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How to Find the Right Style of Yoga for Your Body and Mind (Guide)

How to Find the Right Style of Yoga for Your Body and Mind (Guide) | Third Monk image 1

Yoga offers a host of health benefits, including stress relief and mental clarity, but many people don’t think it’s for them. There are, however, so many approaches to yoga—Ashtanga is a fast-paced flowing style while Kripalu combines gentle movements with a philosophy of compassion and mindfulness—that if you are interested, you should be able to find a yoga style that fits your needs and reap these great benefits. Here’s how to get started (or continue) on your individual yoga path.

Getting Started

One way to find which type of yoga is right for you is to think of why you might have been interested in yoga in the first place—or, perhaps, what you didn’t like about past yoga experiences. Consider whether you want a lot of physical intensity (do you like to sweat?) or gentle poses, if you’re recovering from an injury, want heightened spiritual awareness, and so on. Your preferences may also change from day to day or with the seasons (during the winter, some are drawn to heated yoga practices).

Nine Styles of Hatha Yoga

Here are nine internationally recognized styles of Hatha Yoga, ranging in intensity.

1. Ashtanga Vinyasa Yoga

Helps build strength, flexibility, and mental focus through a sequence of movements. Vinyasa is a flowing style of yoga which links the movements or asanas with breath work. Ashtanga yoga is a series of poses done in a quick-paced Vinyasa flow.

 

2. Jivamukti Yoga

Combines the physical style of Ashtanga with meditation and spiritual teachings. Think chanting and readings combined with standing poses and backbends. Developed in 1984 by David Life and Sharon Gannon, this style is described by the Jivamukti Yoga School as “a vigorously physical and intellectually stimulating practice leading to spiritual awareness.” The school claims that the average Jivamukti student knows more about the philosophy of yoga than most yoga teachers because of the emphasis on traditional teachings.

 

3. Bikram Yoga

Practiced in rooms heated to 105 degrees to help you sweat out toxins and keep flexible. If you like it hot, you’ll like Bikram. The 26 yoga postures developed by Bikram Choudhury, according to Bikram’s Yoga College of India , are designed to give every component of your body what it needs for maximum health and functioning.

 

4. Integral Yoga

A gentle, holistic practice meant to be incorporated at work, school, and everyday life. The Integral Yoga Institute of New York City says Integral yoga’s use of traditional postures can help develop “an easeful body, a peaceful mind, and a useful life.”

 

5. Iyengar Yoga

Focuses on experiencing each pose and proper alignment. Postures are held longer in Iyengar than they are in other yoga styles, and props like blocks, straps, and cushions are also encouraged. It’s one of the most popular styles of yoga in the US and was developed over seventy years ago by B.K.S. Iyengar.

 

6. Kripalu Yoga

Focuses on meditation and breathwork while promoting physical healing. Psychological and spiritual growth are big components of this school, and there’s a great emphasis on approaching yourself and others with compassion and kindness.

If you consider yoga as meditation in motion and are interested in transforming your life, Kripalu, “the yoga of life” may be for you. A variation called Kripalu Yoga Dance blends dance and yoga.

 

7. Kundalini Yoga

A branch of tantric yoga that emphasizes the wordless experience of yoga and heightened awareness. Kundalini was once a closely guarded secret, until Yogi Bhajan brought the practice to the West in 1969. Described by Bhajan’s 3HO foundation, the practice “combines breath, mudra [postures, usually of the hands], eye-focus, mantra, body locks, and postures in a precise, conscious manner to affect body, mind, and soul.”

Kundalini may be the school to explore if you’re interested in a philosophy of living or finding your true path in life, as well as physical benefits of yoga.

 

8. Sivananda Yoga

A slow-paced practice built around a series of 12 basic postures in tandem with “proper” habits and thinking. According to the International Sivananda Yoga Vedanta Centres, founded by a disciple of the Swami Sivananda, Sivananda teaches 5 principles of yoga: the basic postures for flexibility and strength, proper breathing, relaxation, a healthy vegetarian diet, and positive thinking and meditations.

