what are different types of yoga

What Are Different Types Of Yoga: A Complete Guide

The multiple health benefits of yoga practise, including increased strength and bone density, lower blood pressure, and less anxiety, make it an essential practise for everyone. Many people are reluctant to try this ancient form of exercise due to misconceptions about it. Some people think that yoga is only for women and individuals who like to chant, that it is practised in hot, stuffy rooms filled with incense, or that it is too sluggish and dull. The most erroneous belief is that the supple can only practice yoga.

You can find a suitable class regardless of your physical condition or personality. Yoga not only helps you become more flexible, but it also helps you become stronger and more stable in your posture. They have yet to show up to their first yoga lesson able to do advanced yoga poses (unless they were dancers or gymnasts).

Practising any form of yoga will leave you feeling refreshed and renewed. However, finding a yoga style and a teacher that works for you is essential for maximising your benefits and enjoying your practice. If you’re already putting in a lot of time at the gym, a yoga practice that emphasises flexibility may be the best option. Your exercise regimen will be more well-rounded that way. 

You may give Yin or Hatha yoga a shot. Iyengar yoga, or private lessons with a teacher where you can focus on alignment and your particular needs, can be helpful for people who have sustained an accident or live with a chronic medical condition like arthritis. You could try Jivamukti if you’re interested in exploring your spiritual side. Ashtanga vinyasa or vinyasa flow is an excellent option for those who are fit and seeking a more strenuous practice.

Try out a few different types of yoga that you could find on a yoga studio (or gym) schedule before settling on one. Classes designated as “general” or “open level” are accessible to students of all skill levels. 

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What Is Yoga?

A simple definition of yoga is joining body, mind, and soul. That’s where yoga came from, and it’s still how most Easterners practise it now. Balance, appropriate stretching techniques, meditation, deep breathing, and finding mental and spiritual centring are all part of yoga in its purest form, a place of discovery and connection with one’s body.

However, yoga does not have a single, agreed-upon definition or interpretation. This explains the rise of non-traditional styles of yoga, like goat yoga (aka practising yoga as a herd of goats runs and jumps around you). Conversely, yoga doesn’t believe in the “no pain, no gain” mentality that’s so common in the fitness industry. In yoga, ignoring or challenging one’s physical limitations is not appropriate. The first step in doing ahimsa, or non-harming, is determining which kind of yoga is best for you.

A Description Of The Most Popular Types Of Yoga

Numerous yoga practices make it challenging to find the appropriate one for you. Even though the foundation of all yoga is the same series of postures (asanas), practitioners of different yoga traditions often report vastly diverse effects from their practice. To help you get started with yoga, we’ve listed some of the most common styles and their defining features in this brief overview.

Hatha Yoga

Hatha yoga encompasses a wide variety of yoga methods. It’s an ancient practice that combines relaxing yoga postures called asanas and breathing techniques called pranayama to prime the body for more in-depth spiritual work like meditation.

These days, the term “hatha” is used so generally that it’s hard to know what to expect from any given hatha yoga practice. In most situations, though, the pace will be moderate and soft, making it ideal for novices or those who prefer to hold postures for a bit longer. It’s best to phone the studio beforehand to confirm the exact class time you want to take.

Vinyasa Yoga

You may also hear the term “vinyasa flow” or “flow yoga” when referring to vinyasa yoga. It’s a typical fashion these days. It was modified from the more structured Ashtanga practice a few decades ago. “Vinyasa” means “place in a special way,” but it is most commonly understood to refer to the connection between breathing and movement. Vinyasa and flow are commonly used in tandem with descriptors like “dynamic,” “slow,” and “mindful” to highlight the intensity of a given practice.

In vinyasa flow, the breath is used to synchronise the motions of the body. Although you’ll be moving throughout the flow, it has a meditative quality that can help you relax your mind and body. Vinyasa yoga is accessible to both complete yoga novices and seasoned practitioners.

Ashtanga Yoga

Ashtanga is a form of yoga that has been adapted for contemporary practice. Go to an Ashtanga yoga session at a studio. The instructor will guide you through a continuous flow of poses from the Ashtanga series, reminding you to breathe at each transition. Each series follows a predetermined arrangement of asanas. It is often strenuous, high-intensity, and taxing on one’s body.

