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musings on yoga

Yoga Styles 101

7/2/2018

94 Comments

 
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You’ve decided to finally start practicing yoga — but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what’s the difference between Hot Yoga and Vinyasa? The array of options can be enough to scare you off the mat for good.

But here’s why you shouldn’t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced. Try a few different studios, teachers and styles. Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice. The first day you don’t like a class shouldn’t be a reason to bolt and try something new.

Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. A 20-year-old and a 70-year-old probably don’t need the same things. Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff.

So with all the choices out there, where do you start? Don’t lose your ujjayi breath (that’s yogi speak for calming inhales and exhales. We’ve got your list of classes that specialize in yoga for beginners — plus tips for identifying the style you might like best.
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Yoga Styles 101: The 9 Types You Need to Know



1.  Hatha Yoga

It’s all about the basics in these slower moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga. However, the Sanskrit term “hatha” actually refers to any yoga that teaches physical postures or asanas.
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Best for: Beginners.  Because of its slower pace, hatha is a great class if you’re just starting your yoga practice.
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​2.  Vinyasa Yoga

Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. In most classes, you won’t linger long in each pose and the pace can be quick, so be prepared for your heart rate to rise. Teachers will often pump music, matching the beats to the sequences of the poses.  THIS IS WHAT WE TEACH HERE!

​Best for: Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement.
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3.  Iyengar Yoga

Here you’ll get nit-picky about precision and detail, as well as your body’s alignment in each pose. Props, from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time. If you’re new to Iyengar, even if you’ve practiced other types of yoga, it’s good to start with a level one class to familiarize yourself with the technique.

​Best for: Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you’ll love Iyengar — teachers share a wealth of information during class. Iyengar can also be practiced at any age and is great for those with injuries (though you should consult with a doctor first).


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4.  Ashtanga Yoga

If you’re looking for a challenging yet orderly approach to yoga, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat. The catch is that you’ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes (a subset of Ashtanga) require you to perform the series on your own. (But don’t worry — there will always be a teacher in the room to offer assistance if you need it.)

Best for: Type-A folks. If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines.
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5.  Hot Yoga

Hot Yoga is practiced in a heated room.  While the heat will make you feel like you can move deeper into some poses compared to a non-heated class, it can be easy to overstretch, so don’t push beyond your capacity.  WE OFFER THIS IN THE WINTER!
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Best for: Hardcore sweat-lovers. If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class.
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6.  Yin Yoga

If you want to calm and balance your body and mind, this is where you’ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin Yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked.
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Best for: People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible (you might overdo it in some poses) or anyone who has a connective tissue disorder.

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7.  Restorative Yoga

​While it may feel like you’re not doing much in a restorative yoga class…that’s the point. The mellow, slow-moving practice with longer holds gives your body a chance tap into your parasympathetic nervous system, allowing you to experience deeper relaxation. You’ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose.  WE OFFER THIS CLASS AS WELL!

​Best for: Everyone. In particular, it’s a good yoga practice for anyone who has a hard time slowing down, who has experienced insomnia, or who struggles with anxiety.. It’s also great for athletes on recovery days.

94 Comments
yoga ttc in goa link
7/19/2019 02:06:57 am

thanks for sharing very nice post. it is helpful.

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Larry Weaver link
10/30/2019 04:46:50 pm

Thanks for the tips on yoga. I would like to find a new hobby. Maybe I should look into doing yoga as a hobby.

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NiMaSte Yoga
12/5/2019 01:27:08 pm

Yoga is the best hobby!

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Tori Raddison link
12/5/2019 12:11:02 pm

I had no idea there were so many kinds of yoga that you could do! I think that restorative yoga might be the one for me because I really need to relax. What are parasympathetic nerves and how do they affect me?

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NiMaSte Yoga
12/5/2019 01:34:00 pm

Hello Tori,
Restorative Yoga practice is the best practice to improve relaxation.
The parasympathetic nervous system is one of the divisions of the autonomic nervous system. It is also known as the rest and digest system. The parasympathetic system conserves energy in your body as it slows the heart rate, and relaxes the muscles.
When we live a stressed life, we have less opportunities to rest and relax. This is why the practice of Restorative Yoga can balance and improve our life.
Hope this can help to clarify.
Many smiles .

