Yoga has evolved into a diverse practice with various styles, each catering to different fitness levels and goals. Whether you're looking for a physically demanding workout or a calming, restorative session, there's a yoga style that suits your preferences.
In my guide, I'll break down some of the most common styles, helping you explore what resonates with your body and mind.
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Before jumping in, be sure to read my article 'what is yoga' if you're new to the wonderful world of yoga.
The Most Common Yoga Styles In The US
In the United States, the most common style of yoga that is advertised is a type of yoga called Vinyasa Flow. This is most likely the style of yoga that you have seen advertised (or even tried once yourself).
What you may not realize is that this is only one style of yoga. There are several different styles to choose from. Therefore, if you have seen or tried yoga before and felt like it wasn't quite what you were looking for - it may have been it just wasn't your style of yoga.
Here is an overview of some of the main styles of yoga taught in studios. Take a minute to learn about each of these and see what resonates with you.
Hatha Yoga
Hatha yoga is the umbrella term for any type of yoga that is focused on pairing physical poses with intentional breathwork. However, some yoga studios refer to certain classes as "hatha yoga" classes. This simply means that it is a class where you will connect your physical poses with your breathing (such as moving into different postures on the inhale and exhale).
These are often slower-moving classes that are good for beginners.
Vinyasa Flow
Vinyasa flow is a style of Hatha yoga that is more physically demanding. This type of yoga traditionally follows a series of movements known as a "sun salutation." In addition to the sun salutation, additional poses are added on. These usually include a variety of strength, flexibility, and balancing poses. Vinyasa flow classes are often offered in levels.
While you can attend any level, a level 1 (or similar) is best suited for beginners.
Power Yoga
Power yoga is essentially a vinyasa flow that moves more quickly and includes more challenging poses. It is considered by many to be more of a physical workout, rather than a practice focused on mindfulness. Many corporate studios (such as Core Power Yoga) are primarily power yoga.
While these may be more physically demanding classes, they are still open to beginners.
Bikram Yoga
Bikram yoga is a set series of 26 poses that are completed in a room heated to 105 degrees Fahrenheit. It uses the same traditional yoga poses found in Hatha yoga. However, they are not connected in sequences that flow from one pose to another. Instead, Bikram focuses on one pose at a time.
While Bikram is open to students of all levels, it can often be an intense class for someone just starting out. Especially with the heated room. Therefore, consider familiarizing yourself with some of the poses before attending your first class.
Hot Yoga
In addition to Bikram yoga, general hot yoga classes have become quite popular. This style is less formulated and will vary from teacher to teacher. Traditionally though, they tend to follow the Vinyasa style of flow. The only difference is they are taught in heated rooms (although normally not as hot as a Bikram studio).
These classes are often taught at a slower pace and can be a great choice for beginners who want to explore a hot yoga practice.
Restore Yoga
Restore yoga also comes from the Hatha branch of yoga. It focuses on having students connect with each posture through intentional breathwork, although it may not include as many sequences as a Vinyasa class. In addition, restore yoga moves at a slower pace. Many restore classes focus on seated and grounding postures.
Restore yoga is great for all levels of students. If you are brand new to yoga, this is a very inviting style, to begin with.
Yin Yoga
Yin yoga is a style of yoga that focuses on addressing the fascia and connective tissue in the body. It is a grounding practice that often includes the support of props like bolsters, blankets, and blocks.
Traditionally, each pose is held for at least 3 minutes; however, poses can be held up to 5,7, and even 10 minutes. While the poses are held for several minutes, it has a restorative feel as most teachers include a lot of breathwork.
It is a great class for all levels and very inviting for beginners.
Quick Comparison Chart for Yoga Styles
| Yoga Style | Intensity | Best For | Recommended For Beginners |
|---|---|---|---|
| Hatha | Low | Breath + Body Connection | Yes |
| Vinyasa Flow | Medium | Strength + Flexibility | Yes, Level 1 |
| Power Yoga | High | Physical Workout | Yes, but more challenging |
| Bikram | High (with Heat) | Discipline + Strength | No, unless familiar with poses |
| Hot Yoga | Medium (with Heat) | Flexibility + Flow | Yes, slower-paced classes |
| Restore | Low | Relaxation + Mindfulness | Yes |
| Yin | Low | Deep Stretch + Flexibility | Yes |
Additional Types of Yoga
While the previously mentioned styles cover the most common forms of yoga, there are a few more styles worth considering, each offering its own unique focus and benefits.
Ashtanga Yoga
Ashtanga is a structured and rigorous style of yoga that follows a specific sequence of postures. Each class features the same poses in the same order, requiring a significant level of discipline.
This style emphasizes physical strength, flexibility, and endurance, making it a great fit for those who enjoy consistency and structure in their practice. Ashtanga can be demanding for beginners, but it's ideal for those who enjoy a challenging workout with a clear progression.
Iyengar Yoga
Iyengar yoga is all about alignment and precision in each posture. It incorporates the use of props such as blocks, straps, and blankets to help students achieve proper form. This style moves at a slower pace than others, allowing for more focus on details.
It's an excellent choice for people recovering from injuries or those looking to improve their form. Beginners will benefit from Iyengar's attention to detail and the supportive use of props.
Kundalini Yoga
Kundalini yoga focuses on awakening the kundalini energy, which is believed to rest at the base of the spine. This practice combines physical poses, breathing exercises, chanting, and meditation for a holistic approach that nurtures both the body and mind.
Kundalini is often seen as a more spiritual practice, and it's great for those who want to combine physical movement with mental and emotional growth.
Jivamukti Yoga
Jivamukti yoga is a modern yoga practice that blends vinyasa-style flows with a strong focus on spiritual teachings and ethics. In addition to physical movement, Jivamukti classes often incorporate music, affirmations, and elements of social activism.
This style is ideal for those looking to deepen their spiritual connection while also getting a good workout.
Sivananda Yoga
Sivananda yoga focuses on five core principles: proper exercise (asanas), proper breathing (pranayama), proper relaxation, proper diet, and positive thinking. This holistic approach includes 12 basic asanas, along with pranayama and relaxation techniques.
Sivananda is a great style for those seeking a balanced practice that incorporates both physical postures and lifestyle guidance.
Anusara Yoga
Anusara is a modern form of yoga that emphasizes alignment and heart-opening poses. It combines physical practice with a positive philosophical approach, encouraging students to see the beauty in all things.
It's a good choice for those who want a more uplifting practice that still focuses on proper technique and alignment.
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