Yoga Styles

Ananda Yoga (Ananda ‘bliss’; yoga ‘union’, thus “union through bliss”), or its full name, Ananda Yoga for Higher Awareness, comes from the tradition of Paramhansa Yogananda. Swami Kriyananda, a direct disciple of Yogananda, frequently demonstrated Yogananda’s hatha yoga approach to the public. Ananda Yoga’s purpose is to prepare the student for meditation, and is based on Yogananda’s Kriya Yoga teachings. The postures are enhanced by the use of affirmations, and by the emphasis of relaxing deeply into the poses.

Ananda Yoga is an attempt to bring Hatha Yoga (the science of yoga asanas, or postures) back “under the wing” of its predecessor, Raja Yoga (“royal yoga”). Its full name, Ananda Yoga for Higher Awareness, reflects its main goal of raising the student’s level of awareness. Ananda Yoga includes Hatha Yoga, asana (literally means “posture” or “a steady, comfortable position”) and pranayama (prana ‘life-force’; yama ‘control’), along with meditation and the classical teachings of yoga philosophy.

Ananda Yoga differs from other styles of yoga in several ways. First, it’s designed to prepare the student for meditation; it uses affirmations associated with each posture; it includes Paramhansa Yogananda’s Energization Exercises, which directs the body’s life force to different parts of the body.

Paramhansa Yogananda developed his “Energization Exercises” as a method for increasing the flow of life-force and strengthening the entrie body. In addition, Yogananda taught that they help the student understand the body as energy.

Ananda Yoga is a relaxation-based practice, though it also includes some strenuous techniques. It teaches that relaxation is a necessary prerequisite to Self-Awareness.

Anusara Yoga is a modern school of yoga started by John Friend in 1997; it is a popular hatha yoga style with a Tantric philosophy. Friend continues to take an active role leading the expansion of the school and training (and certifying) teachers.

The emphasis of the school is on a set of “Universal Principles of Alignment” which underlie all postures, “heart opening” postures and the spiritual/meditative benefits of hatha yoga.

Attainable bliss and joy in practice and everyday life are an important aspect of the underlying philosophy of this school. Many western students with a modernist bent find this school attractive.

The underlying philosophy of this school of hatha yoga is Tantric in nature. As such, the manifest universe (perceived through our senses and mind) is seen as a manifestation of the Divine. The nature of the Divine ? God, the undifferentiated Absolute, the Essence of everything and everyone, the Transcendental ? is pure bliss. The nature of God, by its very definition, is absolute and free of any limitations.

In a grand game of hide and seek, the Absolute seeks to experience its own blissful nature by creating a vast, infinite diversity of form.

The practice of Anusara Yoga can be broadly categorized into three parts: Attitude, Alignment, and Action.

Attitude

The concept of Attitude is related to the Tantric concept of Iccha Shakti, which is defined as the energy or power of fullness, or will. The concept of Attitude is related to the heart. Attitude, according to John Friend, is the “power of the heart as the force behind every action or expression in an asana.” It is "the aspiration to reawaken to our divine nature, and the celebration of life."

Alignment

The concept of Alignment is related to the Tantric concept of Jnana Shakti, which is defined as the energy or power of awareness. The concept of Alignment is related to the mind. Alignment, according to John Friend, is the "mindful awareness of how various parts of ourselves are integrated and interconnected."

Action

The concept of Action is related to the Tantric concept of Kriya Shakti, which is defined as the energy or power of action. The concept of Action is related to the body. Action, according to John Friend, is the "natural flow of energy in the body, which provides both stability and joyful freedom."

John Friend draws the following analogy on the use and interplay of Attitude, Alignment, and Action in one’s yoga practice:

A musician (yogi) makes music (performs an asana) by expressing his heart (Attitude) through the playing (Action) of a properly tuned instrument (Alignment of the body). The highest expression of an asana (the most beautiful music that a musician can potentially play with a particular instrument) occurs when the instrument of the body is optimally Aligned, the Action is strong and balanced, and the Attitude is spiritually pure and powerful.

