How to Choose a Yoga Class

Felicia M. Tomasko

You’ve decided its time to try a yoga class—or you’ve unfurled your mat in different classes and you haven’t quite found the right one. Yoga is not a one-size-fits-all activity and sometimes it can take experimenting with different classes, to find the style and teacher that’s right for you.

When looking for a yoga class, there are some factors to keep in mind. First, there is a lot of variety among styles. Second, even within a particular style or tradition of yoga practice, individual teachers can bring a wide range of levels of experience, personalities and specialties within the practice.

It can be challenging to decipher the labels on a yoga schedule whether you’re scoping out a spa, yoga studio or health club, but here are a few guidelines to figure out the names of yoga classes. Most yoga that incorporates a combination of physical postures, called asana, along with breathing, relaxation and traditionally meditation is hatha yoga. Different classes will incorporate different degrees of these components. Some classes will not feature meditation, and will instead focus predominantly on physical postures. Other classes will have different degrees of emphasis on the breath. The degree of difficulty of physical postures can vary widely as well.

As mentioned, most of the different types of yoga classes offered are varieties of hatha yoga, but will variations on a familiar theme, with similar poses and even the same sequences, or poses in a particular order. Some common hatha yoga classes include Ashtanga, Iyengar, Bikram, Anusara, Forrest, vinyasa or flow, power, yin, restorative, gentle and therapeutic. There are other styles of yoga which come from different traditions, but still include combinations of posture, breath and meditation. Kundalini and Tibetan yoga are two of these. Some of the features of these styles and traditions will be discussed later in this article.

Certification of Teachers

Since there is so much variety in the world of yoga, different traditions and schools have varying certification programs. There is a central registry for yoga teachers. The Yoga Alliance is a voluntary registry; teachers enrolled have documentation that they have completed a minimum level of training. There are different levels of registration with Yoga Alliance and some teachers have completed additional training or have specific amounts of teaching experience. Yoga Alliance registered teachers are identified by the initials RYT and are listed on the organization’s website: www.yogaalliance.org. The Yoga Alliance website also features information on yoga.

Many teachers have their bio along with information about their training and experience on a studio or club website. If you have specific concerns or questions, feel free to ask the teacher. But training, certifications and experience notwithstanding, the most important consideration when looking for a teacher is if they are a good fit for you.

Finding a Good Fit

When deciding if a teacher is a good fit, there are some questions you can ask yourself. For example, do you feel comfortable in their class? Can you understand their instructions? Is the amount of challenge appropriate for your level of expertise? Does the teacher adjust or correct students during class? Is the level of interaction comfortable for you? Do you feel safe in class or are you being pushed beyond your limit? While stretching your limits is important, you want to find a balance between challenge and comfort. Yoga (like any fitness and mind/body activity) should not be painful and avoiding injury is important.

In addition to the mechanics of the class, do you like the teacher? Many styles of yoga include meditation or encourage spiritual practice, so the relationship between student and teacher can be important. It can sometimes even be inspiring, so determine if the teacher is someone you like, and can respect and trust.

There are also some questions you can ask of the teacher to determine their familiarity with yoga practice. As mentioned earlier, since there is some variety in training programs, you may want to know if your teacher trained in a weekend program or in a long-term training. And, does the teacher participate in continuing education programs? A teacher’s own yoga practice adds to their teaching. Someone who doesn’t practice yoga themselves, or does not practice often may not be the best teacher. But, most teachers do practice, and in fact, many people teach yoga because they enjoy the practice themselves. So, look for someone who is passionate about yoga and the practice.

When trying out different styles and teachers, you may find more than one that you like. You may even like different types of practice on different days. While some people commit to a consistent type of practice, others mix and match or experiment, depending on the circumstances. Relaxation-based styles like restorative can complement a stronger practice on recovery days. A yin practice which includes long sessions of hip openers can stretch chronically tight areas of the body and can even help focus the mind.

Demystifying Yoga

The following are some brief descriptions of some different styles or traditions. You can ask teachers or surf the web for more detailed information. When trying out different styles, it is important to remember that two different teachers, even in the same style, can vary widely.

Ashtanga

Ashtanga is a vinyasa-based practice that involves a specific series of poses that are linked with the breath, which is the very definition of vinyasa. The Ashtanga series includes sun salutations, standing poses, inversions (going upside down) and seated postures. An Ashtanga session ends with relaxation and breathing. Traditionally it is practiced up to six days a week with the new and full moon designated as days off (“moon days”). It is a strong practice because between many of the poses, a “vinyasa” or transition sequence is done that involves jumping back and moving through a series of strength-building poses. Many classes are “Mysore style” which means that students move through the set sequences at their own pace while the teacher corrects and adjusts students. The practice is done without music.

