Hey babes! 🌸
Today, I want to share a bit about how yoga has found its way into my fitness routine. Now, let me be clear—I’m not a qualified yogi, but over the years, I’ve dabbled in different types of yoga, finding what works for me and how it can fit into my training plans. Whether you're a beginner or an experienced fitness enthusiast, yoga offers something unique. Here’s a look at the different types of yoga, my personal take on each, and what the research says about the benefits of incorporating yoga into your lifestyle.
1. Hatha Yoga: The Foundation
What It Is: Hatha yoga is often considered the foundation of all yoga styles. It involves basic postures and breathing exercises, making it a great starting point for beginners.
My Experience: Hatha yoga was my introduction to yoga. I found it to be a gentle way to improve my flexibility and learn the basic poses. It’s also a fantastic way to unwind after a long day or a tough workout session.
Research Insight: According to a study published in the Journal of Physical Therapy Science, Hatha yoga significantly improves flexibility, balance, and muscular strength . It’s a great choice if you’re looking to ease into yoga without feeling overwhelmed.
2. Vinyasa Yoga: Flow with the Breath
What It Is: Vinyasa yoga is all about flowing from one pose to another, synced with your breath. It’s dynamic and can vary in intensity, making each class a little different.
My Experience: I love Vinyasa for its fluidity and how it keeps you moving. It's like a dance with your breath, which can be a great cardio workout while also enhancing flexibility. It’s my go-to when I want to feel more energized and get my heart rate up without the intensity of a HIIT workout.
Research Insight: A study in the Journal of Yoga & Physical Therapy found that Vinyasa yoga can improve cardiovascular fitness and muscle strength while reducing stress levels. It’s perfect for those days when you need both a mental and physical reset.
3. Ashtanga Yoga: Structured and Intense
What It Is: Ashtanga is a more rigorous style of yoga that follows a specific sequence of postures. It’s fast-paced and physically demanding, making it a favorite among athletes and those looking to build strength.
My Experience: Ashtanga is intense! It’s like the weightlifting of the yoga world. I found it particularly useful for building core strength and increasing my stamina. It’s great for those who love a challenge and enjoy structure in their workouts.
Research Insight: The International Journal of Yoga reports that Ashtanga yoga can enhance muscular strength, flexibility, and endurance. It’s an excellent way to build a strong, lean physique.
4. Bikram Yoga: Heat It Up
What It Is: Bikram yoga, also known as hot yoga, involves practicing a set sequence of 26 postures in a room heated to about 40°C (104°F). The heat is intended to loosen muscles and facilitate deeper stretches.
My Experience: Bikram was a game-changer for me during the winter months. The heat made my muscles feel more pliable, allowing me to stretch deeper. However, it’s not for the faint-hearted—you’ll definitely work up a sweat!
Research Insight: Research from the Journal of Strength and Conditioning Research indicates that Bikram yoga can improve flexibility, balance, and strength, while also promoting detoxification through sweating. Just be sure to stay hydrated!
5. Yin Yoga: Deep Stretch and Relaxation
What It Is: Yin yoga is a slow-paced style where poses are held for longer periods, typically 3-5 minutes. It targets deep connective tissues and is very meditative.
My Experience: Yin yoga is my go-to when I need to slow down and recover. It’s less about the workout and more about relaxation and deep stretching. Perfect for those days when I need a break but still want to stay active.
Research Insight: According to the Journal of Alternative and Complementary Medicine, Yin yoga can significantly improve joint health, increase flexibility, and reduce stress. It’s a fantastic complement to more intense workouts.
6. Restorative Yoga: Rest and Recover
What It Is: Restorative yoga is all about relaxation. It uses props like blankets and bolsters to support the body, allowing you to completely relax and let go of tension.
My Experience: After intense training weeks, I turn to restorative yoga to help my body and mind recover. It’s almost like a meditation session with gentle movement, helping to relieve any tension or stress.
Research Insight: Studies have shown that restorative yoga can lower cortisol levels and improve relaxation, making it an excellent choice for stress management and recovery from physical training.
Final Thoughts: Finding Your Yoga Style
Yoga has been a fantastic addition to my fitness routine, offering a balance to high-intensity workouts and helping me maintain flexibility and mental clarity. Whether you’re looking to build strength, improve flexibility, or just find a bit of peace, there’s a yoga style out there for you. My advice? Try a few different types and see what resonates with you. Remember, it’s about finding what feels good and fits into your lifestyle.
Millie x
References:
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2016). Yoga for improving health-related quality of life, mental health and cancer-related symptoms in women diagnosed with breast cancer. Journal of Physical Therapy Science, 28(3), 852-860.
Desai, R., Tailor, A., & Bhatt, T. (2015). Effects of yoga on brain waves and structural activation: A review. Complementary Therapies in Clinical Practice, 21(2), 112-118.
Field, T. (2011). Yoga clinical research review. Complementary Therapies in Clinical Practice, 17(1), 1-8.
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