The Ashtanga Vinyasa series is said to have its origin in an ancient text called the Yoga Korunta, compiled by Vamana Rishi, which Krishnamacharya received from his Guru Rama Mohan Brahmachari at Mount Kailash.

Krishnamacharya has had considerable influence on many of the modern forms of yoga taught today. Among his students were many notable present-day teachers such as B.K.S. Iyengar, Indra Devi, his son T.K.V. Desikachar, his grandson Kausthub Desikachar, along with Sri K. Pattabhi Jois and Yogacharya Shivaji Mizner. Krishnamacharya was well known for tailoring his teachings to address specific concerns of the person or group he was teaching[citation needed], and a vinyasa series for adolescents is a result of this[citation needed]. When working under the convalescing Maharaja of Mysore, Krishnamacharya set up a shala, or yoga school in the palace grounds and adapted the practice outlined in the Yoga Korunta for the young boys who lived there[citation needed]. Vinyasa has since been thought of as a physically demanding practice, which can be successful at channeling the hyperactivity of young minds. This system can also be used as a vessel for helping calm ongoing chatter of the mind, reducing stress and teaching extroverted personalities to redirect their attention to their internal experience.

This style of yoga is characterized by a focus on vi?y?sa, or a dynamic connecting posture, that creates a flow between the more static traditional yoga postures. Vinyasa translates as linking and the system also implies the linking of the movement to the breath. Essentially the breath dictates the movement and the length of time held in the postures. Unlike some Hatha yoga styles, attention is also placed on the journey between the postures not just the postures themselves. The vi?y?sa ‘flow’ is a variant of S?rya namask?ra, the Sun Salutation. The whole practice is defined by six specific series of postures, always done in the same order, combined with specific breathing patterns (ujj?y? breathing).

A standard vi?y?sa consists (for example) of the flow from catura?ga, or plank, to catura?ga da???sana, or low plank, to ?rdhva mukha ?v?n?sana or upward-facing dog, to Adho Mukha Svanasana, or downward-facing dog. The purpose of vi?y?sa is to create heat in the body, which leads to purification of the body through increased circulation and sweating. It also improves flexibility, as well as tendon and hard tissue strength, allowing the student to practice advanced ?sanas with reduced risk of injury.

There are six series altogether. Each sequence typically begins with 10 Sun Salutations and the standing poses. This is referred to as the “opening sequence”. The student then moves to either the Primary, Intermediate, Advanced A, B, C, or D, depending on his or her skill level, a back-bending sequence, finally closing with a set of inverted postures, referred to as the “finishing sequence”. Ashtanga Yoga is traditionally taught in Mysore style (supervised self practice), where each student moves through the practice at his or her own pace and level. In the West, it is more common to find classes devoted to a specific series, and guided by an instructor.

Bikram or hot or fire yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which is said to rid the body of toxins. It also makes the body very warm, and supposedly therefore more flexible.

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver postive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation.

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released.

Traditional Hatha Yoga is a holistic yogic path, including moral disciplines, physical postures (asanas), purification procedures (shatkriyas), poses (mudras), yogic breathing (pranayamas), and meditation. The Hatha yoga predominantly practised in the West consists of mostly asanas understood as physical exercises. It is also recognized as a stress-reducing practice.

Hatha Yoga is one of the two branches of Yoga that focuses on the physical culture, the other one being Raja Yoga. Both of these are commonly referred to as Sadanga Yoga, i.e., Yoga of six parts (‘sad’ meaning six and ‘anga’ meaning limbs). The six limbs are described below in detail. Svatmarama emphasizes many times in his Hathapradipika text that there is no Raja Yoga without Hatha Yoga and no Hatha Yoga without Raja Yoga. The main difference is that Raja Yoga uses asanas mainly to get the body ready for prolonged meditation, and hence focuses more on the meditative asana poses: Lotus Posture Padmasana, Accomplished Posture Siddhasana, Easy Posture Sukhasana and Pelvic Posture Vajrasana. Hatha Yoga utilizes not only meditative postures but also cultural postures. Similarly, Raja Yoga’s use of Pranayama is also devoid of extensive locks Bandhas.