There are six series altogether, with increasing difficulty as you go from the first to the sixth. Despite the rapid pace of a typical Ashtanga class, most studios allow students to practise at their own pace while still being evaluated by more experienced teachers.

Power Yoga

Power yoga is a particularly strenuous form of vinyasa-based yoga that can be physically taxing. As an early attempt to make Ashtanga more accessible to students, it strongly resembled Ashtanga. The key difference is that there is no predetermined order to the poses taught; the yoga teacher is given a creative licence.

Because of its widespread success, power yoga is now taught in the vast majority of yoga establishments around the globe. To determine the teaching style, it is best to check with the studio or instructor beforehand.

Kundalini Yoga

In the yoga tradition, “Kundalini” refers to the coiled-up “life force energy” (also called prana or chi) that is supposed to reside at the base of the spine. These yoga sequences aim to relieve stress and negative thoughts by stimulating or unlocking this energy. You get to expand your awareness and have a high state of happiness.

Chanting, meditation, singing, and kriyas (particular positions linked with breath practice and chanting) stimulate the mind and body in this way. White is widely worn because of its purported ability to boost one’s aura and ward against evil energies. A typical kundalini session will begin with a mantra (the class’s focal point), then move on to breathing exercises, physical warmups, progressively more difficult poses, and relaxation and meditation.

Yin Yoga

Yin yoga is characterised by a more relaxed pace, with positions held for anything from one to five minutes or more. It’s a style of yoga that draws inspiration from both yoga and martial arts; its goals are the same: to promote flexibility and blood flow to the joints. By letting gravity do the job, the practice concentrates on the lower back, hips, and thighs while using props like blankets, bolsters, and blocks. In contrast to more dynamic styles of yoga, Yin yoga focuses on the body’s connective tissues.

When you work out hard, Yin helps you recuperate faster. A strong body can benefit greatly from adding a deep stretch and holding class like Yin. Practising stillness via holding poses for longer has physical and mental advantages. This is a lovely ritual that emphasizes silence. Vinyasa flow benefits greatly from this mode of practice.

Bikram Yoga

Bikram yoga is similar to hot yoga but with a different name. Like Ashtanga classes, these classes include repeating a sequence of postures in a prescribed order and adhering to several principles. The ideal temperature for a 90-minute yoga class is 105 degrees Fahrenheit, with 40 per cent humidity; students will learn 26 postures and two breathing exercises. Teachers also need to make accommodations for their students.

Many yoga facilities offer “hot yoga” instead of “Bikram yoga” since there are fewer restrictions on what they may brand their programmes. Hot yoga practitioners often report significant increases in perspiration and flexibility. Heated yoga studios have many benefits, including increased flexibility, better blood flow, and a more purified system.

Sivananda Yoga

Sivananda lessons begin with savasana (the last relaxation/corpse pose), often reserved for a yoga session’s end. The class then progresses through breathing exercises, sun salutations, and the 12 basic asanas.

Sivananda yoga can help push oneself to the next level if you’re a beginner. Sivananda yoga is suitable for practitioners of all skill levels and ages and aims to promote general health and well-being.

Restorative Yoga

You may believe everyone in a restorative yoga class is dozing off on their mats if you wander by during a session. Props are used to help stabilise the body in this style of yoga. The poses are held for at least five minutes, but usually much longer, to help practitioners calm their minds and bodies. This means that you may only complete a small number of positions in a class and that dozing off during those poses is entirely okay.

Some yoga teachers use Yoga Nidra, a sort of guided meditation that induces a calm state somewhere between sleep and waking, to help their pupils relax. While yoga nidra can be a helpful self-care practice, no amount of time spent in savasana can ever replace a good night’s sleep.

Restorative yoga, while beneficial for stress reduction and brain health in general, focuses specifically on calming the nervous system. Practising restorative yoga on your off days is a great way to take care of yourself and help you relax and unwind. An athlete’s performance can benefit greatly from therapeutic practice.

Prenatal Yoga

Pregnant women can benefit greatly from yoga practice. Pregnancy-related discomforts such as hip and lower back pain are a common topic. The breathing exercises learned in prenatal yoga might be useful during labour and delivery in addition to providing stress relief, physical activity, and self-care.