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Eileen Benson link
12/6/2019 12:15:52 pm

It was interesting when you said that both Bikram and hot yoga are practiced in heated rooms, but the latter offers more freedom and variety of poses. My friends and I been wanting to improve our flexibility by finding a local yoga studio we can take classes at. After reading your article, I'm excited to find a studio that offers hot yoga and give it a try!

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NiMaSte Yoga
12/6/2019 01:18:23 pm

Hi Eileen,
Yes heated classes focuses on stretching and flexibility. The heat helps the muscle to relax and open. You only have to be careful to keep engaging the muscles so you don't relay on your joints. Always teachers can suggest any modifications.
Our studio is located in Kensington, Maryland and we offer Heated Yoga on Wednesdays at 6:30pm.
Hope you find a place where to try it!
Many smiles .
🙏

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Yoga Classes link
1/1/2020 01:38:19 am

Amazing article. Definitely, Yoga is very important for daily life. Because it is a great way to get, exercise which reduces tension, stress and pain as well. You explained Yoga benefits very well.

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NiMaSte Yoga
10/25/2021 06:16:25 pm

Thank you. We try our best.

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Greta James link
1/6/2020 09:22:31 pm

Thank you for explaining that there are actually many different kinds of yoga and that Hatha is considered a slower, easier form. I have been thinking of getting involved in yoga as I think it would be a great way for me to calm down after a stressful day. I wonder if there are any good yoga studios in my area that I could try!

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Hi Greta,
5/25/2020 01:25:22 pm

Check online for yoga studios in your area. Also, nowin times of COVID, we are also offering yoga Live Online. Many places are offering too, so check and start your practice.

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Nepal yoga Institute link
1/20/2020 02:36:26 am

Than you for sharing useful content about yoga. we are also into yoga and love reading articles relate to yoga that make us feel really special about knowing yoga.

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Nepal
5/25/2020 01:26:22 pm

thanks so much for your comment. Yes, yoga is very special, and we all benefit fromit.

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Kari Nokela link
1/24/2020 12:46:54 am

Thanks for sharing your thoughts on YOGA. Great post,keep posting.

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Levi Armstrong link
2/5/2020 03:07:49 pm

Ah, it's good to know that Hatha yoga is a good place to start for beginners because of its slower pace. I'm actually considering taking up yoga myself. It seems like such a relaxing and calming activity.

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NiMaSte Yoga
12/6/2020 10:11:43 pm

Yes, it is a good place to start. If you consider Vinyasa, always look for gentle flow or Level 1 Vinyasa. Those classes will teach you the foundation of transitioning in poses.
Have a lovely journey!

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sakshi kashyap link
2/8/2020 08:10:00 am

i am doing yoga from 3 years its very helpful for me and my body changes thanks for giving me a good information

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NiMaSte Yoga
10/25/2021 06:16:48 pm

You are very welcome!

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Kiera link
2/10/2020 10:33:31 pm

Thank you for sharing. I did these yoga poses every day. I felt extremely effective for my body. I love your post.

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Kiera
5/25/2020 01:31:04 pm

Great Kiera!! So good to hear that you are doing your practice!
Please check also our YouTube channel, we have some yoga practice in it too!
Namaste.

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Lauren link
2/16/2020 11:24:45 pm

It is easy to understand your post. Yoga poses are the most important parts of Yoga. Yoga helps improve your body, even your life. Thank you for sharing.

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Lauren
5/25/2020 01:33:26 pm

Yes Lauren, we change our life throughout the practice of asanas/poses, but also there are other parts that are not as known like breath control, mantra and meditation that can make a huge impact too.

Thanks for sharing your thoughts.
Namaste

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Vivian Black link
4/9/2020 07:43:29 pm

You made a great point about Iyengar yoga and how it is all about the alignment of your body in the pose. My husband and I are looking for a yoga instructor that can help us get back into shape. We will keep these tips in mind as we search for a professional that can help us best.

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NiMaSte Yoga
9/20/2021 01:32:09 pm

It's important to find the right instructor for you. Private lessons may also be a good idea.

