What Makes Modern Yoga Different from Traditional Yoga

Is there such a thing as modern yoga? Many are tempted to believe that yoga is a traditional discipline, frozen in time, with specific rules, that should never be questioned. However, more and more yoga trainers are now walking the less beaten path, while coming up with their own recipes for attaining the benefits offered by the ancient discipline, so that their trainees can learn easier and obtain the promised benefits. But is this simpler yoga a good solution? Younger yoga trainers may be taken aback by the attitude of those that are practicing and teaching the discipline for a long time. There is even a battle going on, where two schools of thoughts are arguing about who is right and who is wrong. Those supporting traditional yoga claim that there are no benefits to be obtained, unless all the aspects of practicing yoga physical, mental and spiritual are addressed through hard training. In the fast paced world we live in, however, more and more people are interested in the physical benefits yoga can bring, which explains the popularity of disciplines like Body Balance, or Freestyle Fitness. Of course, training only your body will not grant you any spiritual or mental benefits, like traditional yoga. There is a very good reason why someone would like to experience only the physical part of yoga. Although not a religious discipline in its entirety, yoga is still seen as a menace towards other religions. While this is far from being the truth, it is better to be safe than sorry, so, if you are among those that think that their beliefs may be altered by exposure to traditional yoga and its spiritual values, you can still try only a physical approach of the well known discipline. Modern yoga practitioners are the ones to benefit most from separating the benefits of yoga. They also need to be aware of the particular set of interests their clients have. After all, if someone comes at a yoga class, expecting to learn the traditional names of yoga postures, and so on, the trainers have to be able to deliver. The physical aspects of modern yoga, on the other hand, are seen as more important by the vast majority of clients. Explaining them how to achieve a certain posture in plain English may bring faster results, than trying to teach them complicated Hindu names. This, by no means, lowers the efficiency of yoga postures, and it can even bring benefits by closing the gap between an experienced trainer and a beginner trainee.

Modern Yoga versus Traditional Yoga

by Swami Jnaneshvara Bharati Homepage

The typical public perception of Yoga has shifted significantly in recent years. This article addresses the nature of those shifts, comparing traditional Yoga of the ancient sages to the

modern revisions. The article also includes quotes from nine different teachers whose names are well known. The starting point of most classes, books, magazines, articles, websites, and blogs on Yoga are so different from traditional Yoga of the ancient sages that it can be fairly called "Not Yoga". The wave of Not Yoga seems to morph further and further away from Yoga. "Not Yoga" Facebook Group: The "Not Yoga" group is playfully devoted to the ways in which Yoga is misrepresented. Yoga is now so totally altered that we can cry, get angry, or laugh, and laughing might be the most positive. Much, if not most of today's Yoga can be called "gymnastic yoga" as it has emerged from the gymnastic practices of the late 1800s and early 1900s, not from the ancient traditions of Yoga. Other "styles" of modern Yoga are simply gross distortions. To be a miner of diamonds, take care of your picks and shovels. To be a miner of your spiritual Self, take care of your body, breath, and mind. But don't confuse the tools and the goals. ------The goal of Yoga (union) is Yoga (union), period. Click here to read the Hatha Yoga Pradipika Click here to read the Yoga Sutras Click here for relation of Hatha and Raja Yoga "Traditional yoga" has historically been taught orally, and there are subtle nuances among various lineages and teachers, rather than there being some one, precisely agreed upon "yoga". Principles are usually communicated in sutra style, where brief outlines are expanded upon orally. For example, yoga is outlined in 196 sutras of the Yoga Sutras and then is discussed with and explained by teacher to student. Similarly, the great depth of meaning of Om mantra is outlined in only 12 verses of the Mandukya Upanishad and is expanded upon orally. This article also does not claim that there is a single, universal "Modern Yoga". Here also there are many different faces. However, there has been a quite significant overall shift in the perception of yoga, and that is worthy of comment and ongoing examination.

Beginner's Yoga: Fast or Slow

Today, yoga classes has evolve so much that there are so many names to so many types of yoga classes that with its name, it can just be overwhelming. Here is to help you with 2 categories of yoga, that is static and dynamic yoga. In a simpler way to imagine is to imagine one as fast-paced and another as slow-paced. Some yoga centres will categorise their classes to suit practitioner's abilities. For example, people new to yoga or senior students wwill be well suited to static or slow paced yoga classes.

