benefit is that wherever you take a class it will be taught the identical way. This form is great for strengthening balance, core, spine and knees. The classes are designed such that beginners and advanced students are comfortable in the same class.
Kundalini Yoga: “Kundalini" refers to the energy of the Root Chakra, which surrounds the area around your lower spine. Expect lots of work in your "core" area. There is a great focus on breathe and breathing and classes are known to be pretty intense.Ashtanga Yoga: Commonly called Power yoga,
Ashtanga Yoga: is definitely physically demanding. It's probably best suited for an ex-athlete or someone looking to really push their body.
Iyengar Yoga: Expect lots of props with this type of yoga such as blocks, harnesses, straps, and even cushions. There's also a lot of focus on alignment so Iyengar can be great for physical therapy.
Anusara Yoga: Founded in 1997 by John Friend, Anusara is epitomized by "the celebration of the heart. Based on the belief that we are all filled with an intrinsic goodness, Anusara seeks to use the physical practice of yoga to help students open their hearts, experience grace, and let their inner goodness shine through. Classes, which are specifically sequenced by the teacher to explore one of Friend's Universal Principles of Alignment, are rigorous for the body and the mind.
Restorative Yoga: Looking to wind down after a long day of work? Or perhaps you want to quiet your mind? Restorative yoga might be the answer as it's focused on relaxation.
Jivamukti Yoga: Jivamukti is mostly practiced in NYC as it was founded there in 1984 by Sharon Gannon and David Life. It's a mix of Vinyasa flow sequencing infused with chanting and a vegetarian twist.
Prenatal Yoga: If you're an expectant mother then prenatal yoga is probably for you. (Sorry, guys!) Some say that Prenatal is one of the best types of exercise for moms-to-be as there's a lot of core work and a focus on breathing.

3 reasons why YOU should include Yoga today!

Heart Disease and Yoga: The three main focuses of Hatha yoga (exercise, breathing and meditation) make it beneficial to individuals with heart disease. Overall, studies of the effects of yoga on heart disease suggest that yoga may reduce high blood pressure, improve symptoms of heart failure, enhance cardiac rehabilitation and lower cardiovascular risk factors.
Flexibility and Joint Health: More professional athletes are using yoga to augment their strength and flexibility for their chosen sport. Regular yoga practice reduces the incidences of joint and/or muscle injury with as little as 20 minutes daily. Yoga engages the small muscle that stabilize the joints and the spine. With regular inclusion of standing postures there is an improvment of balance and center of gravity.
Yoga improves mood and a sense well being. It increases circulation and blood flow to the brain, as well as improving lymphatic system. Individuals have who practice yoga regularly express a greater sense of happiness and sleep quality along with all of the physical benefits.

My Words of Advice

Start slow, if you have severely restricted mobility start with chair yoga or standing postures next to a wall for stability.
Begin with 10 minutes set aside to “stretch”.
Hold postures 8-10 seconds and building on the number of postures you do at a time and then build on the time you hold them until you can hold a posture 30 seconds to a minute.
Find a video that starts basic and walks you through the correct way to get into and out of a posture, a good example of one that is frequently done incorrectly and can cause injury if done wrong is “Down Dog”.
Don’t get discouraged. It takes time to teach the muscles to stretch and the joints to become strong.
Remember to breath deeply, inhaling and exhaling fully while you get into and out of a posture. You are oxygenating your brain and your muscles.
Put on music you enjoy, create a peaceful and pleasant space, even if the space is small. Your mental health will thank you.

Finally, with all of the available resources, choose the practice that suites your needs best; and if you cannot find a class, start your yoga at home there are a myriad of classes available online. Even 10-20 minutes a day will provide valuable health benefits!