By Valeri 
Founded in India thousands of years ago, yoga is now spread all over the world. It is a practice that emphasizes the connection between mind, body, and spirit. It has one ultimate goal: to achieve enlightenment and become one with God.
There are many types of yoga today, but the most popular are Hatha, Ashtanga, Vinyasa, Kundalini, Jivamukti, Yin, Power, Bikram, Iyengar, and Kripalu. Although they all have their characteristics, their benefits are the same. The physical and psychological benefits of yoga have been researched by science and proven by thousands of dedicated practitioners worldwide. Some of the most important benefits of yoga are
- Increased flexibility
- Increased strength and muscle tone
- Improved cardio and heart health
- Improved sleep
- Reduced anxiety and stress
- Reduction of injuries and chronic pain
- Development of inner peace
Each type of yoga brings these and many other benefits, but the focus is different. Some classes, such as Ashtanga, Power and Vinyasa yoga, emphasize vigorous movements and advanced asanas. They focus on increasing strength, breath awareness, and heart health. Others, including Yin, Kundalini, and Jivamukti yoga, have slower and gentler sequences and focus more on spirituality and energy. They help you become more flexible and reduce stress and anxiety.
There is no single “best type of yoga”. It will depend on your individual goals and needs. Once you know what you’re trying to achieve through your yoga practice, check out our list and find which of these types of yoga works best for you. Or if your city offers all types of yoga, we recommend trying most of them and seeing which one is best for you.
The 10 most popular types of yoga
Hatha yoga
The first yogis considered asanas to be only one part of yoga that needs to be mastered to achieve enlightenment. At that time, hatha yoga was a general term that covered all types of physical yoga. However, this has changed in the modern era. Yoga teachers now offer specialty classes in hatha yoga, including hatha restorative yoga and hatha vinyasa yoga.
Since there is no single definition of what the word means today, it can be difficult to know what to expect when you go to one of these classes. However, it is generally recognized that hatha yoga describes a gentle and slow class. Breathing (pranayama) is the main focus, and poses are held longer than in other classes. The choice of asanas is suitable for beginners. Hatha vinyasa yoga sequences are more dynamic and complex. Hatha restorative yoga, on the other hand, is intended for elderly practitioners and those with injuries.
Ashtanga yoga
Translated as “the path of the eight limbs,” Ashtanga yoga is one of the most common types of yoga. It was popularized in the West in the early 20th century by Sri K. Pattabhi Jois but has been traditionally practiced in India for hundreds of years. Ashtanga yoga is divided into six series, each more difficult than the last. All Ashtanga yoga series begin with 10 sun salutations, followed by standing and sitting poses.
This style of yoga is usually recommended only for experienced practitioners. However, you can learn the basics of Ashtanga yoga through online videos or introductory courses. Breathing is the foundation of every Ashtanga class, and the sequence of exercises is accompanied by basic verbal instructions. Ashtanga Mysore is a type of style that allows you to practice at your own pace. Ashtanga yoga is traditionally practiced daily, and it takes years to master it at its highest stage. This is one of the reasons why Ashtanga is generally considered a lifestyle that involves incorporating the core beliefs of yoga into all aspects of your life.
Kundalini yoga
Also known as “awareness yoga,” Kundalini yoga is a meditative practice that focuses on energy in the same way as asanas. Practitioners discover a range of exercises, including postures, meditation, mantras, and breathing practices. The movements in a Kundalini yoga class are called kriyas. They are often repeated and synchronized with the breath to pull up the energy of the spine through all seven chakras. For beginners, this may seem abstract, but the classes are adapted for each person.
Kundalini was brought to the West in the 1960s and is considered one of the rare types of yoga that has preserved its authentic practice from India. All in all, Kundalini meditation and yoga is an ideal practices for those who want to focus on their awareness more than just improving their physical condition and health.
Power Yoga
Power yoga is a challenging fitness-based yoga designed to increase strength, flexibility, and endurance. Although it is one of the newer styles of yoga, it is modeled after the traditional Ashtanga practice. Power yoga classes are vigorous, and teachers have the freedom to design the sequence themselves. For this reason, each class is different. Some teachers even incorporate weights and physical exercises such as push-ups and planks. There are no specific power yoga poses, but there are many variations of traditional asanas.
Classes are dynamic and include repetitive movements and long holds. Power yoga is an ideal style of yoga for those who want to focus on the physical benefits of yoga. Some believe that this type of yoga is not authentic, but it only depends on the practitioner and their intentions. If you practice with awareness of the spirit and breath, then power yoga can be just as transformative as any other style.
Vinyasa yoga
Vinyasa yoga was created from Ashtanga in 1980 and is one of the most dynamic types of yoga. The class consists of various poses that are practiced continuously. Vinyasa yoga classes can consist of several different styles, such as Ashtanga and Hatha Vinyasa yoga.