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[email protected] link
4/27/2020 03:01:38 pm

Different exercise or pose triggers different health benefits. We have to
keep in mind that health is a dynamic expression of life and not the
mere absence of diseas

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NiMaSte Yoga
9/20/2021 01:33:39 pm

Yes, yoga is a practice for overall good health.

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Raymond D Fogleman link
5/4/2020 05:15:58 am

The true purpose of Yoga is to integrate the physical and mental aspects of the body. By using the breath we are capable of bringing our focus into the present moment.

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Raymond D Fogleman
5/25/2020 01:35:50 pm

Your are totally right, the true purpose is to integrate the whole self/Self, and there are many doorways to do it in the practice of yoga.
Namaste.

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Mike Sanders link
5/5/2020 12:03:17 pm

I like what you said about doing Yin Yoga if you want to balance your body and mind. My sister has been telling me about how she wants to bring her life into better balance soon. I'll share this information with her so that she can look into her options for yoga that can help with this.

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Nimaste Yoga
5/17/2022 05:31:20 pm

We hope your sister tries yoga. It is a great way to find balance in many aspects of our lives.

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Mariam Praise link
5/29/2020 06:18:52 am

Honestly, I've been in search of the right reasons to begin Yoga but just haven't been so convinced. But, right now, I can say that I really am convinced! Thanks for the ideas that you have here and I hope to get more from you. Please do well to also get information from my blog on https://www.tecteem.com/123movies-watch-movies-online/

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NiMaSte Yoga
10/25/2021 06:17:39 pm

Glad you enjoyed the blog post!

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Muhammad Faisal link
6/20/2020 11:01:22 am

Thanks for writing this amazing article on Yoga Styles. Yoga has changed the life of billions of people around the world.


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NiMaSte Yoga
9/20/2021 01:34:59 pm

We agree.

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Vipulayoga link
7/30/2020 04:38:49 pm

Very nice information. After reading this article i got one doubt. Is only 7 types in yoga or any more else ?

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NiMaSte Yoga
9/20/2021 01:35:54 pm

There are many more styles, but even within yoga there are many ways of practicing (poses, breath, etc.).

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Discussing Mental Health link
8/12/2020 12:24:08 am

People suffering from mental illness are usually perceived in a negative light. They're believed to be a danger to society. This view is in part propelled by the media, who often portray people with such conditions as violent beings, waiting to explode. While in fact, it is more likely that they'll inflict damage on themselves rather than others.

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NiMaSte Yoga
9/20/2021 01:34:16 pm

Thanks for your perspective.

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rachel frampton link
8/14/2020 09:07:00 am

I'm planning to try yoga because this may help release the stress from my body, which is why I'm currently looking for a studio. Vinyasa yoga seems interesting since there are a lot of movements involved. I'll also keep in mind to try the hot yoga because you've mentioned that this is perfect for hardcore workout lovers.

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NiMaSte Yoga
12/6/2020 10:17:12 pm

Hot Yoga it is for hard core since the pace it is a flow and you also have the challenge of the high room temperature.
Another hard core practice in Vinyasa styles are Active Flow, or any Arm Balancing/ Inversion classes.
YOu can check our website for the classes that we offer.

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sukhmanjot link
9/2/2020 02:41:20 am

yoga is really important. if i talk about my self i do yoga on daily basis especially vinyasa yoga because it helps me to reduce back pain. thanks for the information that you have provided in this amazing article. i will do other yoga also.

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NiMaSte Yoga
9/20/2021 01:36:34 pm

Glad to learn that yoga has helped ease your back pain.

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Dialoguein link
9/14/2020 11:09:00 pm

Yoga is really important for our Health.Its very good habbit.it gives energy to all purpose.

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NiMaSte Yoga
9/20/2021 01:36:51 pm

We couldn't agree more.

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Omar faruk link
12/2/2020 09:12:00 am


Yoga is really important for health especially for athletes. we can not ignore because to remain fit we have to do yoga so that our muscles become more stronger and our body feel healthy and fresh. there are a lot of yoga poses even for beginners also. thanks for the amazing article and knowledge.

