Choosing a yoga practice

Human performance optimization means maximizing your fitness holistically, and yoga may be the ideal activity to optimize your performance. Yoga is a comprehensive workout activity that is being studied as a way to enhance mental and physical performance by boosting the mind-body connection. Previous HPRC articles on yoga and mindfulness introduced the benefits of regularly practicing yoga, but if you have researched yoga practices, you will know that several forms of yoga are observed around the world, based on a broad range of principles. With yoga studios offering various practices, it may be confusing as to which would help you reach your goals. When choosing a practice, you first need to identify the goals you hope to attain and then select a form consistent with those goals. While it would be an endless task to research all the types of yoga, MedicineNet has identified four popular yoga types practiced in the United States.

Hatha yoga is the most popular form of yoga in the United States. You’ve probably heard of this type throughout the media and medical literature. The focus is on integrating breathing with the asanas (poses), which helps you relax while stretching and working your muscles. This popular method is known particularly for its stress-reducing benefits and is often recommended for beginners or those who have limited physical abilities.

Kundalini yoga focuses on balancing energy within the body and directing it toward the seven chakras by quickly getting into the poses while being mindful of breathing, chanting mantras (words or phrases used to elevate consciousness), and meditation. This form emphasizes self-awareness.

Bikram yoga, often referred to as “hot yoga,” consists of 26 postures practiced in a room with a temperature of 105°F and relatively high humidity. The principle behind the heat is it allows you to be more flexible and removes toxins from your body as you perform the postures. These claims have not been substantiated by evidence-based research, but Bikram yoga has become very popular in reaction to anecdotal accounts of success. There is risk of dehydration and cardiac problems associated with this form, so before you try it out, consult your doctor.

Ashtanga yoga is also known as “power yoga.” This practice is based on the principle of clearing the mind by challenging your body with vigorous movement. It couples breathing techniques with rapid progression to increasingly more difficult asanas, which builds strength and endurance. This fast-paced practice provides a more physically demanding routine that releases tension. This form may not be suitable for those who do not have a certain minimum level of physical activity experience.

These are just four types of yoga you can incorporate into your life depending on your performance optimization goals. Try exploring the different types, and see which form works best for you and your objectives. If you would like additional information, this article from the Yoga Journal provides a good review and a longer list of yoga practices and descriptions.