This document provides an overview of various types of yoga, including Ashtanga yoga, Hatha yoga, hot yoga, Iyengar yoga, Kundalini yoga, power yoga, restorative yoga, and Vinyasa yoga. It describes the origins, principles, postures, benefits, and key aspects of Ashtanga yoga, Hatha yoga, hot yoga, and Kundalini yoga in more detail. Ashtanga yoga follows an eight-limbed path comprising yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. Hatha yoga focuses on exertion through postures to balance

2. Introducation
 Yoga is essentially a spiritual discipline based on an extremely subtle Science which focuses on
bringing harmony between mind and body. It is an art and science for healthy living. The
word "Yoga" is derived from the Sanskrit root yuj meaning "to join", "to yoke" or "to unite".
 According to Yogic scriptures, the practice of Yoga leads to the union of individual
consciousness with universal consciousness. According to modern scientists, everything in the
universe is just a manifestation of the same quantum firmament. One who experiences this
oneness of existence is said to be "in Yoga" and is termed as a yogi who has attained a state
of freedom, referred to as Mukti, nirvāna, kaivalya or moksha.
 "Yoga" also refers to an inner science comprising of a variety of methods through which human
beings can achieve union between the body and mind to attain self-realisation. The aim of Yoga
practice (sādhana) is to overcome all kinds of sufferings that lead to a sense of freedom in
every walk of life with holistic health, happiness and harmony.


3. Types of yoga
 Ashtanga yoga
 Hatha yoga
 Hot yoga
 Iyengar yoga
 Kundalini yoga
 Power yoga,
 Restorative yoga,
 Vinyasa yoga.

4. Ashtanga yoga
 The word Ashtanga is comprised of two Sanskrit words, “Ashta” and “Anga.”
“Ashta” refers to the number eight, while “Anga” means limb or body part.
Therefore, Ashtanga is the union of the eight limbs of yoga, into one complete,
holistic system. These eight-limbs of yoga represent the various branches of
the philosophy of the yoga sutras that form the foundation in the Ashtanga Yoga
School

5. Step of Ashtanga yoga
These eight steps are
 Yama
 Niyama
 Asana
 Pranayama,
 Pratyahara
 Dharana
 Dhyana
 Samadhi.

6. Yama
 Yoga deals with human evolution. It starts with advice on harmonizing the external and
internal life while living in society. The first two steps called Yamaand Niyama are precisely
aimed at achieving this harmony.
 There are five yamas –
 Satya (truthfulless),
 Ahimsa (non-violence, not hurting other beings physically or mentally),
 asteya (non-stealing),
 aparigraha (non –collecting, taking from nature only what one needs and not accumulating
beyond ones needs) and
 brahmacharya (a balanced sexual life,
 essentially means control over your senses and living without over-indulgence. It can also
mean celibacy for renunciants and monks). As you see all these contribute to social mode of
conduct.

7. Niyama
 Niyama- Intense observances that the aspiring yogi should carry out in his or
her daily life in order to have a body and mind suited for Yoga.
There are:
 Saucha- Cleanliness of body and mind
 Santosha- Contentment
 Tapas- Discipline
 Svadhyaya- Self-study
 Ishvara Pranidhana- Surrender to the Divine


8. Asana
The word literally translates to “seat”. These
are meditative postures that promote stillness
of mind, and physical postures that facilitate
sitting for long periods of time in those
meditative postures.

9. Pranayama
Prana is life force/breath/vital energy, and
Yama is restraint. Pranayama translates to
extension of the life force. Pranayama are
breathing practices that involve the retention
of breath.

10. Pratyahara
Withdrawal of the senses from things that
are not conducive to the practice of Yoga, a
moving from the external to internal world.
When the 5 senses are quelled, the mind can
then become still.

11. last three step
Dharana- Concentration on a single thing, ideally
something spiritual in nature.
7) Dhyana- Meditation. Uninterrupted, flowing
concentration in which the meditator begins to
merge with the object of meditation.
8) Samadhi- A super-conscious trance in which the
mind merges fully with and becomes one with the
object of meditation. In the highest state of
Samadhi, there is no longer any object of
meditation.

12. Hatha yoga
Hatha yoga begins with exertion. Your body may say, “That’s it, I can do no
more.” Or your mind may groan, “Yoga? Oh no not again!” But you stay
determined. You just do it. Every time you raise the bar just a tad, step out of
your comfort zone a little further.