For beginner's yoga classes, try to do the most traditional and basic yoga class, that is Hatha yoga. Hatha yoga, though slower paced than dynamic yoga is already quite a workout for beginners. For relaxation, beginner yoga practitioners can opt for yin yoga which will let practitioners to relax, and stretch. It is slower moving than Hatha yoga. There is a reason for beginner yoga practitioners to go for these 2 classes first. Though some may find yin yoga as too slow or even boring, it is necessary for your yoga practice. What you can do is to alternate your practice between Hatha yoga and Yin yoga. Just think of yin as a relaxation for you to calm down after your workout on your Hatha. Once you are strong and confident enough, you may switch your Hatha class to vinyasa or astanga style for faster movement. Remember, yoga is about balance. There is always an oxymoron involved in yoga like sun and moon, that is tied to the meaning of the word Hatha, yin and yang, stretch and strengthen, black and white. Yoga aims to bring a balance in all its practitioners.

Fast Paced Yoga Styles

Fast paced yoga is the most aerobically focused styles of yoga, and is designed to increase the heart rate of the participant to a point where they are strengthening their body's cardiovascular endurance and toning and strengthening muscle tissue in almost all of the major areas. A major difference between yoga and other forms of strength training is that it is not only designed to use only the body to build its own muscle, but continues to stress a freedom of the mind and relaxation. Fast paced yoga is ideally designed for individuals that have had experience performing other types and styles of yoga. Individuals who are unfamiliar with the various movements, poses, and series of movements commonly performed in yoga will have difficulty keeping up and may become frustrated trying to do so. The most common type of fast paced yoga is Power Yoga. While practicing this type of yoga, the participant moves at a rapid pace through a set number of exercises. Emphasizing deep breathing, fast paced yoga will develop stamina, concentration, strength and flexibility. Equipment needed for fast paced yoga depends on the exact type, or school that the participant attends. In general, you should show up to your first class with comfortable clothes that do not inhibit movement and a yoga mat to cushion your body. Some classes may require additional materials such as yoga straps or a training ball but those can be obtained as you progress through a program. As most fast paced programs progress through a series of six stages, some equipment will not be needed until later. On average, a 180 pound male will burn between 445 to 600 calories an hour while performing fast paced yoga. This rate of caloric expenditure is significant and is ideal for individuals that are

looking to lose excess body weight while, at the same time, improving their cardiovascular endurance, muscular strength, balance, coordination, and flexibility. Primary Purposes of Fast Paced Yoga Fast Paced Yoga will test your body. In other words, be prepared to break a sweat. The primary purposes of this style are to build strength, endurance, and flexibility. In fact, most people consider the style to be a standalone form of exercise although it is also a nearly perfect venue for cross training. Participants that are prepared both mentally and physically for the rigorous requirements of fast paced yoga also report a greater sense of accomplishment and well being. During a study comparing fast paced yoga with other forms of exercise like weight lifting and running, nearly 75% more claimed to have a greater sense of peace and accomplishment than people tested in running and lifting. The greatest purpose of fast paced yoga is concentration. Running can become second nature and a mechanical process. Fast paced yoga heralds a deep sense of focus that generally disallows the mind to wander. This is accomplished by constantly varying the movements employed and changing the pace. Types of Movements and Functions Typically Performed Within This Style This style focuses upon strength poses and breathing. Because of this, many of the movements will be intense and involve large muscle groups. To give you an idea of just one of the sets of movements performed in fast paced yoga, a Sun Salutation Series (Beginner) is provided here. This twelve step series of movements is designed to strengthen make your entire core area and increase the flexibility in your spine. Part 1: Begin by placing your palms together while standing like you're praying. Let your breath out slowly. Part 2: While breathing in, lift your arms over your head while keeping your hand held together. Part 3: Breathe out and bend at the waist, touching your feet with your hands. Part 4: Breathing back in, place your right leg behind you and make an arch with your back Let the chin lift. Part 5: Exhale and place the left leg back with the right one. The legs and spine should form a straight line to the floor. You should look like you're about to do a push up. Part 6: Without breathing, lower your body gradually beginning with the knees and progressing to the head. Keep your hips elevated and curl your toes. Part 7: Inhale and arch your back once again. Bend your head back and straighten your arms. Part 8: Exhale. With your feet and hands flat, lift the center portion of your body. You should look like a bridge that is being raised at the center.

