Stretch of the imagination

Talk of Hollywood hotties such as Gwyneth Paltrow and Julia Roberts stretching with their personal guru has reinforced the myth that yoga is all about toned arms, taut abs and a tight bum. Not quite. The physical benefi ts of this 5,000-year-old exercise are undeniable – increased strength, flexibility and poise to name a few. But yoga is more about finding out what your body can and cannot do, and listening to that inner voice. A firmer, more flexible body is just an added perk.

If your inner voice is still doubtful, here's a small taste of some popular yoga classes in Singapore, you're bound to find a type that suits you.

#1 IYENGAR YOGA

'This form has a strong focus on the structural alignment of the body with an emphasis on standing poses that help build a strong foundation,' says Jay Budai, Iyengar instructor at COMO Shambhala Urban Escape. Props such as cushions, blankets, belts and blocks are used to allow students to experience asanas (postures) to their full extent and with greater ease. 'Postures for deep relaxation are introduced at the beginning and gradually, sitting and reclining postures, forward bends, inversions, backbends, twists, arm balance and flowing sequences are introduced,' he says. 

Ideal for: Those who respond well to precise direction and have an interest in anatomy; Iyengar yoga is quite technical and students are required to concentrate on minute details of the body. Those who don't feel quite as 'stretchy' will thrive when supported by props.  

Where: COMO Shambhala Urban Escape, #06-05 Forum, 583 Orchard Road
Tel: 6735 2163

#2 MUM AND BABY YOGA

You can't 'borrow' a friend's baby and attend. These classes are designed to strengthen the bond between mother and baby, as well as help mothers regain their pre-pregnancy bod. 'Abs, back, chest, shoulders and legs are strengthened and toned – all the muscles mums need to help them with their new role,' says Jade Diaz, instructor at Whatever Yoga. The little ones can be either held or laid in front of their mother, followed by gentle massage, which is said to better develop baby's muscles.

Ideal for: New mums who want to ease themselves back into exercise, and want their child to join in the fun. Classes ideally should be attended four to six weeks after birth.

Where: Whatever Yoga , 49c Club Street
Tel: 6221 0300

#3 ASHTANGA YOGA

This eight-limbed yoga practice is often referred to as 'power yoga' and is responsible for Madonna's rock-hard abs. Ashtanga is a series of postures that form a rigorous sequence that requires jumping and lunging from one pose to the next. The eight limbs include a code of personal and social ethics, postures, breathing practice, sense withdrawal, concentration, meditation and enlightened awareness, says Charat, an Ashtanga instructor at Pure Yoga.

Ideal for: Advanced yoga students looking for a more strenuous, athletic form. Dancers and sports junkies often sing its praises as it keeps them in shape. Those who are not in tiptop shape can still attend classes but should alert the instructor and attempt the less strenuous poses when beginning.

Where: Pure Yoga, #18-00 Ngee Ann City Tower A, 391A Orchard Road; #04-00 Chevron House, 30 Raffles Place
Tel: 6733 886; 6304 2257

#4 HATHA YOGA

Erika Khoo, the director and yoga instructor at Oasis Holistic, says that Hatha yoga, like all forms, integrates the mind, body and spirit and creates the foundation of all types. Almost any yoga that includes asanas and pranayama (breathing) can be called 'hatha'. It is said to clear the body's blocked channels, ease tension and depression, while the breathing exercises help asthma sufferers, and certain postures can ease arthritic pain. To see real progress and improvement, Khoo says daily practice is recommended. 'Think of it like brushing your teeth; something that everyone can do regardless of age, health and fitness level.'

Ideal for: Those who are beginning their yoga practice or looking to concentrate on gentle movements and breathing exercises.

Where: Oasis Holistic, #01-50 Selegie House, Block 10 Selegie Road
Tel: 6442 2881

#5 BIKRAM YOGA

Not to be confused with 'hot yoga', Bikram Yoga is named after its founder Bikram Choudhury. A former weightlifting champ, Choudhury is a walking advertisement for yoga. After injuring his knee at 17 and told by doctors he'd never walk again, Choudhury sifted through thousands of postures and fi nally settled on a 26-posture sequence that not only healed his injured knee, but would later lead to a strong fraternity of Bikram snobs the world over. This type of yoga is practised in a heated room (40oC) for 90 minutes and while the poses can be physically challenging, the temperature allows increased fl exibility and reduces the risk of serious injury. When starting out, it's common to feel dizzy and even nauseous. Allow time for your body to adjust to the heated environment, drink plenty of water before class and stay in the room even when resting.

Ideal for: Those who have an injury, or strained joints that need gentle strengthening. Regular Bikram Yoga practice will achieve the highly sought after 'yoga body' – up to four times a week is recommended.

Where: Bikram Yoga City Hall, #02-14 Raffles City Shopping Centre, 252 North Bridge Road
Tel: 6339 6639

#6 KUNDALINI YOGA

This practice is said to be the most powerful form of yoga, and centres on drawing out latent energy thought to be resting near the base of the spine at the fi rst chakra, up the spine, and into the seventh chakra within the head. Kundalini yoga can be taught in many different ways; some teachers focus on visualisation exercises to draw the energy up the spine, chanting or meditation, while others are caught up in using sexual arousal to capture this energy. Whichever method is used, the purpose is to elevate your consciousness and regular students will emerge with a heightened self-awareness and vitality that allows them to harness mental and emotional energy, says Christine Plaud, Kundalini instructor and manager of Bodhi.

Ideal for: Those wanting to transform their life on all levels. This is a serious yoga form that requires dedication and a certain level of spiritual awakening on behalf of the student.

Where: Bodhi Yoga @ HOUSE, 8D Dempsey Hill, Dempsey Road
Tel: 9108 7289