13. Benefit of Hath yoga
Before you start your Hatha yoga practice, check out which nostril is more
active. If it is the left nostril, Ida is more dominant. Time to do asanas like
standing poses, back bends, twists and inversions. If the right nostril is more
switched on, Pingala is more energized. Seated postures and forward bends will
cool you down.
•Hatha yoga boosts overall health.
•Tones the spine.
•Improves flexibility.
•Strengthens muscles.
•Enhances balance.
•Revs up blood circulation.
•Increases immunity.
•Relieves stress.
•Helps with focus and concentration.
•Balances the flow of energy.
•Makes you happy.

14. Hot yoga
Hot yoga” is a term that can be used to describe just about any style of yoga
practice performed in a warm or humid room. When a class is called “hot yoga”
you could be holding poses for a minute or moving quickly from pose to pose, but
two things are nearly always constant: heat and sweat.

15. Benefit of hot yoga
1.Fewer injuries. The heat in a hot yoga studio improves vasodilation of the blood vessels. This way, more blood gets to the
muscles, making them more elastic and less likely to get injured.
2.Cleanses toxins from the body. You will sweat a lot when practicing hot yoga, and this is a great way to detoxify your body.
3.Increases lung capacity. When breathing normally, we only use 50 percent of our lung capacity. Deep breathing
practices enhance the lungs’ capacity, making them capable of holding huge volumes of oxygen.
4.Improves blood circulation. Hot yoga is great for working out the cardiovascular system, which enhances blood flow to all
parts of the body.
5.Strengthens the immune system. Practicing hot yoga regularly can help your immune system to fight infection. Sweating
profusely during a workout magnifies the benefits of exercise. Most seasoned yogis do not get sick often, and when they do, the
ailments are less severe and shorter because their bodies are healthier overall and better equipped to recover.
6.Boosts the lymphatic system. Sweating helps get the lymphatic system moving. A clogged lymphatic system is associated
with cellulite and a low immune system. A clean lymphatic system means a less dimply and lighter body as well as radiant and
glowing skin.
7.Increases the flexibility of the muscles. Hot yoga can increase muscle flexibility more than other types of yoga because the
heat enhances the stretching process beyond the limits of your body at room temperature. The external heat enables the
muscles to contract and expand to more significant limits, allowing participants to achieve higher flexibility without the risk of
getting injured. Therefore, hot yoga is a useful practice for dancers, athletes, trainers, and people who want to fine-tune and
improve their flexibility.
Read More
8.Supports weight loss. Hot yoga can boost your metabolism to support weight loss. The multiple challenging poses you must
hold, and the increased heat makes your heart pump faster and your body to build lean muscle. One ninety-minute session of
Bikram yoga can enable you to burn up to 1000 calories. Besides, the poses involved can benefit your endocrine and digestive
systems, further boosting your metabolic rate.

16. Kundalini yoga
Kundalini Kriyas (Practices)
•From a seated position, extend arms overhead and shake your arms, your entire upper body, your head.
“Shake like you’re made of jello,” says Gurmukh. Like animals in the wild, this type of shaking is how fear,
anxiety, and other emotions are moved through and out of the body. It’s also supporting great mobility in the
spine. When we have a healthy spine, we have a healthy mind.
•Shoulder Stand, when done properly, the yogic masters say that 15 minutes of shoulder stand equals 2 hours
of sleep.
•Seated in Rock Pose (shins tucked underneath), bring hands to shoulders, elbows out wide and with a tall
spine, inhale and turn spine to the left, exhale and turn spine to the right. It’s like your spine is a vertical blade
in the center of a blender. This is a great one to do every single day.
•Deep Squats, with hands at heart (you can rollover the yoga mat to slide under your heels if needed), spine
long, bend your knees to drop your bottom towards the ground. Keep your head upright and inhale as you
lower down, exhale to come up.
•Spinal Flexion, from a seated cross-legged position, this is the way your spine would move if you were riding
a camel. Since we’re sorely lacking in camels these days, try moving your chest forward (head does not
move), then back with your arms alongside you. For maximum health of your spine. This helps open your
diaphragm, chest, and shoulders as well. Imagine you have a very bumpy ride. Or an uncoordinated camel.
nature. The blocks to that growth are your attachments to the familiarity of the past, and your fear of the
expanded Self. As you practice Kundalini Yoga you will grow. Like a snake, you will need to shed old skins to
be more of who you are.”

