More Yoga Terms Defined from That's Fit:
Ashtana Yoga
Hatha Yoga
Kundalini Yoga
Power Yoga
Prenatal Yoga

Ashtanga yoga (also spelled Astanga) is a traditional style of yoga practiced across the world and popularized by celebrities like Madonna and Sting. Vigorous and physical, the practice of Ashtanga yoga challenges the participant's strength, flexibility, breathing techniques and concentration. Literally translated, Ashtanga means "eight limbs," and refers to each person's eight spiritual channels. The traditional practice of Ashtanga yoga was translated from an ancient text called the Yoga Korunta by Prattabhi Jois in 1958.

A typical Ashtanga yoga session moves through a series of postures (asanas) which are linked together through movement and breathing techniques, allowing for a flowing structure to the practice. Ashtanga yoga typically begins with a number of sun salutations -- there are two different types, A and B -- and many of the movements are linked together by a vinyasa, a flowing movement meant to generate energy and cleanse the body. Traditional Ashtanga yoga can involve 75 different postures, including standing poses, seated poses, inversions and backbends, and can last up to two hours. Throughout the practice, participants use a deep breathing technique called Ujjayi breath, which channels air through the back of the throat.

Ashtanga yoga is best practiced in a teacher-led environment, but because of its structured approach it can be done independently by experienced yogis. Ashtanga yoga is the basis for power yoga, a fast-moving athletic variation of the traditional practice.

More Yoga Terms Defined from That's Fit:
Power Yoga
Kundalini Yoga
Hatha Yoga

Power yoga is an exercise-based approach to traditional yoga. Based loosely on the Ashtanga style of yoga, power yoga is a vigorous vinyasa-style practice that was designed as a means to get fitness-minded westerners interested in yoga. Power yoga sessions do not follow a specific sequence of poses, and subsequently practices can vary greatly between classes and instructors. However, every practice is based on the fundamental goal of increasing flexibility and strength through physically challenging postures.

Postures in power yoga are typically linked together by a sequence called a vinyasa, which includes downward dog and upward dog. The purpose of a vinyasa is to create heat and energy in the body and to "refresh" the muscles after the previous pose. Power yoga sessions often also focus on a style of breathing called Ujjayi breath, a strong breathing technique that forces air through the back of the throat.

Unlike most traditional yoga practices, which focus on the spiritual and meditative aspects of the poses, power yoga is more focused on the physical aspect of the session, and it is most often used as a means to get fit or lose weight rather than achieve enlightenment.

More Yoga Terms Defined from That's Fit:
Ashtana Yoga
Kundalini Yoga
Hatha Yoga

Yoga doesn't have enough fitness clout. Over the years, I've heard many say 'no thanks' to yoga before they've even tried it. All sorts of yoga myths are spun -- I'm not flexible enough, meditation is not for me, where's the cardio? They couldn't be more wrong.

In this thoughtful Huffington Post article, Lauren Cahn debunks the yoga bunk. Cahn is an active yogi, and from the pics of her in pose, she's quite accomplished. Here's my take on what she has to say:

• You don't have to be flexible to do yoga: Cahn points out a lack of flexibility not only implies existing muscular strength (necessary for yoga), it is beneficial to the beginner to prevent over-stretching/injury. Everything in moderation, right? Yoga will increase your flexibility the perfect way -- slowly over time.
• Where's the cardio?: Trust me, it's there. Many forms of yoga provide cardiovascular challenge. Cahn suggests trying Vinyasa, Flow, Power Yoga or Ashtanga.
• My monkey mind is incapable of meditating: Yoga will chase those monkeys away. It's essentially calming as you're forced to focus on the pose at hand. Do enough yoga and you might keep those monkeys away in the real world, it's that powerful.
• Spirituality is not my thing: There's no rule that says you must meditate at the end of a yoga class. You won't be bopped on the head if you don't say namaste either. A woman fell asleep near my mat a few weeks ago. Close your eyes, nap, rest, whatever. Leave early for the treadmill, but don't let meditation or spirituality frighten you away.
  
  

The older I get, the more I seek yoga. A recent injury has sidelined me from running, so I'm regularly Bodyflowing myself instead. I just wish I had to elbow my way in.

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Any experienced yogi is aware of the Vinyasa -- that series of poses that you do about 100 times during the practice to link your other poses together. But if you're new you yoga, trying to get in to it or just plain curious as to what goes on in one of those classes, Fitsugar has put together a video of the Vinyasa. Basically, a Vinyasa serves a specific purpose -- to link the practice all together and get you focusing on your breath through a series of fluid motion.

Though my weak wrists have meant I struggle with downward dog, I find Vinyasas very calming-yet-invigorating. It's a great way to renew your body throughout the practice. Here's how it goes:

1. Inhale: move into plank position
2. Exhale: Chaturanga, which means lowering yourself to the ground
3. Inhale: Upwards facing dog -- shine your heart forward
4. Exhale: Downward-facing dog -- make an upside down V with your body
5. Inhale: Jump through for the next pose (either to seated or standing)

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