Jan 5, 20225 min read

Choosing the Right Practice for Me

Updated: Mar 27, 2023

Breakdown on the major styles of yoga and how to prepare.

Whether you’re a seasoned yogi or you’re stepping onto your mat for the very first time today, the knowledge that yoga comes in many different forms can have a transformative effect on your practice. Indeed, yoga is a discipline as diverse as the individuals who practice it. Most types of yoga are rooted in the same basic poses or asanas; however, different elements of each style make for unique experiences that ultimately differentiate each different kind. Learning the distinctions between the different types of yoga will not only broaden your mental horizons, but it will also allow you to pick the style that feels right for you. Although the following list is far from exhaustive, allow this exploration of eight popular yoga styles to enhance your understanding of this beautiful union of breath and movement we call yoga.

With 5,000 years of history under its belt, yoga combines movement, mindfulness and meditation in various forms. From gentle stretches and meditative breathing techniques to sweating it out in deliberately hot studios on one of the best yoga mats(opens in new tab), there’s guaranteed to be a type of yoga that works for you.

The different types of yoga have helped contribute to its sustained popularity over thousands of years. With so many ways to practice this ancient form of exercise, there’s something for everyone. We’ve focused on seven types of yoga that are widely available to help you find one that works best for you and your lifestyle.

1. ASHTANGA

Ashtanga is based on ancient yoga teachings, but it was popularized and brought to the West by K. Pattabhi Jois (pronounced "pah-tah-bee joyce") in the 1970s. It's a rigorous style of yoga that follows a specific sequence of postures and is similar to vinyasa yoga, as each style links every movement to a breath. The difference is that Ashtanga always performs the exact same poses in the exact same order. This is a sweaty and physically demanding practice.

2. HATHA

Hatha yoga is a generic term that refers to any type of yoga that teaches physical postures. Nearly every type of yoga class taught in the West is Hatha yoga. When a class is marketed as Hatha, it generally means that you will get a gentle introduction to the most basic yoga postures. You probably won't work up a sweat in a hatha yoga class, but you should end up leaving class feeling longer, looser, and more relaxed.

3. BIKRAM/ HOT YOGA

Hot yoga is sure to get you fired up. Largely the same thing as Bikram. Generally, the only difference between Bikram and hot yoga is that the hot yoga studio deviates from Bikram's sequence in some small way, and so they must call themselves by another name. What sets Hot yoga apart from other high-power styles is the setting: this yoga occurs in a heated room that is typically set between 80 and 100 degrees Fahrenheit. The heat is a great way to detoxify and assist flexibility. The movement itself comes in the form of varying sequences and breathing exercises that are usually done twice. Hot yoga is not for the faint of heart, but it will certainly leave you looking and feeling like a fitness warrior when you finish your practice

4. IYENGAR

Iyengar yoga was developed and popularized by B.K.S. Iyengar (pronounced "eye-yen-gar"). Iyengar is a very meticulous style of yoga, with utmost attention paid to finding the proper alignment in a pose. In order to help each student find the proper alignment, an Iyengar studio will stock a wide array of yoga props — blocks, blankets, straps, chairs and bolsters are all common. There isn't a lot of jumping around in Iyengar classes, so you won't get your heart rate up, but you'll be amazed to discover how physically and mentally challenging it is to stay put. Iyengar teachers must undergo a comprehensive training — if you have an injury or chronic condition, Iyengar is probably your best choice to ensure you get the knowledgeable instruction you need. For a speedier recovery from an injury or to relieve sore, tight muscles, check out our line of recover products.

5. RESTORATIVE

Restorative yoga is a delicious way to relax and soothe frayed nerves. Also described as yin yoga, restorative classes use bolsters, blankets, and blocks to prop students into passive poses so the body can experience the benefits of a pose without having to exert any effort. A good restorative class is more rejuvenating than a nap. Studios and gyms often offer them on Friday nights, when just about everyone could use some profound rest.

6. VINYASA

Vinyasa (pronounced "vin-yah-sah") is a Sanskrit word for a phrase that roughly translates as "to place in a special way," referring—in hatha yoga—to a sequence of poses. Vinyasa yoga is largely based on a high-intensity flow through a series of sun salutations. This style emphasizes near-constant motion, leading to its colloquial status as a “flow” class. In vinyasa yoga, movements are seamlessly strung together, using the breath as a guiding force. Most vinyasa classes follow an arc that begins with child’s pose and then flows through variations of Sun Salutations, culminating in back-bending poses at the metaphorical “top” of the arc, and then winding down to eventually bring the body to Savasana, known as corpse pose or final resting pose. No two vinyasa yoga classes are the same, but practicing vinyasa yoga virtually guarantees that you will be getting your sweat on. For this reason, vinyasa yoga is often recommended to seasoned yogis looking to see rapid physical transformation through their practice, or practitioners looking to complement other forms of physical fitness— many runners use vinyasa yoga as a way to bring balance to their already rigorous movement practices.

How to practice:

1. Vinyasa

In vinyasa classes, the movement is coordinated with your breath and movement to flow from one pose to another. Vinyasa styles can vary depending on the teacher, and there can be many types of poses in different sequences. I personally teach an alignment-based style of vinyasa and choreograph new flows every time, but I also like to hold some of the poses a bit longer after warming up. You can find more information on specific vinyasa poses and benefits here.

2. Hatha yoga

The Sanskrit term "hatha" is an umbrella term for all physical postures of yoga. In the West, hatha yoga simply refers to all the other styles of yoga (ashtanga, Iyengar, etc.) that are grounded in a physical practice. However, there are other branches of yoga such as kriya, raja, and karma yoga that are separate from the physical-based yoga practice. The physical-based yoga is the most popular and has numerous styles.

How to practice:

Hatha yoga classes are best for beginners since they are usually paced slower than other yoga styles. Hatha classes today are a classic approach to breathing and exercises. If you are brand-new to yoga, hatha yoga is a great entry point to the practice.

3. Iyengar yoga

Iyengar yoga was founded by B.K.S. Iyengar and focuses on alignment as well as detailed and precise movements. In an Iyengar class, students perform a variety of postures while controlling the breath.