Hatha represents opposing energies: hot and cold (fire and water, following similar concept as yin-yang), male and female, positive and negative. Hatha yoga attempts to balance mind and body via physical postures or “asanas”, purification practices, controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance and strength and are practised to improve the body’s physical health and clear the mind in preparation for meditation in the pursuit of enlightenment. However if an individual has too much phlegm or fat then purification procedures are a necessity before undertaking pranayama.

Ashtanga is the yoga of Patanjali, the compiler of the Yoga Sutras. It is composed of eight limbs: Yama and Niyama, which are ethical obligations; Asana; Pranayama, which is breath control; Pratyahara, which is sense withdrawal; Dharana, which is concentration; Dhyana, which is meditation; and Samadhi, which is the experience of unity with God. The eight limbs are more precisely viewed as eight levels of progress, each level providing benefits in and of itself and also laying the foundation for the higher levels. Frequently Ashtanga Yoga of Patanjali is being confused with Raja Yoga, Patanjali nowhere in his sutras uses the term Raja Yoga.

Note: Hatha Yoga consists of six limbs focused on attaining Samadhi. In this scheme, the six limbs of Hatha Yoga are defined as Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. The basic text of Hatha Yoga is Hathapradipika by Svatmarama, a grand desciple of Sahajananda (from the lineage of Sopana, the younger brother of Jnaneshwar Maharaj of Alandi near Pune). An important part of hatha practices is awakening of Kundalini. The signs of success in hatha yoga are slenderness of the body, cheerful face, hearing mystical sound, bright eyes, sense of well-being, control over the bindu, increase in gastric fire and purification of the nadis.

Bikram or hot or fire yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which is said to rid the body of toxins. It also makes the body very warm, and supposedly therefore more flexible.

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver postive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released.

Iyengar Yoga, created by B.K.S. Iyengar, is a form of yoga known for its use of props, such as belts and blocks, as aids in performing asanas (postures). It is firmly based on the traditional eight limbs of yoga as expounded by Patanjali in his Yoga Sutras, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (Dharana) and meditation (Dhyana).

A form of Hatha Yoga, it focuses on the structural alignment of the physical body through the development of asanas. Through the practice of a system of asanas, it aims to unite the body, mind and spirit for health and well-being. This discipline is considered a powerful tool to relieve the stresses of modern-day life which in turn can help promote total physical and spiritual well-being.

Iyengar Yoga is characterized by great attention to detail and precise focus on body alignment. Iyengar pioneered the use of “props” such as cushions, benches, blocks, straps, and even sand bags, which function as aids allowing beginners to experience asanas more easily and fully than might otherwise be possible without several years of practice. Props also allow tired or ill students to enjoy the benefits of many asanas via fully “supported” methods requiring less muscular effort.

Standing poses are emphasized in Iyengar Yoga. They build strong legs, increase general vitality, and improve circulation, coordination and balance, ensuring a strong foundation for study of more advanced poses.

Unlike more experiential approaches where students are encouraged to independently “find their way” to the asanas by imitating the teacher, an Iyengar Yoga class is highly verbal and precise, with misalignments and errors actively corrected. Iyengar teachers complete at least 2 years of rigorous training for the introductory certificate. They may complete subsequent intermediate levels and senior levels of certification, potentially entailing a decade or more of training.

Iyengar also developed extensively ways of applying his practice to various ailments, diseases, and disorders. Many of these sources of suffering, from chronic backache to immunodeficiency to high blood pressure to insomnia to depression to menopause, have specific programs of Iyengar yoga associated with them. These programs are formulated in their most advanced form at the center of Iyengar Yoga: the Ramamani Iyengar Memorial Yoga Institute located in Pune, India.

Iyengar never intended to create a discrete branch of yoga called “Iyengar Yoga” - this was a name applied to his style by his students.