Yoga styles and the science that supports the benefits they offer
Illustration by Vanessa Lovegood
by Jael Bore
Yoga's roots can be traced back to ancient India, where it emerged as a holistic approach to physical, mental, and spiritual well-being. The word yoga itself is derived from the Sanskrit word yuj, which means to unite or join. This reflects the fundamental goal of yoga — the union of mind, body, and spirit. Throughout history, yoga has evolved through various forms and styles, including Hatha, Vinyasa, Ashtanga, and Kundalini, each offering its unique approach to achieving this union.
Ashtanga yoga
Ashtanga is a traditional form of yoga combining vigorous exercise and controlled breathing to induce a meditative state through its physical practice. It is recommended for building strength, purifying the nervous system, and calming the mind. A study published in Springer supported the effectiveness of Ashtanga yoga in improving psychological well-being.
Hatha yoga
Hatha yoga is a branch of yoga that focuses on physical postures, breath control, and meditation to achieve balance and harmony in the body and mind. The word hatha is derived from the Sanskrit words ha (sun) and tha (moon), which represent the balance of opposing forces. The science of Hatha yoga involves a combination of physical postures (asanas), breath control (pranayama), and meditation techniques. The physical postures are designed to stretch, strengthen, and balance the body, while the breath control techniques help to calm the mind and increase oxygen supply to the body's tissues. While Hatha yoga has its roots in ancient Indian traditions, it has been adapted and popularized in the West in recent years, and many studios and fitness centers now offer classes in this style of yoga. Clinically, Hatha yoga is one of the Complementary Therapies in Medicine
Kundalini yoga
Kundalini yoga is 'the yoga of awareness' that unites the infinite with the finite through a series of actions, movements, and chanting. Kundalini yoga, once a secret practice reserved for royalty and devoted followers, became accessible to everyone in the early ‘70s when Yogi Bhajan introduced it to the United States. Gurmukh Kaur Khalsa is considered the queen of Kundalini yoga — she is a world-renowned yoga teacher based in Los Angeles. “Is it fun, does it make me feel good, and is it also challenging? If all those three things I can affirm, then to me it’s so worth doing,” she says.
Vinyasa yoga
Vinyasa places a strong emphasis on linking breath (pranayama) with movement. This helps to increase mindfulness and awareness during the practice. Regular practice of Vinyasa yoga can improve both strength and flexibility. The dynamic nature of the practice challenges various muscle groups.
Continuous movement and controlled breathing can also have cardiovascular benefits, helping to increase heart rate and improve overall fitness according to FASEB.
One of the remarkable aspects of yoga is its inclusivity. Yoga transcends age, gender, and physical abilities. It is not confined to any specific group; rather, it is open to all who seek its benefits. Whether you're a busy professional, a senior citizen, an athlete, or someone dealing with physical limitations, you can hit the mat. Media has played a significant role in making yoga accessible to a global audience. Online platforms, such as YouTube, TikTok, Instagram, and various sites and apps, offer a wide selection of classes catering to diverse needs and skill levels. In the r/yoga subreddit, you can find a variety of discussions — from beginner tips and yoga poses to advanced techniques and mindfulness practices. It's a supportive community where members often share their progress, seek advice on specific poses or injuries, and even post inspiring yoga-related content while connecting with like-minded individuals.
In conclusion, the ancient wisdom of yoga is not merely spiritual or philosophical; it is deeply rooted in science. Studies have explored the physiological and psychological effects of yoga. Yoga is known to reduce stress and anxiety by modulating the body's stress response, lowering cortisol levels, and promoting relaxation. Additionally, a clinical trial testing psychological mechanisms shows that yoga enhances flexibility and strength, improving overall physical health. It also fosters mental clarity, as the practice of mindfulness and meditation sharpens cognitive abilities.