Use This Guide to Yoga Classes to Figure Out the Best One for You and Your Rides
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Despite what you may see on social media, yoga isn’t always about bending yourself into a pretzel or mastering the headstand. In fact, this ancient spiritual practice, which originated in the Indus Valley between 2,500 and 5,000 years ago, offers a host of mental and physical benefits for everyone, including cyclists. There are many types of yoga to try, but all of them focus on the mind-body connection.
If you’ve wanted to try yoga, you’ve probably noticed a bunch of different options out there—from vinyasa to yin to hot yoga, and more. As for which type of yoga is best for cyclists? “I don’t think there’s an answer to that,” Philadelphia-based certified yoga instructor Deborah Leedale-Brown, RYT-200, a professional mountain bike instructor and USA Cycling coach level 3, tells Bicycling. “No one style is better than the other.”
Rather, it’s about finding what type of yoga resonates with you. Ultimately, the best style is the one you enjoy most and will do most consistently.
The Benefits of Yoga for Cyclists
You’ll discover plenty of perks from doing yoga. For starters, according to a 2020 meta-analysis of studies on women and sleep problems, published in BMC Psychiatry, yoga can help improve issues with getting quality rest.
Another meta-analysis, published in The Journal of Functional Morphology and Kinesiology in 2020, found that yoga can help ease work-related stress. Similarly, a 2018 study published in the International Journal of Preventive Medicine found that just 12 sessions of yoga helped reduce stress, anxiety, and depression in women.
As for the physical benefits, a 2011 study published in the International Journal of Yoga, suggests that those who practice have improved respiratory and cardiovascular functioning, as well as boosted strength and flexibility.
For cyclists in particular, yoga can help combat the tightness, fatigue, and muscular imbalances that result from spending hours in the saddle. After adopting a yoga routine, cyclist Wesley Showalter, C.S.C.S, a Chicago-based certified functional strength coach and yoga instructor, tells Bicycling his hip flexors and shoulders hurt less and his general range of motion improved.
Indeed, a regular yoga routine can be “restorative for the body,” says Leedale-Brown. And, it can provide a calming mental reprieve from the stress of a high-training load, she adds. Showalter agrees: “I always feel physically and mentally better” after yoga, he says.
While you can turn to yoga for relaxation and soothing poses that require less physical energy, other types of yoga require moving at faster speeds and linking breath to movement. To help you find your style, we break down what to know about seven popular options.
7 Popular Types of Yoga to Help You Find Your Match
All types of yoga feature a balance of physical poses with other practices, such as meditation and breathwork. Physical yoga postures (or asanas), what we refer to as “yoga” in this article, is just one of eight limbs of yoga. The other seven limbs center on breathing, meditation, self-reflection, and other practices.
Here, Leedale-Brown and Showalter describe seven common types of yoga, including what you can expect and who might enjoy the classes most.
1. Vinyasa
One of the most popular yoga styles in the West, vinyasa is all about choreographed flows of poses like sun salutations and cat-cow. Classes are typically set to music and poses are linked to breathing—the typical pace is one breath per movement. Compared to gentler forms of yoga like yin, vinyasa can feel like a workout, says Showalter.
But it’s not about moving at an all-out intensity: This style of yoga emphasizes proper alignment, says Leedale-Brown. As long as the teacher isn’t leading a super fast-paced class, this style can be beginner-friendly with modifications typically offered. Cyclists looking for yoga that feels physically challenging may find this style appealing.
2. Hatha
Hatha yoga classes contain numerous poses that are linked to breathing and often performed at a slow, gentle pace. In hatha, “poses are held for a bit longer,” explains Leedale-Brown. Poses you might encounter in a hatha class include warrior 1, warrior 2, and sun salutations.
Because of the relaxed pace, hatha yoga is “really good for beginners,” says Leedale-Brown. Cyclists totally new to yoga may find hatha a great way to ease into the practice.
3. Ashtanga
In contrast to hatha, ashtanga yoga is “very high paced,” says Leedale-Brown. It typically doesn’t use props and is centered on a primary series of 26 poses—including sun salutations, standing, and floor-based postures—that require a good level of flexibility with few modifications offered. The goal with ashtanga is “to build strength, flexibility, and stamina,” says Showalter.
“It’s very repetitive,” says Leedale-Brown. “There’s no room for creativity.” Typically, participants in an Ashtanga class are expected to know the sequence, which is why this type of yoga isn’t ideal for cyclists new to the practice. “It’s not for the beginner; it takes an experienced yogi to really love it,” says Leedale-Brown. That said, some studios may offer beginner ashtanga classes that teach newcomers the sequence step-by-step.
This type of yoga could be ideal for cyclists who are seasoned yoga practitioners and those who enjoy classes where they know exactly what to expect.
4. Iyengar
In Iyenger yoga, there is “a lot of emphasis on alignment,” says Leedale-Brown, describing it as a “pretty precise” practice. Iyengar uses lots of props, making it a beginner-friendly practice, and poses are generally held for a long period of time, similar to hatha. “I think it’s a really nice one for students or practitioners who want the use of props to help their form and help their alignment,” Leedale-Brown explains.
Though Iyengar isn’t done at a fast-moving flow like vinyasa, it can still be an intense workout and one that will open up your body and joint spaces, providing a feeling of relaxation afterwards, says Leedale-Brown. It may be a good option for cyclists rehabbing an injury, considering the movements are performed very slowly and methodically versus other classes (like ashtanga and vinyasa) where you might be quickly jumping in and out of poses, potentially risking more injury.
5. Yin
Described by Leedale-Brown as “like adult naptime,” yin yoga is a relaxing, slow-paced style that’s often centered on seated poses. Yin uses lots of props—think: blocks, bolsters, blankets, sandbags, and eye masks—to help you passively stretch your muscles and relax into poses, like pigeon pose or a supine twist, for a long period of time (say, two minutes or more).
A yin class can be a good counterbalance for cyclists who spend a lot of time doing intense endurance training as it provides you a chance to relax, sit with your body, and find moments of meditation. Showalter suggests it as a possible cooldown option after a long ride. Beyond that, it’s ideal for beginners because there are ample modifications and props used to make poses feel comfortable and relaxing—no matter your flexibility level.
6. Hot Yoga
As the name suggests, hot yoga is yoga performed in a heated room. Typically, the temperature is set between 100 to 105 degrees, and the style is usually vinyasa, says Leedale-Brown.
Because of the heat—and the often fast-paced nature of the class—hot yoga can feel like an intense workout. Compared to yoga performed in a non-heated room, “your heart rate is going to be higher, you’re going to expend more energy,” says Showalter.
Keep in mind: The heat can potentially cause your body and joints to feel very warm and open, which could be a negative if you push yourself too far into certain poses, says Leedale-Brown. If you’re a cyclist craving a really sweaty, challenging workout, hot yoga may be just the ticket.
Make sure to focus on your hydration both before, during, and after class to replace the fluids you’ll lose through sweating. And if you’ve already depleted your body today with a long ride, then hot yoga is probably best saved for another day.
7. Kundalini
Kundalini is “a little bit more spiritual,” than other types of yoga, says Leedale-Brown. It focuses on dynamic movement and breathwork, as well as chanting and mantras.
Often performed at a fast pace, kundalini can feel “invigorating” and “pretty intense,” Leedale-Brown adds. She recommends it for more advanced practitioners, unless it’s specifically advertised as a beginner-friendly kundalini class or workshop series.
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