Different types of yoga offer something for everyone, whether you are looking for peace, strength or a deeper connection with yourself. But have you ever found it a bit confusing to choose between all the different types of yoga when all you wanted was to join a class? There are just so many and each one has a different name. Take a look at any studio’s schedule and you will find a variety of yoga styles, from Ashtanga yoga and Kundalini yoga to Aerial yoga and Acro yoga.
Yoga offers a wide range of styles, some that challenge your body and others that focus more on relaxation and meditation. When choosing the right kind of yoga for you, it is important to think about your fitness level and personal goals to find the practice that suits you best.
To make it easier, we have put together a list of yoga styles, with a simple overview of what each one offers. So the next time you want to book a class, you will know exactly which one you are looking for.
About yoga
Yoga is a group of physical, mental and spiritual practices that originated in ancient India. It is done all around the world, but in the Western world, it usually means a modern type of Hatha yoga. This version mainly focuses on physical poses, helping people stay fit, relax, and reduce stress. Traditional yoga, on the other hand, is more about meditation and letting go of attachments to the outside world.
Key characteristics of yoga
Yoga Poses (Asanas): Yoga uses physical poses that help you get stronger, more flexible and improve your balance. These moves also help your body feel better and your mind feel calm.
Breathing (Pranayama): In yoga, you learn how to breathe in a slow and controlled way. This helps move energy through your body and makes you feel more relaxed and focused.
Meditation (Dhyana) and focus: Meditation is an important part of yoga. It helps you stay in the moment, clear your mind and feel peaceful inside.
Yoga values and lifestyle: Yoga is also about how you live. It is built on a foundation of ethical philosophies. These include values such as kindness (ahimsa), honesty (satya), and self-control (tapas), which help guide people toward a life of peace, respect, and care for others.
What are benefits of yoga?
Yoga is more than just stretching. It does wonders for both your body and mind. Here is what makes it so great:
You will get stronger, more balanced and more flexible – The slow, steady movements and deep breathing help warm up your muscles, improve circulation and build strength. Tree Pose is a perfect example, it challenges your balance while strengthening your legs and core.
It helps with back pain – Gentle poses like Cat-Cow stretch your spine and help loosen things up, especially if you sit a lot or deal with tightness.
It can ease arthritis symptoms – Yoga isnt just calming. It is also gentle on your joints, which can really help if you struggle with pain or stiffness.
Yoga is good for your heart – It lowers stress levels, which is great for heart health. Downward Dog is one pose that gets your blood flowing and helps calm the nervous system.
It helps you sleep better – Doing a few calming poses before bed can really help your body (and mind) wind down. A simple bedtime yoga routine works wonders for sleep.
You’ll feel more energized and uplifted – After a session, you might notice you feel lighter, more awake, and just… happier. Many people say they feel more focused and positive after even a short session.
It is a great way to manage stress – There is actual science behind this. According to the National Institutes of Health, yoga helps with managing stress, improving mental health, mindfulness and emotional balance.
It support better body image – Yoga helps you focus on your breath, body,and mind in the present moment, not on appearance. Since most yoga studios don’t have mirrors, the focus stays inward. People who practice yoga often feel more in tune with their bodies and have a more positive body image.
It helps with all kinds of health issues – Research shows that yoga can help with everything from arthritis and chronic pain to balance, bone health and even women’s health.
Some poses come with extra benefits too:
Downward Dog is a great way to wake up your body first thing in the morning. It gets your blood moving, helps your digestion, boosts your immune system, and stretches your whole back.
Cobra Pose is great for posture and back strength. It also supports the reproductive organs and helps calm the mind.
When you put several poses together, that is called a sequence. The most popular one is the Sun Salutation. It is a beautiful flow that warms up your entire body and gets you in a calm, focused state of mind.
What types of yoga are there?
Hatha yoga
Hatha yoga is one of the most popular styles. Is general category of yoga to which we practise asana (physical postures), pranayama (breathing techniques) and dhyana (meditation). Expect traditional poses held for several breaths
Vinyasa yoga
Also known as Flow yoga. It links movement with breath. Its faster moving style of yoga. The difference between Vinyasa yoga and Hatha yoga is primarily in their pace and focus. Hatha yoga is slow and calm, with poses held for a longer time to help stretch and relax. Vinyasa yoga is faster and focuses on breathing with movement, making the practice more energetic and lively.
Iyengar yoga
Iyengar yoga is a type of yoga that focuses on detail, precision and alignment in the performance of the postures and breath control. It was created by B.K.S. Iyengar. In classes, teachers give clear instructions and show how to do poses right, using body knowledge to help with alignment. Expect the use of props such as belts, blocks and blankets as aids to performing asanas as well as very detailed instruction.
