In these stressful times, everybody's looking to disconnect, if not to make themselves more resilient. Still, people I've talked to who are looking for yoga classes near me end up frustrated because they have so many yoga types to choose from. What they need is a list of yoga styles like this one, complete with with each involves and who it's targeted at.
| 🧘♀️Type of yoga | 🧗♂️What it entails | 👨👨👧👧Who it's meant for |
|---|---|---|
| Hatha Yoga | Cycling through around 20 poses at a relaxed pace. | Everyone. It's a great introduction to yoga. |
| Kripalu Yoga | More focused on the mediation/breathing aspects | Those looking to cultivate a mindful lifestyle. |
| Kundalini Yoga | Reaching, stretching, and relaxation | Anyone looking for a way to manage stress. |
| Power Yoga | Dynamic poses in a heated room. | Those fit enough to withstand the conditions and tempo. |
| Iyengar Yoga | A lot like Hatha yoga, but with blocks, ropes, and other props. | Anyone starting their yoga journey. |
| Sivananda Yoga | Emphasis on healing the body and strengthening the mind through meditation and breathing. | Yoga beginners, the neurodivergent, and anyone trying to get a grip on their stress. |
| Sudarshan Kriya Yoga | No poses, just breathing | Yogis who want greater mental balance and calm. |
| Prenatal Yoga | A series of gentle poses to strengthen new mums' bodies for their upcoming ordeal. A great way to keep hormones in balance. | Expectant mothers |
| Yoga Nidra | Literally 'yogic sleep', it fosters deep relaxation. | Those who chase restful, restorative sleep. |
| Ashtanga Yoga Raja Yoga | The most comprehensive yoga style, involving physical work, meditation, and breath work. | Those who are committed to their new lifestyle. |
| Vinyasa Yoga | A dynamic style of yoga where the movements flow into one another. | People who are already reasonably fit, looking to move beyond basic yoga styles. |
| Anusara Yoga | Flowing movements, meditation, and breathing. | Everyone who wants to heed their body's messages. |
| Bikram Yoga | The same asanas and breathing techniques, executed in a hot environment. | Yogis who love consistency and universality, and who are relatively fit. |
Hatha Yoga
Hatha Yoga is the most common form of yoga in the West.
According to Yoga's history, it's one of the oldest yoga styles, foundational to the discipline1.
It is based on linking a string of held poses (for about 3 minutes each) and is associated with concentration and breathing exercises. The session always ends with some relaxation techniques.
Different levels are available, from beginner to expert. When practised regularly, Hatha yogis enjoy improved flexibility, better sleep, and lower anxiety levels. They also benefit from more focus and a sharper memory.
Kripalu Yoga
The word kripalu means 'to be compassionate'.
Practicing this type of yoga, you'll focus on seeking inner wisdom and compassion in everyday life.
Kripalu Yoga evolved from Hatha Yoga. This form of yoga also revolves around breathing, meditation, relaxation, posture maintenance, and body awareness. If you are interested in personal development, this is the yoga for you.
Kundalini Yoga
Kundalini Yoga focuses on the harmonisation of the body's energy centres and the awakening of vital energy.
It consists of exercises called kriya ("being in movement" in Sanskrit) based on relaxation, breathing, and meditation. A series of progressive movements helps practitioners achieve the best results.
The aim of Kundalini poses is to gently reach as far as possible.
With consistent practice, you will be well equipped to fight stress and also be able to connect with people more naturally.
Power Yoga
Power Yoga is a relatively new and rapidly becoming one of the main types of yoga practices2. As its name suggests, it is a dynamic yoga style based on a sequence of poses.
Regular Power Yoga practice delivers better endurance, improved circulation, and smooth, toned muscles. It doesn't hurt that this yoga style also helps with stress management, either. 😌
Practice power yoga in a heated room!
The heated studio and dynamic moves mean that Power yoga is aimed primarily at people in good physical condition. If you have cardiovascular or respiratory problems, proceed with caution!
Iyengar Yoga
Yoga Iyengar is a modern form of yoga. Like all other yoga types, it is based on breathing and poses. However, props — ropes, blocks, and chairs — accompany each pose. This makes practising yoga easier for beginners.
Sivananda Yoga
This newer form of yoga draws on more traditional yoga styles while promoting relaxation and positive thinking. Sivananda practitioners focus on their breathing and engage in meditation to achieve desired results.
As a result, this form of yoga is based on 5 principles:
No worries if you like meat🥩; this type of yoga is still open to you.
Sudarshan Kriya Yoga
This is a form of yoga entirely based on breathing. You'll find no sequence of poses here.
To engage in this yoga practice, adopt a single position throughout the Sudarshan Kriya session: the lightening bolt (or thunderbolt) position.
It consists of putting your bum on your heels, your knees bent, your spine straight and your hands on your thighs (as pictured).
Then, you focus on your natural breathing rhythms.
The aim is to create a link between the body and the mind by breathing to synchronise all your biological rhythms.
Studies3 show that this type of yoga offers you a feeling of well-being and harmony while getting rid of negative emotions (anger, stress, depression, worry, anxiety ...).
