Hot Yoga vs Restorative Yoga: Which style is right for you?
Many times I have found myself in one of those conversations with a stranger - perhaps the person sitting next to me on a flight or similar situation - and the conversation turns to what I do for work. It often sounds like this,
Stranger: “What do you do for work?”
Me: “I’m a yoga teacher.”
Stranger: “Really? What style do you teach?”
Me: “Well, do you do yoga?”
Stranger: “I tried hot yoga once and I couldn’t handle it.”
There are variations on this conversation that I’ve had over and over. Although it is changing, over the years I have found that most people have very little exposure to the wide variety of yoga that is available. Most of their experiences have been at a gym where it’s included in their monthly pass and is generally fitness-oriented.
What kind of yoga is right for you?
If there is one thing that I wish I could communicate to people about yoga is that there is something for just about everyone. We are each unique and our needs are unique.
Whether you are brand new to yoga, have tried yoga a few times, or have only tried one or two styles, I’d like to introduce you to the wider world of yoga styles and encourage you to branch out and try a new teacher, school, or studio to open yourself up to different offerings.
If you like fitness, strength and challenge
If you are looking for fitness or strength combined with challenging your flexibility, Vinyasa, Power Yoga or what is sometimes called “Flow”, might be perfect for you. This style of yoga usually has its roots in Ashtanga Yoga as taught by the late K. Pattabhi Jois. I would describe these approaches as “intermediate level”. It’s helpful to have a grounding in most of the basic yoga poses before you attend a group class because they tend to move quickly from pose to pose and it can be challenging to keep up if you’re not familiar with yoga. These classes can be offered in Hot studios for added difficulty. Prepare to sweat! Bring a handtowel and a yoga towel to cover your mat and soak up the sweat. Otherwise your “sticky mat” will become a “slippery mat”.
If you prefer hot yoga
If your primary goal is flexibility, but you also like to be challenged, you might try Hot Yoga or what is often called “Hot Hatha”. Often, these classes are variations on a series of poses taught by a famous contemporary yoga teacher. The classes are repetitive and not fast paced so after attending a few classes, you’ll start to feel familiar in the routine.
If You Prefer a Slower, Alignment-Based Approach
If you prefer a slower-paced approach in a normal room temperature space, look for what is often called “Alignment-Based Yoga”. This style of yoga has its roots in Iyengar Yoga, taught by the late B.K.S. Iyengar. These classes can still be quite physically demanding in terms of both strength and flexibility, but the focus is more on exact body positioning and longer hold time. This style is great for those who need modifications due to injury, illness, or other limitations as poses are often offered with props such as blankets, blocks, straps, bolsters, chairs and the wall. If you are struggling in one of the class types listed above, you might seek out an alignment-based approach.
Yin Yoga: Slowing Down and Listening Inward
For those looking for quiet time and relaxation rather than a focus on fitness, Yin Yoga is a style that can often be found in many studios. In a Yin Yoga class, poses are held in a relaxed manner, sometimes with support such as bolster and blocks and sometimes unsupported. These longer hold times (2-5 minutes, typically) can allow for greater flexibility to develop in the muscles and connective tissue specifically because the nervous system is encouraged to down-regulate (parasympathetic nervous system).
Restorative Yoga: Making Space for Rest
The perfect class for those who are recovering from illness or injury, or need time to decompress and destress, is Restorative. Similar to Yin, poses are held for several minutes but typically the body is fully supported so that every muscle can relax completely. Restorative Yoga originates from the Alignment-Based approach listed above so you’ll find plenty of bolsters, blankets, straps, and blocks used.
Other Ways to Explore Yoga
Other types of yoga might include therapeutic yoga, which is typically taught one-on-one or in small groups but can also sometimes be taught in larger groups. Your individual needs will be addressed in these sessions.
“Gentle Flow” is similar to the Vinyasa style listed above, but taught in a slower pace that is accessible to a wider variety of abilities.
Beyond those listed above, there are many iterations of yoga sometimes even combining other practices such as Pilates, Somatic Movement, Weight Lifting (sometimes called “Yoga Sculpt”) and others. There are also styles of yoga that don’t do any asanas (postures) at all such as Bhakti Yoga (chanting) or Pranayama (breathing practices). If you are in a wheelchair or can’t get up and down off the floor, you can explore Accessible Yoga or Chair Yoga.
Finding the Right Yoga for Your Body and Mind
The most important thing to remember is that you can likely find a style and approach to yoga that meets your needs. Not every style is for every body or nervous system but there is a style of yoga out there for every body.
Having trouble finding a teacher or style that works for you? Reach out to me. I may be able to help you refine your search for the right approach to help you get the benefits you need most. You can email me at yoga@joannadunn.com