yoga classes are options at almost every fitness center

7/27/2019 Yoga Classes Are Options at Almost Every Fitness Center

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Yoga classes are options at almost every fitness center. There are many different styles of yoga:

some are gentle and easy; other yogas are beyond challenging and will push you to your

physical and mental limits. You will see names like slow flow, restorative, gentle, yoga fusion,

power yoga and more. Every correctly run yoga class is beneficial, but yin is a specific type of

yoga that places you in poses for three to five minutes in a position to utilize gravity, not muscle,

to stay there. If you are looking for yin yoga, speak with the instructor to make sure you havefound the right style of yoga

Hatha Yoga

Hatha is a very general term that can encompass many of the physical types of yoga. It will be slow-

paced and gentle and provide a good introduction to the basic yoga poses such as different asana

(posture practice) and pranayama (breathing exercises).

Ashtanga Yoga

It means "eight limbs" in Sanskrit, and it is a fast-paced, intense style of yoga. The series of poses is

performed, and always in the same order. The asana is very physically demanding as it required yogis

to perform them in a 'flowing style', so sometimes people called it 'Power Yoga' as well.

Ashtanga yoga is a strong dynamic practice that connects the breath with movement to produce a

healthy body and focused mind.

Paul's class on a Monday is working through the ashtanga

yoga primary series, which is a systematic practice of asanas following a set sequence. The difference

between this and other types of asana practice is that it is done with vinyasas, which is basically the

use of breath and movement to link the postures together. The practice can be quite challenging - but

has great benefits!

See the website below for more details:

http://kpjayi.org/

Satyananda Yoga

Satyananda Yoga is often referred to the yoga of the head, heart and hands. The head represents the

intellect, the heart represents compassion and the hand represent action. Yoga is achieved when all

these three aspects of the self are balanced.

Satyananda Yoga is suitable for people of all ages, sizes and physical abilities. Classes incorporate

physical postures (Asana), breathing practices (Pranayana) and relaxation/meditation practices.


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Satyananda Yoga sessions are designed to systematically relax the body and mind by practising asanas,

pranayama and deep relaxation whilst focusing our awareness inward. Working this way strengthens

the body and encourages flexibility whilst releasing tensions held within both physically and

mentally. Part of the process of Satyananda Yoga is to unraval the conditioning of the mind and to

become aware of thought patterns. This awareness and self knowledge allows one to step outside the

'reaction mode' that many of us reside in and begin to work towards a higher potential.

Joint Complexes and Muscle Groups Used in Yoga

There are hundreds of muscles and joints in the human body, so when thinking about the structure of

yoga, it is helpful to think of the nine major joint complexes and opposing muscle groups. Joint

complexes are sets of joints that work together in the body and behave as one joint. The nine major

joint complexes are the ankles, knees, elbows, wrists, shoulders, neck, lower back, upper back, andhips. A muscle group is a group of muscles that perform the same job at a joint complex. When

stretching a muscle group, you must consider the opposing muscle group, the group of muscles that

are opposing the action of the muscles being stretched. This is because muscle groups work as

opposing pairs. Lengthening one muscle group will result in the opposing one being shortened.

Spinal Reflexes As They Relate to the Structure ofYoga

In the structure of yoga, you must also consider the spinal reflexes. A spinal reflex is when a nerveimpulse is passed into the spinal cord and then a responding message is sent out without brain input.

The three spinal reflexes in yoga are:

The Myotatic Reflex this is the stretch reflex. This reflex causes a lengthened muscle group to

become tense if it is suddenly stretched, therefore, you need to block this reflex in yoga when trying to

stretch. The reflex can be blocked by mentally focusing on the muscle group being stretched, exhaling

as you move slowly into a stretch using the shortened muscles to actively move the joint complex into

position.

The Reciprocal Relaxation Reflex this reflex causes the stretched muscle group to relax when the

shortened muscle group is tensed. It can be used to help you relax and stretch any part of your body.

The Inverse Myotatic (Relaxation) Reflex this reflex causes the stretched muscle group to relax if it

is stretched enough. It usually occurs after at least 12 to 15 seconds.

Yoga burns on average about 200 calories per hour, but it really depends on the type of yoga you

practice. Also, learning how to intensify your practice and challenging yourself personally during class

can really add to the total calories burned. Learn how to burn more calories, the importance of

growing during your practice and how to create core stability below.
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Different Types of Yoga Popular in the West:

Try this for half an hour!

Hatha

An easy-to-learn basic form of yoga that has become very popular in the United States. Hatha Yoga is

the foundation of all Yoga styles. It incorporates Asanas (postures), Pranayama (regulated breathing),

meditation and kundalini into a complete system that can be used to achieve enlightenment or self-

realization if practiced on a regular basis. It has become very popular in America as source of

exercise and stress management. The ideal way to practice the Hatha Yoga poses is to approach the

practice session in acalm, meditative mood. Sit quietly for a few moments, then begin the series,

slowly, with control and grace, being inwardly aware as the body performs the various poses selected

for the practice session. Do not overdo the asanas or try to compete with others.

