Types of Yoga: A Guide to the Different Styles

Types of Yoga 

There are so many various styles of yoga available, whether you like an easy, calming, or meditative practice or one that is more physically demanding.

There are variances based on the teacher, with each style being slightly distinct from the others. Your overall yoga experience will be improved and you'll be challenged to step outside of your comfort zone if you give a few styles and teachers a try before choosing your favourite. Even if lineages are less important than they previously were, reading this book can help you grasp the fundamentals before enrolling in a lesson if you're searching for a traditional approach.

The 11 primary yoga styles are as follows:

 1. Vinyasa Yoga

Vinyasa, which in this context refers to yoga poses, means "to position in a specific way." Vinyasa yoga is frequently regarded as the most athletic form of yoga. In the 1980s, ashtanga yoga was transformed into vinyasa. Many forms of yoga, including ashtanga, power yoga, and prana, can also be categorised as vinyasa flows.

How to practise: To flow from one posture to the next in a vinyasa class, you must connect your breath with your movement. Depending on the instructor, there can be a wide variety of vinyasa methods and positions in various sequences. Every time I teach vinyasa, I design fresh flows based on alignment, but I also like to hold some of the postures a little bit longer after warming up. More details on particular vinyasa poses and their advantages may be found here.

2. Hatha yoga

The word "Hatha" in Sanskrit refers to all of the physical postures used in yoga. In the West, all other forms of yoga (ashtanga, Iyengar, etc.) that are based on a physical practice are collectively referred to as hatha yoga. However, there are additional types of yoga that are distinct from the physical aspect of yoga, including kriya, raja, and karma yoga. The most well-liked and diverse type of yoga is physical-based.

How to practise: Since hatha yoga classes are typically slower-paced than other yoga types, they are great for beginners. Today's Hatha classes follow a traditional method of breathing and activity. Hatha yoga is a fantastic way to start practising yoga if you've never done it before.

3. Iyengar Yoga

B.K.S. Iyengar invented Iyengar yoga, which emphasises alignment and precise movements. Students in an Iyengar class move through a range of postures while managing their breathing.

How to practise: Typically, positions are held for a considerable time while being fine-tuned. Iyengar actively utilises props to assist students in honing their form and safely extending poses. After an Iyengar class, you'll feel wonderfully open and calm even though you won't be jumping around. This style is particularly beneficial for those with ailments who need to go slowly and carefully.

4. Kundalini Yoga

The practice of kundalini yoga combines both spiritual and physical aspects. This method focuses on releasing the kundalini energy that is thought to be coiled or locked in the lower spine.

How to practise: The quick-moving, energising postures and breathing exercises in these programmes really work your core and breathing. These lessons can include chanting, mantras, and meditation in addition to being rather rigorous. Visit our kundalini yoga explainer to find out more information about this particular technique.

5. Ashtanga Yoga

Ashtanga is known as the "Eight Limb Way" in Sanskrit. People come to practise this style of yoga in Mysore, India, at their own pace. If you observe Mysore-led ashtanga, you are assumed to be familiar with the sequence. Ashtanga is the origin of vinyasa yoga, a flowing style of yoga that connects breath to movement. Visit our ashtanga yoga beginner's guide to find out more information about this particular exercise.

How to practise: Ashtanga yoga requires a series of very physically taxing poses, hence it is not recommended for beginners. To truly embrace it, you need to be an accomplished yogi. Ashtanga begins with five sun salutations A and five sun salutations B before transitioning into a sequence of floor and standing positions.

6. Bikram Yoga

In a facility that is similar to a sauna and is often heated to 105 degrees with 40% humidity, Bikram yoga—named after Bikram Choudhury—involves a series of predetermined poses. In 2017, Choudhury fled to Mexico after being sued for sexual harassment and assault in the United States. Hot yoga is currently practised in a lot of former Bikram studios in an effort to distance themselves from the founder.

How to practise: The sequence consists of 26 fundamental postures, each of which should be repeated twice. These poses emphasise good alignment in many instances. You should look for studios that provide hot yoga courses if you're interested in practising yoga in a heated environment.

7. Yin Yoga

Yin yoga is a slow-paced form of yoga that emphasises holding seated poses for extended periods of time. Yoga yin can also be a meditative exercise that aids in inner tranquilly.

How to practise: Because postures can be sustained for up to two minutes, Yin is an excellent session for beginners. Classes are laid back because gravity is meant to handle the bulk of the work. Visit this page for a quick overview of all you need to know about yin yoga.

8. Restorative Yoga

The main goals of restorative yoga are to help you unwind after a hard day and clear your head. This fashion mostly emphasises body relaxation. Yoga for healing also aids in clearing and releasing the mind.

How to practise: Throughout the lesson, you spend greater time in fewer postures. Many of the stances have been altered to make them simpler and more soothing. Similar to Iyengar, numerous props are employed and are expertly positioned, including blankets, bolsters, and eye pillows. You may relax even more by using all of the accessories.

9. Prenatal Yoga

Prenatal yoga is specifically geared to women in all trimesters and is designed for "moms to be." Because it strengthens the pelvic floor, focuses on breathing, and allows expectant mothers to bond with their growing children, prenatal yoga has been hailed as one of the best forms of exercise for expectant mothers. It also helps mothers get ready for labour and delivery. Additionally, I engaged in my own kind of prenatal yoga throughout both of my pregnancies.

How to practise: In this session, stability is far more important than flexibility, therefore you'll utilise props to adjust your postures and ensure stability.

10. Anusara Yoga

Anusara is a contemporary kind of hatha yoga that emphasises alignment more than vinyasa does, with a stronger emphasis on the relationship between the mind, body, and heart. John Friend, who founded it, developed a special framework known as the Universal Principals of Alignment. After being accused of sexual misbehaviour and financial mismanagement, he resigned in 2012. Since then, Friend has collaborated with Desi and Micah Springer to impart the Bowspring technique.

How to practise: Anusara is renowned for its emphasis on heart opening and spirals, as well as how each body part should move. Expect the class to frequently come to a stop and huddle around a student as the instructor demonstrates a pose.

11. Jivamukti Yoga

David Life and Sharon Ganon launched Jivamukti in 1984. The majority of Jivamukti's classes are vinyasa-flow exercises integrated with Hindu spiritual principles. As a result of this style's emphasis on the Earth's status as a living creature, the majority of Jivamukti followers are vegetarians.

How to practise: Classes often begin with a series of chants, then move into a sequence of poses that are consistent with the five tenets of Jivamukti yoga and philosophy.

Choose the best yoga for you and enrol in online yoga classes to do yoga at home daily which gives great benefits to you.