Types of yoga: a guide to 5 common styles

Exercise your body and calm your mind with yoga. No matter your age or skill level, you can find a yoga type that’s right for you.  

What is yoga?

Yoga is a mind-body practice. It involves breathing exercises, meditation, and moving your body. It began as a spiritual practice in ancient India. Today, many people practice yoga for their overall health. The benefits of yoga can include help with pain relief, curbing depression and anxiety, and even quitting smoking.¹

There are many different styles of yoga. Some are relaxing, while others can be more challenging. Certain yoga styles focus on movement, stretching, and the correct way to do each posture. Others are more focused on stress relief and mindfulness. Yoga styles can involve slow movement or rapid changes from pose to pose. 

Common types of yoga

Depending on your goals, you may want to try a certain yoga style. Here are 2 of the most popular types of yoga to choose from and how they can benefit your mind and body.

Hatha

Hatha is an umbrella term for several types of yoga. Many popular classes taught in the West fall under this style. Hatha is generally slow and gentle. You move into various poses and hold them for several breaths. A hatha class typically includes seated postures, followed by standing poses, and a final guided meditation. Common hatha poses include Mountain Pose (Tadasana) and Child’s Pose (Balasana).

Hatha yoga is a good style for beginners, pregnant people, and seniors. Make sure to check with your doctor before starting any exercise program, especially if you’re pregnant.

Vinyasa

Vinyasa has fast, constant movement where you “flow” between poses. In hatha yoga, you hold a pose for a minute or longer. But in vinyasa yoga, you hold poses for a shorter time. Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) are often used in this style.

• Vinyasa is considered the most athletic style of yoga and can significantly raise your heart rate. So, it’s a great option if you’re looking for a more intense workout or if you’re an experienced yogi. If you’re new to vinyasa, remember that it may take time to master the pace.

Hatha vs. vinyasa

There are several differences between hatha and vinyasa.

Hatha yoga tends to be slow and gentle. It can:

• Improve posture
• Strengthen your core
• Help with mindfulness
• Boost your immune system²
• Help reduce menopause symptoms³

Vinyasa is a faster and more athletic type of yoga. It can:

• Improve strength
• Increase muscle tone
• Enhance endurance
• Help with balance
• Lower cholesterol⁴

You can decide which one is best for you based on your goals.

Other common forms of yoga

In addition to hatha and vinyasa, there are other forms of yoga to consider. Here are 3 common ones. 

Ashtanga

Ashtanga yoga is like vinyasa in some ways. It’s performed at a fast pace and features a constant flow of movements. But in ashtanga yoga, you do a series of poses in a set order. You often start with a flowing sequence of poses called sun salutations, then move into a mix of sitting and standing poses.

Ashtanga yoga can be challenging and helps improve strength and endurance.

This type of yoga is a good choice for athletes looking for a new way to work on their stamina and balance.

Hot yoga

Hot yoga is any type of yoga done in a heated room. It’s not the same as the Original 26 + 2, which has 26 set positions and 2 breathing exercises and is done at a specific temperature. The temperature, humidity, and poses in hot yoga can vary depending on the class. Temperatures  normally range from 80 to 100 degrees Fahrenheit.

The heat can loosen muscles, which can help improve flexibility. You may find you’re able to get a greater range of motion, too. Plus, it makes the cardiovascular system work hard as it tries to cool your body down.⁵

Hot yoga can be difficult for beginners. So, remember to drink lots of water and take your time to get comfortable with this style. You may want to avoid hot yoga if you’re pregnant or have diabetes or heart problems.⁶

Restorative yoga

Restorative yoga is slower paced, like hatha. But in restorative yoga, you hold poses for a much longer time, from 5 to 20 minutes each. Since each pose is held for longer, you perform fewer poses than other types of yoga, usually 4 to 6 per session. 

Folded blankets, cushions, and chairs help you hold the poses to support your body and relax your muscles. 

Slow, deep breathing is also part of practicing restorative yoga. It helps relax your mind and body. 

Best type of yoga for beginners

It may take time to learn and feel comfortable in certain yoga poses. When you begin your yoga journey, consider choosing a style with gentle poses and a slower pace. 

Yoga styles that are best for beginners include:

• Hatha
• Restorative

Staying active to support your mind and body 

Practicing yoga can be a great addition to your self-care routine. You can find classes online or at local studios or gyms. Staying active supports your physical health — and can also benefit your mental health. Learn more about wellness resources to support your well-being.