So you’re ready to give yoga a shot? Great! You go to google to find a class and they’ve got Yin, Restore, Vinyasa, Power Vinyasa, Hatha?! Next thing you know your head is spinning! Isn’t there just one called Yoga? How do I know which class to sign up for? Depending on whether you want to get a good sweat, a good stretch, or a relaxing meditative class, there are tons of different class options to choose from. Don’t fret. While some gyms and yoga studios will have class names that are dead giveaways, like “Yoga: Level 1”, some studios will have their own brand names for their classes and may offer a potpourri of class types. Let's break it down! Here, we will highlight the main styles of yoga with a description of each one, as well as recommendations on who might like these types of classes. Our recommendation is to try many types of classes as well as many different teachers to find out what you like best!
The word “Vinyasa” is derived from the Sankrit term nyasa, meaning “to place” and Vi, meaning “in a special way.” For our purposes, this means placing yoga postures, or asanas, intentionally into a sequence. Most Vinyasa classes are considered “flow” classes. This means that you’ll move through a series of postures either seated, supine, or standing and will be guided by the instructor to link each of these asanas with the breath. The difficulty of a vinyasa class can vary and usually depends on the teacher. In general, a vinyasa class will begin with a warm up, contain a middle “flow” section, and end with a cool down. The “flow” section is designed to build heat and burn calories while flowing through movements, as well as holding some postures for longer periods of time. The cool down section of the class is usually designed to promote relaxation and reach a meditative state. One characteristic of vinyasa yoga is that the sequence of postures differs from class to class, whereas in Bikram or Ashtanga style yoga, the sequence remains the same in every class. Most vinyasa classes are designed to build strength and flexibility, while having many options for modifications in the poses. This makes vinyasa classes great for beginners, especially if you are looking to gain the benefits of a yoga practice, while still getting in a great workout!
Vinyasa and Power Vinyasa are similar types of classes with Power classes being newer and less traditional in the yoga world. The difference between the two is that vinyasa yoga emphasizes linking the breath with the movement as you flow through the postures, whereas power yoga focuses more on the body and building strength, stamina, and endurance. Power Vinyasa classes are typically more physically strenuous than traditional vinyasa classes and usually contain sections to build heat and core strength. While Power Vinyasa classes have a different sequence of postures, just like vinyasa, they are always fast-paced enough to be a work out. Many athletes enjoy these classes, as they are usually physically demanding and make you sweat. These classes are becoming more and more popular in gyms, rather than just being held at yoga studios.
Ashtanga Yoga became one of the most popular styles of yoga in the western world starting in the early 90s by a yogi named Pattabhi Jois. Ashtanga yoga is a vigorous style of yoga focusing on a particular flow of postures, while linking the breath to the movement. Ashtanga is derived from the Sanskrit terms “Asta” meaning “eight” and “Anga” meaning “limb or body part''. Ashtanga yoga is therefore, the eight limbs of yoga coming together to create one, unified practice. Ashtanga yoga is a dynamic and athletic style of yoga that comprises six levels with a fixed series of postures. Ashtanga’s exhilarating and challenging flows were designed to purify the body, while bringing calmness to the mind and gave rise to many different types of yoga including, hot yoga, vinyasa yoga, and power yoga. The main difference between Ashtanga and Vinyasa is that Ashtanga has a set series of postures, where vinyasa classes are usually more free-style and dependent on the instructor. Ashtanga classes also begin and end class chanting Sanskrit mantras, where vinyasa classes are usually in heated rooms and have music playing during class. Since ashtanga classes are physically strenuous, they are great for athletes or people looking for a great workout. However, these athletes will also gain the benefit of connecting to the breath and clearing the mind. Since Ashtanga is precise, complex, and challenging, it is usually not the best form of yoga for beginners.
Iyengar yoga was founded by BKS Iyengar, a legend in the yogi world. Iyengar yoga focuses on alignment, sequencing, and timing. The alignment is to keep the intended pose, while respecting the body’s boundaries, which means Iyengar yoga is usually practiced with many props to avoid injury and to safely get the body into each posture. The sequence focuses on the order the poses are practiced, allowing the physical and emotional body to properly “open” in each pose. The timing means that each pose is held for a certain length of time to gain flexibility and strength, along with mental awareness in the poses. Although you may not get as much of a “work out” in an Iyengar class, you will leave feeling more open, relaxed, and connected to the mind and the breath. Iyengar yoga is a great style of yoga for beginners, as well as any yogis with any type of injury or physical ailments.
