Looking for body positive yoga in your town, but not sure how to determine if a teacher or studio’s style aligns with your needs? This guide is for you! As yoga movement has boomed in popularity over the last few decades, there are more options than ever. But with many styles of yoga movement available, it can be confusing to find the best fit. “Body positive” or “inclusive” marketing has also become popular, and deciphering if the studio has the skills to teach diverse bodies can be time consuming. This is the All Bodies Welcome Yoga guide to scoping out local yoga studios and finding one that practices inclusivity!

What to look for when scoping out a yoga studio:

• Does the yoga studio’s website have easy to find mission statements, accessibility info, or clear explanations of what to expect as a new student? When studios take the time to explain their process and the student experience, it can be a sign that they have a commitment to inclusion.

• Does the yoga studio describe their classes clearly? We love evocative, vibey language, but its also important that the studio’s descriptions of classes adequately inform students and set expectations. Bonus points if they share what kind of mobility / skill set students will need to enjoy the class - ie “this class will include standing, kneeling, and weight bearing postures” or “students should have prior yoga experience” will better prepare students for what to expect.

• Do the teachers at the studio reflect the diversity of the community? Are there teachers with diverse body sizes and abilities? Do the teachers have advanced credentials and certifications to work with different populations beyond the athletic and flexible? Most 200 hour yoga teacher certifications don’t spend much time on “special populations,” and some don’t train new teachers to customize postures at all!

• This is my “One Weird Trick” to figure out a studio’s suitability for me - who is teaching their “all levels” “beginners” “community” or “intro” classes? Many studios will assign these classes to trainees or new teacher graduates, because the postures are “easy.” But can a new, inexperienced teacher describe the poses well (not just visually), adapt to a variety of bodies and mobilities, and teach to the people in the room, not from their script? Arguably teaching people new skills about movement, interoception, and body literacy is some of the most challenging and sophisticated work a yoga teacher can do! It’s much easier to rattle off a list of postures to athletic participants who have been doing these poses for years! If a studio doesn’t have experienced teachers leading their introductory classes, they might not be the studio for me (or you!)

Understanding Yoga Studio Styles:

Ashtanga Yoga: Ashtanga Yoga is a style of yoga exercise with six set sequences of poses, starting from primary series, up to “advanced series.” Many Ashtanga classes are “Mysore style,” aka self practice style: participants practice each of the poses in the sequence at their own pace, and an instructor walks around and gives personal feedback. Ideally, the instructor is experienced at adapting the postures for individuals! Ashtanga style was established in 1948.

Hatha Yoga: Hatha yoga traditionally and philosophically refers to the use of asana (poses) to increase and moderate personal energy. In a yoga exercise class, Hatha yoga does not refer to a particular style, but often is used in advertising for classes that are slower paced, where each posture is held for several breaths. Postures in a Hatha yoga class can range from simple to acrobatic, depending on the teacher and how the class is advertised.

Iyengar Yoga: Iyengar yoga has a high emphasis on alignment and posture. In an Iyengar yoga class, the teacher encourages participants to utilize props to suit their unique abilities and bodies. This class style is usually slower paced so that participants can intentionally settle into each pose and make adjustments as needed. Iyengar style was established in 1966.

Vinyasa Yoga: In this aerobic exercise style class, there is an emphasis on fluid transitions from one pose to the next. Sometimes “Flow Class” is used interchangeably with Vinyasa. Vinyasa classes are linked to moving with the breath, and are often fast paced. Because of the vigorous pace, it can be harder to use props because each pose might only be visited for the length of an inhale / exhale. There is a wide amount of variety in “vinyasa” classes, so it is important to read the description. There are even “slow flow” or “beginners flow” classes that take more time in each pose. All Bodies Welcome Yoga classes have some aspects of vinyasa style in them!

Core Power / Power Yoga : Power yoga is a yoga as exercise style that is often intense, aerobic, and vigorous. Participants usually move quickly between poses, and challenging poses are held for extended periods. Some Power yoga classes might include calisthenic exercises, or use hand weights or even kettle bells. Power yoga is a “work out” class first and foremost. Core Power is a very popular brand of chain yoga studios that teach a set series of poses, and instructors are trained to follow a script. Core Power teachers might not be prepared for diverse bodies or mobility needs.

Bikram / Hot Yoga: In a hot yoga class, the room is heated to ~105F / 40.5C, with high humidity. Hot yoga classes are generally vigorous exercise classes. Some think that hot yoga helps you detoxify via sweating, and makes soft tissues more relaxed for deeper stretches. These claims are not verified by research. Bikram Yoga is the original “hot yoga” exercise class, and every class follows a set sequence of postures. The founder of Bikram yoga is a sexual predator who fled the US to avoid court cases. There are still Bikram branded studios in the US, but many have chosen to rename. Hot yoga is not recommended for people with high blood pressure or pregnant people, and can cause dehydration and exhaustion. Some hot yoga studios will discourage students from leaving or drinking water during practice. Bikram yoga studios peaked in number in the mid 2000s.

Accessible Yoga: Accessible yoga is not a set of poses or a branded style, but signifies the class will be inclusive of diverse bodies and abilities. Accessible Yoga School is a training organization that certifies teachers in integrative, accessible methods that can be applied to different styles of yoga. All Bodies Welcome Yoga has been certified in Accessible Yoga since 2019.

Yin Yoga: Yin yoga is a slow style of yoga with an emphasis on deeply stretching the connective tissues. This style of class may not be appropriate for people with hypermobility and can lead to subluxation or dislocation for those with connective tissue disorders! In a yin class, most poses are done “on the mat” - either seated, kneeling, or laying down - and held for 3-5+ minutes. Mindfulness is encouraged and class can be very meditative. Props such as straps are often used to “get deeper” into the stretch. While this class style isn’t vigorous or fast paced, it can be very intense, and it is important to use discernment whenever “going deeper” is encouraged.

Restorative Yoga: Restorative yoga classes are focused on rest and downregulating the nervous system. Similar to yin yoga, the poses are done on the mat, but the emphasis is on relaxing the body without strain. Many props are used to hold the body in comfortable positions without effort. Some classes might teach only 6-8 poses over the course of the hour.

If you are looking for one on one support, yoga therapy can create an integrative plan for your unique body and experiences. I am accepting new clients via interest list. Want more accessible, welcoming yoga classes? Join us for a group class online or become a member for unlimited group classes and members only workshops!