You’ve probably noticed by now that there are MANY different types of yoga.
I remember feeling completely bewildered when I first wanted to get into yoga. It was 2013, when my chronic pain was fresh. I’d done yoga before, but only at school and 24 Hour Fitness where it was just called, simply, “yoga.” I knew the practice was supposed to be able to help me feel better, and I wanted to dive deeper.
But I didn’t understand which type of yoga I should try. Do I want Vinyasa? What does Ashtanga mean? What’s like the basic, you know, standard, yoga? Who can explain these words to me?
It doesn’t help that yoga literally uses a different language: Sanskrit, a language we in America generally aren’t exposed to outside of the yoga sphere. So trying to figure out what it all means can feel a little intimidating, especially to the newbie.
I’m here to help you decode all of it so you can decide which type of yoga is best for you.
I did a LOT of exploring on my path to now being a full-time yoga instructor. (Btw—You can learn more about my teachings here!)
To start, there is no “standard” for yoga. I know that can make things a little confusing, but it’s a thousand-year old practice that originated in India, with many lineages of gurus (teachers) over the years who have all developed their own style. It’s constantly evolving—we practitioners continue to make changes as we learn more about the body and the ways we can use yoga to heal.
So there’s lots to choose from! And all forms offer different benefits. There’s not one that’s necessarily better than the others—it depends on what your specific needs are. Whichever of these different types of yoga you’re drawn to is a great place to start.
» Want me to recommend what I think might be best for you? Post in the Comments section below and I’ll be happy to let you know my thoughts!
It might take some trial and error to find the style that fits your needs. Keep in mind that your yoga experience will vary greatly depending on your teacher, and which studio you go to, so explore around a bit and try a variety of classes. You’ll always learn something new in every practice, no matter where you go.
Try out multiple types of yoga and decide what’s right for you!
Vinyasa Yoga
This is the most common and popular form of yoga here in the U.S. It’s probably what comes to your mind when you think of modern yoga.
Vinyasa yoga is a more vigorous practice that focuses on movement, flowing your body in sync with your breath through sequences that build. Each sequence ends with a Vinyasa, which is the action of going from Plank to Chaturanga to Upward Facing Dog to Downward Facing Dog.
The Vinyasa action itself is, by the way, a pretty challenging and advanced movement. It takes a lot of strength to do a proper Chaturanga, and enough openness to safely go into Upward Facing Dog. These are often taught without much warm-up, because this style is so popular. But I cannot tell you how many wrong Vinyasas I’ve seen students do. It hurts my heart.
I recommend, if you’re newer or not sure if you’re nailing it, to practice this motion with your knees down on your mat, and modify with a low Cobra until you feel warm enough to go into Upward Facing Dog. Like I said, that’s hard. Don’t sacrifice form just because other people in class are! Yoga is not about how you look, it’s about how your body feels. So set ego aside, no matter what you practice, and move more mindfully.
Hatha Yoga
This one is a little tricky because Hatha is a very wide umbrella. Most forms of yoga are a branch of Hatha yoga. It focuses on postures (asana) and breath. You can think of it as the foundation of Vinyasa, which is a style of Hatha. (I know it’s a bit of a web lol)
You move from one pose to another, sometimes in sequences. Nowadays, this label usually refers to a class that has none or much less Vinyasas. It typically moves slower than a Vinyasa style class, with longer holds (which is sometimes more challenging!).
Ashtanga Yoga
Ashtanga is a form of yoga created by yoga master K. Pattabhi Jois. It’s super structured: you do a traditional series of postures performed in the same order every time. There are six series that have various advancement options to work up to.
The class flows like a Vinyasa class but even more so—you move nonstop, with zero pausing for adjustments. The result is a solid and challenging cardio workout. The nonstop flow is also helpful to quiet a nonstop mind.
Power Yoga
Power yoga is new to the yoga world, created in 1995 by Beryl Bender Birch. She wanted to introduce Ashtanga to the Western world, so she rebranded it and gave it an American-friendly spin in a smart move that made it more accessible. Remember, even though it’s super common now, yoga was still considered new and weird and different in the 90s! But people could get down with a good workout, which is what Power Yoga delivers.
These days, Power Yoga can kind of mean… kind of anything. The term has branched outside of Birch’s practice and now can refer to basically any form of vigorous Vinyasa yoga class. You’ll want to clarify with the teachers and studios you find to see how exactly they define Power Yoga.
Yoga Sculpt
Yoga Sculpt is basically a new level up from the Power Yoga branch. This style has been popularized by the megastudio brand CorePower. It usually incorporates hand weights while flowing through a Vinyasa style class. It may also involve other functional movement exercises, like jumping jacks, squats, and an abdominal series.
