If you are interested in learning about the different types of yoga and their benefits, then this guide is for you. There are many different types of yoga. Each may vary regarding how dynamic it is, how gentle it is, who it is geared to, and what the physical benefits may be.
Each different type of yoga has its benefits and so when choosing the type of yoga you want to practice, take your time, and try them all out. You will quickly come to realize the differences and you will most likely find the type of yoga that resonates with you.
As a side note, I wrote an article on what to expect at your first yoga class. Be sure to check it out!
8 Different Types of Yoga & their Benefits
Of course, there are more than 8 types of yoga. However, for the purpose of this article, I decided to focus on the 8 most popular types of yoga. There is no right or wrong when choosing the one to try out. My advice to everyone is to try them all out and see which one resonates with you the most. Keep in mind that your preferences may change over time too!
Below is a list of popular kinds of yoga. Some types of yoga are low intensity, some are more dynamic, some are the best yoga for stretching and flexibility, and others are a good form of exercise.
For each different type of yoga here is what is discussed:
- A description of that type of yoga
- What to expect in a class
- A recommended book
- The health benefits, based on scientific studies
- How to practice
- Who might like it
- A free video to try it out
Hatha yoga
What is Hatha Yoga?
Hatha yoga means forceful yoga when translated directly from Sanskrit. It is the school of yoga that works through the mastery of the body in order to attain a state of spiritual perfection. Its origins are traced back to Gorakhnath, who was a Hindu yogi and saint in the 11th century.
Hatha yoga is a type of yoga that focuses on the pairing of yoga poses with breathing techniques. By practicing the various yoga poses the aim is to build strength, flexibility, and endurance so as to be able to sit for extended periods of time in seated meditation.
Nowadays, when we use the term Hatha yoga we are referring to a gentle and slow yoga class which is perfect for beginners to yoga. It is also ideal for those who want a more gentle type of yoga suitable for all levels.
Hatha yoga classes can vary depending on the studio, the teacher, and the time of day. For example, in the morning a Hatha yoga class may be more dynamic, helping people to wake up and feel energized for the rest of the day. On the other hand, an evening Hatha yoga class may focus more on static poses and long stretches in order to help the body relax and encourage quality sleep.
It is worth pointing out that Hatha yoga is also seen as a branch of yoga that contains many different kinds of yoga. These range from the more relaxing and passive types of yoga (such as yin yoga) to the more physically demanding types (such as Ashtanga yoga).
What to Expect in a Hatha Yoga Class
A Hatha yoga class involves a wide range of static Hatha yoga poses, some movement guided by the breath, mindful breathing, and relaxation. Time is spent focusing on alignment and correct breathing, both of which make Hatha yoga accessible to all levels, especially beginners.
Depending on the teacher and on the students in the class, a Hatha yoga class may also include some pranayama, philosophy, and meditation. These are generally tailored to the class setting and for this reason Hatha classes tend to vary a lot.
As a general guide, if you are a Hatha yoga beginner, try out different classes with a variety of teachers across a variety of yoga studios till you find the combination that resonates with you.
Book on Hatha yoga
If you are looking for a book on Hatha yoga, I would recommend the Hatha Yoga Pradipika: Translation with Notes from Krishnamacharya which you will able to find in paperback from Amazon. What makes this book special is that not only is it a translation of the Hatha Yoga Pradipika (one of the most well-known texts on physical yoga), but it also has unique perspectives by Krishnamacharya, known as the father of modern yoga.
Hatha yoga benefits
There have been a growing number of academic studies over the years on the health benefits of yoga.