Because of the unique needs of expectant mothers, this practice avoids any positions that could harm their developing bodies. Squats and pelvic floor work are just two of the many movements common in prenatal yoga classes that help prepare the body for labour and delivery.

Aerial Yoga

Aerial yoga, also known as anti-gravity yoga, is gaining popularity rapidly. It’s a variation of conventional yoga in which a sturdy, silky hammock is used for support. The hammock is utilised as a prop in pigeons and downward dogs, and it facilitates inverted positions (such as headstands and handstands) that may be out of reach otherwise. 

It’s the final resting position in a yoga class, and it’s utilised to create a cocoon-like savasana. Classes can be strenuous on the body or calming on the mind. Hanging upside down has been shown to have euphoric and therapeutic effects, reversing blood flow and decompressing the spine.

Acro Yoga

With a partner, traditional yoga positions like the downward dog or plank become twice as much fun (and challenging). In this activity, one partner acts as the “base” on the ground, while the other “flyer” contorts themself on the ground beneath the feet of the base. (There should always be a spotter present for safety reasons). In acro yoga, students are freed from the four corners of their mat and instead encouraged to interact with their classmates.

A playful exploration of the mind-body connection, improved partner communication, and clearer boundaries are just a few of the benefits of this style of yoga. Learning and using these abilities in acro yoga can help us in all our other interactions.

Acro yoga is a great way to get the health benefits of yoga while having a great time with other people. You can strengthen your lower body and abdominals by working as a base. Being a reliable and trustworthy employee is essential in the role of a flyer.


Yoga is good for your health in many ways, like making you stronger, giving your bones more structure, lowering your blood pressure, and making you less anxious. It is an important practice for everyone, no matter how they look or how they act. Finding the right class and teacher is important for getting the most out of the practice and liking it. Yin, Hatha, Iyengar, Jivamukti, Ashtanga vinyasa, and Vinyasa flow are all well-known types of yoga.

Hatha yoga is an old practice that uses relaxing positions called asanas and breathing methods called pranayama to get the body ready for deeper spiritual work like meditation. It moves at a steady pace and is good for beginners or people who like to stay in poses for a little longer. Vinyasa yoga, also called “flow yoga,” is a modified version of Ashtanga yoga that mixes breathing and movement. It can be used by both people who have never done yoga before and those who have done it for years.

Ashtanga yoga has been changed to fit modern practice. It now has six sets of poses followed by a set order of asanas. It is usually hard, intense, and hard on the body. Power yoga, a form of vinyasa-based yoga that is especially hard, is a common choice because it has been so successful.

Check with the studio or teacher ahead of time to find out what style of teaching will be used. By trying out different kinds of yoga and finding the one that works best for you, you can get the most out of its benefits and live a healthier life.

Kundalini yoga is an ancient form of yoga that focuses on the life force energy (prana or chi) at the base of the spine. It tries to get rid of stress and bad thoughts by waking up or freeing up this energy. Yin yoga is a more relaxed style that focuses on the connective parts of the body. It makes the joints more flexible and increases blood flow to them. It’s like hot yoga, but it’s called something else.

Bikram yoga is like hot yoga, but it has a different name. It focuses on stretching and getting blood to the joints. It can be done by people of all ages and skill levels, and it is good for overall health and well-being. The first part of Sivananda yoga is savasana, which is usually done at the end of a yoga lesson.

Props are used in restorative yoga to help keep the body steady and calm the mind and body. Yoga Nidra is a guided meditation that some yoga teachers use to help their students calm down. Restorative yoga can help you relax and keep your brain healthy, and prenatal yoga can help your body get ready for labour and birth.

Aerial yoga, also called “anti-gravity yoga,” is becoming more popular as a way to do regular yoga with the help of a strong, silky nett. Researchers have found that hanging upside down makes people feel good and helps heal them by changing blood flow and taking pressure off the spine.

Acro yoga is a fun and difficult twist on traditional yoga. In it, one partner stays on the ground and acts as the “base,” while the other partner, the “flyer,” twists on the ground under the base’s feet. This style is a fun way to explore the mind-body connection, improve communication with your partner, and set clearer limits.

Different types of yoga, such as Kundalini, Yin, Bikram, Sivananda, and aerial yoga, have different benefits for the physical and mental health of each person.