 

9. Viniyoga Yoga

A customized yoga practice, where the poses and breath are synchronized according to the individual’s needs and interests. This adaptive approach to yoga is also holistic—incorporating breathwork, postures, sound, meditation, and readings. The American Viniyoga Institute says viniyoga is different from other yoga practices with its focus on repetition, holding of postures, and adaptation of the postures, breath, and sequences for different results.

 

There are several other types of yoga not mentioned here, offshoots and variations of the above as well. Yoga Journal’s Not All Yoga Is Created Equal is a great guide to some other styles not covered. You can also find a quiz there that may help you match your personality and body type to a yoga style.

> How to Find the Right Style of Yoga for You | LifeHacker

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How To Open The 7 Chakras (Guide)

How To Open The 7 Chakras (Guide) | Third Monk image 15

Open the Root Chakra (Red)

This chakra is based on being physically aware and feeling comfortable in many situations. If opened, you should feel well-balanced and sensible, stable and secure. You don’t distrust people around you for no reason.You feel present in what is happening right now, and very connected to your physical body. If it’s under-active: you tend to be fearful or nervous, and easily feel unwelcome. If it’s over-active: you may be materialistic and greedy.

 Root Chakra Mudra

  1. Use the body and become aware of it through physical activity like yoga or exercise, this will strengthen the root chakra.
  2. Ground yourself. Stand up straight then relax with feet shoulder width apart and slightly bend your knees. Move your pelvis forward a little and keep your body balanced so that your weight is evenly distributed over the soles of your feet by sinking your weight forward. Stay in this position for several minutes.
  3. After grounding yourself, sit cross-legged and let the tips of your thumb and index finger touch gently, in a peaceful motion, as shown in the picture above.
  4. Concentrate on the Root chakra and what it stands for, at the spot in between the genitals and the anus.
  5. Silently, yet clearly, chant the sound “LAM.” The A is pronounced as”ah” and the M is pronounced as “mng”
  6. All this time, let yourself relax, still thinking about the chakra, it’s meaning, and how it does or should affect your life.
  7. Keep doing this until you are completely relaxed. You may have a “clean” feeling.

Open the Sacral Chakra (Orange)

This chakra deals with feeling and sexuality. If open, feeling are released with liberty, and are expressed without you being over-emotional. You would be open to affinity and can be passionate as well as outgoing. You also have no problems based on sexuality. If it’s under-active: you tend to be unemotional or impassive, and are not very open to anybody. If it’s over-active: you tend to be sensitive and emotional all the time.

Sacral Chakra Mudra

  1. Sit on your knees with your back straight and relaxed. Lay your hands in your lap, palms ups, on top of each other. Left hand underneath, the palm touching the back fingers of the right hand, and the thumbs touch gently, as shown in the picture above.
  2. Concentrate on the Sacral Chakra and what it stands for, at the sacral bone (lower back).
  3. Silently, yet clearly, chant the sound “VAM.” The A is pronounced as”ah” and the M is pronounced as “mng”
  4. All this time, let yourself relax, still thinking about the chakra, it’s meaning, and how it does or should affect your life.
  5. Keep doing this until you are completely relaxed. Again, you may have a “clean” feeling.

Open the Solar Plexus Chakra (Yellow)

This chakra encircles confidence, especially when in a group. When open, you should feel in control and have good feeling of dignity in yourself. If it’s under-active: you tend to be passive and indecisive. You could be frequently apprehensive and this doesn’t reward you. If it’s over-active: you tend to be imperious and aggressive.

Navel Chakra Mudra

  1. Sit on your knees with your back straight and relaxed. Put your hands before your stomach, slightly below your solar plexus. Let the fingers join at the tops, all pointing away from you.
  2. Cross the thumbs and straighten the fingers, this is important, as shown in the picture above.
  3. Concentrate on the Solar Plexus Chakra and what it stands for, at the spine, slightly above the navel.
  4. Silently, yet clearly, chant the sound “RAM.” The A is pronounced as”ah” and the M is pronounced as “mng”
  5. All this time, let yourself relax even more, continuing to think about the chakra, it’s meaning, and how it does or should affect your life.
  6. Keep doing this until you are completely relaxed. You should have a “clean” feeling (for every chakra).