Increased Strength
One study examined the physical and perceptual benefits of Hatha yoga. Twenty-six participants took part in the study and practiced Hatha yoga for 6 weeks. There was also a group that practiced Ashtanga yoga for 6 weeks. The results showed that at the end of the 6 weeks, the Hatha yoga group were able to significantly improve their trunk muscular strength, their endurance, and also their flexibility
Chronic low back pain
One study examined whether Hatha yoga can help people with chronic low back pain. Twenty-two participants took part in this study and were split into a yoga group and a control group (who had no yoga training). The yoga group practiced Hatha yoga for one hour, twice a week for 6 weeks. The results showed that the yoga group experienced improved balance, flexibility, and decreased disability and depression as well as relaxation and new awareness/learning.
Overall health and well-being
One review article examined academic articles that have examined the benefits of a regular yoga practice. They found many studies have found that yoga is able to prevent, reduce, or alleviate structural, physiological, and emotional pain, suffering, or limitations. From their review, they concluded that yoga can help: “enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.”
How to Practice Hatha Yoga:
Hatha yoga is the ideal yoga class for someone starting out in yoga. You will learn how to breathe effectively and you will learn how to help your breath guide your movements.
Who Might Like this type of yoga
Beginners to yoga, or anyone looking for a yoga practice that helps improve strength and flexibility, but that is not too demanding on the body.
What equipment you will need to practice Hatha yoga at home
Yoga mat – One nice option is the eco-friendly, natural tree rubber yoga mat by Manduka.
Video of Hatha yoga
Let’s now more on to other types of yoga and their benefits.
Ashtanga yoga
What is Ashtanga yoga?
Ashtanga yoga is a very structured type of yoga, taught by Shri T Krishnamacharya commonly known as “the father of modern yoga”. He re-developed the Ashtanga yoga practice and taught it to Shri K Pattabhi Jois, who then made it popular in the US and then around the world.
Ashtanga Yoga (also referred to as Ashtanga Vinyasa Yoga) is a dynamic and physically demanding yoga practice that follows a set sequence of poses, each practiced for five breaths at a time.
The set sequence is a flow of postures is designed to purify, stretch, and strengthen our body and in time purify and balance the mind.
Ashtanga yoga is made up of 6 sequences of poses. The first is the Ashtanga yoga primary series and is actually so challenging that most people practice this and don’t move on to the next series.
For those interested in starting Ashtanga yoga, read my article: Ashtanga Yoga For Beginners: A Detailed Guide
What to Expect in an Ashtanga Yoga Class
As challenging as it may be, Ashtanga is a type of yoga with many benefits and is also open for beginners. There are two ways Ashtanga yoga is taught:
- A led class, where the teacher guides that class. When the full primary series is taught, this may be too advanced for beginners. If you are a beginner, look out for a Half primary series class.
- A Mysore class, where the teacher doesn’t guide the class. Each student slowly learns the set sequence and practices at their own pace. This class is perfect for beginners as they get physical adjustments and verbal instruction from the teacher. This call is also the perfect setting for people of all levels to practice together. From the complete beginner to the practitioner who has been practicing for 2 decades or even longer!
Book on Ashtanga yoga
There are so many books to recommend for Ashtanga yoga. However, one I would suggest reading is The Power of Ashtanga Yoga by Kino McGregor, and you will be able to find the paperback and kindle version on Amazon.
What makes this book special is that it takes us from the Ashtanga yoga history to the yoga diet and the Ashtanga yoga method. Each pose in the Ashtanga yoga primary series is then explained in very clear and detailed analysis, followed by a display of the benefits of each pose.
For a more detailed list on ashtanga yoga books check out my article: The 23 Best Ashtanga Yoga Books
Ashtanga Yoga Benefits
Weight loss and well being
One study examined the effect of Ashtanga yoga on weight and self-concept in youth at risk for developing type 2 diabetes. Twenty children and adolescents took part in this study and practiced Ashtanga yoga 3 days a week for 12 weeks. The results of the study showed that Ashtanga yoga may be beneficial as a weight-loss strategy. It also showed that it can help improve low self-esteem and anxiety.