17. Kundalini Mantra Meditation: Sa Ta Na Ma
This next one is a wonderful seated meditation using the mantra: SA TA NA MA
These sound currents represent the five primal sounds of the universe: Sa=infinity, Ta=life,
Na=death or transformation, Ma=rebirth.
Seated in a cross-legged position, extend your arms out in front of you with the palms facing down,
say or whisper “Sa.” Then move straight arms alongside ears with the palms facing in. Say or
whisper “Ta.” Then move straight arms out to sides, palms facing down, with the middle fingers in
line with your shoulders. Say or whisper “Na.” Then bring straight arms back down, say or whisper
“Ma.” This particular blend of movement, chanting, and meditation is balancing your brain using
your hands. It’s a great meditation to do when you wake up on the proverbial wrong side of the bed.
Learn more with Gurmukh’s Master Class.
Embracing the Kundalini Blender
Much like I imagine Prell’s efforts and countless attempts to find the best working combination of
shampoo and conditioner, or determining the right ingredients to create the perfect Cronut, we’ve
got to be willing to jostle our comfort zone if we want to change. No doubt, your first Kundalini
Yoga class could be a very weird experience.
But in order to shed what’s no longer working for us, at some point we’ve got to be willing to
embrace the blender.
In the words of Yogi Bhajan, “The process of growth through Kundalini Yoga is a natural unfolding
of your own nature. The blocks to that growth are your attachments to the familiarity of the past,
and your fear of the expanded Self. As you practice Kundalini Yoga you will grow. Like a snake, you
will need to shed old skins to be more of who you are.”

18. Power yoga,
 power yoga is focused on building strength and endurance. It is also an
excellent form of yoga for burning calories.
 Power yoga is a hybrid form of yoga that focuses on building strength
and endurance.


19. Power yoga poses
 Try the power yoga style with the following poses.
 Ardha Chandrasana (Half Moon Pose)
 Paripurna Navasana (Boat Pose)
 Ustrasana (Camel Pose)
 Salabhasana (Locust Pose)
 Chaturanga Dandasana (Plank Pose)
 Adho Mukha Svanasana (Downward Facing Dog Pose)
 Utkatasana (Chair Pose)

20. Benefit of power yoga
 Additionally, regular cardiovascular exercise, like power yoga, can benefit you
by:
• strengthening your heart and lungs.
• helping control high blood pressure.
• improving cholesterol levels.
• controlling blood sugar levels.
• building stronger bones and muscles.
• helping with weight loss.
• improving sleep.
• boosting energy levels.


21. Restorative yoga
 Restorative yoga is suitable for practitioners of all levels. By definition,
restorative yoga is a restful practice that holds yoga poses (asanas) for a
longer duration using props like yoga blocks, blankets, and bolsters

22. The benefits of restorative yoga
 The benefits of restorative yoga are similar to the many benefits of other styles of yoga,
including:
 Increased relaxation: Deep breathing calms the nervous system to promote relaxation, and
research supports a restorative yoga practice as an effective way to relax. A 2014 study suggests
that restorative yoga is more effective at inducing relaxation than regular passive stretching.2
 Better sleep: The more relaxed you are, the better your chances are of getting a good night's
rest. A 2020 meta-analysis looked at 19 different studies on how different types of yoga—
including restorative yoga—can impact sleep quality. Researchers determined that yoga is an
effective intervention for managing sleep problems by increasing melatonin and reducing
hyperarousal.3
 Improved well-being: Yoga practices, in general, are commonly associated with improved
physical and mental well-being in the general population.1
 Better mood: Research shows that yoga can help those with stress, anxiety, depression, and
other mood disorders manage their symptoms.4
 Reduced pain: Studies show that different styles of yoga including restorative yoga are helpful
interventions for the management of musculoskeletal pain.5
 Gentle on the body: Restorative yoga practices are gentle on the joints, and consistent
practice can strengthen the connective tissues that surround the bones and joints.

23. Vinyasa yoga
 Vinyasa yoga is one of the most popular styles of yoga practiced
in Western yoga studios today. A Vinyasa yoga practice connects
individual poses or “asanas” with deep breaths or “pranayama” in
a series of flowing sequences of movement.

24. Benefits of Vinyasa Yoga
 Vinyasa Yoga is a challenging, strengthening,
sweaty, and invigorating practice. The fast-paced
flow of asanas builds heat, which helps to
detoxify the body, increase bone density, improve
cardiovascular health, and boost metabolism. The
continual focus on breathing while flowing
through the poses boosts respiratory health,
calms the mind, and increases focus and
concentration.

25. Vinyasa Yoga poses