One of the accepted translations of the word yoga is union. This unity can be felt in a yoga class through many different channels. Classes typically start with some type of “centering” where the yoga instructor will ask participants to set an intention for their practice and to introduce a theme for the class. Typical themes could be gratitude, stillness, expansion, acceptance, and many others. Often times an instructor will have students join in a round of “om” which is one mechanism to demonstrate the sound of union in one chord comprised of everyone’s voice. Union is also present in breathing exercises where the class can think of how the breath is common amongst all living things and is the most important element of yoga.

Another typical part of a yoga practice is movement. Yoga students are taught to respect the limitations of their current bodies at the present moment. While a goal of a yoga student is often to expand their range of motion, it is always wise to just get to a point where sensation is felt or to where the student feels they are at their edge and never beyond. Yoga should not cause injuries from being overly competitive with one’s self. One should always respect where they are in the journey.

Yoga should feel good. After a yoga session, participants should feel invigorated yet relaxed and should experience the sensation of increased blood flow and muscle awareness. Classes end with “savasana” which is a surrender where students typically lie on their backs with eyes closed in a peaceful rest to reflect on the intention set at the beginning of class and to notice any shifts in their bodies or minds.

Alignment

Careful alignment is of utmost importance in developing poses. Not only will alignment help to avoid injury, it will also help students achieve the most out of their practice. Each pose or “asana” , whether it is simply standing, bending over, coming into “downward facing dog” or trying to achieve advanced backbends or arm balances, is guided by principles of alignment. An example of alignment is to remind participants to slightly gather their shoulders on their backs in order to allow their hearts to remain open or perhaps to let the crown of their heads reach towards the sky to help elongate the spine. Sometimes students are reminded not to clench their jaws or even just to turn up the corners of their lips and form a smile. Over time, alignment will become automatic and students will feel the difference between just letting their bodies move the way they always have and moving in a way that fosters deliberate alignment.

Vinyasa Yoga

Vinyasa yoga classes typically link breath and movement. Following “centering” mentioned above, is warm up. The goal of warm-up is to introduce each breath with a particular motion and to make sure that slow and gentle movements give the student an idea of how their bodies are feeling at the moment. It is essential to move the spine in its 6 directions in this phase; expansion and flexion, lateral to each side, and spinal twists to each side. Often times warm-up will also address the neck, wrist, ankle, shoulder, core, and other parts of the body to help make an imprint for other asanas that will be coming throughout the class.

Depending on the level of the class, typically labeled as levels I, II, and III, additional “flows” are introduced. Some classes are considered “gentle” flows where students might explore a few poses and other classes are more vigorous and will challenge a student to really go to their “edge”.  Almost every class will offer modifications to poses to make them more accessible. Some classes use chairs that can help the student with poses that might not be appropriate otherwise.

Vinyassa flow classes have a variety of sections after “centering” and “warm-up” and before “savasana” and often move towards a “peak pose”. Sections before a peak pose prepare the body and mind for this. Some of these typical flows include “sun salutations” which are simply a series of poses designed to open the heart space and increase blood flow. Other series might concentrate on the lower body, the core, balance, inversions (getting the feet elevated), backbends, hip openers among others that the instructor has prepared in the class plan.

After the activity has concluded and after the student has taken a well deserved rest in savasana, the class will typically conclude with each participant sitting while the instructor expresses gratitude for the time spent together and to wish everyone well in their day. Sometimes the classes will complete an optional round of “om” to compare with the sound that was created at the beginning of class and to seal the feeling of unity.

Other Types of Yoga

There are many other types of yoga that are practiced throughout the world. They vary from Yin yoga to hot yoga to ashtanga to laugh yoga and well beyond. No matter what style of yoga a student chooses to explore, a common theme exists; we are one with the world.