5 Different Types of Yoga – Which One Suits You the Best？

五种不同流派的瑜伽，哪种最适合你呢？

本文转自Daily Couple of Yoga，由@瑜伽yoga英语翻译，介绍时下最常见的五种瑜伽流派的特点，益处，适合人群，快来发现哪种瑜伽最适合你呢？

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Ah, yoga. What’s not to like about stretching your muscles, sprawling out on a comfortable mat, and losing yourself in tranquility? Not only does practicing yoga tone your body and refresh your mind, it also improves your immune system, helps lower your stress level, and provides so many more health benefits. Yoga has been around for more than 5,000 years, and we’re still fine-tuning the practice. Today, aside from having a yoga studio around every corner, we have many different styles of yoga. Even though they’re all based on the same poses, each style has a particular focus. For example, one style has a purpose to improve flexibility, while another style primarily strengthens your core.

瑜伽不是拉伸下你的肌肉，在舒适的瑜伽垫子上躺下，在宁静中迷失自己。练习瑜伽不仅协调身体，清醒意识同时也可以提高你的免疫系统，缓解压力，带来非常多的健康益处。瑜伽已经有5000多年的历史了，至今仍处于一些微小的调整中。如今，不仅瑜伽工作室遍及城市每个角落，也发展出越来越多的瑜伽流派。尽管都基于相同的瑜伽体式，不同流派的瑜伽具有不同的侧重点。比如，一种流派旨在提高身体灵活性，然而另一流派瑜伽则把强化核心力量放在首位。

With many different types of yoga being practiced today, it may be difficult for you to figure out which style benefits your mind and body the most. It’s important for you to find out which type of yoga meets your needs, so here’s a quick explanation of five of the most common yoga styles practiced everywhere.

在时下流行的各种不同流派的瑜伽中，或许对于你来说寻找到对你身心最有有益处的瑜伽有些困难。寻找到最能满足自己需要的瑜伽非常重要，那么接下来将简单介绍时下最常见的几种瑜伽类型。

Hatha 哈他瑜伽

Hatha originated in India in the 15th century. This type of yoga is slow-paced, gentle, and focused on breathing and meditation.

• Purpose: To introduce beginners to yoga with basic poses and relaxation techniques
• Benefits: Relieves stress, provides physical exercise, and improves breathing
• Good for: Beginners and people wanting to learn the basics of yoga

哈他起源于15世纪的印度。这种瑜伽特定是节奏慢，温和，专注于呼吸及冥想。

• 目的：让初学者了解到基本的体式及放松技巧
• 益处：释放压力，锻炼身体，加强呼吸
• 适合人群：初学者及想学习基础瑜伽的人
  

Vinyasa 维亚萨瑜伽

Much like Hatha, Vinyasa covers basic poses and breath-synchronized movement. This variety of Hatha yoga emphasizes on the Sun Salutation， a series of 12 poses where movement is matched to the breath.

• Purpose: To link the breath with movement and to build lean muscle mass throughout the body
• Benefits: Helps improve strength and flexibility, tones the abdominal muscles, and reduces the risk of heart disease, high blood pressure, and type 2 diabetes
• Good for: Beginners and advanced yogis alike seeking to strengthen their bodies

和哈瑜伽相近，维亚萨结合基本的体式和呼吸同步的动作，这种瑜伽着重拜日式的练习，拜日式是由呼吸配合动作的12体式组成的。

• 目的：将呼吸与动作结合，帮助建立强化人体全身肌肉
• 益处：加强力量及身体灵活性，强化腹部肌肉，降低患心脏病、高血压和2型糖尿病的风险
• 适合人群：初学或有一定瑜伽基础希望强化他们身体的瑜伽习练者
  

Ashtanga 阿斯汤加瑜伽

Ashtanga yoga metaphorically focuses on eight limbs. Considered a form of power yoga, Ashtanga is fast-paced and intense with lunges and push-ups.

• Purpose: To help improve one’s spiritual self
• Benefits: Relieves stress, improves coordination, and helps with weight loss
• Good for: Fit people looking to maintain strength and stamina, and those who want to get in touch with their spiritual side

阿斯汤加实质上着重在八支串联。作为能量瑜伽的一种，阿斯汤加节奏快，有较多的手肘支撑及弓歩体式。

• 目的：帮助提高自我内在精神世界
• 益处：缓解压力，提高协调性，帮助减脂
• 适合人群：希望加强力量与毅力的健康人群，或是希望接触自己内心精神层面的人群。
  

Iyengar 艾扬格瑜伽

Iyengar covers all eight aspects of Ashtanga yoga and focuses on bodily alignment. Different props like straps, blankets, and blocks are used to assist in strengthening the body. Standing poses are emphasized, and are often held for long periods of time.

• Purpose: To strengthen and bring the body into alignment
• Benefits: Helps improve balance, speeds up recovery from an injury, and builds up body strength
• Good for: Beginners who want to learn the correct alignments in each pose and those with injuries, balance issues, and chronic medical conditions like arthritis

艾扬格瑜伽包含阿斯汤加瑜伽的八个方面，更加注重身体的正位。运用不同的道具比如捆绑带，毯子，瑜伽砖来帮助加强身体。注重站立体式，一个体式通常保持的时间比较久。

Bikram 比克拉姆瑜伽/高温瑜伽

Also known as hot yoga, Bikram is practiced in a 95 to 100 degree room. It’s typically a series of 26 poses that allows for a loosening of tight muscles and sweating.

• Purpose: To flush out toxins and to deeply stretch the muscles
• Benefits: Speeds up recovery from an injury, enhances flexibility, and cleanses the body
• Good for: Beginners and advanced yogis alike who want to push themselves and those with physical injuries

同时也被称为高温瑜伽，比克拉姆瑜伽在35-38度高温的房间进行练习。由26个代表型的固定体式组成，旨在放松紧张的肌肉和让身体出汗。

• 目的：排除身体毒素，深度拉伸肌肉
• 益处：帮助伤后快速恢复，增加灵活性，洁净身体
• 适合人群：初学者或者希望有更深程度练习的有一定的基础的瑜伽习练者，和希望帮助伤后恢复的人群。
  

These are only a few of many styles of yoga. Try one or all of them to figure out which one suits your needs the best.

上述介绍的只是众多瑜伽流派中的几种。尝试其中一种或全部，寻找到自己最适合的瑜伽。

由@瑜伽yoga英语翻译，转载请注明出处@瑜伽yoga英语，更多精彩瑜伽精彩内容欢迎关注@瑜伽yoga英语，发布一切与瑜伽有关的中英文资讯。