Body acceptance
One study examined the effect of Ashtanga yoga on body awareness among survivors of complex childhood trauma. Thirty-one female participants took part in the study who were already Ashtanga yoga practitioners. As revealed in the study, they had experienced some form of abuse (emotional, physical and sexual) and found their Ashtanga yoga practice to help them regulate their emotions and improve their body awareness.
The authors of the study went on to point out that: “Such findings suggest that a consistent Ashtanga yoga practice may help female survivors of complex trauma improve their ability to regulate their emotions as well as improve their body awareness, resulting in improved consciousness of various aspects of experience”
For more information on ashtanga yoga benefits, check out my article: 10 Wonderful Ashtanga Yoga Benefits
How to Practice Ashtanga Yoga
First, we start with the sun salutations to bring heat into the body and prepare us for the standing postures that follow and then the seated ones. Each class closes with some version of the finishing poses.
The Ashtanga yoga sequence has been designed in such a way that each posture provides a necessary foundation for the postures that follow. And so the more experience we gain, the stronger and more flexible our body becomes, the more postures we then get access to and then add to the practice.
Who might like this type of yoga
People who are generally active and like to challenge their bodies. It is also ideal for people who want to quieten their thoughts, as Ashtanga yoga is also referred to as a moving meditation.
What equipment you will need to practice Ashtanga yoga at home
Yoga mat – A very popular yoga mat amongst Ashtanga yoga practitioners is the Maduka Pro mat. One added benefit is that it comes with a lifetime guarantee when sold and also shipped by Amazon.com.
Video of Ashtanga yoga
Vinyasa yoga
What is Vinyasa Yoga?
Vinyasa yoga is a very popular form of yoga in yoga studios in the West. It is more dynamic than a Hatha yoga class and its structure is not as set as Ashtanga is. Individual poses are linked with the breath and together form a flowing sequence of movement, different in each class.
Vinyasa yoga is also referred to as Vinyasa flow, given that the sequence can be seen as a flow-through various postures. Depending on the teacher and the students in the class, this flow can get progressively more advanced.
Some classes can be themed around opening up a particular part of the body. This then helps students prepare their body and mind and thus guide them into more advanced poses.
Vinyasa yoga generally helps increase strength and flexibility. It can also be a fun type of class given that students generally don’t know what pose is coming next.
What to Expect in a Vinyasa Yoga Class
Most vinyasa yoga classes are for every level unless otherwise stated. Teachers generally provide modifications, thus making the class accessible to beginners.
Vinyasa yoga classes tend to involve some sun salutations and a mix of standing postures, seated forward folds, spinal twists, core strengthening work, back bending, and conversations. As stated previously, the chosen poses depend on the teacher’s plan for that class.
For example, if the teacher decides to work on inversions, they will most likely guide students through a flow of balancing, core strengthening, and arm strengthening postures.
Book on Vinyasa yoga
A book that is perfect for those wanting to know more about Vinyasa yoga is: Mastering Vinyasa Yoga, and you will be able to find the paperback and kindle version on Amazon.
What makes this book special is that Raji Thron shows poses through photos and descriptions and explains how to do each pose. This type of information is invaluable, especially for those who practice at home.
Vinyasa Yoga Benefits
Vinyasa is a type of yoga with many benefits. Here are just a few:
Depression
One study examined the effect of Vinyasa yoga on depression. Eleven participants with diagnosed depression took part in the study, all of whom had never practiced yoga. They were encouraged to attend 1.5 classes per week for at least 8 weeks. After 2 months, the participants showed a significant decrease in depression symptoms.
It is also worth noting that yoga also had some additional benefits for these participants. These included:
- Emotional (feeling calm and relaxed, crying less)
- Physical (improved sleep, weight loss, decreased pain)
- Social (“connecting” with others in the class)
Stress
One study examined the effect of vinyasa yoga on the effect in young-adult college students. Positive affect can help reduce levels of stress. And so when someone has a positive effect, they have the tendency to experience positive emotions and are able to cope with life challenges in a positive way.