Open the Heart Chakra (Green)

This chakra is all about love, caring, and endearment. When open, you seem to be compassionate and friendly, always working in amicable relationships. If it’s under-active: you tend to be cold and unfriendly. If it’s over-active: you tend to be so “loving” towards people that you suffocate them, and you could be seen as selfish for it.

Heart Chakra Mudra

 

  1. Sit cross-legged and let the tips of your index finger and thumb touch on both hands. Put your left hand on your left knee and your right hand in front of the lower part of your breastbone, as shown in the picture above.
  2. Concentrate on the Heart Chakra and what it stands for, at the spine, level with the heart.
  3. Silently, but clearly, chant the sound “YAM.”
  4. All this time, continue to relax your body, and think of the chakra, it’s meaning, and how it does or should affect your life.
  5. Keep doing this until you are completely relaxed, and the “clean” feeling returns and/or intensifies within your body.

Open the Throat Chakra (Blue)

This chakra is based on self-expression and communication. When the chakra is open, expressing yourself is easy, and art seems to be a great way to do this. If it’s under-active: you tend not to speak too much, so you are classified as shy. If you lie often, this chakra can be blocked. If it’s over-active: you tend to speak so much, it annoys a lot of people. You could also be a pretty bad listener.

Throat Chakra Mudra

  1. Sit on your knees and cross your fingers on the inside of your hands, without the thumbs. Let the thumbs touch at the tops, and pull them up a bit, as shown in the picture above.
  2. Concentrate on the Throat Chakra and what it stands for, at the base of the throat.
  3. Silently, but clearly, chant the sound “HAM.” The A is pronounced as”ah” and the M is pronounced as “mng”
  4. All this time, keep on relaxing your body, thinking of the chakra, it’s meaning, and how it does or should affect your life.
  5. Keep doing this for about five minutes, and the “clean” feeling will intensify once again.

Open the Third Eye Chakra (Indigo)

Like it’s name, this chakra deals with insight. When open, you have excellent clairvoyance, and tend to dream a lot. If it’s under-active: you tend to look up to other people to think for you. Relying on beliefs too often, you also tend to be confused most of the time. If it’s over-active: you tend to live in a world imagination all day long. In the extremes, you could suffer from frequent daydreams or even hallucinations.

Third Eye Chakra Mudra

  1. Sit cross-legged and put your hands in front of the lower part of the breast. The middle fingers should be straight and touch the tops, pointing away from you. The other fingers are bent and touch at the two upper phalanges. The thumbs point towards you and meet at the tops, as shown in the picture above.
  2. Concentrate on the Third Eye Chakra and what it stands for, a little above the center of the two eyebrows.
  3. Silently, but clearly, chant the sound “OM” or “AUM.”
  4. All this time, relaxation of the body should come a bit naturally, and continue to think of the chakra, it’s meaning, and how it does or should affect your life.
  5. Keep doing this until the same “clean” feeling seems to come back or intensify.

Open the Crown Chakra (Violet)

This is the seventh and most spiritual chakra. It encircles a being’s wisdom and being one with the universe. When this chakra is open, prejudice disappears from your To Do list, and you seem to become more aware of the world and it’s connection to yourself. If it’s under-active: you tend to not be very spiritual, and may be quite rigid in your thoughts. If it’s over-active: you tend to intellectualize things all the time. Spirituality seems to come first in your mind, and if you are really over-active, you may even ignore your bodily needs (food, water, shelter)

WARNING: don’t use this meditation for the Crown Chakra if your Root Chakra is not strong or open. Before dealing with this last chakra, you need a strong “foundation” first, which the Root exercises will present to you.

Crown Chakra Mudra

  1. Sit cross-legged and lay your hand before your stomach. Let the little fingers point up and away from you, touching at their tops, and cross the rest of the fingers with the left thumb underneath the right, as shown in the picture above.
  2. Concentrate on the Crown Chakra and what it stands for, at the very top of your head.
  3. Silently, but clearly, chant the sound “NG” (yes, this chant is as hard as it looks).
  4. All this time, your body should now be totally relaxed, and your mind should be at peace. However, do not stop concentrating on the Crown Chakra.
  5. This meditation is the longest, and should take no less than ten minutes.