A Yoga Primer: Japa, Karma, and Hatha

Now that yoga is being taught everywhere, including gyms and at health resorts in Europe and the United States, more and more people are beginning to recognize the health benefits of this ancient Indian practice. As yoga master Yogananda states, "Yoga is for everyone, for the West as well as the East. One would not say the telephone is not for the East because it was invented in the West."

Getting Started
Before jumping into a yoga routine on your own, try reading a beginner's book first and then consult with a yoga expert. It is easy to learn yoga by taking a series of beginner classes at a yoga studio, gym, or community center. Here the instructor should lead you into the correct form by way of demonstration and correct your form. If you feel lost in a class, then consider hiring a private instructor who can design an individual program for your specific body type and fitness goals.

After you have learned the basics from your instructor, it will be easier to do yoga on your own whether by watching a video or following a book.

Styles of Yoga
At first the many strange names of yoga may confuse and intimidate you. The yoga classes you attend may vary if you switch yoga studios or instructors every so often. Most instructors prefer a specific style and teach their classes in such a way. Some styles are more of a workout while others are more about relaxation and breathing.

First of all, there are three types of yoga, Japa, Karma, and Hatha.

The yoga of the mind is called Japa meditation. This involves the chanting of mantras and is considered "food for the spiritual soul". If you are more interested in stretching and improving your flexibility, this is not the yoga class for you. This is more of a religious or spiritual practice of yoga.

The second is called Karma yoga. This focuses on the healing of the past by way of meditating on the well-being of others.

Finally, the third type is called Hatha yoga. This is the physical yoga that focuses on stretching, breathing and strengthening. While many yoga instructors list Hatha yoga as the name of their class, they are merely referring to the category, physical yoga.

Within the realms of Hatha yoga, there are many different styles to choose from. While they are considered physical, some are more physical than others have differing focal points such as alignment, breath and movement or holding postures for sustained time.

• Iyengar: focuses more on the execution of poses rather than the poses themselves with emphasis on alignment, strength, and flexibility for better mind and body control. Backbends, inversions, and props such as walls, blocks and belts are typical of Iyengar yoga.

• Ashtanga (or Astanga): Focuses on movement and keeping a fast-paced series of sequential poses going in a continuum, emphasizing strength, flexibility and building heat within the muscles. Push up-like movements combined with other poses that build upper body strength are characteristic of Ashtanga yoga.

• Bikram: Done in higher temperatures with 26 different poses, Bikram yoga warms and stretches the muscles, ligaments and tendons in an order beneficial to the entire body system.

• Kripalu: Considered the Hatha yoga of consciousness, i.e., "honor the wisdom of your body." The emphasis consists of increasing flexibility, stretching, lengthening the spine and reducing tension while being conscious of one's limits. Students are instructed to work within their limits of flexibility and strength. Those suffering from fibromyalgia or arthritis can find relief with this style of yoga. Kripalu also allows for increased awareness of the physical and psychological reactions to various postures.

• Kundalini: Drawing from all the yogic systems and techniques, kundalini yoga strives to awaken "kundalini" energy found at the base of the spine. Using classic yoga poses, breathing techniques, and coordination, a kundalini class will also include a bit of chanting and meditation to stabilize the mind and body.

Since yoga helps to increase flexibility, strength and coordination in addition to causing increased circulation and mental focus, yoga can be beneficial for nearly everybody. You can choose a specific style of yoga or merely take a hatha yoga class that will likely encompass the more basic forms of yoga. Be sure to start slowly and explore the various styles while enjoying the entire process of doing yoga.