breathe

move

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meditate

   Yoga Sacramento, California

  Hatha Yoga Practice Styles

If you're just starting your exploration of yoga in Sacramento, this guide may be of interest. Many teachers are influenced by several of the historic yoga lineages so it's frequently fun to try to figure out where the practices in a given class originated. The Sacramento yoga community offers many options for study. Have some fun exploring the many wonderful classes and teachers available here. Wander around. Try lots of classes in different styles and see what works best for you. HATHA YOGA This is at the top of the list because it's not really a style but a category encompassing all of the physical practice styles of yoga. The term is frequently misused to denote either an easy class or a traditional non-vinyasa approach when no other "brand name" is appropriate. Whether it's Iyengar, ashtanga, vinyasa, kundalini or Bikram yoga it's all hatha yoga in one form or another. Traditional hatha yoga classes will cover the spectrum from easy intro work to extremely advanced classes. The Sanskrit word hatha literally means force or power, referring to the energy required to make the body strong, purified and ready for the deeper practices of yoga. Esoterically, it is sometimes translated as sun/moon referring to the opposite energies that the practices balance. For more information see hatha yoga FAQs. In addition to hatha yoga, other branches of the tradition include raja yoga (the "royal", or meditative practices), bhakti yoga (devotional practice), karma yoga (selfless service) and jnana yoga (the yoga of knowledge or philosophical inquiry). yoga sacramento: bill's class schedule ANANDA YOGA A softer style of hatha practice with a small number of poses and emphasis on the meditative aspects. Each pose is accompanied by an affirmation to repeat to yourself such as "I'm getting stronger and more focused". The Ananda organization traces its roots to Swami Yogananda, who taught "energization exercises" rather than traditional hatha yoga along with his meditation instruction. The website lists Sacramento Ananda style yoga teachers. The organization also has a center in Rancho Cordova and operates East/West Books in Sacramento. ANUSARA YOGA A system developed by John Friend with a combination of Iyengar Yoga alignment principles (re-thought and systematized), more attention to the breath and the addition of a bhakti (devotional)component. The philosophy of the system comes from the Kashimir Shaivism (the opening chant is an invocation to Shiva) of John's meditation teacher Gurumayi Chidvilasananda of the Siddha Yoga lineage. Anusara Yoga is known for unique lingo regarding form in the poses. You'll hear a lot about "opening the heart", "energizing the kidney loop", muscular energy vs. organic energy and so on. As with Iyengar classes, there's a wide variety of practices and class intensity levels. Anusara teachers are usually well trained in therapeutic applications of the poses. There's a certain style to the teaching but not one specific class format. It can be slow and detailed or (once you get beyond level 1) wild and flowing with some ashtanga-inspired vinyasa work. See John's website for a list of Sacramento Anusara yoga certified teachers. ASHTANGA YOGA A vigorous, flowing practice always taught in a particular sequential order. The six different series of the system were developed by Pattabhi Jois of Mysore, India and his teacher Krishnamacharya. All of the series have both easy and challenging poses but even a First Series (aka primary series) class is a serious adventure due to the rapid pace (about 70 poses in 90 minutes) and interesting methods of entering and exiting the poses. Ashtanga is known for its unique style of sun salutations (now used in many power yoga and vinyasa formats), the linking of poses together with vinyasas, use of bandhas and ujjiyi breathing throughout the practice and a focused gaze (dristhi) to maintain concentration. Ashtanga offers endless challenges and an intimidating pace but it's fun to work into over time. If you're interested in details about the individual series of the ashtanga yoga system, go to: first series ashtanga, second series ashtanga or third series ashtanga. More information on the ashtanga system is also at www.ayri.org, the website of the center Pattabhi Jois founded. ashtanga yoga sacramento: bill's schedule BARON BAPTISTE POWER VINYASA aka "warm vinyasa" or "hot vinyasa" Another of the many brands of more-or-less ashtanga inspired vinyasa flow practice (everybody wants his own label). While most vinyasa yoga teachers structure a different mix for each class, Baron trained teachers usually stay with one particular sequence. His style has especially flourished in Bikram studios that have wanted to expand their offerings. The use of a 90 degree room (and a few bits of class sequencing) attest to Baron's own involvement in Bikram practice. Mostly though, it's ashtanga derived. His website, www.baronbaptiste.com   lists affiliated teachers in Sacramento and elsewhere. Baron is always seen in a do-rag but it's apparently not obligatory attire for the practice. BIKRAM YOGA  aka "hot yoga" Yoga lite -- only 26 poses (each class the same) but made more challenging by heating the room to 105 degrees. Among the myths circulated by Bikram devotees are that the hot room prevents injuries and that the heat is a good detox through the skin. This is not a flow style practice. You do a pose, take a rest, do another pose.  The Bikram yoga series is good on standing poses and developing balance.  Your Sacramento yoga mix will have to also include other practice styles if you want more variety, upper body work or like inverted poses. Unlike almost all other styles of hatha yoga, this style doesn't have any meditative component. Bikram comes from a gym / weightlifting / yoga competition kind of background. More about Bikram Choudhury (and Sacramento Bikram yoga certified teachers) is at www.bikramyoga.com If you see it advertised as "hot yoga" rather than "Bikram" it's because that studio also offers other styles of classes (which Bikram frowns upon) or the studio doesn't wish to pay Mr. Choudhury a licensing fee. FORREST YOGA No, it's not done out under the trees. This program is the work of Ana Forrest, who has combined Iyengar yoga, ashtanga, Native American shamanism and her own unique life experiences come up with her own wrinkle on things. Lots of familiar poses but maybe with the toes lifted from the floor or turning the head down instead of up. Don't forget the famous "turbo-dog", a down dog with bent elbows. Usually teachers trained by Ana teach a strong vinyasa style class with long holds in the poses. At www.forrestyoga.com you'll get more info. HATHA YOGA See our discussion of hatha yoga at the top of this page. INTEGRAL YOGA This, like the Sivananda yoga organization, is another variation on the work of the influential Swami Sivananda of Rishikesh, India. Integral yoga is the name given to the program by Swami Satchidananda designed a format stressing the meditative aspects of the yoga tradition. A typical class includes pranayama, chanting, meditation techniques and a fairly gentle approach to the asanas.  