Twenty participants took part in this study and attended a vinyasa yoga class twice a week for 8 weeks. Stress levels were measured before and after each class. The results of this study showed that there was a significant improvement in the students’ affect measure after these 2 months of yoga classes.
How to Practice Vinyasa Yoga
First, we bring our attention to the breath, as this is going to guide us through the flow.
Vinyasa yoga classes tend to then move on to yoga poses designed to help bring heat to the body. These can include some variations of sun salutations. Then, depending on the focus of the class, the teacher may guide the class through a mix of standing postures and those that will help students be prepared for the pose of focus for the class.
Each class closes with some version of finishing poses, designed to calm down the nervous system after a physically demanding practice.
Vinyasa yoga can be practiced by beginners and more experienced yogis, as modifications and more advanced variations are generally taught.
Who might like this type of yoga
People who are generally active and like to challenge their bodies. Also, Vinyasa yoga is perfect for those who don’t want to know what pose or set of poses is coming next.
What equipment you will need to practice Vinyasa yoga at home
Yoga mat – You will want a durable yoga mat, as it will be prone to a lot of wear and tear otherwise. One popular yoga mat for Vinyasa yoga is the Manduka eco mat. This has a good grip for sweaty Vinyasa yoga practices.
Video of Vinyasa yoga
As a side note, I wrote an article where I compare Hatha to Ashtanga and Vinyasa. Check it out if you would like to know their key differences!
Yin yoga
What is Yin Yoga?
Yin yoga is a very slow-paced class, where we stay in each pose for about 2-5 minutes. It is designed to help stretch out the connective tissue. This makes it the perfect complement to more physically demanding types of yoga, like Vinyasa and Ashtanga.
Yin yoga is type of yoga that benefits those looking for the best yoga for stretching. Look no further, as you will see an increase in flexibility, even after just one class. These prolonged stretches will leave you feeling completely relaxed and calm.
Yin yoga is ideal for beginners, given that the teacher has time to explain various aspects of the yin yoga poses and also the benefits of each pose. I also recommend yin yoga for those dealing with an injury, given that poses can be adapted to all body types and issues with the use of props.
What to Expect in a Yin Yoga Class
Expect to learn to stay still in yoga poses that seem to be stretching out your very existence! Some stretches can be very intense but can also feel really good. Yin yoga poses are designed to help release any locked-up tension in the body.
It is a good class for beginners are they are given time to really feel their body in certain poses. Plus, this can then help them when they are practicing more dynamic types of yoga.
Yin yoga generally focuses on the use of yoga props. These are used to help open up and lengthen in a more optimum way. For example, lying down with a yoga block under the shoulder blades is a wonderful pose that helps to open up the chest.
My students who work in front of a computer for many hours absolutely LOVE this one!
Book on Yin yoga
Of you are looking for a book on yin yoga, my recommendation would be The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga available in both paperback and Kindle from Amazon.
What makes this book stand out is that yin yoga is explained, as well as the benefits. Then through very clear photos, 30 yin yoga poses are shown, along with explanations of how to practice each pose and their benefits.
Yin Yoga Benefits
Stress and worry
One study examined the effects of yin yoga on perceived stress, worry, and mindfulness. Forty participants completed the study. Nineteen were placed in the yoga group who practiced yin yoga twice a week for 5 weeks. The other 21 participants were in the control group who were put in a waiting list and did not practice yoga.
The results of this study showed that yin yoga was indeed able to decrease stress and worry, and also increase mindfulness. Interestingly, these changes were still there five weeks after the study ended.
Stress, anxiety, and depression
One study examined the effect of yin yoga on stress, anxiety, and depression, all of which are responsible for non-communicable diseases (e.g. cardiovascular disease) which in turn are responsible for the majority of premature deaths worldwide.
