6 Most Popular Styles of Yoga Asana

At Over the Rainbow Yoga Hawaii we share the teachings of yoga asana through our outdoor yoga classes in Honolulu. We also aim to 'slide in' the spirit and philosophy of yoga into our classes so that our students have something to take with them into their everyday world outside of their practice.


Yoga Asana

Yoga asana is one aspect of the 8 Limbs of Yoga. This aspect is only a drop in the vast ocean of yoga practice. Majority of students come to yoga classes, seeking the physical benefits - the physical practice called yoga asana, asana means posture.


Through yoga asana one can achieve steadiness of the mind, disease-lessness and lightness, purification and control of the body. Yoga asana also crate space for our prana (vital energy) free flow, removing stiffness, blockages and accumulated toxins.


Sthir - sukham - asana

stability - comfort - posture

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Popular Styles of Yoga Asana

Ashtanga Yoga

This style of yoga is physically a little more demanding. It involves an Ujai breath with progressive and continuous series of postures - which creates internal heat and detoxifies muscles and organs. The result is improved circulation, flexibility, stamina, a light, and strong body, and a calm mind. Ashtanga is an athletic yoga practice, it is not recommended for beginners, it should not be practiced during full and new moon, and a pregnant woman should avoid practicing this particular style.

• Hatha Yoga

Is an easy-to-learn basic form of yoga, it is THE foundation of all Yoga styles. It incorporates Asanas (postures), Pranayama (breathing techniques), meditation (Dharana & Dhyana) and kundalini (Laya Yoga) into a complete system. Hatha yoga is generally taught at a slow pace with the aim of mindfulness, relaxation, and self-realisation.

• Power Yoga

Is the American interpretation of Ashtanga yoga, while power yoga takes ashtanga one step further. The key to power yoga's sweat - producing, muscle-building practice is the pace. Instead of pausing between poses as you would in traditional yoga, each move flows into the next, making it an intense aerobic workout.


• Restorative Yoga

In a restorative yoga class, you will spend long periods of time lying on blocks, blankets and yoga bolsters - passively allowing muscles to relax and mostly allowing gravity to do the work for you.

• Vinyasa Flow Yoga

Focuses on the coordination of breath and movement and it is a very physically active form of yoga.

• Yin Yoga

Is sometimes referred to as yoga for the joints, not the muscles. It directs the stimulation normally created by the asana into areas deeper than the superficial muscles. Yin Yoga works the connective tissues of ligaments, fascia, joints, and bones. A significant characteristic is the long-held, passive nature of the postures. While initially, this style of yoga may seem boring it can be quite challenging due to the long duration of the postures, which can last from five to twenty minutes.


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Over the Rainbow Yoga Hawaii Class Styles

• Mindful Flow Yoga

This yoga flow class welcomes you to connect to your body through mindful movement. Our creative fluid sequences will include challenging postures as well as grounding ones. This warming practice focused on awareness, and body - mind connection is great for purification and strength development. The class is designed to simply have you 'feeling good'.


This class is taught by Veronika:

- Mondays 6.30PM at Leahi Beach Park

- Wednesday 6PM at Kapiolani Beach Park


• Flow & Restorative Yoga

This gentle flow class will mix elements of vinyasa and yin yoga. Appropriate for yogis of all levels, these asana classes are formatted to be tender and loving on the body while also nurturing strength, flexibility, and balance.

This class is taught by Heidi:

- Thursdays 6PM at Kapiolani Beach Park


• Hatha Yoga & Yoga Nidra

This class is inspired by Traditional Himalayan Teachings. This classic Hatha Yoga class includes pranayama (breathwork), bandhas (body locks) , asanas (holding and flowing through postures), mantras (sacred sounds), yoga nidra(guided relaxation) and meditation. Expect to burn energy, tone the body, focus the mind, calm the nervous system and find blissful balance. All levels welcome!

This class is taught by Paula:

- Tuesdays 6PM at Kapiolani Beach Park


• Vinyasa Yoga Conditioning

Dynamic and functional Vinyasa Flow is here to help you condition the whole body movement, incorporating strength, stability and mobility through creative and challenging flows. Focus is placed on core strength, leg strength and upper body strength.

This class is taught by Katie:

- every other Saturday 6.30PM at Leahi Beach Park

- Wednesday 6PM at Kapiolani Beach Park


• Yoga for Surfers

Focuses on stretching and strengthening all your surfing muscles to gain more power and flow through dynamic sequences, with the combination of restorative poses to help reduce chronic aches and pains, prevent injuries and shorten recovery time. This fun yet relaxing class will leave you surfing better and longer while also feeling stronger, more focused yet calm.


This class is taught by Veronika:

- every other Saturday 9AM at Leahi Beach Park (starting August 14th)



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