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NiMaSte Yoga
12/6/2020 10:19:09 pm

Thank you! Yes, yoga is very helpful on many levels.
Namaste

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Shashank Trivedi link
12/6/2020 12:04:15 pm

Very helpful article,
Thank you

Reply
NiMaSte Yoga
9/20/2021 01:37:10 pm

Thanks for your comment.

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Senorita Merry link
12/7/2020 03:34:26 am

Yes, restorative yoga is a very helpful practice. I can't wait to try it. I hope it would be a great practice for me to get a good result. Also, I am planning to do yoga soon. I brought the boss babe yoga bag already to carry my yoga things. Thanks for the writing with the inspiration.

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NiMaSte Yoga
9/20/2021 01:37:47 pm

Best wishes on your yoga journey.

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YogaMea link
12/29/2020 01:21:11 am

Thanks for sharing. I found a lot of interesting information here.

Reply
NiMaSte Yoga
9/20/2021 01:38:02 pm

Glad to help.

Reply
YogMantrana Foundation link
12/29/2020 01:24:26 am

I like your explanation of topic and ability to do work.

Reply
NiMaSte Yoga
9/20/2021 01:38:18 pm

Thanks!

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Rishikesh Yog Kendra link
1/6/2021 02:10:08 am

Absolutely informative and helpful !

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NiMaSte Yoga
9/20/2021 01:38:44 pm

Thanks for the feedback.

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HARSHITHA JAIN link
2/25/2021 08:00:20 am

Yoga plays a significant role, and the more time you can dedicate to it, the more benefits you will receive.

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NiMaSte Yoga
9/20/2021 01:39:03 pm

Yes, it has many benefits.

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Train With Mannybee link
3/3/2021 01:48:53 pm

I am new to field of yoga and this article was a kick-starter in that direction. Thanks for sharing the basics of different types of yoga. I would definitely like to read more about these now.

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NiMaSte Yoga
9/20/2021 01:39:54 pm

We have many classes that you can take wherever you are. Check our schedule to learn more.

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yoga centers near me link
3/20/2021 02:36:08 pm

Had never encountered such a detailed piece. Great points.

Reply
NiMaSte Yoga
9/20/2021 01:40:17 pm

Glad to be able to help.

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Gustavo Woltmann -Yoga Trainer link
3/21/2021 05:48:39 am

Yoga is the better than any other exercise. I am a Yoga Trainer

Reply
NiMaSte Yoga
9/20/2021 01:41:00 pm

Yoga is more than exercise, but the physical practice has many benefits, yes.

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Taylor Hicken link
3/26/2021 04:15:03 am

Thank you for sharing that there are different types of yoga that are suitable for different types of people. My friend just mentioned the other day that she is thinking of living a healthier lifestyle so she can feel more content mentally and emotionally. I will suggest to her looking for a suitable type of yoga that is perfect for her by going to the right place that can offer it.

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NiMaSte Yoga
9/20/2021 01:42:03 pm

We hope your friend finds the right yoga path for them. If NiMaSte Yoga is that place, they are welcome here.

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Adam Golightly link
3/26/2021 08:55:13 pm

My sister has been thinking about taking some yoga classes in order to improve her flexibility. She would really like to get some help from a professional in order to be safer. Thanks for explaining what Iyengar yoga is in order to have the right kind of alignment.

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NiMaSte Yoga
9/20/2021 01:45:07 pm

Working with a professional yoga instructor in a private class might help your sister understand her own body;s alignment.

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Gustavo Woltmann -Yoga Trainer link
4/4/2021 02:52:23 pm

Environment is an important element for Yoga. I like it

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NiMaSte Yoga
10/25/2021 06:18:12 pm

Yes.

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Sophie link
9/14/2021 07:16:57 am

Can u tell Me what is difference between yoga and Strength training
?

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NiMaSte Yoga
9/20/2021 01:49:59 pm

Yoga strengthens the body using your body and gravity and can complement strength training, but they are not the same.

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Jesse Ford link
9/22/2021 06:35:46 pm

I've been wanting to improve my lifestyle a bit lately. Becoming more active and doing yoga could certainly help with that goal. Out of this list, Yin yoga looks the most interesting for its meditative aspect while stretching.

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NiMaSte Yoga
9/23/2021 12:13:11 pm

Hi Jesse, yes Yin is a very meditative practice. We offer it twice per week. Check out our schedule to sign up and try it out!