Part 9: Inhale and place your left leg behind you once again. Bend your right leg into a squatting position. Allow your chin to lift. Part 10: Exhaling, repeat part 3. Part 11: Inhale. Carefully bend your body back at your waist and reach backwards with your arms behind your head. From the side you should look like the letter "C" turned diagonally. Part 12: Exhale and return to the standing position. Is Fast Paced Yoga for You?

Beginners will not like fast paced yoga and could risk an injury. Start yoga with something a little less intense and you will fully reap the benefits of a more rigorous yoga program eventually. As far as aerobics and strength training, fast paced yoga is the most beneficial style and athletes and experienced "yogi" will be very well suited to the task. Normally, individuals who have been progressing through a yoga program will be told by their teacher when they are ready to begin a fast paced yoga style. Preparation and patience really do pay off when deciding to make the switch from a traditional style of yoga to one that is quite a bit more physically challenging .

Fast Paced Yoga Which Are Extremely Strenuous and Sweaty

Most of us are familiar with and more exposed to the traditional forms of yoga, which are slow, relaxed and more ballet like. The idea of working up a sweat when practicing yoga therefore seems strange. Today however there are other schools of yoga like Hot Yoga or Bikram Yoga, Iyengar, and Power Yoga, all of which are founded in traditional yoga. Although their fundamental principles and practices are almost identical to traditional models, these disciplines have expanded the boundaries of yoga and have created more rigorous yoga workouts and routines for serious yoga practitioners.

These contemporary styles of yoga follow a flowing routine, with the practitioner moving from one pose to the next in a clear sequence, at the same time focusing on breath. These styles of yoga are strenuous and sweaty and are very fast paced. They are extremely good for weight loss Traditional Yoga employs a combination of meditation, deep-breathing and stationary poses. The newer forms of yoga that we are concerned with, like Power Yoga are promoted as aerobic activities with meditation. These contemporary styles are more oriented towards getting in shape and losing excess weight, while gaining spiritual enlightenment at the same time! These disciplines employ a continuous series of rigorous non-stop exercises. These exercise or poses (asanas) are accompanied by deep-breathing practices or pranayama. These contemporary

styles are closely modeled on traditional yoga styles like the Ashtanga style. The difference is that these do not follow a predetermined series of poses and they may vary with different trainers, but the emphasis is always on strength and flexibility. These forms of yoga test your endurance and strengthen and stretch the muscles, and enhance your overall strength and stamina. The raised body heat and perspiration is also meant to kill bacteria and flush out toxins. The end result is improved circulation, a lithe and supple body, and inner peace. Most yoga styles have their roots in hatha yoga, which focuses on the development of bodily control through poses or asanas. While all styles of yoga seek to achieve a balance between body, mind and spirit, they differ in the manner of implementation and incorporation of the poses, on breathing and the flow of poses. Some require the use of props while others like Bikram or Hot Yoga require raised temperatures that facilitate perspiration. No style is better than or worse than the other. All of them have their merits and it depends on personal preferences, your requirements and desires. The variety of contemporary disciplines have evolved and emerged to satiate and placate the varied requirements of a diverse population. Some may take up yoga as a means of weight loss, while others may take it up to achieve higher levels of awareness or for a spiritual awakening.

Yoga is a popular form of exercise with great health benefits both physical and mental. However, it can be confusing to understand the differences between the different styles, and why one would want to practice one over the other.
Hatha: Yoga for Beginners

Background: According to Ann Pizer from About.com, the term hatha yoga can describe any practice of yoga, and can be used interchangeably with 'yoga.' However, most yoga studies will use hatha yoga to describe a gentle, therapeutic practice that focuses on stretching the body and relaxing the mind. It may also be used interchangeably with terms like 'detox yoga.' Best for: people who want to relax and decompress after a long day; people who are new to exercise or yoga; people who are looking for a gentle stretch and some quiet meditation. Calorie burn: 160 calories / hour for a 130-pound woman Sample poses: Hatha yoga will take you through basic and important yoga poses such as downward dog, upward dog, chaturunga, and tree pose; and will also place great importance on breath work or pranayama.

