Types of Yoga: A Guide to the Different Yoga Styles, Benefits and Limitations

Yoga is an ancient Indian discipline that aims to bring harmony between body and mind. Here in the article, you will get to know in detail about different types of Yoga and their meaning and benefits and limitations of Yoga. 

Types of Yoga

Yoga, which is also known as union, can be defined as physical, mental and spiritual practices to attain strength and mindfulness. According to the Indian Ministry of Ayush, Yoga is a spiritual discipline based on subtle science that aims to bring harmony between body and mind. Thus, this ancient discipline, which originated in India, is meant to ease the mind, body, and soul. Various Yoga courses are sprouting in different parts of the world and mostly in India to help people benefit from its positives. Many people these days are finding holistic ways to improve both their mental and physical health. To incorporate Yoga practises into their lifestyle, they want to know more about If you are one of those people who wants to make Yoga one of their lifestyle habits, this article is for you. This article describes the types of Yoga, its benefits, and its limitations. Based on your understanding and requirements, you can practise one or more of the types of Yoga practises mentioned here.

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Benefits of Yoga

Yoga has multiple benefits at physical, mental and spiritual levels. These benefits have been listed below:

• Relaxes mind
• Reduces stress and anxiety
• Provides strength and flexibility to body
• Helps in weightloss
• Improves blood ciculation 
• Cleanses toxins from arteries and veins 
• Improves skin and delay ageing
• Improves digestion and overall gut health
• Increases happieness 
• Increases power to concentrate 
• Improves sleep cycle
• Increase endurance and stamina
• Increase muscle mass
• Promotes the sense of belongingness, compassion and empathy at spiritual level

Limitations of Yoga

Yoga has the following limitations: 

• People get slow results from Yoga, but these results are permanent or sustainable. 
• One needs a lot of practise to become an expert in Yoga. 
• Without a clean diet, the proper results from Yoga and all other types of exercises cannot be achieved.

Types of Yoga

There are various forms of traditional and modern Yoga that are practiced around the world. Here in the article, we have listed some of the popular Yoga types practiced in India. Knowing the difference forms of Yoga will help you understand, which form is the right for your according to your health or spiritual goals. 

Hatha Yoga

It is typical Indian Yoga that preserves and channels vital energy or force. Hatha Yoga includes physical and mental practises that restore balance to the body. It is also called Hatha Vidya, which is about building physical and mental strength. It is a Sanskrit word, and the meaning of the term Hatha is ''force''. Unlike other types of yoga, Hatha Yoga focuses on one of the limbs. Notably, Hatha is inspired by an Indian Philosopher and a teacher, Krishnamacharya. It teaches different steps for inner body cleansing. Hatha Yoga includes the following main poses: 

• Tadasana (Plam Tree Pose)
• Vrikshasana (Tree Pose)
• Uttanasana (Standing Forward Bend)
• Setu Bandhasana (Bridge Pose)

Kundalini Yoga

The word Kundalini means ''circular'' or "Coiled" in Sanskrit. Kundalini yoga is derived from the word kundalini, which, according to Vedic culture, is energy situated at the base of the spine in a dormant state. As per the Vedic culture, the energy is activated by the practise of yoga. Kundalini yoga is one of the most effective forms of yoga because it focuses on the spinal column, where energy lies in the body. The Hindu Philosophy related to Kundalini Yoga states that there are seven chakras in the human body through which the hidden body energy can be evoked to overcome mental and physical health problems. These seven chakras in the human body are the following:

1. Muladhar Chakra (Root Chakra)
2. Svadhisthan Chakra (Sacral Chakra)
3. Manipoorak Chakra (Solar Plexus Chakra)
4. Anahat Chakrav (Heart Chakra)
5. Vishuddhi Chakra (Throat Chakra)
6. Aagya or Ajna Chakra (Third Eye Chakra)
7. Sahastrar Chakra (Crown Chakra)

Seven Chakras in Kundalini Yoga

Kundalini Yoga is prominently based on different types of meditation techniques and chanting practices that aim to evoke the seven chakras.

Sivananda Yoga

Sivananda is a Sanskrit word that means to unite. Sivananda Yoga was created by Swami Vishnudevahanda, a disciple of Swami Sivananda, in the 1960s. Sivanada Yoga focuses not only on Yoga poses for good health. also using Yoga as an approach to promote world peace and unity in diversity. The crux of this Yoga is "Karma Yoga," which means to fulfil one's duty of helping and taking care of others in society as a human being. This duty promotes a sense of fulfilment in individuals, which affects their mental health positively. A few of the most important elements of this yoga are breathing practise, relaxation, a healthy vegetarian diet, and meditation. The regular practise of this yoga can help in attaining a healthy mind, body, and soul. 

Sivananda Yoga is based on the following five practices or exercises:

• Asanas (proper exercise)
• Pranayam (Proper breathing)
• Savasana (Proper relaxation)
• Eating Sattvic Bhojan (Eating vegetarian and clean meal) 
• Vedanta and Dhyana (Meditation)

Bikram Yoga

Another popular form of yoga practiced in India is Bikram Yoga. The practice involves binding together intensive and quick asanas accompanied by different breathing techniques. The yoga is useful in removing toxin substance from the body. This yoga form was adapted by Bikram Choudhary. 

Yoga Nidra

Yoga Nidra, commonly known as “yogic sleep”, is another popular form of yoga practiced in India. This yoga was developed by Swami Satyananda. This Yoga helps in improving the quality of your sleep. It can be done both in seated and lying positions. The technique involved in this form of yoga is both breathing and meditative practice. The yoga is done through guided mediation, visualisations, mantras and yoga poses. 

Iyengar Yoga 

The creator of Iyenger Yoga is B. K. S. Iyengar. This yoga is mainly about alignment and different props like yoga belts, blocks etc are used in Iyenger Yoga. It is practiced under guidance of experts and yoga teacher. This yoga helps a lot in repositioning one's spine and aligning the body. 

Ashtanga Yoga

The word “Ashtanga” originated in Sanskrit, which means “Eight Limbs”. Ashtanga Yoga believes that there are eight types of Yoga stages that can help people reach optimal mental, physical, and spiritual health. These Yoga stages are the following: 

• Yama (Principles)
• Niyama (Personal Discipline)
• Asana (Postures)
• Pranayama (Breathing exercises / practices)
• Pratyahara (Isolation)
• Dharana (Concentartion)
• Dhyan (Meditation)
• Samadhi (Salvation)

These eight limbs or stages of Ashtanga Yoga were defined by Patanjali, a renowned author, philosopher and yogi in Hinduism in Patanjali's Yoga sutras. The most common poses on Ashtanga Yoga are the following: 

• Samasthiti (Standing still) 
• Surya Namaskar (Sun Salutation)
• Parvatasan (Mountain Pose)
• Halasana (Plough Pose)
• Urdhva Dhanurasana (Elevated bow pose)
• Pasmasana (Lotus pose0

Vinyasa Yoga 

Vinyasa has originated from the word ''Nyasa'' which means ''to place'' and ''vi''. It is breath controlling exercise mainly focusses on limbs. This yoga helps in maintaining a balance in mind, body and soul. 

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