Demystifying the Yoga Menu: Choosing the Best Form of Yoga for You

Often I hear someone say to me: “I want to try yoga. I have friends who do yoga and they recommended I try it. But I don’t know where to start.” It saddens me when I hear that someone hoping to benefit from yoga comes out of their first class either shell-shocked or bored to tears, and as a result never goes back. A lot of negative first experiences with yoga have much more to do with goodness of fit than anything else. Like psychotherapy, there are some common factors to what makes a yoga class high in quality (i.e. compassionate and educated teacher), but also like therapy, the diversity of approaches and techniques is immense.
 
If you are interested in starting a yoga practice, first ask yourself what you are hoping to get from yoga, and go from there.
 
Today I’ll be reviewing a few of the major forms of yoga. I will do my best to be as objective as possible, but want to acknowledge at the outset that I am myself a certified yoga instructor in the vinyasa school, and so this is the form of yoga I am most familiar with. However, I’ve practiced as a student in many forms of yoga, and can speak from personal experience about the benefits and challenges of each school. For the purposes of this post, I will not be going into great detail about the philosophies and theories behind each school of yoga, but rather focus on the lived experience of attending a class, so you can find the form of yoga most likely to fit your needs and have a successful first experience on the mat.

A Word About “Hatha”
I will not be spending too much time discussing hatha classes, simply because it is hard to predict what a hatha class will look like. Hatha is actually a word that captures all forms of yoga that involve movement (also known as asana), so hatha is a sort of catch all term. My experience of hatha classes has been that they tend to be advanced-beginner to intermediate in pace, and involve a sequence of postures that do not necessarily flow together, but rather meet a certain goal that the teacher has decided upon for that class (i.e. open the hips, back flexibility, etc.)
 
What About Hot Yoga?
If you see a class is heated, it means just that. The description of the class should list the heat of the room, ranging typically from 85 to 105. Heated classes ramp up everything. Emotions, difficulty, openness of the muscles. For all the scales below, add 2 points to athleticism for any hot yoga class and 1 point to pace, as hot yoga classes tend to move a little faster and are much more challenging. If you decide to try a hot yoga class, I would recommend going on an empty stomach and drinking plenty of fluids before, during, and after!
 
A Word About Assists
Many teachers give hands on assists. These are to correct alignment if you are doing something that could be harmful to your body, or to help you go deeper into a pose. If you are sensitive to being touched and would prefer not to be assisted, just tell the teacher before class. They will still help you with poses by modeling them for you or giving you verbal guidance, but they should respect your preference not to be touched.
 
Vinyasa
Athleticism: 7/10 (4/10 for Gentle or Beginners Class)
Pace: 7/10 (4/10 for Gentle or Beginners Class)
Focus: The breath
Who Is This Class For: The “I Want To Get Fit and Practice Mindfulness at the Same Time” Yogi
 
Vinyasa classes tend to be upbeat, set to music, and involve a lot of something  called “Sun Salutations,” which are sequences of postures that flow together and line up with your inhales and exhales. People come to vinyasa for a good workout as much as they do for moving meditation. While it can be difficult, any vinyasa instructor worth their salt should give modification options throughout class so that every pose is accessible to everyone in the class.
 
Yin
Athleticism: 2/10
Pace: 0/10
Focus: Opening muscles (connective tissue)
Who Is This Class For: The “I Want to Release Tension And Let It All Go” Yogi
 
Yin classes are the ones I most often recommend to new yogis and anyone who holds stress in their body in the form of muscular tension. Yin involves loooong holds (up to 5 minutes per pose), which allows the connective tissue in the body to release. If you tend to be fidgety, you might find yin challenging at first, however the rewards at the end are very apparent. Yin poses are almost entirely done on the floor.
 
Restorative
Athleticism: 1/10
Pace: 1/10
Focus: Relaxation
Who Is This Class For: The “I Really Need to Wind Down” Yogi
 
Restorative yoga is done almost entirely on the floor, similar to yin. Typically you use many props in a restorative class. The goal is to get the body as comfy as possible so that your mind and body can settle down. This class is a great choice for those with injuries in the body, or those who are more interested in the relaxation components of yoga than the fitness components.
 
Iyengar
Athleticism: 5/10
Pace: 5/10
Focus: Proper Alignment
Who Is This Class For: The “I Want to Do It Right” Yogi
 
Iyengar is all about proper alignment. The class is done with props and involves both seated and standing poses. There is a lack of “flow” from one pose to another, with greater focus on getting your alignment right for full benefit in each pose. This is a great class for those who are worried about accidentally injuring themselves through yoga, or those who want to develop a deeper sense of body awareness both on and off the mat. Regular attendance at Iyengar classes is sure to affect the way you hold your body in daily life.
 
Ashtanga
Athleticism: 9/10
Pace: 8/10
Focus: Tradition
Who Is This Class For: The “I Want Yoga To Be My Ultimate Spiritual Path” Yogi
 
Ashtanga is a more traditional lineage-based school. This is the school of yoga where  many of your instagrammable rockstar yogis practice, standing on their hands effortlessly and curling into beautiful shapes with their bodies. In ashtanga you move through one group of poses and mastering those before starting the next sequence. Ashtanga is a good choice if you want to really deep dive into the yoga world, and are open to some very spiritual and very challenging inner and outer work. As it involves dedication and commitment, teachers will likely encourage you to attend classes regularly, rather than on occasion.
 
Bikram
Athleticism: 9/10
Pace: 7/10
Focus: Mind Over Body
Who Is This Class For: The “I Want To Really Challenge My Body and Mind” Yogi
 
Bikram classes are definitely unique. The poses that make up a class are standardized, so you can go anywhere in the country and know what to expect. The classes are taught at blistering hot temperatures, the majority of the poses are standing with a significant number of them involving balancing on one leg, and there is no music. The goal of Bikram is to transcend the limitations of your mind, so focus is key. Drink a ton of water before and after, take breaks if you need to, and expect to be challenged. You’ll definitely feel a sense of accomplishment after doing this.
 
Kundalini
Athleticism: 3/10
Pace: 5/10
Focus: Spirituality
Who Is This Class For: The “I Want To Connect With God On The Mat” Yogi
 
Kundalini is a form of yoga that keeps strong ties to its Hindu and Sikh heritage. The classes focus on energy, awareness, and divine connection. There is a great deal of chanting and breath work to be had, and poses are designed to help you shift and release spiritual energy in your body. If you enjoy the more spiritual, ritual based aspects of Eastern traditions, this may be a good choice for you.  
 
 
Now that you know what each type of yoga means, you can decide for myself: what type of yoga is right for me? As always, when you arrive at your first class in any of these schools, let the instructor know you are new to this type of yoga and ask if there is anything you need to keep in mind to have a successful first experience. Namaste!