Ashtanga, Forrest or Hatha? Yoga 101 with a Winnetka Instructor

A few weeks ago I wrote about exercising while on vacation and suggested trying a local fitness class in your destination. The easiest type of class to find these days is yoga. In some cities, it seems like there's a yoga studio on every corner.

Yoga classes, however, can vary widely, and trying a new class means you might not know what you're going to get. I used to think yoga was yoga until I started to see different kinds being touted: Vinyasa, Ashtanga, Forrest, Hatha....

Sometimes I was able to figure out for myself what different descriptors meant: restorative yoga was gentle, power yoga was hard. Other times, it took me a while to figure out what kind of class I was doing.

For many years, I went to yoga classes at Lifetime Fitness, but I picked them based solely on what worked for my schedule. As a result, I went to a class twice a week that was described as Ashtanga yoga. I didn't really know what that meant, but it offered a good workout with an instructor I liked at a convenient time.

My only complaint: after a few weeks, I realized the instructor was just having us do the same routine every time. “Gee,” I thought, “maybe she should try to mix it up a bit. It's getting boring doing the same poses in the same order over and over again.” Come to find out, that's what Ashtanga is: a set sequence with no variations. Finally, the class made more sense, and I felt a little foolish.

So what types of yoga are out there and how do they differ? For guidance, I turned to instructor Eileen Collins who teaches at several yoga studios and at the Winnetka Community House. She kindly joined me for a question-and-answer session about some yoga basics.

Question: Vinyasa seems to be the most common type of yoga out there. My understanding is in Vinyasa you flow from one pose to the next while using your breath to guide you. Right?

Answer: Yes, I couldn't have said it better myself! Vinyasa is an offspring of Ashtanga. But unlike Ashtanga, each practice offers a different sequence of poses. For example, the teacher may focus on standing poses during one session and spend more time in seated poses during another session. Vinyasa translates to “movement with breath;” your breath helps you flow from one position into the next.

Q: What are Hatha and Forrest?

A: Hatha means sun and moon and refers to the physical practice (the asanas) of yoga. It has come to refer to an alignment-based practice of moving into the pose slowly and holding poses for longer periods of time. Forrest is a recent type of yoga defined by yoga instructor Ana Forrest. It's a strength-based practice with long periods of holding poses.

Q: So Forrest has nothing to do with tree pose?

A: No.

Q: What about Bikram and hot yoga? Is all Bikram hot and is all hot Bikram?

A: All Bikram yoga is hot but not all hot yoga is Bikram. Bikram yoga is a series of 26 poses done in a super hot (105 degrees exactly) room. There are many other types of hot yoga and it can vary by studio. Niyama in Wilmette has a set series that is done in a room that is heated only 95 degrees or so. Breathe Studio in Glencoe offers hot classes that are Vinyasa-based. Hot yoga makes you sweat! It's very cleansing, and warming the body helps increase flexibility.

Q: What other kinds of yoga are there?

A: There is Anusara, which is a Vinyasa-based practice of John Friend that is concentrated on opening the heart center and connecting with the Divine. Ashtanga is a set series of poses that is very athletic and strengthening. Iyengar yoga is a slower more Hatha-oriented practice based on alignment.

Restorative and Yin yoga are increasing in popularity as the population ages and the weekend warriors get injured. These would be considered “gentle” yoga classes where you soften into poses, possibly using props to help with limited mobility. Gentle yoga allows muscles to soften into the stretch.

Q: I've heard the term Mysore. What exactly is that?  

A: Mysore is Ashtanga yoga practiced at your own pace in a room with others but no leading teacher. You move through the series of poses on your own. It has a very special energy and it's a practice that requires a lot of self discipline.

Q: Hmm, self-discipline. Guess I can cross that one off the list. So, do all yoga styles have you take that nice little nap at the end? 

A: Yes, we love the nap! Savasana, or corpse pose, is the most important part of the practice. Just lying down and actively relaxing every muscle is extremely restorative and rejuvenating. For beginners, completely relaxing can be the most difficult part of yoga but the benefits are boundless and it just feels good.

Q: I think I might go do a little savasana right now. Eileen Collins, thank you for sharing your yoga knowledge with us.

A: You're welcome. Namaste!