The website www.yogaville.org  will fill you in on more details of this approach. IYENGAR YOGA There's lots of Iyengar Yoga in Sacramento. Named for the influential yoga master B.K.S. Iyengar, the system stresses precision, alignment and awareness of body mechanics in the poses. There's no emphasis on meditation in an Iyengar class and thus it may seem more like physical therapy than traditional yoga. Indeed, most Iyengar trained teachers are well versed in therapeutic applications of the poses. Iyengar yoga is also known for its use of props (straps, blocks, etc.) to make the poses more accessible to beginners. Sacramento Iyengar yoga options range from easy beginner classes to quite challenging. Level 1 and 2 classes generally feature only a few poses in each class but explore each in great anatomical detail. Don't expect any emphasis on breathwork in an asana class, as Iyengar prefers to teach that separately from the poses. More about Iyengar yoga (and certified Iyengar yoga teachers in Sacramento and the Bay Area) is at www.bksiyengar.com KRIPALU YOGA Drawn from a number of sources, this style was developed by Amrit Desai at the Kripalu Center in Massachussets. Generally a gentler, more heart centered practice. KUNDALINI YOGA Traditionally "kundalini" refers to the dormant energies released upward from the base of the spine during meditation. If you see it on a class schedule, usually it refers to an unique mix of asana, breath of fire, mantra work and mudras. Developed by Yogi Bhajan, a Sikh who moved to Beverly Hills in the 1960's. Quite different from other common class styles. More information is at www.3ho.org  including a list of Kundalini yoga teachers in Sacramento. POWER YOGA (also known as vinyasa yoga) A vigorous flowing practice with the poses linked by a sun-salutation inspired sequence timed to the breath ("vinyasa"). You'll also find classes like this labeled "flow", "power vinyasa" and lots of other names. The manner of linking the poses together is Ashtanga-inspired but the sequencing isn't. Part of the fun is that (unlike say, Ashtanga First Series) it's a somewhat different class everytime so you get exposed to a wider variety of practices. The use of a vinyasa linking the poses into a flow generates internal heat, acts as a counter-pose between asanas and produces an easier meditative focus. The poses are accompanied by techniques borrowed from Ashtanga practice: rhythmic Ujjayi breathing, use of bandhas (energetic locks) and drishti (a specific focused gaze in each pose). Sacramento yoga options in this vein vary greatly in both intensity and the syllabus of poses employed. It'll be different with each teacher you try. Some classes stick with basic poses (like lots of warriors) but are are a good workout due to either the pace of the class or the duration of the holds in the poses. The vinyasa and power yoga classes I teach tend to be challenging because in addition to the basics, I like doing a wider syllabus of more challenging poses (drawn from series 1-4 of the Ashtanga system) to make the class more interesting. Or, if you've grown up with the Iyengar system, these are the "back of the book" poses. All the fun stuff--arm balances, inversions, and more. Expect a workout. More discussion of vinyasa practice is at: Vinyasa Yoga FAQs. Also see our ashtanga yoga comments above. yoga sacramento: bill's class schedule SHADOW YOGA A style developed by Australian teacher Shandor Remete drawing elements from traditional hatha yoga, Iyengar practice, dance and martial arts. The system involves both fixed sequences and freestyle movement. SIVANANDA YOGA A traditional balanced practice style with classes usually including pranayama, chanting and meditation along with the asanas. The basic class usually is sun salutations and only a dozen or so poses but it's a good selection including arm balances and inversions. The Sivananda style has been featured in several nice books including Sivananda Companion to Yoga and Mind, Body and Breath. Beyond the basic intro class, this can get wild and adventurous with a broad spectrum of poses. SVAROOPA YOGA This style promotes "an understanding of your inner nature" with the name being taken from the Sanskrit sva meaning one's own and rupa meaning form. Rama Berch, the founder, says Swaroopa yoga started when she spontaneously discovered various yoga poses after her shaktipat initiation by Swami Muktananda in 1976. In any case, it has evolved into a gentle meditative practice with long holds, lots of props and an assortment of techniques to release tightness and open the core. Sacramento Svaroopa yoga teachers (along with other info) are listed on www.masteryoga.org .   VINIYOGA A softer version of the Krishnamacharya teachings (he also taught B.K.S. Iyengar and the ashtanga guru K. Pattabhi Jois) emphasizing therapeutic applications of the poses and carefully sequenced classes with movement timed to the breath.   More on the style is at www.viniyoga.com VINYASA YOGA See our discussion of vinyasa and power yoga above. Sacramento Yoga: your explorations... Was that too much information? We encourage you to wander through the various Sacramento yoga studios and sample the great variety of classes the community offers. Your responses aren't predictible based on just reading class descriptions or hearing what your friends like. See what actually works for you. And the practice should grow. What is the perfect class for you now may seem stale a year from now as your knowledge deepens and needs change. Let us know if we can help in your search. Namaste!

Here Bill's working with Freya on Pincha Mayurasana, the feathered peacock pose. This asana shows up in a number of different yoga practice styles, including Iyengar and Ashtanga practice. But not in Bikram Yoga, where there are no inversions practiced.