Yoga Flows

1. Hatha

Think of Hatha as beginner’s yoga. It is an easy, ‘anytime’ practice that you can delve into as and when you need. For a quick Morning energiser, or a pick-me-up during a sluggish afternoon, this slow-paced flow gently engages you body and mind. Typical Hatha poses include easy postures like child’s pose and downward facing dog. They work to align your body without being overly strenuous. This type of flow engages all three doshas and can be beneficial at any time in your moon cycle (menstrual cycle). If you don’t feel up for an intense workout, or don’t have time for a longer session, this practice can be a gentle alternative. It is a good option for the menstrual phase, which is ruled by Vata (the air element, according to Ayurveda), as it is grounding and simplistic in nature and hardly taxing on an already exerted body. Ayurveda sees the monthly ‘bleed’ as exercise in itself, and therefore recommends less strenuous pursuits like Hatha yoga. Yoni yoga could be considered a variation of Hatha yoga. Typically practised with a yoni egg, it engages the body in gentle stretching postures with a focus on easing tensions and issues relating to the female body. Regularly committing to a Hatha flow has many associated health-benefits, including longevity and dynamism in the body. 

2. Ashtanga

Ashtanga is the most physically demanding of the flows. It comprises of synchronised breath work and postures. If you are feeling in the mood for a full-body stretch or dynamic workout, an ashtanga class will work for you. Ashtanga can balance the weighted sensations associated with Kapha (the earth element, according to Ayurveda), within the body. Unlike hardcore exercises or intense workouts, Ashtanga can exercise your whole body whilst simultaneously engaging your mind and spirit. Through synchronised breathing, you may find your thoughts aligning, and leave an Ashtanga class with an enhanced sense of clarity.  If you are in your follicular phase, you could benefit from this type of flow, as it will definitely engage the energy you have stored up after the more reclusive menstrual phase. Similarly, if you are in your ovulatory phase (or, inner summertime) you may want to try some more physically demanding pursuits, and if this is the case go for it! We aren’t all necessarily drained during our time of the month, so really you can practice this flow when suits you. Ashtanga is a good replacement for other exercises as it can be just as active. A typical Ashtanga practice may incorporate poses like ‘triangle’, when you stand with one leg in front of the other and both feet on the ground, pointing one arm to the front leg and raising the other in the air. 

3. Bikram

Bikram yoga is essentially the OG ‘hot’ yoga. It is performed in a heated room (around 40 degrees) and is great for purging toxins from the body as it is a seriously sweaty pursuit. Akin to a mini-detox, it can be considered a purifying form of yoga. Releasing constrictions in the body and easing tight muscles and other discomforts, it is both relaxing and fun. The asanas aren’t too difficult either, as the temperature of the room already makes for constricted movement possibilities. You hardly have to push yourself to feel the effects. Not typically recommended for ‘Pitta’ (the fire element, according to Ayurveda) types, Vikram balances the effects of Vata and Kapha in the body. It is a good choice for relieving stress and tension, especially that caused by menstruation or PMS. So, if you are in your menstrual or luteal phase, you may want to try this relaxing yoga variation. Otherwise, if you generally feel the need for cleansing rituals or really want to sweat out and dispel any impurities or negativity, this type of flow is your saviour. A typically Bikram yoga posture is chair pose, which is like a semi-squat, engaging the knees and the hips, with hands in prayer.

4. Vinyasa

Enter your ‘flow’ state with Vinyasa yoga. Literally translating to ‘flow’, Vinyasa mingles breath work with fluid movements. You are more free in these classes to experiment with movement. Dance yoga is a contemporary variation of Vinyasa, putting typical Vinyasa asanas to music to encourage even more fluidity. Express your body however you like, each time you practice, your flow is unique to you. There aren’t really intervals in Vinyasa, instead you move between poses however suits you. You might want to move your hips, balance on one leg or take a bow in gratitude. Typical Vinyasa poses include ‘tree’ pose, when you stand with one foot balanced on the opposite knee, and hands held together above your head, or ‘plank’ pose. Whenever you want to express yourself through movement, or shake it all out, Vinyasa is for you. It is also great to practice with friends. Moving fluidly with others encourages a sense of community and group expression. If you are in your ovulation phase, you might feel an urge to express yourself and move your body dynamically, expressing your fertility and enlivened spirit, so now is the time to literally go with the ‘flow’!

5. Restorative

Restorative yoga is a flow for relaxing your body, mind and spirit. If you suffer from burnout, or have a lot going on right now, your body will thank you for taking time out to practice some healing yoga. This type of flow requires little effort, you can move as little or as much as you need. It can be a quick practice or a slow wind down at the end of an eventful day. The most meditative of the flows, the passive poses can calm the body and dispel an anxious mind. A predominantly Kapha-building practice, it brings you down to earth, with most postures being performed in a lying down position, such as Savasana (lying on your back) or ‘legs up the wall’ pose. Great for those who are menstruating, when the body is already in a state of ‘work-out’, or during the follicular phase, to restore depleted energies post-bleed. Like Hatha, this yoga variation is flexible and can benefit you anytime need to replenish your body’s resources.