Types of yoga
There are many different types of yoga, and it is
important to choose a form that is appropriate for
each individual's level of fitness, goals, and medical
condition. Some of the most popular and widely available
forms are briefly explained below.
Iyengar yoga
This type of yoga focuses on proper
alignment and precise movements. Props such as blocks
or straps are often used as part of Iyengar yoga for
those who are not as flexible or to compensate for injuries.
Because of this attention to detail and the modification
of poses, Iyengar yoga is often a good form of yoga for
people with back pain or neck pain, as they are likely
to benefit from modification to the poses.
The following yoga pictures show some common
yoga poses with modifications:
-
Yoga
Picture 1 (down dog): A common
yoga pose that promotes stretching of the entire
back of the body, and also helps develop arm
and shoulder strength.
-
Yoga Picture 2 (modified
down dog): A
modification of the pose for beginners using a
wall. This
pose is less intense, but still stretches the back
of the body and engages the arms.
-
Yoga Picture 3: Modification of a
leg stretch for those who are less flexible by
using a belt while the back rests.
-
Yoga Picture 4 (triangle
with block):
A slight modification of a classic pose that
promotes flexibility of the legs, spine, and shoulders,
and also trains balance.
-
Yoga Picture 5 (triangle
with chair):
The same pose made easier for beginners by using
a chair for balance and decreasing the stretch,
as well as modifying the twisting of the trunk.
Ashtanga yoga
This form is commonly called "power yoga" because
it focuses on powerful flowing movements, such as push-ups
and lunges, which take strength and stamina. Ashtanga
yoga may be appropriate for those who have successfully
rehabilitated from a back injury and are looking for
a more strenuous practice, and people who are already
athletic, such as runners and cyclists, who want to
add flexibility, balance and concentration to their
exercise routines.
Bikram yoga
This form is also known as "hot yoga" because
it is done in a very warm room. Bikram yoga
is excellent for increasing flexibility because the
heat helps tissues to stretch. This type of
yoga is not appropriate for those with cardiovascular
disease because of the strain placed on the body when
vigorously exercising in the heat.
Viniyoga
This form links breath and movement
in flowing exercises that are adapted to each individual.
Viniyoga is often a good form of yoga for those with
back problems or neck problems because it is easily adapted
for each person.
There are many other schools of yoga. Before
taking a class, it is a good idea to discuss with the
teacher his or her philosophy and emphasis in order
to find the most appropriate and personally appealing
form of yoga.
Yoga can become a rewarding, life-long activity that
promotes health and maintains function as one ages.
Because of the many modifications available and the
different types of yoga, it can be a part of almost
everyone's fitness plan, and the opportunities to advance
and improve are endless.
By: Karen P. Barr, MD
December 2, 2003
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