A gentle form a Yoga, the most common form that focuses on basic postures that flow in and out with

emphasis on breathing techniques. Hatha Yoga is what most people in the West associate with the

word Yoga and is practiced for mental and physical health. This is a great intro to yoga for beginners.

Calories burned in Hatha Yoga: 175 per hour

Same as: a slow walk

Iyengar Yoga

Developed byyoga master B.K.S. Iyengarmore than 60 years ago, promotes strength, flexibility,

endurance, and balance through coordinated breathing and poses that require precise body

alignment. The poses are generally held longer than in other styles of yoga. In Iyengar, you slowly

move into a pose, hold it for a minute or so, and then rest for a few breaths before stretching into
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another. Equipment like cushions, blankets, straps, and blocks to help the less flexible also

distinguishes Iyengar from other types of yoga.

Although Iyengar incorporates the traditional postures, or asanas, that make up the broader categoryof hatha yoga, the cushions and other props revolutionized yoga byenabling everyone even the

elderly, sick, and disabled to practice. Because of its slow pace, attention to detail, and use of

props, Iyengar yoga can be especially good if youre recovering from an injury. Iyengar is still one of

the most popular types of yoga taught today. If you are restricted by age or a previous injury then

Iyengar will be gentle enough for your needs. These yoga classes incorporate blankets, cushions and

straps into the poses to make them easier to accomplish. the downside is that Iyengar classes dont

have the same feeling of flow that other styles have since there is a lot of time spent setting people up

in poses and it doesnt have the same group energy that a vinyasa or even hot yoga class since it will

seem more disjointed.

Calories burned in Iyengar Yoga: 175 per hour


Vinyasa

A dynamic form of yoga that connects postures and creates a flow between traditional yoga postures.

The Vinyasa flow is used especially during theSun Salutation series. many types of Power Yoga,

Hot Yoga and even Astanga also have elements of Vinyasa Yoga with the beginning sequence.

Calories burned in Vinyasa Yoga: 445 per hour

Same as: moderate bike riding for one hour

Bikram and Hot Yoga

The method of yoga that is a comprehensive workout that includes all the components of fitness:

muscular strength, muscular endurance, cardiovascular flexibility and weight loss. The founder,

Bikram Choudhury, was a gold medal Olympic weight lifter in 1963 and is a disciple of Bishnu Ghosh,

brother of Paramahansa Yogananda, (Autobiography of a Yogi). One of the unusual but most

beneficial aspects of Bikrams yoga practice is the 95-105 degree temperature which promotes more
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flexibility, detoxification, and prevention of injuries. Classes include 26 postures, guided by specific

dialogue and breathing techniques.

Photo: Ron Sombilon

This is the only yoga style that specializes in using the heated environment. The idea is that muscleswill loosen and sweating will cleanse the body and remove symptoms of disease and chronic pain. To

my knowledge, there hasnt been any research on the safety or efficacy of Bikram, and so I dont

recommend it to beginners or those with serious cardiovascular medical concerns because of the

potential risk of dehydration, blood pressure changes, and cardiac problems with exertion in such an

extreme environment. This is particularly so for individuals who may have an existing heart problem or

high blood pressure but dont know it. People who do it swear by it, and so if you are determined to try

it, I recommend that you speak with your physician first.

If you want an intensive yoga experience that incorporates a comprehensive yoga workout with a

yoga studio heated up to 105 degrees thanHot Yoga or Bikramis probably what youre looking for.

This method of yoga promotes flexibility, strength, endurance, weight loss and body detoxification. It

is not for the faint of heart. It requires incredible willpower and commitment to just stay in the room

when it is that hot.

Ashtanga

Ashtanga is designed to build strength and endurance. It is an aggressive workout where you move

quickly from one pose to another. There is little emphasis on meditation with Ashtanga, and at the end

of the session you will feel more like you have completed a traditional weight training or calisthenic

workout than you would with any other type of yoga. Ashtanga is for you if youre looking for a tough,

physically challenging workout and you want to get that sculpted toned look. The eight limbs connoted

by the word Ashtanga refer specifically to the eight spiritual practices outlined by the Yoga Sutra, the

original Yoga text.Ashtangacan be composed of 6 set series, each increasing with more difficulty. It

is usually combined or referred to as Ashtanga. People who do it swear by it, and so if you are

determined to try it, I recommend that you speak with your physician first. This is not a good type for

beginners or for those who are not already in good shape to begin with.

Power Yoga
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A recently-developed yoga method that was established in the United States. It is an intense yoga

workout that focuses on fast-paced, advanced yoga poses meant to build power and work your body

harder.

Power yoga is essentially yoga with brawn. Its the American interpretation of Ashtanga yoga, adiscipline that combines stretching, strength training, and meditative breathing. But power yoga takes

Ashtanga one step further. Many of the poses resemble basic calisthenics push-ups and

handstands, toe touches and side bends but the key to power yogas sweat-producing, muscle-

building power is the pace. Instead of pausing between poses as you would in traditional yoga, each

move flows into the next, making it an intense aerobic workout.

