What Is Yoga? A Quick Guide for Employees and Remote Workers

In the Indian tradition, there are four main types of yoga: the yoga of knowledge, the yoga of devotion, the yoga of action, and the yoga of the mind, which includes hatha yoga (the yoga of effort). It is this last one, hatha yoga, that is most widespread in the West and refers to the physical practice (the asanas) that we are familiar with.

There are other, less common types of yoga, such as Kundalini yoga, Tantra yoga, and Yoga Nidra (for sleep)… It is therefore clear that yoga, in its purely physical form—as it is most commonly understood today—is only a tiny part of a much broader philosophical system.

Within hatha yoga, there are many different styles of “physical” yoga—some more athletic than others—from which you can choose based on your goals and preferences, as well as your physical condition. It can be hard to know where to start!

"Physical" styles of yoga are generally practiced on a mat in comfortable clothing. They incorporate hatha yoga poses and combine them in a more or less set sequence, at a more or less rapid pace, with or without transitions, and with or without props…

Here’s a quick overview to help you make sense of things if you’re feeling completely lost when faced with the Sanskrit names of yoga classes near you.

“Hatha yoga” is a general term used to describe the physical practice of yoga in the West. Virtually all yoga classes today are derived from hatha yoga, which includes several hundred postures and breathing techniques. Accessible to everyone, it helps improve health, strength, and flexibility so you can remain still during long periods of concentration… like when working on a computer. Expect a fairly gentle session, with a strong focus on breathing and deep stretches. You won’t sweat much, but you’ll certainly come out feeling more relaxed. The Yogist method is inspired by hatha yoga.

This very traditional form of yoga was popularized in the West by Pattabhi Jois in the 1970s. It is an extremely physical practice that follows a sequence of poses performed in a fixed order, with a specific number of breaths and precise transitions. Once you’re well-trained, you can practice it on your own! This is the Mysore style, where the teacher does not lead the class but corrects students’ postures as they move at their own pace. It is a very demanding discipline that will have you sweating, jumping, breathing, and meditating in motion, and is generally not suitable for beginners or people with health issues. Practice early in the morning to start your day feeling great!

Trained by the same teacher as Pattabhi Jois, B.K.S. Iyengar chose a different path to share the benefits of yoga. He developed a therapeutic method that is extremely precise and focused on aligning the body to correct imbalances. By incorporating props such as straps, wooden blocks, wall ropes, or chairs, Iyengar yoga adapts to every level, every body, and every health issue. It was through this practice—experienced as a form of rehabilitation—that I came to yoga to improve the condition of my knee. A session deeply engages every muscle, every tendon, every joint, and every part of the spine, and requires intense concentration. It is recommended for anyone suffering from a specific condition or seeking a slow, deep practice (no loud music or distractions—you are alone with your body… and a very demanding teacher!). Some hospitals are even beginning to offer or, at the very least, recommend this practice to their patients, and we have seen patients with AIDS, multiple sclerosis, or various spinal conditions improve their condition thanks to Iyengar yoga. During a session, you won’t be moving all over the place, you won’t sweat much, but you’ll discover muscles you never knew you had and learn to become aware of and control every part of your body.

About thirty years ago, Bikram Choudhury opened a yoga school where classes were held in a room heated to over 40°C. A session always follows the same format, with a sequence of twenty-six poses repeated twice, which instructors lead without adapting them. Due to the extreme heat, you’ll be practically in a swimsuit, lying on a thick mat. Personally, I’m very skeptical of Bikram yoga and wouldn’t recommend it, for three reasons.

These forms of yoga complement dynamic (so-called “yang”) practices and are a perfect way to relax your muscles, nerves, and mind through very slow, deep stretches—even to the point of a kind of conscious sleep. You’ll use large round cushions, wooden blocks, and straps to assume stretching or relaxation poses, in which you’ll let your breath and gravity work their magic for extended periods. While you won’t actually fall asleep, you’ll sink into a state of deep relaxation during which the tensions in your body and mind will gradually melt away. Some say that a restorative yoga session is as beneficial as three hours of deep sleep. The pilots of the Solar Impulse (the solar-powered plane) are even said to practice certain exercises to recover in their cockpit. Perfect, then, for the evening before you go to bed or for a quick nap to recharge your batteries.

The Sanskrit word "vinyasa" means "flow," referring to a continuous, linked sequence of movements. It also describes the transition between the different postures in Ashtanga yoga: you start in Plank Pose, lower yourself toward the floor in a push-up, then arch your spine backward, and finish in Downward-Facing Dog. “New forms of yoga,” often originating in the United States, such as Vinyasa Flow, Power Yoga, Jivamukti Yoga, or Strolo Yoga, feature sequences of dynamic and fast-paced poses, largely inspired by Ashtanga. The sessions are choreographed sequences with no real breaks, featuring many variations and slightly more “acrobatic” poses (handstands and other delights), generally practiced to the sound of loud music. Ideal for those who prefer a more “cardio”-focused, less routine practice, and who enjoy pushing their limits and experimenting with new movements.

The Yogist method is a form of “corporate yoga ”—that is, yoga designed for the corporate world. I have adapted the most effective hatha yoga poses to prevent and relieve pain caused by stress, sitting, and computer work, all of which can be practiced in a chair without changing clothes: the goal is therefore not to offer a corporate fitness program, but a health initiative using simple tools accessible to everyone to prevent stress, back pain, and other ailments associated with computer work.

What’s the secret behind the benefits of this corporate yoga method? It combines the benefits of a workout that deeply strengthens your muscles, a therapy that helps relieve pain through gentle movements, and stress relief through relaxing poses and breathing techniques (sophrology uses these techniques derived from yoga).

How can yoga help you prevent and relieve pain? First, by deeply strengthening the muscles in every part of your body through core exercises—static poses held for several breaths at a time. The goal is to target the postural muscles in particular—those located along the spine—which, as their name suggests, maintain posture and support back health. Next, by stretching the muscles while breathing consciously to oxygenate and loosen them. Second benefit: corporate yoga helps relax your mind and improve your sleep, as well as your performance and concentration, both at the office and at home.

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