In general, the practice of Vinyasa yoga begins with a sun salutation. Then other asanas and movements are added, with the same focus on breathing and constant movement. Practices will vary depending on the teacher, but they will all improve your strength and cardio. Vinyasa-style yoga is generally considered the best type of yoga for weight loss. However, the unity of mind, body, and spirit should still be considered as its main goal. This is why many teachers include longer holds and meditation at the end of the practice.
Bikram yoga
Bikram yoga, named after its founder Bikram Choudhury, is a unique type of yoga that requires certain conditions. Bikram, also known as Hot Yoga and Steam Yoga, is practiced in a room heated to 40.56°C, which should ideally have 40% humidity. This allows the body to sweat, which leads to enhanced weight loss and detoxification.
A Bikram yoga class consists of 26 poses and two breathing techniques. These poses are practiced twice for 90 minutes. If you want to try this style of yoga, you will need to find a hot yoga studio, as specific conditions do not allow regular “universal” studios to hold these classes. Since it is very challenging, this type of yoga is not the best choice for beginners. Intermediate practitioners should also exercise with caution and drink plenty of water to avoid dehydration.
Iyengar yoga
Founded by the Indian guru B.K.S. Iyengar, Iyengar yoga puts the correct alignment of asanas above all else. The postures and sequences are similar to Ashtanga but practiced at a much slower pace. This allows for small changes in alignment in order to get the most out of each asana. Another thing that stands out about Iyengar yoga is the frequent use of props such as bolsters, belts, and yoga blocks. They help beginners and those with structural imbalances to perform asanas correctly and also help injured practitioners.
Iyengar yoga is slow but still challenging. If you practice regularly, it will improve your stability, mobility, and strength. It is a very relaxing style of yoga, ideal for those who like a methodical approach to yoga. If you don’t have an Iyengar yoga class near you, then Iyengar’s famous book, The Light of Yoga, is a great first step.
Kripalu yoga
Similar to Kundalini yoga, Kripalu yoga pays equal attention to mind, body, and spirit. The practice is similar to hatha yoga with a strong emphasis on meditation and physical healing. It is beginner-friendly and adaptable to people of all ages, sizes, and conditions. Once you start practicing regularly, you will also learn how to transfer awareness from the yoga mat to your daily life.
This transformational practice teaches students to listen to their bodies and adapt asanas to meet their individual needs. Every body is different, and at Kripalu, you can customize the sequence to experience the most benefit from it. Typically, classes begin with pranayama, continue with a sequence of asanas, and end with Shavasana or final relaxation. Kripalu yoga will teach you to cherish your body and nurture compassion and love in every aspect of your life.
Jivamukti yoga
Jivamukti yoga is a modern style founded in 1984. At its core, it is a Vinyasa-style practice with an emphasis on Hindu philosophical teachings. As with all types of yoga, the ultimate goal of Jivamukti is enlightenment. This goal is achieved through five tenets, namely ahimsa (non-violence), bhakti (self-realization), dhyana (meditation), nada (deep listening) and shastra (yoga teachings).
A typical jivamukti yoga class consists of physical movements, Sanskrit chanting, and pranayama, and ends with a lesson. One of the ideals is to connect with the Earth, so the most devoted practitioners lead a non-violent vegetarian lifestyle. Jivamukti is a great combination of mind and body practices, ideal for those who want to incorporate the ancient teachings of yoga into their daily lives.
Yin Yoga
Yin Yoga is a meditative practice that focuses on lengthening connective tissues and improving flexibility. It was not created as a separate practice but rather complements Yang Yoga. While Yang Yoga is active and dynamic, Yin is passive and leaves most of the work to gravity. There is no warm-up, and the sequences are built from basic poses, usually on the floor.
Poses are held for five minutes
The poses are held for five minutes or more and should be performed with fully relaxed muscles. Once you find the best spot, you should try to stay in the pose with minimal movement. Props such as blankets, pillows, and bolsters are commonly used to help you relax deeper. Long holds can be uncomfortable after a while, but you should never feel pain. Yin yoga complements all the styles on this list and will teach you how to let go and find inner peace.
Which type of yoga is best for you?
Now that you know about the main types of yoga available today, you’ve probably started thinking about which one to choose as your main practice. While sticking to one practice has its benefits, the real truth is that you don’t have to make a definitive decision. Most yogis believe that you should try different styles and continue practicing the ones that best suit your needs and goals.
Kundalini, hatha, and yin yoga are ideal practices for those who want to improve their flexibility and reduce frustration and stress. On the other hand, ashtanga and vinyasa will help you strengthen and tone your body, and teach you how to move with your breath. All types of yoga combine the same postures that have been developed over thousands of years, they are just organized in different sequences. So, if you practice consciously and listen to your body, each of them will help you connect with yourself and others and get one step closer to enlightenment.
Namaste 🙏