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Thejus Joshy link
10/10/2021 06:11:47 am

Thanks for this post. Can you suggest a yoga which can help reduce headaches ?

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NiMaSte Yoga
10/25/2021 06:19:40 pm

A well rounded yoga practice can help with stress, which may contribute to headaches, but it is not necessarily a cure. Talk to your doctor about what may help with your specific kind of headache.

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Max Jones link
10/14/2021 06:14:57 pm

Thanks for the info about yoga. My sister loves yoga. I'll share this info with my sister as she looks for training so she can become a yoga instructor.

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Yoga School in Rishikesh link
10/25/2021 02:38:43 pm

Thanks for this wonderfully summarised article.

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NiMaSte Yoga
10/25/2021 06:20:15 pm

Thank you for your comment. We try our best to inform.

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Mia Evans link
12/7/2021 12:46:02 am

I like that you talked about Yin Yoga and how this would be best for people who need to stretch and unwind. I will look for a live online yoga class that offers this because I think I need this now. It's because of having to sit in front of the computer for long hours for the past year, so I feel very still right now.

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NiMaSte Yoga
12/7/2021 09:04:01 am

Hi Mia. That is great. We hope you give our live online Yin yoga classes offered twice a week a try. You also get access to recordings for a few days to do later if you wish. Another good option for stress relief is restorative yoga, which we offer as a live online Relax and Unwind workshop later this month.

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Livonature link
1/16/2022 11:31:06 pm

Different styles of yoga has its own benefits. We should try all of them under proper guidance.

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Nimaste Yoga
5/17/2022 05:17:24 pm

This is so true!

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MckinneyVia link
2/14/2022 11:09:57 pm



Excellent article! Your post is essential today. Thanks for sharing, by the way.

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Nimaste Yoga
5/17/2022 05:18:17 pm

We're glad you find it useful!

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Brett White link
3/29/2022 01:25:16 am

I very much appreciate it. Thank you for this excellent article. Keep posting!

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Nimaste Yoga
5/17/2022 05:18:30 pm

Will do!

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Yogkushalam link
4/28/2022 11:24:11 am

It's a great read. I also started my yoga journey few months back, and this article really helps in providing complete knowledge.

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Nimaste Yoga
5/17/2022 05:19:34 pm

We hope your journey continues and you explore and find the style that works for you.

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Millie Hue link
7/6/2022 01:26:47 am

Thanks for pointing out that each person would have a different type of yoga that will fit them. In that case, I should try various ones that catch my attention together with my husband who plans to look for online yoga classes for athletes this month. We both wanted to start working on our body's best condition because we are also turning 40 years old in a few years' time.

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Surbhi Sinha link
7/29/2022 02:51:17 pm

Thank you for sharing such a useful information. An essay like this is quite beneficial to readers like me since you have explained all of the facts so that I can grasp it quickly. One of the things I enjoyed best about your blog is how well you defined each and every aspect. As a general contractor, this information will be beneficial to me in the future. I'm looking forward to reading more of your content. You can order online from our store if you have any query contact us 98914 28646.

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John Carston link
9/6/2022 10:17:50 pm

I'm glad that you talked about the importance of starting to the basics to ensure proper knowledge and practice. A couple of weeks ago, my sister told me that she wanted to pursue her career being a yoga teacher for her meditation practices, and she asked if I had any idea what could be the best other options that would help her. Thanks to this informative article, I'll be sure to tell her that she can consult a well-known yoga teacher training program as they can help provide more information about the process of being a teacher.

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John Nguyen link
10/7/2022 01:59:55 pm

Single pretty too throw discussion. It start start commercial pattern.
Low later Republican scientist. Strategy other policy black future whom.
General be activity ok small. Especially direction eye.

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Lucas Arya link
9/20/2024 02:09:06 am

This is such an informative and well-written guide to the various yoga styles! I love how you've broken down each practice and its unique benefits. It’s especially helpful for beginners who might feel overwhelmed with the many options available. I’ve practiced Hatha and Vinyasa, but after reading this, I’m excited to explore Yin Yoga for a more meditative experience. Thank you for this detailed overview—definitely bookmarking this for future reference!

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