Content Summary

  • The health benefits of yoga include increased strength, bone density, lower blood pressure, and reduced anxiety.
  • Yoga is essential for everyone’s well-being.
  • Misconceptions about yoga discourage many from trying it.
  • Yoga is not only for women or those who like to chant.
  • Yoga is practised in a variety of settings, not just hot, incense-filled rooms.
  • Yoga enhances flexibility, strength, and stability in posture.
  • Yoga is not limited to the supple; everyone can practice it.
  • Yoga suits various physical conditions and personalities.
  • Different yoga styles cater to different needs.
  • Finding the right yoga style and teacher maximises benefits.
  • Flexibility-focused yoga complements gym workouts.
  • Yin and Hatha yoga offer relaxation and spiritual focus.
  • Iyengar yoga and private lessons aid those with injuries or conditions.
  • Jivamukti yoga explores the spiritual side.
  • Ashtanga vinyasa suits those seeking a strenuous practice.
  • Trying multiple yoga styles helps find the right fit.
  • “General” or “open level” classes accommodate all skill levels.
  • Yoga joins body, mind, and soul for Eastern practitioners.
  • Yoga has diverse interpretations and styles.
  • Non-traditional styles like goat yoga exist.
  • Yoga opposes the “no pain, no gain” mentality.
  • Yoga respects physical limitations.
  • Yoga encompasses various practices with distinct effects.
  • Hatha yoga combines asanas and pranayama for spiritual work.
  • Vinyasa yoga emphasises the link between breath and movement.
  • Ashtanga yoga offers a continuous flow of poses.
  • Power yoga is a strenuous form of vinyasa-based yoga.
  • Kundalini yoga stimulates life force energy for happiness.
  • Yin yoga improves flexibility and blood flow to joints.
  • Bikram yoga involves repeating a sequence in heat.
  • Sivananda yoga promotes health and well-being.
  • Restorative yoga uses props for relaxation.
  • Prenatal yoga aids pregnant women’s discomfort.
  • Aerial yoga uses hammocks for support and inversion.
  • Acro yoga involves partner-based poses for fun and challenge.
  • Acro yoga fosters improved partner communication.
  • Acro yoga enhances the mind-body connection.
  • Acro yoga strengthens the lower body and abdominals.
  • Acro yoga emphasises trust and reliability.
  • A variety of yoga styles cater to different needs and preferences.
  • Yoga offers numerous health benefits, including increased strength and flexibility.
  • Yoga helps reduce anxiety and improve overall well-being.
  • Misconceptions about yoga discourage many from trying it.
  • Yoga suits people of all genders and preferences.
  • Different yoga styles cater to various preferences and needs.
  • Finding the right yoga style and teacher is crucial for a fulfilling practice.
  • Yoga promotes balance, deep breathing, and mental centring.
  • Goat yoga is an example of a non-traditional yoga style.
  • Yoga encourages embracing physical limitations and avoiding harm.
  • Exploring multiple types of yoga can lead to finding the perfect fit for you.

Frequently Asked Questions

What Is The Purpose Of Yoga? How Many Types Of Yoga Are There?

Yoga is a mind and body practice that can build strength and flexibility. It also helps manage pain and reduce stress. Various styles of yoga combine physical postures, breathing techniques, and meditation.

What Is The Most Basic Type Of Yoga?

Hatha Yoga. Recommended for: Beginners, because of its slower pace. Hatha is an excellent class for starting a yoga practice for the first time. It’s all about the basics of a Hatha yoga class. A Hatha class is slower moving and requires each pose to be held for a few breaths.

What Type Of Exercise Is Yoga?

Yoga is considered an anaerobic exercise. It is not an aerobic exercise in the same category as walking, running, biking, or using an elliptical machine.

What Type Of Yoga Is Best For Flexibility?

If you want to try a yoga class to increase flexibility, Hatha, Vinyasa, or Yin styles are all good options. Suppose you’re short on time or prefer to practice some yoga poses at home. In that case, the following poses can be especially helpful for stretching your major muscles and boosting flexibility.

What Is The Description Of Yoga?

It uses physical postures, breathing exercises, and meditation to improve overall health. Yoga was developed as a spiritual practice thousands of years ago. Today, most Westerners doing yoga do it to reduce stress or exercise.