Calories burned in Bikram, Hot Yoga, Ashtanga or Power Yoga: 630 per hour

Same as: jogging for one hour

Jivamukti Yoga

Developed in 1986 by Sharon Gannon and David Life, the Jivamukti Yoga method expresses the

spiritual and ethical aspects of the practice of yoga that have been disregarded or devalued in

contemporary times. It is a vigorous and challenging practice with an emphasis on scriptural

study,Sanskrit chanting, vegetarianism, non- violence, meditation, devotion to God and the role that

music and listening play in the practice of yoga.

Jivamukti Nyc teachers naked for Peta

Life and Gannon currently operate a few popular yoga studios in New York City. There are elements

of power and vinyasa yoga in a typical class. The classes tend to be very crowded as well.

Calories burned in Jivamukti Yoga: 445 per hour

Same as: moderate bike riding for one hour

Kundalini

The practice concentrates on awakening the energy at the base of the spine and drawing it upward. In

addition to postures, a typical class will also include chanting, meditation, and breathing exercises.
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Poses are held for a long time with very repitive movements and chants. I would not recommend this

to a beginner since the overtly spiritual aspects and chanting can turn off someone that is very

religious.

Calories burned in Kundalini Yoga: 175 per hourSame as: a slow walk

Restorative Yoga

If you want a relaxing yoga experience then restorative yoga classes might be what youre after. This

yoga method incorporates blankets, blocks and yoga bolsters into the class andfocuses on

relaxationrather than an intensive workout. This is great for those that are feeling depleted and have

physical limitations that would prevent them from trying the more vigorous kinds of yoga. This is a

great practice for those that have serious illnesses and are worried about a fast paced athletic kind of

practice. This is also a great intro to yoga if you do not think you can get into crazy poses and worried

about keeping up with a more athletic class. You are not going to get a six -pack from this kind of

practice though.

If you are restricted by age or a previous injury then Iyengar or Restorative will be gentle enough for

your needs. These yoga classes incorporate blankets, cushions and straps into the poses to make

them easier to accomplish. The only downside is that is it tricky to replicate the class at home since it

is very prop intensive. You could always invest in the props and then do the practice at home.

Calories burned in Restorative Yoga: 150 per hourSame as: a very slow walk

Partner Yoga, Couples Yoga and Acrobatic Yoga

All require that you have a partner that helps to adjust and assist you in getting in the poses.

Sometimes you juxatapose other times you mirror or create incredible shapes. The poses can range

from long held postures that are more restorative and passive in nature to very active poses that

require incredible concentration because you are balancing in the air. You are doing many of the

traditional postures butcombining your body with your partners to form a new pose. The poses can

make you feel very vulnerable since you are trusting someone else to be there to support you on a

kinesthetic level.
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Calories burned in Partner Yoga, Acrobatic Yoga and Couples Yoga: 175 per hour


If you have a specific goal in mind then you might want to look at tailored yoga classes such as those

geared towards couples, pregnant women or individuals seeking weight loss solutions. If you arepregnant and new to yoga you should only attend special prenatal yoga classes and make sure that

the instructor is properly trained. These classes often incorporate a mixture of styles to achieve the

goals of the students.

Key differences between Hatha And Vinyasa Yoga

There are various different types of yoga, some more advanced than others, but all work towards the

same goal. That is, they all seek to unify the mind, spirit, and body; and to increase strength and

flexibility. Poses are emphasized when the body is out of shape, in need of healing, or not flexible

enough. The different styles of yoga, however, approach the practice of asanas in individual ways.

Two of the most popular styles of yoga used today are Hatha Yoga, and Vinyasa Yoga. Although

vinyasa yoga is derived from hatha yoga, classes are very different. One of the features that make it

unique is the pace. Another is the way postures are linked together in a series of movements. This

produces effects in the body, especially in the cardiovascular system, that a moderate hatha yoga

class does not.

Hatha Yoga is a gentle and slower paced form of yoga, although it can bequite challengingphysically

when you move deeper into the practice of it. The word Hatha, when split in to ha and tha, meanssun and moon. This style is ideal for those that are new to yoga, and havent yet built up experience

or confidence. Due to its slower pace, it is easier for people to learn the principles, postures, and the

breathing methods involved in yoga.

Vinyasa Yoga, on the other hand, is a far faster paced, and more advanced form of yoga. Instead of

simply doing individual exercises on the mat, with pauses in between, the asanas are linked together

in synchronization with the in-flow and out-flow of breath. This produces a very dynamic effect, and it

allows heat to build up in the body. An increased body temperature helps loosen the muscles, and

people find they can go deeper into a stretch than if they were doing the posture in a more traditional

way.

Both Hatha and Vinyasa yoga offers a range of health benefits. There is certainly no reason why you

cannot start off using the slower paces Hatha Yoga, and once more experienced and flexible, move

on to practice the more challenging form of yoga, Vinyasa. Both offer a great way to increase mobility

in the joints, tone up your body, and find a sense of peace and stillness often lacking in daily activity

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yoga classes are options at almost every fitness center

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