If you’re thinking of taking up a personal yoga practice, it can seem intimidating at first. Any research into yoga studios in your area probably brought up classes for Vinyasa, Hatha, Ashtanga, Bikram, Iyengar, Gentle, Restorative, Yin, Kundalini, Power, etc.
You then ask yourself, which one should I choose? Will any even work for me? What if I’m a beginner? What if I’m not thin or “flexible”? What if I had rotator cuff surgery?
In this article, I’ll give you three key factors to think about so that you can make an educated decision as to where to start and not put yourself in a position that could lead to injury.
Before we dive in, let me assure you that there is no “bad” yoga. However, if you are allergic to dairy, it is not your friend, no matter how awesome getting some vitamin D from whole, organic milk can be, That doesn’t make dairy bad. It just makes dairy not for you. Same goes for yoga. You want to choose the style that supports your yoga goals and body needs.
Key Factors to Consider When Choosing a Yoga Class
1. Your Body
The first thing to consider is what is going on with your body. Do you have any injuries? Do you have a larger body size and worry that you will be judged? Has it been a while since you’ve done fitness, so you feel out of shape? Do you have any artificial parts and pieces? Are you active and in great shape already?
If you're in good shape
If you're in good shape, have no injuries, are already flexible, and are looking for yoga for more cardio and physical fitness, Ashtanga or Vinyasa flow (often called “power yoga”) might be a good fit. These are typically fast-moving classes where you are constantly shifting from one pose to another. They are harder on the joints and require muscular strength so that you don’t ker-plop on the mat and hurt yourself. However, you can find beginner classes that move a bit slower.
If you are already in good shape and have fitness experience, Bikram, or hot yoga, might also work for you. But with hot yoga, you do need to keep in mind that the room temperature is indeed hot, and you sweat profusely. While this kind of yoga is great for detoxing and promoting flexibility, it can be very hard on the body for some. Others love it. I found that it makes me very, very lightheaded, to the point where I feel like I am going to pass out. I figured if my body wants to shut down and render me unconscious, hot yoga is probably not a good fit for me.
If you have an older-ish body
If you have an older-ish body with some injuries, aren’t all that flexible, or are a bit overweight or out of shape, Hatha, Kundalini, Restorative, Yin, or Iyengar yoga would probably be better suited to work with your physical limitations. These are generally slower-paced classes that give you some space to make sure you are transitioning from one pose to another mindfully and with your body’s needs in mind. They also present as a little more beginner-friendly than some of the others.
Restorative, Gentle, and Yin classes are typically very slow, gentle, and easier on the body, using props to support different body types.
My yoga students are older-ish and have some kind of persistent pain or former injuries/surgeries that they want to be mindful of. There are several poses that I don’t do with them as to not exacerbate their condition. So, while I teach mostly Hatha and Kundalini styles of yoga, I cater to a specific demographic. You can find all kinds of niche specific yoga classes. Are you a hiker? I bet you can find Vinyasa classes for hikers somewhere too!
2. Your Environmental Preference
You probably have several yoga studios near you. But you also might belong to a gym that offers yoga classes in tandem with Pilates, Zumba, and other cardio-type classes.
So what’s the difference between the two?
Yoga studio yoga
First, a yoga studio is typically more focused on teaching classical yoga along with meditation. It’s generally warmer (not temperature but “feeling” wise), more contained, and has better ambiance. You get a more Zen-like feel. The teachers usually pay more attention to their students, offering suggestions and adjustments, and making accommodations for physical injuries.
Gym yoga
Gym yoga is less intimate and focused more on providing cardio exercise. Therefore, you will mostly see Power or Vinyasa flow classes at gyms. Teachers typically do not suggest adjustments or modifications. Rather, the focus is just moving from position to position, keeping up with the “flow”. Unfortunately, many beginners start with gym yoga because it’s already accessible to them. But without formal instruction, they are more prone to injuring themselves in certain positions.
Studio yoga can be more expensive than a gym membership, which is why many people just stick to the gym offerings. But at a studio, you get much more attention, which is better for people with injuries or an aging body.
Since COVID, many prefer to do yoga at home through an on-demand app or virtual classes. This is very convenient if you live in a rural area or have a tight schedule. However, keep in mind that the teachers can’t really see you to make adjustments if needed.
3. What You Want to Get Out of It / Your Intention
Each form of yoga will give you something different. They all help to improve range of motion, relieve stress, and help you to strengthen and tone your body. You will most likely get positive mind-body results no matter what form of yoga you choose.
However, classical yoga from Hindu and Buddhist culture is not practiced with the intent to get a good workout. This yoga is practiced to prepare for meditation.
If you are looking at yoga for purely exercise purposes, to get a good workout, to make your butt and abs look as good as possible, then head on over to a Vinyasa, Bikram, or Ashtanga class.
There are some hybrid “not-so-yoga” yoga classes popping up in gyms and on YouTube, such as Buti yoga or Funky Flow yoga, that infuse a lot of music and dance moves. You can even attend a stand-up paddleboard (SUP) class if you live near water. The general goal with these is to make the classes fun and entertaining.
If you want to learn how to have proper alignment in your yoga poses, want higher level refinement, or gradual experience with more advanced poses, check out a Hatha or Iyengar class at a studio. You won’t find hip music or fancy moves. It’s more traditional yoga education.
If you want a more relaxing class that isn’t laborious, head to Restorative, Gentle, or Yin.
If you are looking for more of a spiritual practice along with movement, check out Kundalini. Kundalini is very different from the other schools in that it incorporates more meditation, breath work, and mantra in classes.
Try out a class to know for sure
The “right” type of yoga for you is going to be the one that matches your body’s needs, where you want to practice, and your goals for starting a yoga practice. If a few of them sound like a good fit, try them out! It won’t be until you actually experience the class that you will really know for sure.
About the Author
Lore Goldstein is a licensed psychotherapist, 200HR Kundalini yoga instructor, 200HR meditation teacher, and Level 3 AYAMA™ (Applied Yoga Anatomy & Muscle Activation) practitioner. She supports people in their journey to eliminating persistent back, sciatica, hip, knee, and shoulder pain, as well as releasing any unhelpful emotional energy for greater peace, joy, and fulfillment in life. www.yogawithlore.com