One hundred and five participants took part in this study and were split into three groups. Group 1 practiced yin yoga for 5weeks, while group 2 practiced yin yoga and mindfulness. Group 3 was the control group and practiced no yoga. The results showed that both groups 1 and 2 showed greater reductions in stress and depression compared to the control group. As expected, Group 2 showed the best results of all the groups.
For more information on yin yoga benefits, check out my article: 10 Beautiful Yin Yoga Benefits
How to Practice:
Yin yoga involves holding poses for an extended period of time, generally 2-5 minutes. This gives the body time to help stretch out the connective tissue. As a result, you will leave the class feeling relaxed, with most of the tension you may have built up during the day, left to melt away on your yoga mat.
Who might like this type of yoga
Anyone who wants a calm and slow-paced type of yoga and someone who is looking to increase their flexibility.
What equipment you will need to practice yin yoga at home
Yoga mat – You will want a thick mat with extra cushioning so as to protect your joints. A very nice option is the Maduka Pro mat. One added benefit is that it comes with a lifetime guarantee when sold and also shipped by Amazon.com.
Yoga block – You will want one or two yoga blocks to help you access certain of the yin yoga poses.
Video of Yin yoga
Iyengar yoga
What is Iyengar Yoga?
Iyengar yoga is based on the teachings of B.K.S. Iyengar who was one of the students of Krishnamacharya, also known as the ‘father of modern yoga’. Here, emphasis is placed on the precise technique and alignment of around 200 specific yoga poses.
Poses are held for a long time. In this time, students are encouraged to bring their attention to their alignment and try to correct it. This allows their bodies to go deeper into the pose.
It can be a physically demanding practice. However, fewer poses are practiced, meaning it is very different from Ashtanga and Vinyasa-type classes. Instead of flowing from one pose to the next, attention is given to precision.
By holding challenging poses, this then helps increase stamina and strength, in both body and mind.
What to Expect in an Iyengar Yoga Class
Adjustments and modifications are offered in an Iyengar yoga class. Additionally, given the very nature of this practice to focus on correct alignment, props are commonly used here.
Book on Iyengar yoga
The book I would recommend for Iyengar yoga is B.K.S. Iyengar Yoga: The Path to Holistic Health, written by Iyengar himself. Available in Amazon in hardcover and Kindle, this book includes Iyengar’s philosophy of the practice as well as step-by-step instructions and illustrations of over 55 yoga poses.
Iyengar Yoga Benefits
Osteoarthritis
One study examined whether Iyengar yoga can help those who suffer from knee osteoarthritis. Sixty-six participants with knee osteoarthritis took part in this study and were placed into two groups. Group 1 practices Iyengar yoga for 6 days, while Group 2 was the control group and did no yoga. The results showed that those who practiced yoga had improved muscular strength, flexibility, and functional mobility.
Low back pain
One study examined the effect of Iyengar yoga on people with low back pain. Forty-two participants with low back pain completed the study and were split into two groups: Group 1 practiced Iyengar yoga for 16 weeks, while Group 2 was the control group and they did not practice yoga.
The results of this study showed that the yoga group had a significant reduction in pain, disability, and pain medication usage. Interestingly, these effects were still there 3 months after the study ended.
How to practice:
Poses are held for extended periods of time and are no transitions and vinyasas from one pose to the next. Props are used extensively in order to help the body go deeper into each pose, in a safe manner of course.
Who might like this type of yoga
Anyone with an injury who want to take their time in each pose may like this type of yoga. Also, anyone who likes taking their time when exploring various yoga poses.
What equipment you will need to practice Iyengar yoga at home
Yoga mat – A great mat for Iyengar yoga is the Liforme yoga mat. This comes with added alignment markers that provide as much, or as little, guidance as needed.
Yoga block – You will want one or two yoga blocks to help you access certain of the yin yoga poses.
Yoga strap – One good option is the durable Manduka Unfold Yoga Strap.
Video of Iyengar yoga
Aerial yoga
What is Aerial Yoga?
