If you’re interested in yoga, the sheer variety of styles can be overwhelming. With over 21 million
adults in the United States practicing yoga, new types are constantly emerging to cater to different
preferences and philosophies. This guide will help you navigate through the main types of yoga, giving
you the knowledge to pick the right class for you.
It’s important to note that yoga encompasses an eight-limbed path to enlightenment defined by
Patanjali’s Yoga Sutra. Asanas, or poses, are just one limb of this path. Other aspects like pranayama
(breathing exercises), meditation, and philosophy often play a role in yoga classes, introducing you to
the broader scope of yoga practice.
Hatha Yoga
Hatha yoga is the foundation for all yoga styles and includes asana, pranayama, and meditation. These
classes typically have a slower pace, making them great for beginners or those looking for a more
meditative or restorative practice. You can always ask the instructor about the intensity level before
joining a class. Hatha yoga is an excellent starting point as it covers the basics and offers a gentle
introduction to yoga.
Vinyasa Yoga
Vinyasa yoga is known for its dynamic and fluid movements, often synchronized with breath. The term vinyasa refers to the specific sequence of poses: Plank Pose, Chaturanga Dandasana, Upward-Facing
Dog, and Downward-Facing Dog. In a vinyasa class, you’ll experience a fast-paced flow, including
many sun salutations, with a focus on breathwork and awareness. This style is perfect for those who
want an active workout while exploring traditional aspects of yoga like pranayama.
Power Yoga
A subset of vinyasa, power yoga is a vigorous, fitness-oriented practice that doesn’t emphasize
breathwork and meditation as much. It’s commonly taught in gyms and is ideal for those seeking a
challenging workout.
Iyengar Yoga
Developed by B. K. S. Iyengar, this type of yoga focuses on precision and alignment in each pose.
Iyengar classes use props like blankets, blocks, and straps to help students of all ages and abilities
achieve the correct alignment. Poses are generally held longer, which, combined with the support of
props, makes this style great for those recovering from injuries or looking to deepen their practice.
Bikram Yoga
Created by Bikram Choudhury, Bikram yoga is a specific sequence of 26 poses performed in a room
heated to 105 degrees. The heat is thought to help detoxify the body through sweating. Be prepared
to take breaks, especially in your first few classes, as the heat can be intense and may make you feel
lightheaded. Wear minimal clothing, stay hydrated, and be patient with yourself. Note that Bikram
yoga has faced controversy due to allegations against its founder, so some studios might label these
classes as “hot yoga” instead.
Hot Yoga
Hot yoga refers to any yoga practice done in a heated room, typically between 95 and 100 degrees.
These classes are usually vinyasa-style and, like Bikram, will make you sweat a lot. The heat helps
improve flexibility but also requires caution to avoid overstretching. Hot yoga is great for those who
enjoy a challenging workout in a warm environment.
Ashtanga Yoga
Introduced by Sri K. Pattabhi Jois, Ashtanga yoga involves a set sequence of poses performed in a
specific order. There are three series: primary, intermediate, and advanced. Practitioners progress
through the sequences with their instructor’s guidance, making this style suitable for experienced
yogis looking for a disciplined and rigorous practice.
Kundalini Yoga
Kundalini yoga focuses on awakening the primal energy, or shakti, at the base of the spine. This
spiritual practice includes more chanting, meditation, and breathing exercises compared to other
styles. It might feel unconventional for those not familiar with its philosophy, but it offers a unique
blend of physical and spiritual elements. Kundalini is ideal for those interested in exploring mantras,
chanting, and deeper meditation practices.
Understanding Yoga Beyond Asanas
While the physical practice of yoga (asanas) is what most people associate with yoga, it’s only one
aspect of the eight-limbed path defined in Patanjali’s Yoga Sutra. The other limbs include:
1. Yama- Ethical standards and moral conduct.
2. Niyamas-Self-discipline and spiritual observances.
3. Pranayama-Breath control.
4. Pratyahara-Withdrawal of the senses.
5. Dharana-Concentration.
6. Dhyana-Meditation.
7. Samadhi-State of enlightenment.
Yoga classes often incorporate these elements to provide a holistic experience, helping practitioners
connect with their inner selves and the world around them.
Choosing the Right Yoga Style for You
When choosing a yoga style, consider what you want to get out of your practice. Are you looking for a
gentle introduction or a vigorous workout? Do you want to focus on flexibility, strength, or relaxation?
Are you interested in the spiritual and philosophical aspects of yoga?
Here are some tips to help you decide:
Beginners-Hatha yoga is a great starting point, offering a gentle introduction to the basics.
Fitness enthusia-Vinyasa or power yoga classes provide a dynamic and challenging workout.
Injury recovery-yoga’s emphasis on alignment and use of props can help you practice safely and
effectively.
Detox seekers-Bikram or hot yoga will make you sweat and help improve flexibility.
Experienced practitioners-Ashtanga yoga offers a disciplined and structured practice for those ready to commit.
Spiritual seekers-Kundalini yoga incorporates meditation, chanting, and breathing exercises for a
deeper spiritual experience.
Remember, yoga is a personal journey. It’s okay to try different styles to find what resonates with you.
Many studios offer introductory packages or drop-in classes, so take advantage of these opportunities
to explore various practices.
Conclusion
Yoga is a diverse and enriching practice that offers something for everyone. Whether you’re seeking
physical fitness, mental clarity, or spiritual growth, there’s a yoga style that can meet your needs. By
understanding the different types of yoga, you can make informed choices and find the right practice to support your journey. Embrace the exploration, and remember that yoga is not just about the poses
but also about connecting with yourself and the world around you..
Enjoy your Yoga Journey….