Styles of Yoga: A Beginner-Friendly Guide To Choose the Best One For You
Scrolling through yoga class options can be overwhelming. With so many styles, it is easy to wonder which one is right and choosing a class can feel like guesswork.
Understanding the different yoga styles can help you choose a practice that aligns with what you feel your body and mind need the most.
Below, we will explore the most popular yoga styles to help you confidently select the right one for your wellness journey.
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What Style of Yoga Should I Do?
The yoga styles available are extensive, so it can be overwhelming when trying to determine which one is right for you. All yoga styles focus on mental and physical well-being, but are unique in their own right. As you explore yoga styles, it is important to ask the right questions to ascertain which style to try first, depending on your current physical condition and your wellness goals.
Once you decide which style is best for you, we’re pretty confident that you’ll choose Body & Brain Yoga Tai Chi. You can find a Body & Brain Yoga Tai Chi instructor near you, or check out Body & Brain Yoga Tai Chi online classes with our national instructor team.
4 Questions To Ask Yourself When Deciding What Style of Yoga You Should Do
#1: What Are My Goals?
Many people pursue yoga to help improve their mental or physical self-care, or both. When exploring yoga options, it is important to know what you wish to accomplish.
Possible physical health goals:
- Improved flexibility or strength
- Increased balance
- Better posture
- Chronic pain management
- Prevention of future injuries
- Weight loss or maintenance
Possiblemental health goals:
- Stress reduction
- Relaxation
- Improved concentration and focus
- Increased self-awareness
- Mindfulness
- Improved sleep patterns
#2: How Do I Want The Class To Feel?
Yoga classes exist on a scale of slow and meditative to fast and intense. When selecting a yoga style, ask yourself what atmosphere you want the class to have.
Some styles are gentle and focus on building foundational balance, flexibility, and mind-body awareness, and some allow time for deeper relaxation and release. These styles are meant to leave you feeling calm and refreshed.
Other styles are more intense, moving through different positions quickly. These styles are designed to provide a hard workout, build strength, and challenge your abilities. If you’re looking to feel the burn, this kind of yoga is for you.
On the other hand, holistic styles of yoga are designed to get your energy circulating without straining your limits, and allow time for breathing, relaxation, and mindfulness as well. This kind of yoga can leave you feeling energized but not exhausted, and also calm and more relaxed at the same time.
#3: Do I Have Important Limitations?
Physical limitations can impact how you can safely and comfortably practice yoga. You may need to avoid styles with strenuous positions and fast movements, or find classes that offer accessibility or modifications.
For mobility issues, find a style that allows for gentle stretches, where optional props for stability are available. Check into chair adaptations.
For chronic pain, injuries, or weakness, find a style that allows props, chair-based options, or wall-supported poses, and an instructor who is willing to guide you and protect your safety.
For pregnancy, look for a prenatal yoga class or a modified yoga class.
If you suffer from heat intolerance or have a history of cardiovascular problems, avoid yoga classes in hot environments.
Don’t give up ~ it’s possible to find a style that works for you and allows you to meet your physical or mental health goals.
Note: With these kinds of limitations or other health concerns, be sure to consult your healthcare provider before attempting a yoga practice. Follow your medical professional’s advice, and be sure to practice in classes or private sessions with an expert instructor.
#4: How Active Am I?
Consider how active you normally are. If you are very active, then your body may handle a physically challenging yoga style.
If you are a beginner or are not regularly active, look for a style that may help you build your physical strength gradually as you learn yoga.
In the wide world of yoga, you can find a style that’s adaptable to your fitness level. With regular yoga practice, you can build strength and flexibility, making your practice as well as other life activities easier.
3 Popular Styles of Yoga in the U.S.
The oldest styles of yoga originated in India in the early first millennium BCE or earlier, as a means of spiritual self-discipline aligned with Hindu, Jain, and Buddhist philosophies for attaining enlightenment. Yoga practices, especially meditation, spread along the Silk Road and into East Asia where Buddhist monks and missionaries travelled, into China, Southeast Asia, Korea, and Japan.
Yoga has evolved into many different specialized styles in modern times. The origins of yoga in the U.S. began when Indian philosophy was imported to the U.S. in the late 19th century, but yoga as exercise did not emerge in the U.S. until the last century, with sequences of asanas (poses) and breathwork borrowed from ancient hatha yoga. Some of the newest styles of yoga could be considered more American than Asian, focusing purely on the physical benefits. Others also include mindfulness, meditation, and other spiritual elements.