In an aerial yoga class, you perform yoga poses using a silk hammock that is suspended from the ceiling. Using a hammock helps build strength and flexibility. It also allows beginners to practice more challenging poses without pressure on arms, the spine, or the head.
Aerial yoga is a fun type of yoga with the key benefit being its novelty and use of the aerial yoga hammock. Due to the nature of the class, it may help you build upper body and core strength. Additionally, it can help those with back pain, as the inversion help to create space between each vertebra, without any pressure on the spine.
What to Expect in an Aerial Yoga Class
Each student has their own aerial yoga hammock on top of a yoga mat. Depending on the nature of the yoga class, the teacher guides the students through a variety of poses, sometimes similar to what you would find in a Hatha yoga class.
The difference is that the hammock can help students get into poses with more ease and more efficiency. Some typical examples of aerial yoga poses are lunges with one leg on the hammock, half-splits, again with one leg on the hammock, and back bending poses like camel pose.
Book on aerial yoga
The book I would recommend for aerial yoga is Aerial Yoga: The Low Fly Zone. This book is ideal for beginners and advanced aerial practitioners, as it covers over 40 aerial yoga poses and their variations.
Aerial Yoga Benefits
When doing my research for this article, I wasn’t expecting to find any academic articles on the benefits of aerial yoga. And to the best of my knowledge, there are no studies to date.
However, I did come across a proposal for how aerial yoga can help women survivors of sexual violence. Reading their rationale I will admit to being blown away as I had never considered the benefits they discuss.
Below are two parts from their proposal that I found fascinating:
The aerial yoga silk helps clients begin to build trust and a more attuned relationship with their body, taking their own needs into account.
Clients can create a soft and supportive cocoon to draw themselves inward and create a protective physical space.
C. Louise Profit, Aerial Yoga Intervention for Trauma and Loss
How to Practice Aerial Yoga
Use the hammock for aerial yoga to help support and guide your body along a wide range of poses.
Who might like this type of yoga
Anyone looking for a fun and unique way to practice yoga. Also, anyone who wants to work on backends and inversions in a safe and more gentle manner.
What equipment you will need to practice aerial yoga at home
Hammock for aerial yoga – This particular aerial yoga hammock from Amazon has many positive reviews. It also comes with daisy chain, carabiner, and an aerial yoga pose guide. It also comes in many different colors!
Note that you will also need the yoga trapeze ceiling hooks in order to attach your hammock to your ceiling.
Yoga mat – One nice option is the eco-friendly, natural tree rubber yoga mat by Manduka.
Video of aerial yoga
Restorative yoga
What is Restorative Yoga?
Restorative yoga is the most relaxing type of yoga you will ever try. It is a very gentle yoga class that places the body in a handful of very relaxing restorative yoga poses. Restorative yoga makes use of many yoga props in order to enhance or deepen the very calming experience.
Restorative yoga classes can be a perfect combination for those practicing more dynamic yoga practices. They are also great for those who want to let their body and problems melt into the mat.
What to Expect in a Restorative Yoga Class
As easy as a restorative yoga class may be, it can be challenging on the mind. The reason is that there is nowhere for it to escape. What does help is that the body is placed in extremely comfortable and therapeutic restorative yoga poses. This in turn helps us experience total surrender.
Restorative classes tend to be very calm and tranquil.
Book on restorative yoga
The book I would recommend for restorative yoga is Relax and Renew: Restful Yoga for Stressful Times. This book is ideal for anyone interested in finding out about the physical postures and breathing techniques used in restorative yoga.
Restorative Yoga Benefits
Mental health, depression, positive affect, and spirituality (peace/meaning)
One study examined the effect of restorative yoga on cancer patients and post-treatment survivors. Forty-four women with breast cancer took part in 10 weekly 75-minute restorative yoga classes. After the 10 weeks, there was an improvement in mental health, depression, positive affect, and spirituality. Additionally, women with lower well-being were found to have derived greater benefit from the yoga intervention than the women who were in the control group (who did not practice any yoga).
