Yoga is the practice of a series of postures and breathing exercises designed to promote physical and mental well-being.

The first references to yoga can be found in Patanjali's Yoga Sutras, written around 200 years before our time. In this book, we understand the basics of yoga philosophy and how to apply it to all aspects of our lives.

The different types of yoga

There are several styles of yoga, each emphasising a specific aspect of the practice.

There are dynamic yogas in which the sequence of postures is done in rhythm with the breath, such as Ashtanga and Vinyasa, these are very physical classes, while softening and strengthening the body, the cardiovascular system is improved.

Iyengar which is a more static yoga emphasises the alignment of the body, here we take the opportunity to dissect each of the asanas, we develop an understanding of our body.

Hatha yoga is a gentle yoga that can be easily practised by older people.

It is important to find the style of yoga that suits us best, it depends a lot on our potential.

To enjoy the benefits of dynamic yoga, it is preferable to be in good general health and physical condition, otherwise it becomes difficult to follow the rhythm and there is a risk of injury.

If you have back problems and are not athletic, you should choose a less dynamic yoga, where you take the time to explain the poses, such as Iyengar and Hatha.

Other types of yoga

While the classical postures have remained the same for thousands of years, Hatha Yoga has evolved and taken on different forms, especially in the 20th century.

Each style of yoga combines postures, breathing exercises and meditation in a more or less energetic or gentle, lively or calm way.

Here are the most common yogas in the West.

Anusara

A new form of yoga created by John Friend in 1997.

It quickly became popular and is now practised in 70 countries.

Its core philosophy is to celebrate the heart and see the good in everyone and everything.

Ashtanga

Characterised by the synchronisation of breathing with rapid sequences of increasingly demanding postures.

This dramatically increases metabolism and body temperature.

Ashtanga is excellent for stamina.

In the United States, a particularly dynamic form has been developed called Power Yoga.

Integral yoga

Developed in the United States in the 1960s, it offers a balanced integration of postures, breathing, meditation and relaxation. (Not to be confused with Sri Aurobindo's spiritual approach, also known as integral yoga.)
 
Iyengar

Disciplined and rigorous courses where we insist on the alignment of the limbs and especially the spine; very health oriented.

No spiritual connotation, but the meditative aspect is present.

 Kripalu

A dance of body, mind and energy with an emphasis on breathing techniques.

Particularly beneficial for the cardiovascular, digestive and nervous systems.

 Kundalini

Its main aim is to awaken kundalini, the primal healing energy.

The approach works on meditative awareness through sequences of postures.

 Sivananda ou Vedanta

The courses are run by the Sivananda organisation in its own centres.

The emphasis is on positive thinking, meditation, breathing, relaxation and diet.

The spiritual aspect is very strong.

 Sudarshan Kriya

This form of yoga was created by Sri Sri Ravi Shankar in the early 1980s.

Now practised in more than 140 countries, it relies heavily on breathing to bring the body and mind into balance.

 Viniyoga

It is characterised by the integration of movement with breathing and personalised teaching that adapts to each individual.

Prenatal Yoga

These are classes designed to meet the specific needs of pregnant women.

The instructor then chooses specific exercises (posture and breathing) to help you overcome the difficulties associated with pregnancy, facilitate the stages of labour and help you regain your physical balance after birth.

The benefits of yoga

Today, when we talk about yoga, we mainly mean the practice of asanas and pranayamas, the postures designed to soften and strengthen the body and the breathing exercises that regulate the flow of vital energy.

Yoga has many physical benefits, particularly muscle relaxation (yoga poses are varied to stretch all the major muscle groups).

Some poses help to build muscles gently, others work more on balance.

With regular practice, we can correct postural imbalances that have developed over a lifetime, greatly reducing chronic back problems.

Yoga helps to reduce stress.

During the class, attention is focused on the body and breathing, we are in the "here and now", which is a form of meditation.

On the mat we are invited to take time to listen to the body, attention is constantly brought back to the breath, we develop our ability to concentrate.

For example, the balancing exercises require all our attention to maintain our posture.

Yoga poses to do at home

If you're practising at home, it's best to do simple poses so you don't hurt yourself, such as:

The triangle (trikonasana):

Stand with your feet together, step forward with your right foot, place your right hand on your right ankle and raise your left arm skywards, trying to keep your chest in line with your right leg.

Repeat on the other side.

Child's Pose (Balasana):

This is excellent for relieving tension in the lower back.

Kneel down, feet and knees together, then place your forehead on the floor in front of you and bring your arms in front of your body, listening to your breathing.

A yoga session in practice

Classes can vary greatly from one type of yoga to another.

In dynamic yoga, the whole body is warmed up at the beginning of the class, emphasising the muscle group the teacher has chosen to work on.

Once warmed up, we progress in the intensity of the practice with the sequence of standing poses and balancing poses.

The last part of the class is aimed at lowering the heart rate and bringing it back to normal, so we favour stretching in sitting and lying positions.

We conclude the session with the dead body pose or "Shavasana", which consists of lying on the back and relaxing all the muscles of the body.

What equipment do I need for a yoga class?

The practice of yoga does not require much equipment, just a mattress for comfort, in certain styles of yoga, especially Iyengar, you can use 'bolsters', which are large cushions on which you can rest part of your body.

The yoga teacher: what is his or her training?

The yoga teacher should complete a minimum of 200 hours of training, which can be supplemented with 300 hours of training to deepen their knowledge and improve their teaching techniques.

In conclusion, yoga is an art of living and a complete physical activity for the body and mind.

Practicing yoga brings real benefits, improving strength and flexibility, as well as reducing stress and anxiety.