Iyengar

There can be a great deal of variety in Iyengar classes as to whether or not they include holding stationary poses or involve movement with the breath, but generally Iyengar classes focus primarily on alignment. This can be a good style for someone who enjoys precision, who is just learning yoga and wants to focus on form or people with injuries who are trying to correct physical imbalances. Props including blankets, bolsters, straps, blocks and chairs are frequently used. Traditional Iyengar classes include some restorative classes or poses throughout the course of a month. Classes often include instruction in breath and meditation and are usually done without music.

Bikram

This is the style that is done in a room heated to at least 100 degrees—if not more, making it a practice that is not for the faint of heart. To enjoy Bikram, you have to enjoy sweating. Bikram (named for Bikram Choudhury, who developed the sequence) classes utilize a challenging set sequence of 26 poses, done twice, holding the pose for a specified amount of time. There is a lot of consistency from class to class.

Anusara

Developed by former Iyengar teacher John Friend, the word anusara in Sanskrit (the ancient language of India and written language of yoga), means flowing with grace. A set of alignment cues, identified as the universal principles of alignment, are taught in class. Along with alignment, classes emphasize practicing with joy and connecting to the physical and energetic heart.

Forrest

Forrest yoga is also named for a person (Ana Forrest) who teaches a strong practice that includes different types of postures to develop core strength and build connection to stronger abdominal muscles. The difficulty of the practice is designed to push students to their physical and mental edges to both progress in the practice as well as learn patience. Classes are often in heated room (although it is a mild level of heat as compared to a Bikram class).

Flow or Vinyasa

Classes labeled “flow” will include moving from posture to posture, usually linking the movement with the breath. (The word vinyasa, in Sanskrit, means moving with the breath.) Movement can be fast or slow and will include sun salutations along with other moving sequences. Many teachers use music in flow classes and the session will often include warming-up as well as cooling-down postures or sequences before relaxation.

Power

Power yoga can be similar to flow, vinyasa or ashtanga yoga. It is simply a strong practice that emphasizes building strength and flexibility and may involve movement with the breath. Power yoga teachers can come from a variety of traditions and types of teacher training programs. This may be suitable for a beginner if you are already athletic, but prepare to be challenged.

Yin

From the perspective of yin yoga, most active yoga classes are labeled “yang.” Yin is a different type of practice from most other hatha yoga styles. Classes focus on long holds of poses (as long as five-plus minutes) with a passive component and an emphasis on stretching connective tissue around joints or muscle groups. Many yin poses are beneficial for stretching the hips, low back and shoulders, making yin a good complement to other yoga classes or fitness activities. Yin classes are suited for any level of experience.

Restorative

Although restorative includes long holds of passive poses, similar to yin, there is a different focus to the practice. Restorative has its roots in the Iyengar tradition, and as mentioned earlier, Iyengar programs often include some restorative poses. Props such as bolsters, blankets straps and blocks are used to support the body in a particular long hold of a pose. Restorative classes feature poses to improve energy and reduce the body’s physical accumulation of stress and tension. While some poses are relaxing and even easy, others like shoulderstand can be more challenging, but at their heart they help return a sense of balance to the body. Restorative can be rejuvenative after a stressful day or week, helpful for beginners and important for promoting recovery.

Gentle

As the name suggests, gentle classes are mild versions of a hatha yoga practice. They can therefore be helpful for people who have never done yoga, have challenged mobility, are very old or young, or who are in need of some TLC. Gentle classes can also be helpful for cross-training to improve recover, of if you need to relax while traveling, for instance.

Therapeutic

Therapeutic teachers can come from any tradition; the difference is the intention the teacher brings to the room or to the student. Therapeutic classes can focus on managing a particular medical condition or can help with recovery or healing. This can be a beneficial practice for beginners, after surgery or an injury or to balance a more strenuous workout routine.

Kundalini

From a different tradition than hatha yoga, kundalini classes also include posture, breath and meditation but will have a completely different feel and focus. “Sets” are done which incorporate repeated movements, specific breath techniques and can often utilize singing or chanting. This can be a challenging and energizing practice but is not suitable for everyone. If you’re curious, try out a class, and you’ll find out if it is for you.

Tibetan

While Tibetan yoga forms share some similarities with the practices from India, there is also a wide variety of practices found in these traditions. Many classes and practices include both movement and meditation and can also involve setting an intention and using sound in class.

In Conclusion

While you may find just the right style and even teacher that is right for you, it is also possible to utilize different practices at different stages in your life, or even from day to day, depending on your specific needs. Yoga can be a lifetime practice, and keep experimenting to find the class and teacher that is right for you.