Ashtanga: Strengthening Yoga

Background: Ashtanga is an ancient method of yoga refined by Pattabhi Jois, who popularized Ashtanga yoga in 1958. A traditional ashtanga yoga class will involve six different series that you can work through on your own while the instructor monitors you; however, many gyms and studios offer non-traditional classes where the instructor leads you. The class focuses on extending and lengthening the spine. Best for: people who want a more vigorous, strengthening practise; athletic people who are uncertain about yoga; independent people who like to go at their own pace Calorie burn: 300 calories / hour for a 130-pound woman Sample poses: Ashtanga works its way through six series, and this usually takes 75 minutes to complete. Sun Salutations are done frequently in Ashtanga (referred to as surya namaskara A and surya namaskara B). Ashtanga varies between standing and siting poses and focuses on the drishti, or focus point, and ujjayi breathing method. The practise is usually fast-paced and sweaty.

Vinyasa: Yoga Flow

Background: Also known as "flow" yoga, Vinyasa means "breath-synchronized movement." This means that your breath will determine how you move between poses. There is a greater emphasis on breath in Vinyasa than there is in Ashtanga. Much like Hatha, Vinyasa can also be used to denote a wide variety of practices that centre on the breath. Best for: people who are looking for a vigorous practice that focuses on breath and mind-body connection. Calorie burn: Between 300 - 500 calories / hour for a 130-pound woman. Sample poses: Nearly every Vinyasa class will include a lot of Sun Salutations. Cat-Cow stretches are also very popular (you alternate between Cat Pose and Cow Pose as you inhale and exhale). VInyasa is a loose, spontaneous style that often differs depending on the teacher.

Power Yoga is a vigorous practice designed to have you break a sweat, and it usually combines elements of ashtanga and vinyasa yoga. It can also include elements of pilates and callisthenics. It burns about 300 calories / hour for a 130-pound woman, and is a great way to work up a sweat. Yoga is a popular form of exercise with great health benefits both physical and mental. However, it can be confusing to understand the differences between the different styles, and why one would want to practice one over the other. This is part II of the series, which will cover Hot and Bikram Yoga. You can read Part Ihere. Unbeknownst to many people, Hot Yoga and Bikram Yoga are not interchangeable terms, although they are frequently used as such.

Bikram Yoga:

Background: Bikram Yoga is the name for the yoga practice developed by Bikram Choudhury and Bikram classes follow a rigid structure. Every class must last 90 minutes, go through the same series of 26 postures (performed twice), and be performed in a room heated to 105 F. Bikram Yoga is a copyrighted term, and can only be used by instructors who have trained at Bikram's Yoga College of India, so may sure that you are attending a class with a certified instructor if you wish to try Bikram's method. The idea behind practicing in a heated room is that the heat helps your muscles to soften, which, in turn, allows you to go into the pose more deeply than you would otherwise be able to. Good for: people who like a challenge; people who want to improve their balance; people who feel that heat helps them become more flexible. Calorie burn: The calorie burn of Bikram Yoga is controversial, because, while some sources indicate that it burns upwards of 600 calories, others insist that it must burn less. Much of the sweating and the sense of physical exertion is from the heat, such sources argue, not from the amount of effort you are exerting. The best way to know would be to wear a heart-rate monitor (such as a Garmin or a Bodybugg) that measures your caloric burn. However, it is safe to estimate that Bikram burns at least 400 calories per class. Sample poses: Every single Bikram Yoga class all around the world will consist of the same poses, which can be seen here. This makes Bikram the ideal drop-in class, because you will always know how to do the postures once you learn the sequence. Bikram includes a number of balancing poses, which are very helpful for people with poor balance. It incorporates poses like Tree or Cobra, which are yoga mainstays, but also has many other postures, including Standing Bow and Balancing Stick, which are not practiced nearly as frequently in other styles.