Prenatal Yoga
If you are an expert in yoga and expecting a child, you can easily adapt your daily exercises to suit your needs.
Prenatal yoga helps4 you relax, improve and maintain flexibility, manage physical pain — particularly back pain. You'll breathe more easily, too. More blessedly, you'll manage those hormonal mood swings so much better!
This activity is not recommended for pregnant women who are just starting out in yoga.
If you're early in your pregnancy and in fairly good physical shape, you may have time to work up to prenatal yoga. In all cases, your teacher can help you in a way that is tailored to your needs.
Yoga Nidra
The other name of Yoga Nidra is "Yogic sleep". Clearly, this type of yoga is very relaxing.😴
It is generally performed sitting or lying down, with your back straight and feet spread slightly.
The session begins with some relaxation methods accompanied by deep, regular and slow breathing.
You are completely relaxed, but still aware of what is going on around you. The teacher will guide the participant to visualise a soothing environment. You might discover the origins of yoga for yourself to find out if yoga nidra is one of the oldest types of yoga.
To fall asleep more easily, and improve sleep quality.
To increase your focus and manage stress better.
Ashtanga Yoga (Raja Yoga)
Of all the types of yoga, Ashtanga ranks among the most important. Yoga devotees consider it one of the most comprehensive varieties of yoga (often called the "yoga of the culmination").
Raja Yoga is the other name of Ashtanga (or Astanga) Yoga.
In Sanskrit, "raja" means "royal" while "asta" means "eight" and "anga" "member".
As described in the Yogas Sutras of Patanjali5, Ashtanga's 8 'members' are:
- Yama: self-restriction
- Niyama: observance
- Asana: positioning of the body
- Pranayama: breathing
- Dharana: concentration
- Dhyana: meditation
- Samadhi: self-realisation
- Pratyahara: sensory transcendence
These eight 'members' form the basis of many yoga types. Were you to search for hot yoga near me, we've no doubt you'll find these eight aspects mentioned on every website.
Vinyasa Yoga
Vinyasa Yoga comes from Ashtanga Yoga. However, Ashtanga sessions always follow the same sequence of moves. By contrast, Vinyasa yoga is more free and dynamic.
With its rhythm and intensity, Vinyasa yoga is ready to dispel your ideas of static yoga. Similar to choreography, you enter each pose fluidly, one after the other — the very definition of a flow-style yoga.
In addition to sculpting your body without building it up, you eliminate fat and rid yourself of bad energy. This type of yoga is very popular with people looking for an indoor sport, as it's safe for all ages. Still, you should have an intermediate fitness level to get the most out of you Vinyasa sessions.
Anusara Yoga
Another form of yoga created in recent years: Anusara Yoga.
Anusara follows a set of Universal Principles of Alignment that underlie all yoga postures
Centred on the heart and listening to your body, it is a yoga accessible to everyone.
In the same way as Vinyasa Yoga, Anusara Yoga entails chaining several movements together, in complete freedom.
The goal is to regain self-confidence and ability by succeeding in positions that were thought to be difficult to achieve at first glance.
By relying on meditation, concentration and breathing exercises, you come out of the class feeling perfectly relaxed.
Bikram Yoga
By now, you might have concluded that yoga is a great way to manage stress, fatigue, anger or anxiety about the future. However, if all those different styles make it hard to choose which yoga types to try, Bikram may be the yoga class you're looking for.
Bikram is nothing if not consistent. Each session comprises the same 26 poses and two breathing techniques. All in the same order, all within 90 minutes. You and I could search for yoga classes near me and, no matter where in the world we are, we would practise the same Bikram session.
Bikram studios are kept at 40.6°C, with a humidity of 40%.
These sessions challenge Bikram practitioners both physically and mentally.
In any case, in a world where everything moves at such a fast pace and where it is increasingly difficult to focus on yourself and your emotions, all yoga types are oases of calm and focus that can rectify many modern ills. Choose the one that suits you the best and see for yourself!
Types of Yoga: Resources and Materials
- “A Brief History of Hatha Yoga - Yoga Teacher Training in Rishikesh – the Bodhi Yoga India.” Yoga Teacher Training in Rishikesh – the Bodhi Yoga India, 11 Jan. 2023, www.thebodhiyoga.com/a-brief-history-of-hatha-yoga/.
- “Types of Yoga | Hatha, Ashtanga, Bikram, Iyengar & More | DoYogaWithMe.com.” Doyogawithme.com, 2019, www.doyogawithme.com/types-of-yoga.
- “Research on the Sudarshan Kriya Yoga.” Art of Living (Global), 2014, www.artofliving.org/sudarshan-kriya.
- Sparks, Dana. “Women’s Wellness: What You Need to Know about Prenatal Yoga.” Mayo Clinic News Network, 24 Jan. 2019, newsnetwork.mayoclinic.org/discussion/womens-wellness-what-you-need-to-know-about-prenatal-yoga/.
- Venkatesananda, Swami, and Patañjali. The Yoga Sutras of Patanjali. Delhi, Motilal Banarsidass Publishers, 2008.
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