Ashtanga yoga
The word Ashtanga comes from two Sanskrit words, “Ashta” and “Anga.” “Ashta” means eight and “Anga” means limb or part of the body. Ashtanga is a way of practicing yoga that brings together eight important parts. These parts are the foundation of Ashtanga Yoga. The eight parts include Yama (moral codes), Niyama (self-discipline), Asana (physical postures), Pranayama (breathing control), Pratyahara (focusing inward), Dharana (concentration), Dhyana (meditation) and Samadhi (feeling connected to yourself).
Yin yoga
Slow pace style of yoga postures or asanas that are meant to be held for long preriod of time. For begginers it may range between 45 seconds to 2 minutes. More advanced practitioners may stay in one asana for 5 minutes or more. Yin yoga is unique that it is only style where are meant to disengage their muscles. Releasing muscles in these longer held poses benefits the body in the different way than other styles of yoga
Kundalini yoga
Kundalini yoga is a spiritual type of yoga that aims to wake up energy believed to be at the bottom of the spine. This energy is called kundalini, a form of divine feminine energy. In Kundalini yoga, people do things like breathing exercises, singing, chanting and repeating movements. It helps you feel more aware, calm and connected to yourself. That is why it is often called the yoga of awareness.
Bikram yoga
Bikram yoga is also known as hot yoga. It is a style of 26 postures and 2 breathing exercises. This style is meant to be practiced in a heated environment at 102 – 105°F (approximately 38.9–40.6°C) with 40%-60% humidity. This method was was developed by Bikram Choudhury in the 1970s and become popular internationally.
Power yoga
Its general term to describe vigorous and fitness based approach to vinyasa style yoga. Similar to Vinyasa, there will be a connection between breath and movement, but power yoga is unique in the intensity of the classes. More dynamic movement and more strenght and cardio training throught the yoga movements. Power yoga classes can be more challenging than other styles of yoga.
Restorative yoga
It is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the aid of props. If you take a restorative class you may hardly move at all, doing just a few postures in the course of an hour.
Forest yoga
It is modern form of yoga that is based on and named for Anna Forest who is American yogini. It is a challenging style known for its long holdings of positions emphasis of abdominal core work. Forest yoga also incorporates some Native American traditions, breath work and shamanic principles
Anusara yoga
It blends traditional Iyengar principles with a focus on the flow of energy in the body. Anusara shows how the language used to guide students in poses can influence how they feel. It is all about using positive, loving language to help students connect more deeply with the poses and with themselves.
Acro yoga
Acro yoga is a fun partner activity that combines yoga and acrobatics. It helps build trust, connection, strength and flexibility. One person, called the “base,” supports another person, the “flyer”, who does different poses in the air. A third person, the “spotter”, helps keep everyone safe. Acro yoga can be done indoors or outdoors.
Chair yoga
Chair yoga is an easy type of yoga that you do while sitting on a chair or holding on to it for support. It is good for seniors and people who have limited mobility or who find it hard to do regular yoga on the floor.
Pre-and post-natal yoga
As the name suggests, prenatal and postnatal yoga is for pregnant women and women after giving birth. It is a gentle type of yoga. They focus on strengthening the muscles used during childbirth and helping the body recover afterward.
FAQs:
What type of yoga is best for beginners?
If you are new to yoga, Hatha and Yin are great places to start. They are much slower than styles like power or acro yoga, so you won’t feel rushed. You will hold each pose for a bit longer, which gives you time to focus on your form and really understand the basics before moving on to faster-paced classes.
Restorative yoga is also a gentle, calming option that is all about relaxing and letting your body release tension. And if you are looking for something really easy, chair yoga is perfect for you. It is low-impact and great for anyone with limited mobility or just wanting to take things slowly.
What is the hardest yoga style?
There are many types of challenging yoga and what is considered the “hardest” depends on your body and preferences. Ashtanga yoga is generally considered the most physically demanding and challenging style of yoga. You need strength, endurance and flexibility. Bikram yoga is practiced in intense heat and humidity, requiring stamina and strong willpower. Kundalini yoga can be tough because it focuses deeply on internal energy and spiritual awakening.
How many types of yoga are there?
There isn’t one exact number, but most people agree there are about 10 to 15 main types of yoga. These include classic styles like Hatha, Vinyasa, Ashtanga, Iyengar and Kundalini, as well as gentler ones like Yin and Restorative yoga.
On top of that, modern yoga continues to evolve. Newer styles like Power Yoga or Yoga Sculpt are influenced by the foundational practices but often add a fitness twist to it. So while the core types remain rooted in tradition, there are now many modern variations built around them to suit different needs and lifestyles.
Conclusion – different types of yoga
Hopefully now you have a better understanding of what makes each style of yoga unique. No more guessing what each type of yoga means. Trying out different types of yoga can help you discover what feels best for your body and your mind. And with so many benefits of yoga, from stress relief to better flexibility and strength.
If you don’t want to head to a yoga studio, you can try the 5 Tibetan Rites at home. Based on yoga practices used by monks, these simple exercises, also known as the Fountain of Youth only take about 10 minutes.