Hot Yoga:

Background: Hot Yoga is the generic term applied to any yoga class performed in a heated room. Neither the temperature nor the poses are regulated, so they can vary from teacher to teacher and studio to studio. Good for: people who want to try heated yoga without the rigid restrictions of Bikram. Calorie burn: similar to Bikram. Sample poses: Hot Yoga is often a heated Ashtanga, VInyasa, or Power Flow class. In this case, one can expect a lot of Sun Salutations (moving from Chaturunga to Upward Dog to Downward Dog), Warrior I, II & III, and core work like Boat Pose. However, some Hot Yoga is merely a shortened version of Bikram, in which case it will incorporate many of the poses outlined above.

Which Type of Yoga is Right for You?

By: Stepfanie Romine

my own students and friends often ask me to compare the different styles. we know as yoga is but one limb of the practice--asana. The benefits are bountiful and deep and do not require you to be physically fit or flexible. I compiled a list of 12 of the most common varieties of yoga. I offer a short description of each branch, along with guidance on who might like such classes--and who might not. If you hate to sweat, for example, Bikram and other hot classes aren't for you. And if you want to move and get strong fast, you might not feel satisfied in a Yin class. And, since many of the branches overlap, I include a list of other forms of yoga you might like. Anusara What to expect: An emphasis on proper alignment and catering the pose to the student. Props are used often, and partner work is common. Students are encouraged to get in touch with their emotions. Expect plenty of heart-opening poses and more talking than in other classes. Music is common in Anusara classes. Good for: Those looking to use yoga as therapy or who want an emotional yoga experience. Those who want to focus on alignment. Those looking for a positive, lighthearted environment. Avoid if: You don't want to talk about your feelings. You don't want to touch your fellow students. You might also like: Iyengar for the alignment. Jivamukti for the spirituality. Ashtanga What to expect: Six series of set postures traditionally taught one pose at a time, in the style of Sri K Pattabhi Jois. In the US, most classes focus on the Primary Series, which is adaptable for beginners but is challenging for those who aren't exercising already. Students often work at their own pace (called Mysore-style) with the teacher assisting and teaching new poses as previous ones are mastered. Focus is on breath, bandhas (energy locks), and drishti (fixed gaze points), and poses are linked--no pausing in between. The series can be customized to suit any body type at

any level. Expect led classes to move at a rigorous pace with "vinyasas" (plank-chaturanga-up dog-down dog transitions) between poses and plenty of hands-on attention from the teacher. No music. Each pose is held for five breaths, and led Primary Series classes last 75-90 minutes, though beginners classes are often shorter. Props are not traditionally used, but many teachers will allow them. (This is the style I practice and the one I recommend for anyone interested in yoga.) "Ashta" means eight in Sanskrit, and "Ashtanga" yoga refers to the eight limbs of yoga. Good for: Anyone interested in yoga. Anyone who wants to learn a set series they can do at home. Avoid if: You want a slow, gentle yoga class. You have a current injury and are a beginner. (Advanced or intermediate yogis will feel comfortable adjusting as needed.) You have a shoulder injury (lots of low pushups). You might also like: Iyengar yoga for the attention to detail. Power yoga for the strength building. Jivamukti yoga for the spiritual practice. Bikram What to expect: Rigid 90-minute classes consisting of 26 poses and 2 breathing exercises each held for a minute and repeated twice. Named after the founder, Bikram Choudhury, the practice is performed in a room heated to 105 degrees with 40% humidity. No music. (As a certified yoga teacher, I do not recommend heated classes.) If you choose to practice hot yoga, please follow these 10 Tips to Stay Safe and Comfortable in Hot Yoga Classes Good for: Competitive types (Bikram yoga embraces the "yoga as a sport" movement). Avoid if: You are pregnant, have circulation issues, hate to sweat, like classes with music, or have high blood pressure. You might also like: Hot vinyasa yoga for the heat. Ashtanga yoga or Iyengar yoga for the consistency.

Moksha yoga for the heat.

