VOA文化艺术2025--What is the Best Kind of Yoga for Beginners?

The activity called yoga means different things to different people around the world. The word itself comes from the Sanskrit language and means "union."

For some, yoga is an exercise centered on mindful breathing and slow movement. For others, it is a series of difficult body movements and positioning designed to improve health and fitness. Still others consider yoga a spiritual exercise. And there are many people for whom yoga is a combination of all or some of these things.

So, yoga takes many different forms around the world.

All kinds of yoga involve positions known as poses (asanas). But the positions and training can differ even under yoga methods, or styles, of the same name, including hatha, vinyasa, Iyengar and others.

So, what is the best kind of yoga training for a beginner?

"The best is the one that works for you," said Tim Senesi, who has been teaching yoga in Orange County, California, for 22 years. "There are many different paths leading toward the same aim," he added.

The hatha/yin yoga styles

Hatha, meaning "force," describes any kind of yoga class involving asanas. A sun salutation, for example, is an important series of 12 asanas that begin many kinds of yoga classes.

Training under the hatha name, however, is usually gentler than others and more centered on breathing exercises, called pranayama. Poses are held for a few breaths and students usually move more slowly.

Hatha can be good for beginners who are looking to relax while improving flexibility¹ and balance.

Another style, yin, pays even more attention to recovery by working to stretch the muscles' connective tissue. Students hold poses for 5 minutes or more, permitting the body to settle into a pose rather than pushing it.

The vinyasa/ashtanga styles

A more difficult, flowing form of yoga is known as vinyasa. It mixes movement with breath over a series of asanas. Some higher-level vinyasa classes move at a rate of one movement per breath.

In the United States, these classes are often called Flow or Power yoga. They can be good for people who are more athletic². Still, teachers suggest that even athletic students start with a beginner level.

"I wouldn't really encourage them to start in a higher level vinyasa flow class because they're not going to have the foundation to move safely through that," said Anne Van Valkenburg, of Lanai, Hawaii. She has been training yoga teachers in a mix of methods for 18 years.

Ashtanga yoga is similar to vinyasa. However, ashtanga involves a set series of poses that students repeat day after day, often going at their own speed. As students get stronger and more skilled, they move up to a higher series with more difficult poses.

The Iyengar style

Iyengar style involves the same poses as vinyasa, but classes usually move at a slower pace. However, the poses are not necessarily easier. Iyengar yoga pays special attention to carefully moving or aligning³ parts of the body. Poses are held for longer and students often use supportive equipment during the exercise.

Iyengar is especially good for people recovering from injuries. It can also be a good fit for physically⁴ active people who want to get the basics of yoga before moving into different styles.

Find a good fit

These days, teachers often mix different yoga methods in a single class. And many classes are not named under any traditional method.

The AP suggests that if you are interested in starting to practice yoga, you should look for a beginner series. But if you cannot find one that is right, do not worry. Most teachers are happy to have beginners in their classes and will alter the training to meet the needs of students new to yoga.

Most of all, try a few classes until you find the method or teacher who is a good fit for you.

"I feel sad when someone tries yoga once or twice and they're like, 'Eh, I don't like it,'" Van Valkenburg said, adding, "there's just so much out there that you might be missing..."

I'm John Russell.

Albert Stumm reported on this story for the Associated Press. John Russell adapted it for VOA Learning English.

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Words in This Story

relax - v. to make or become less tense or worried

flexibility - n. the ability of joints⁵ and muscles to move through a range of motion

encourage - v. to make someone want to do something

foundation - n. a base upon which something stands or is supported

1 flexibility   

n.柔韧性，弹性，（光的）折射性，灵活性

参考例句：

• Her great strength lies in her flexibility.她的优势在于她灵活变通。
• The flexibility of a man's muscles will lessen as he becomes old.人老了肌肉的柔韧性将降低。

2 athletic   

adj.擅长运动的，强健的；活跃的，体格健壮的

参考例句：

• This area has been marked off for athletic practice.这块地方被划出来供体育训练之用。
• He is an athletic star.他是一个运动明星。

3 aligning   

n. (直线)对准 动词align的现在分词形式

参考例句：

• There are signs that the prime minister is aligning himself with the liberals. 有迹象表明首相正在与自由党人结盟。
• ToolTips provide textual hints that assist in drawing lines and aligning objects. 工具提示提供了协助画线和对象对齐的文本提示。 来自About Face 3交互设计精髓

4 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

5 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。