1 – Ashtanga Yoga
It is contemporary style with this name was released by Sri Pattabhi Jois in Mysore (India), although it is based on ancient scriptures, it lays emphasis on the physical angles of yoga, but it is quite fast. Ashtanga yoga involves the poses with rapid movements related to breathing with system of energetic and challenging moves. It includes cleaning, energy locks, hand positions, and engages in the practice of postures and breathing, a point of attention. The purpose is to approach yoga as defined by Patanjali for mind control with eight steps of the ashtanga. In its practice of asanas, we seek to facilitate the elimination of toxins, increase flexibility, muscle strength throughout the body and achieve inner harmony and styling the way to the other elements of raja yoga.
2 – Power Yoga
This style of yoga is the result of Ashtanga yoga and is an actually a challenging and strenuous practice. It is also inspired by Vinyasa style, so it makes it dynamic type of yoga with quick movements. As a result, it provides a cardiovascular workout to its practitioners as well. The difference with Ashtanga yoga is that Power Yoga is not a particular school or follows certain sequences of postures. Simply with having the characteristics described above, a practice can be referred to as Power yoga and can vary greatly from one to another. Physical and character sequences or slightly tilted inward work may depend on the style of each teacher; however, it is a contemporary yoga which is usually practiced as a form of exercise.
3 – Hot Yoga
Many styles of yoga include heat in their practice, and all are called hot yoga. It clearly means that the practice of yoga will be conducted in such a room where atmosphere is warm as a result of manual efforts and the elevated temperature will remain constant during practice. Its objective include promoting eradication of toxins via sweat, providing facility to have flexibility in the poses of yoga and relaxation in the muscles as well as mind. The initiative to use heat, and a whole system of postures was created and patented by Bikram Choudhury. The peculiarities of this style of hot yoga pioneer, called Bikram yoga is practiced in a room at about 95 degrees and comprises a series of 26 postures. It is an eminently physical style of yoga, for vigorous people who are more interested in exercising.
- It begins at the dog-facing down. Kneel and support hands on the floor, horizontal, straight back. Your hands should be directly under your shoulders and your knees directly below your hips.
- Inhale and help yourself with your toes, lifting your hips and lift your knees off the ground. To open up the chest and shoulders, keep your posture on tiptoe and knees bent, thighs near your chest. The buttocks are high and stretch your spine.
- Keeping your hips where they are, press the pubis against your legs, take thighs back and stretch your legs. Turns thighs a little inward. Extend your fingers very well, so that your hands give you a solid foundation.
- In each breath, try to target the bones skyward, and make your spine straighter. Make sure your shoulders are away from your ears. The movement should be the opposite and your spine should be straight and your chest and shoulders open.
- Try to bring your chest closer to the ground, more open shoulder blades taking them as much as possible to the coccyx. It takes increasingly heels of your feet to the floor. Feel you take a good stretch while you’re well connected to the earth and you are filled with energy.
- Now inhale and exhale to bring your right foot forward between your hands, making sure that right knee is aligned with heel.
- Lower the left knee to the floor and stretch the leg as much as possible; feel a stretch in thighs and hip. Straighten up where your body is ready. Pose top of your left foot on the floor looking forward.
- With the exhale, let your inner thighs to relax and then activate your abdominal muscles to support your back. Inhale and incorporate your torso completely; support your hand on your right thigh. Open your chest and let your tailbone fall. Breathe widely and control.
- Inhale and raise your arms above your head, and stretch perpendicular to the ground. Keep your abdominal muscles tight. Lower your tailbone toward the floor pointing toward your navel and pubis. Open the chest more still and take your head back, looking skyward, but in a controlled manner avoiding contract. Similarly, keep the spine well-stretched to create space between each vertebra.
Hold for thirty seconds, concentrating on breathing rhythmically. To exit the position, supports your hands again on the floor, lower torso and allow the fingers of the left leg to give you support. Return the dog-facing down pose and repeat with the opposite leg.