Hatha What to expect: Hatha yoga refers to any form of yoga that's gentle and slow-paced, usually well-suited for beginners. Good for: Anyone with mobility issues. Beginners. Seniors Pregnant women (with modifications) Avoid if: Anyone looking for a rigorous practice. You might also like: Classes called Kripalu, slow flow, restorative, gentle, or beginners yoga. Iyengar What to expect: Both Pattabhi Jois, the founder of Ashtanga yoga, and B.K.S. Iyengar were trained by Krishnamacharya, known as the father of modern yoga. Iyengar yoga focuses on alignment, and poses are taught with an attention to detail. Props such as chairs, blocks, straps, and blankets are used for almost all poses, regardless of a student's level. Poses are often held longer than in other classes, and you might do the same pose various ways in the same class. Classes move at a slow progression. Iyengar classes can feel quite serious, but you will learn a great deal. Good for: Anyone interested in learning more about yoga, especially anatomy and alignment. Great for beginners, those recovering from injuries, and anyone with mobility issues. Appropriate for the young and old. Avoid if: You prefer a fast-paced class or one with music. You prefer your classes to be less serious. You prefer a more meditative environment. You might also like: Anusara for the alignment. Viniyoga for the attention to your body. Ashtanga yoga for the consistency.

Jivamukti

What to expect: Jivamukti yoga was founded by Sharon Gannon and David Life, two former Ashtanga teachers. The jivamukti practice retains the same intensity that Ashtanga does, with an emphasis on veganism and kindness toward all beings. Jivamukti means liberation while living, and the practice is spiritual and diverse. Expect to hear chants, music, and sometimes references to animal rights. Good for: Vegans and vegetarians. Those looking for a spiritual connection to their practice. Those looking for a rigorous practice. Avoid if: Meat eaters might not feel comfortable with this branch of yoga. All jivamukti teachers are vegan, and they are very vocal about their beliefs. You want a slow-paced practice. You might also like:

Ashtanga, which is the branch that the Jivamukti founders first studied. Power yoga, which has the same physical demands without the spiritual aspect.

Kripalu What to expect: A gentle style that emphasizes moving at a pace that suits you, Kripalu is form of hatha yoga. The practice focuses on physical healing, meditation, and spiritual transformation both on the mat and off. Good for: Anyone with mobility issues Great for beginners Suitable for those looking for an individualized practice. Avoid if: Those looking for a more rigorous practice. You might also like: Viniyoga for a practice catered to your body. Any type of hatha yoga. Kundalini What to expect: Kundalini yoga focuses on linking breath and movement, with the intent of releasing energy

from the lower body and sending it upward. The focus is on awareness and an increased consciousness to bring you closer to enlightenment. In yoga, "kundalini" refers to a coil of dormant energy that rests at the base of the spine. The aim of kundalini yoga is to awaken, harness and release this energy. This branch of yoga is very meditative and spiritual, and they move much more slowly than other classes with a focus on meditation and pranayama (breathing exercises). Good for: Anyone looking for a "deeper" spiritual connection to their yoga practice. Avoid if: Anyone who feels that this practice would conflict with their spiritual beliefs. Anyone looking for a purely physical experience. You might also like: Jivamukti for a more physical yet spiritual practice. Hatha or Kripalu yoga for a slower-paced practice with less focus on energy.

Power What to expect: This form of yoga is very active and athletic, and it was originally a westernized form of Ashtanga. It has since evolved to include different poses, though many of the Ashtanga poses remain. Power yoga includes additional strength moves and core work. Expect lots of "vinyasas" between poses, with plenty of handstands and other strength-building poses. Good for: Those who want a rigorous practice. Those looking for a challenge. Avoid if: Those who prefer a gentle yoga practice. Beginners. Those with limited mobility. You have a shoulder injury (lots of low pushups). You might also like: Ashtanga, which is the traditional practice that inspired Power yoga. Rocket, an offshoot of Ashtanga that adds hard poses early on. Vinyasa classes that flow at a steady pace. Viniyoga