Bikram yoga is a style of yoga that was popularized in the 1970s by Bikram Choudhury. It is a sequence of 26 basic postures and two breathing exercises and is practiced in a heated room, usually set to 105 degrees. These classes are 90 minutes in length. The instructor of these classes is considered a “meditation guide” and verbally guides the students into the poses from the front or back of the room, rather than demonstrating the postures to the class themselves. Bikram classes claim to flush toxins from the body via sweating, but be sure to hydrate before class as the rooms can become sweltering. Choudhury faced sexual assuault charges in the US and fled to Mexico in 2017. Many studios that were formerly known as “Bikram Yoga” studios have changed the name to “Hot Yoga” in an attempt to disassociate from Choudhury. These classes are usually challenging, between the postures and the heated environment in which they are practiced, and are not generally recommended for beginners.
Yin Yoga is a gentle, slower- paced style of yoga, which targets the release of deep connective tissue, such as fascia and ligaments. Most, or all of the postures are either in a seated or supine position and are held for a much greater length of time than a vinyasa class. This allows for a much deeper relaxation and meditative type of yoga. Yin yoga is based on Chinese principles and targets the flow of Qi (a type of energy) in the body. By gradually deeping into the poses, the practice allows for opening of blockages and allowing the movement of Qi throughout the body. Yin yoga is typically done in a non-heated room and the use of props is encouraged. Yin yoga is great for beginners, people looking for stress relief, relaxation, deep stretching, and improved circulation.
Restorative yoga is a passive and meditative form of yoga used to promote muscle relaxation throughout the entire body. Restorative yoga is used to stimulate the parasympathetic nervous system or “rest and digest” system in the body. This practice promotes rest, nourishment, healing, and balance of functions in the body. Props are used to help support body parts to allow for full relaxation of the muscles. The difference between yin yoga and restorative yoga is that in yin, there is active stretching of the connective tissue, whereas in restorative all stretching is passive and targets the mind-body connection to release tension. Both styles use props, but in yin the props are likely used to facilitate a posture, whereas in restorative, the props are used to support the body fully to allow for the complete relaxation. Deep breathing and passive postures allow for decreased blood pressure, stress, tension, and bring about a sense of calm and inner peace. The benefits of restorative yoga are great for beginners, athletes, older yogis, yogis with injury, and everyone else in between!
As the name implies, prenatal yoga is a yoga practice that has been altered for “moms to be” and is tailored for women in any trimester. It is said to help improve strength in the pelvic floor, focus on the breath, and improve the bond between mother and baby. These classes also help moms to feel more relaxed and prepared for labor and delivery. Regular yoga classes may include poses lying on the belly, twisting deeply through the torso, or other postures that aren’t safe for pregnant bodies. A prenatal class will make sure you know which postures are safe for you during pregnancy. The use of props is generally encouraged in prenatal classes to help assist with safely accessing certain poses. Prenatal yoga has many benefits for expecting mothers including breath work, increasing strength and flexibility safely, and improving sleep.
Hatha Yoga is an umbrella term for many different styles, mainly including the styles that involve the physical postures of yoga and breathing exercises. Hatha style classes are usually slower paced and postures are held longer than in a Vinyasa or Ashtanga style class. Hatha classes usually include anything you might do with the body including: asanas (yoga postures), pranayama (breathing exercises), Mantras (chants), mudras (hand gestures), and different types of visualization. Compared to vinyasa classes, hatha classes are usually slower paced and more guidance is offered to the students on how to get into each of the poses correctly. In general, hatha classes are great for beginner yogis and vary from teacher to teacher.
Kundalini yoga is a style of yoga that uses breath, movement, and sound. It is derived from the word “Kundal”, which means “coiled energy” and is used to move dormant energy from the base of the spine and up through the seven, chakras, or energy bodies up through the crown of the head. The ultimate goal of Kundalini yoga is to increase self awareness, by calming the mind and unblocking your chakras, so that energy can flow freely. Kundalini classes may focus on certain parts of the body and are usually heavy in chanting and meditation. These classes are a great option for beginners, but make sure to go in with an open mind!