Sleep quality
One study examined the effect of restorative yoga on sleep. Cancer survivors were used in this study given that 30-90% of cancer survivors report having impaired sleep quality after their treatments. Four hundred and ten cancer survivors took part in this study and took part in a 75-minute restorative yoga class twice a week for 4 weeks.
The results found that restorative yoga had indeed helped the participants with their sleep quality and sleep efficiency.
How to practice
You will use quite a variety of yoga props for this type of yog. All props will help you feel more and more relaxed. Each class may go through only a handful of yoga poses. This means that you stay in each pose for up to 10 minutes!
Who might like this type of yoga
Anyone who wants to absolutely and totally RELAX and let go of any tension.
What equipment you will need to practice restorative yoga at home
Yoga mat – You will want a thick mat with extra cushioning so as to protect your joints. A very nice option is the Maduka Pro mat. One added benefit is that it comes with a lifetime guarantee when sold and also shipped by Amazon.com.
Yoga blanket – You will want a soft and warm blanket. This is used to help you get into poses and also to wrap up with for savasana.
Yoga bolster – Yoga bolsters are a dream come true in a restorative yoga class. This particular yoga bolster comes in a variety of colors and is firm enough and will not lose its shape.
Eye pillow – Eye pillows will help you drift off and feel even more relaxed. This particular eye pillow has an organic lavender and flaxseed insert. The sleeve is machine washable and it was hand-knitted in the USA.
Video of Restorative Yoga
Prenatal yoga
What is Prenatal Yoga?
Prenatal yoga is a type of yoga that focuses on women throughout their pregnancy. It uses gentle poses and relaxing techniques to help mums to feel strong and open and ultimately help them prepare for childbirth. It can also help improve balance and increase energy levels.
What to Expect in a Prenatal Yoga Class
Prenatal yoga classes should be taught only by yoga teachers trained in prenatal yoga. These classes are designed to help mums to feel stronger and more flexible and ultimately more empowered.
This is a special type of class that helps build friendships and caters for shared experiences being expressed in the class.
Book on prenatal yoga
One book I would recommend for prenatal yoga is Yoga Mama, Yoga Baby: Ayurveda and Yoga for a Healthy Pregnancy and Birth. Something that makes this book special is that it covers month-to-month exercises, it has tips to encourage natural labor and it also gives advice on staying healthy and happy if the first weeks after giving birth.
Prenatal Yoga Benefits
Antenatal depression
Given that many women go through antenatal depression, one study examined the effect of yoga on this type of depression. Thirty-four depressed pregnant women took part in this study. They practiced a 75-minute prenatal yoga class twice a week for 10 weeks. The results showed that women’s depression decreased significantly by the end of the study.
Stress and immune function
In another pregnancy study, women took part in a 20-week intervention comprising two weekly 70-min prenatal yoga sessions. The results showed that prenatal yoga was able to significantly reduce pregnant women’s stress and enhanced their immune function.
How to Practice
During prenatal yoga would trust your instinct and use props to modify poses and help you build strength and stability, rather than flexibility.
What equipment you will need to practice restorative yoga at home
Yoga mat – You will want a thick mat with extra cushioning so as to protect your joints. A very nice option is the Maduka Pro mat. One added benefit is that it comes with a lifetime guarantee when sold and also shipped by Amazon.com.
Yoga blanket – You will want a soft and warm blanket that you can use both to help you get into poses and also to wrap up with for savasana.
Yoga bolster – Yoga bolsters are a dream come true in a prenatal yoga class. This particular yoga bolster comes in a variety of colors and is firm enough and will not lose its shape.
Eye pillow – Eye pillows will help you drift off and feel even more relaxed. This particular eye pillow has an organic lavender and flaxseed insert. The sleeve is machine washable and it was hand-knitted in the USA.
Video of prenatal yoga
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