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Types of Yoga and Its Benefits

Yoga holds diverse meanings.  For some, yoga is a lifestyle. While others may just see it as a workout. Yoga can be anything you want it to be. It can make you flexible and fit; and also be a spiritual gateway to live a contented life. However you may choose to embrace yoga, it is a blessing to the entire mankind.


Yoga can be segregated depending upon its nature. One type of yoga can keep your inner energy flows in check. There is yoga that can help you dig in and discover your true self. Other types of yoga makes you more aware about your body and mind. 


Yoga is much more than stretching and balancing. There are extensive types of yoga that differ in nature and the method of practicing. You will have to pick the one that resonates with you the most. 


With the advent of the internet, you no longer need to travel to mountains and search for a sage to learn about yoga. Just a few clicks and you get all the details about yoga. Before starting your yoga journey, you can even buy yoga products online


Below are some of the types of yoga and its benefits


  1. Bikram yoga


Bikram yoga (also known as ‘hot yoga’)  got its name from its founder Bikrama Chaudry. The specialty of this form of yoga is that it is performed in “hot rooms” where the temperature is set to 40°C to 45°C. 


Bikram yoga consists of 26 postures and each posture is held for 10 to 60 seconds. 


Important postures in Bikram yoga:


  • Utkatasana-


Stretch your arms forward and half sit as if sitting on an imaginary chair. This pose helps in blood circulation in the ankle and knee area


  • Dandayamana Janushirasana


Raise your right leg forward and grip it with both your hands. Bend to touch your right knee and hold the posture for 20 to 50 seconds. This posture increases concentration and promotes mental stability


  • Pranayama


You can do this asana either by sitting or standing. It is a deep breath posture that involves taking slow and deep breath from your abdomen. Pranayama strengthens lungs and detoxifies organs.

Benefits of Bikram yoga


Bikram yoga stands out because of the temperature element it has. The higher temperature of the surrounding helps in the expansion and contraction of the muscles to a greater extent. Therefore, bikram yoga naturally promotes flexibility compared to other forms of yoga. 


  • Good for your skin

  • Shapens your body and improves flexibility.

  • Promotes mental stability

  • Strengthens immune system


  1. Iyengar yoga


Iyengar yoga is named after its founder B.K.S. Iyengar. This form of yoga is focused on the alignment of poses and holding them for a longer time. It might be a little hard for the beginners. 


However, you can do iyengar yoga with the help of chairs, belts, blocks, and blankets. You can easily buy these yoga products online. Iyengar yoga requires quite a lot of effort and focus. 


Important postures in Iyengar yoga


  • Uttanasana:


You have to stand straight and slowly bend forward. Raise your hip bone and push your upper body forward. Now, place your hand on the floor or grasp your ankle from the behind.


  • Supta Baddha Konasana


Lie-down on your back. Bend your knees (as in sitting cross-legged). Remember to keep your legs to the floor. Now, bring the soles of your feet together. Keep your arms alongside the hips and hold the posture for at least a minute. 


Supta Baddha Konasana helps in opening up the things and hips and making it a cakewalk to do other hard postures. 


Benefits of Iyengar yoga


  • It cures mental stress and improves sleep quality

  • Improves concentration

  • It tones internal organs

  • Good for curing menstrual cramps

  • Improves physical stability


  1. Kundalini yoga


Kundalini yoga is a blend of Bhakti Yoga (yoga that relies on chanting and devotion), Raja yoga ( primary focus on meditation) and Shakti yoga (yoga that expresses energy and power)


Important postures of Kundalini Yoga


  • Bhujangasana 


Bhujangasana is commonly referred to as the Cobra pose. You have to lie on your tummy. Bring your arms flat, near your chest, elbows upward. Using the support of your arms lifts the upper  body. Raise your head up as you do the pose. 


  • Padmasana


Padmasana or the cross-legged posture involves sitting cross-legged with your feet facing upward. Place your arms on your lap (you can either form any mudra with your hand or plainly place it facing downwards) and keep your back straight.




  • Strengthens nervous system

  • Boosts mental stability and sharpens brain

  • Makes your skin glow 

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