Sun Salutations and Sweat: Which Yoga Type is Right for You?

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Do you feel something missing in your workout? Are you held back by a lack of flexibility, chronic pain or sluggishness? Yoga, in its many wonderful forms, has been found to alleviate all of this and more.

The University of Maryland offers many group fitness classes, and among them, four types of yoga practices. Besides the typical beginner and advanced classes, there’s “Restore and Meditate,” a slow, mindful style, as well as a strength-based session. As with anything, you’re sure to find your niche; Grace Tietz, a yoga instructor at this university, spoke to the person-based approach she takes.

“I think the nice thing about yoga is that it can really evolve, and different people can get different things out of it that they want,” said Tietz. “You can start off coming just for a workout, you can start off just trying to find that flexibility, and then you can grow with it, you can train yourself to be more patient with yourself [and] to listen to your thoughts and respond to them.”

Whether you’re looking to vary your workouts or just trying to get active, these classes — and yoga as a whole — are here for you. Which type works best for you, though? Read on to learn a bit more about the benefits of each practice. Please keep in mind that the following are not formally offered at this university, but that RecWell classes include elements of each one.

Do you want to sweat? Try Bikram yoga.

Popular in the 1970s and practiced today, Bikram yoga is a series of poses performed in a heated room. Students run through a series of 26 poses in a studio heated from 95 F to 108 F; each posture is performed twice, and each class runs for 90 minutes.

As with any hot yoga class, you’ll burn more calories, sweat a lot and find your muscles to be more loose. Two pranayama exercises will slow things down and give you a chance to catch your breath (literally).

Have you had a long week? Try Yin yoga

Chinese philosophy claims that “yin” is a passive, restful force, while “yang” is a more active energy. It’s no coincidence that this class falls on the calm side of the coin. In this style, poses are held for longer periods of time, and a more relaxed atmosphere allows you to move at your own pace.

“Yin gives back so much more strength and energy than it takes away,” wrote Henry Bond, a wellness blogger for mindbodygreen.

Do you prefer a spiritually-oriented practice? Try Kundalini yoga.

I admit that some of the teachings here can get a little crunchy. You’re taught to uncoil the kundalini energy pent-up in the lower spine, and in doing so, raise your self-awareness. Deep, mindful breathing and positioning of the neck, spine and navel are emphasized in this practice.

You can read more about the philosophy behind Kundalini yoga here.

Are you very detail-oriented? Try Iyengar yoga.

Through close attention to body alignment and the use of props, such as blocks and straps, Iyengar yoga encourages strength, mobility and stability. You may find yourself holding poses longer, controlling your breath and receiving feedback on form.

A gradualist approach to this practice ensures deliberate, correct learning of the asanas (postures), and is great for beginners, those with injuries and the elderly.

Are you in the mood for a workout? Try Ashtanga yoga.

Ashtanga, or “eight-limbed” yoga, is a physically-demanding but well-structured method of instruction. You can expect to begin each class with ten sun salutations (five A’s and five B’s, to be exact), then to move into a precise, flowing sequence of postures. Each pose is held for five steady breathes, encouraging concentration and mind-body connection.

But be warned: This practice is generally more advanced, with some classes even requiring the student to know the series of postures beforehand. It requires a great deal of flexibility and strength, too, making Ashtanga both a meditation and a workout.