What to expect: Founded by Krishnamacharya's son, T.K.V. Desikachar, viniyoga is highly individualized with an emphasis on adapting every pose and every practice to suit a person's needs and abilities. The practice is often taught one on one and is sometimes referred to as "yoga therapy." It can be difficult to find viniyoga teachers, but I highly recommend checking out American Viniyoga teacher Gary Kraftsow's videos. My mother has degenerative disc disease and loves his DVDs, which I bought her after taking a workshop with him at the Yoga Journal Conference in NYC. Good for: Anyone with back pain. Those with mobility issues. Those recovering from an injury. Avoid if: You are looking for a group setting. You want a traditional class. You want to move quickly and sweat. You might also like: Iyengar yoga for the attention to alignment. Kripalu for the emphasis on individual practice. Ashtanga yoga for the attention to detail. Vinyasa What to expect: Vinyasa yoga is the general term used for faster-paced "flow" classes. These classes can cross various schools of yoga, and they will move faster than a hatha class. Good for: Anyone looking for a faster-paced class. Anyone who gets bored easily with their fitness routine, as classes are rarely the same. Avoid if: Those extremely new to exercise should not take vinyasa classes (or be prepared to modify to suit your needs). Those with mobility issues. You have a shoulder injury (lots of low pushups). You want a slow, gentle workout. You might also like: Ashtanga for the flowing pace with no music and a preset series of poses. Power for the flowing pace and variety. Jivamukti for the flowing pace and spiritual aspect. Yin

What to expect: Also called Taoist yoga, yin yoga integrates principles of hatha yoga and qi gong, along with other aspects of Taoism. Yin yoga focuses on connective tissues (ligaments and tendons) rather than muscles. It does not focus on warming the muscles or moving quickly; rather it encourages long-held poses that foster relaxation. Yin poses are very passive and often done with props. Expect very long holds--five minutes or more. Good for: Those with mobility issues. Anyone recovering from an injury. Those looking for a restorative practice. Great for athletes looking for a way to repair overuse and gain flexibility. Good for beginners. If you meditate, this is a good practice for you. Avoid if: Anyone who wants a fast-paced class or who doesn't want to sit still. You might also like: Hatha (gentle or restorative) classes for the slower pace. Kripalu for the attention to the individual's practice. Viniyoga for the attention to the individual.

What Really Matters in Your Yoga Practice Breathe. Whether you're fully in the pose or taking a modification, your primary focus should be on your breath. Keep it even and deep, with your inhales matching your exhales in length and intensity. Holding the breath is tempting, especially in balancing poses, but the breath is what gives us energy. Keep it flowing to breathe life into your poses. Yoga without breath is calisthenics. Focus on you. Don't worry about what anyone else is doing. There's often going to be someone who's there to show off, just as there is usually going to be someone who's new or who's doing his or her own thing on the mat. What matters to you is what is happening inside the perimeters of your yoga mat. Stay focused, with your mind and your gaze, and you can tune out everything else. Turn off your inner critic. You teacher leads you into a pose, then offers optional steps to take it deeper. Everyone else goes for the bind, reaches for their toes, or whatever else it is that takes this pose to the next step. You're not ready, and your mind starts criticizing you. Take a deep breath and let it go. You're there to breathe and to move. To what extent you move doesn't matter. You could take child's pose for the rest of class, eyes closed, breath deep, and you'd still be practicing yoga. It's about more than the body. Asana (physical practice) is only a small part of the practice.

There's no denying that yoga is a workout for the body. When you're sweating, your legs shaking from trying to balance, your arms sore from all the "yoga pushups" it's easy to only focus on physical. The real challenge is remembering that you're there to quiet the mind, and these poses are the hurdles set in front of you as chances to practice calming your inner voice. Don't qualify your practice. How many times have you left a practice or class and said "that was great" or "that was terrible." What made it great? What made it terrible? Usually, the answer is your ego. You made it all the way through the class without taking child's pose, so it's "great." You fell out of a balancing pose or couldn't kick up for a headstand--terrible! Rather than qualifying your practice, just let it be. The poses--those that are strong and those that challenge you or are beyond your reach--are there as a chance to practice yoga. And I don't mean practice just the physical poses but practice controlling the breath, quieting the mind, and moving your body with more awareness. I still have to remind myself that yoga is about more than the physical, that this practice is doing great things for my mind as well as my muscles, that not wanting to unroll my mat is the time I need yoga most. I continue to grow and evolve as a student of yoga, and I hope to continue to pass along what I've learned to you.