#1: Athletic Yoga Styles
There are dozens of styles of yoga, for different purposes. Depending on the style that you choose, yoga as exercise can be physically demanding and designed to develop strength and stamina, like Ashtanga or Vinyasa yoga, Power yoga, and Bikram or hot yoga.
Before jumping in, is athletic yoga what you need?
Limitations of these styles:
- Not easily adaptable for people with limitations
- May not be appropriate for some physical conditions
- Intended as a work-out, rather than for mindfulness, meditation, or relaxation
#2: Specialized Yoga Styles
Other forms of yoga found in the U.S. are more specialized, suited for people with specific wellness goals. Some are meant to develop flexibility, like Yin yoga; or, focused on energizing the chakras, like Kundalini yoga; or, for relaxation, like Restorative yoga.
Before you choose a specialized practice, will it meet your needs?
Limitations of these styles:
- Lacking in strength training
- May not include mindfulness elements
- May not be sufficiently holistic to meet wellness goals
#3: Holistic Styles
Holistic yoga practices are guided by wellness principles and methods that support physical vitality as well as mind-body awareness, the development of mindfulness, and spiritual brightness. Korean-style yoga, like the Body & Brain Yoga Tai Chi practice, is a great example of the holistic style.
The elements of a Body & Brain Yoga Tai Chi yoga class are designed to help you activate, circulate, and accumulate energy through active exercises, stretching, breathing, and meditation. Underlying this holistic style of yoga is the ancient concept of Qi (vital energy which travels through meridians) and energy balancing according to the principle “Water Up, Fire Down.” These traditions are enhanced with modern brain plasticity principles. The overall effect of this style of yoga can be both energizing and relaxing, with an increasing sense of well-being after regular practice.
Pros:
- Suitable for most ages, skill levels, and conditions
- Builds mind-body-spirit self-awareness
- Supports wellness goals holistically
- Easy to practice long-term while minimizing risk of injury
What Is the Most Effective Yoga Style?
The most effective yoga style for you will depend on your personal goals, as well as your current physical condition. You will need to decide what you wish to achieve by practicing yoga and then try a style that will work for you.
Korean yoga is a modern blend of traditions, focusing on holistic fitness and energy balancing. Movements tend to be gentler and more adaptable, making it more accessible to people of most levels and abilities. Korean yoga typically includes energetic standing movements and focused mat work, including breathing, relaxation, and meditation to develop your mind-body connection. With regular practice, you can feel a stronger sense of self-awareness and overall vitality.
Body & Brain Yoga Tai Chi Korean yoga focuses on holistic wellness. Body & Brain Yoga Tai Chi classes, workshops, and private sessions are accessible to most ages and abilities, with expert instructors available in-person and online to guide you toward your wellness goals.
How To Successfully Choose Your First Class
Depending on your comfort level and experience, here are suggestions for choosing your first yoga class.
- Beginners: Start with a gentle, slower class that is beginner-friendly ~ or choose a style that allows you to move at your own pace. As you become more comfortable and your body adjusts, it should get easier to move along with the class.
- Desire for movement: If you wish for more movement, choose a class that is moderate or that has a guided progression. Be sure to talk with your instructor about your goals.
- Limitations or concerns: If you have concerns about your ability to participate, communicate with the instructor. It is perfectly normal for participants to need modifications, and changes may be necessary to keep you safe.
Note: If you have any concerns about your ability to try yoga, please talk with your healthcare provider before starting.
Body & Brain Yoga Tai Chi Korean Yoga: A Mind-Body Practice for Many Ages and Abilities
Body & Brain Yoga Tai Chi Korean yoga is ideal for beginners, and is easily adaptable to many ages and conditions as you continue your yoga journey. No matter what your experience level or physical limitations, Body & Brain Yoga Tai Chi expert instructors can help you meet your physical and mental wellness goals.
The best way to learn more about how Body & Brain Yoga Tai Chi can help you meet your wellness goals is to schedule a private introductory session, in-person or online. An expert instructor will meet with you one-on-one, assess your current energetic condition, explore your goals with you, and then help you choose a program that can help you achieve your goals.
Then enjoy your new yoga practice!