Many Americans are introduced to the yoga practice through this style, but I encourage you to branch out. With such a strong focus on the body and getting a workout, these classes often are too far away from the real foundations of yoga that they don’t give you many of the benefits of mind-body connection and stress relief. I know, because I began my yoga practice going to CorePower! Yoga is so much more than a workout—while it definitely is great for that, there are many ways to go deeper. And that’s where the magic lies.
Iyengar Yoga
Iyengar Yoga was created by B. K. S. Iyengar, and is hyper-focused on alignment. Which I love! Poses are usually held much longer than other Hatha style classes to really perfect them, and you’ll use alllll the props. (you know how I’m a fan)
This style is especially beneficial for those with injuries, the elderly, or anyone new to yoga/movement. It really builds the mind-body connection as you become more aware of exactly how you’re holding your body in space. Practicing Iyengar will improve your form when you practice other types of yoga, keeping you healthy and mobile.
Hot Yoga
I don’t want to even bring it up, but you may have heard of a little something called Bikram yoga. Well, Bikram is an evil dude, so let’s just stay away from supporting him or his schools.
Instead, look for Hot Yoga! That’s basically what Bikram is, anyway (essentially it’s its own specific, highly branded form of hot yoga). And hot yoga is exactly what it sounds like—yoga in a heated room.
Temperatures vary, with studios ranging from 90-120 degrees F (that’s right!). Some people swear by it. And if you don’t sweat very often through other means, it can be great to get in a hot yoga session, since the sweat can be detoxifying for the body.
But I’ll be honest, this is firmly NOT my jam. I’m not a fan. For me too much sweat can be dehydrating and inflammatory for my body, and I have a stronger practice at room temp. But if you love hot yoga or want to try, then awesome! Whatever brings you to your mat. (which you’ll want to clean)
Kundalini Yoga
Kundalini is a unique style that I haven’t tried yet. Like Hatha yoga, Kundalini involves poses (asana) and focuses on breath, but also takes it a step further and incorporates mantra chanting and meditation. This style was introduced to the Western world in the 1970s by Yogi Bhajan.
The name derives from the Sanskrit word kundal, which translates to “coiled energy.” It centers on the concept that we each have energy in the base of our spine that we can release through the seven chakras, up the spine, by practicing Kundalini. A typical class “is comprised of three parts: an opening chant (known as “tuning in”) followed by a brief warm-up for your spine, a kriya (which is a sequence of postures paired with breathing techniques), and a closing meditation or song.” (via MindBodyGreen)
Restorative Yoga
Restorative Yoga is the relaxing and therapeutic form of yoga. Instead of focusing on a workout, the goal is exactly as the name suggests: to restore the body back to health. This style uses props, like Iyengar, in poses that are held for a long time to align and gently stretch the body. You do most if not all of the practice on the ground. This style is best for post-workout recovery and to relieve stress and insomnia. It’s great to heal and prevent injuries!
I love teaching Restorative Yoga, because I think that in today’s go-go-go world, we all need more slowing down.
Yin Yoga
Yin is a specific type of Restorative Yoga. It boasts the longest asana holds of all the different styles, with poses typically held anywhere from 5-20 minutes, usually using props, all on the ground. It’s super relaxing and slow, so again a wonderful option if you feel stressed, overloaded, or unwell. I practice this late at night, because I always want to fall asleep afterward.
There are tons of other types of yoga, too!
These are just the main ones, but there are tons of styles that I didn’t get to here. There are now even variations on yoga that include aerial yoga (which I teach and is amaaaazing), acro yoga (where you and a partner+ work together to create shapes), SUP yoga (yoga on a Stand Up Paddleboard, which I also have taught). If you ever run into me, ask me about my days teaching SUP yoga at the Oahu Disney resort Aulani. I have the best story.
I’ve seen yoga that uses a special prop wall, and there’s even goat yoga—which is exactly what it sounds like, yoga with goats. (I’ve done it and it was rad fun.) The variations are becoming endless!
When you’re choosing which yoga practice is right for you, be sure to look for a studio and teachers with proper education credentials (200 or 500 hr RYT with the Yoga Alliance) and a strong knowledge of anatomy and the body. Because there are so many types of yoga now, there are just as many types of teachers, and the industry’s not really regulated or standardized. I’ve seen plenty of people teach yoga with zero training at all.
Don’t automatically trust that your teacher is an expert—you and your body are always the best guide. Listen to it and do what feels right for you! And if something in class ever doesn’t vibe with you or feel good, Child’s Pose, Savasana, and the word “no” are always available to you.
Yoga is an incredible methodology that has the power to heal and strengthen both your body and mind.
Whatever variation you choose, you’ll be giving back to yourself in a powerful way!
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What’s your favorite type of yoga? Share your thoughts with me in the Comments section below!
xo,
Amy
Photos by Scott Bennion