Types of yoga

Two ways of sorting yoga

The word “type” means two different things. The classical texts describe paths of yoga: karma yoga (action), bhakti yoga (devotion), jnana yoga (knowledge) and raja yoga (meditation). These are ways of living, set out in texts like the Bhagavad Gita and the Yoga Sutras.

When most people search for types of yoga, though, they mean class styles: what happens on the mat. Nearly all of these are forms of posture practice that grew out of medieval hatha yoga during the twentieth century. If you are new, beginner-friendly private lessons can borrow from several of them at once.

The main styles

Hatha. In a modern studio, a Hatha class is a general, moderately paced class that holds each pose for a few breaths. It is a sensible place to learn the basic shapes.

Vinyasa. Poses linked into a flowing sequence, one movement to each breath. It builds warmth and steady focus, and the sequence can change from class to class. It is one of the styles I teach, as a private Vinyasa lesson.

Ashtanga. A set series of poses practised in the same order every time, linked by breath. It is vigorous and structured, and much of modern Vinyasa grew out of it. The Ashtanga yoga page explains both meanings of the name.

Iyengar. Named after B.K.S. Iyengar, this style is known for precise alignment and for props such as blocks, straps and chairs. Poses are held longer and explained in detail.

Yin. A slow floor practice with poses held for several minutes, usually with the muscles relaxed. It took shape in the United States in the late twentieth century. I teach it as a private Yin lesson.

Restorative. Fewer poses, each fully supported by bolsters, blankets and blocks, held for a long time so the body can rest. It grew out of the use of props in Iyengar teaching. I teach it as Restorative lessons at home.

Kundalini. A practice of breath work, repeated movement, chanting and meditation, taught in set sets called kriyas. The Kundalini yoga page covers its history.

Hot yoga. Classes held in a heated room, often with a fixed sequence. The heat is the defining feature rather than any particular philosophy. The best-known form, Bikram yoga, repeats 26 postures and two breathing exercises in a room heated to around 40°C; other studios run heated vinyasa, a warmer cousin of the flow. If you are pregnant, have a heart condition or low blood pressure, or have had heat illness, check with your doctor first; hot yoga is generally not advised in pregnancy. Drink water and stop if you feel dizzy. I do not teach hot yoga.

Prenatal yoga. Yoga adapted for pregnancy: poses and breathing chosen for a changing body, with nothing that presses on the belly. Check with your OB or midwife before you start. I teach prenatal lessons at home.

Postpartum yoga. A gradual return to movement after birth, starting with breath and gentle strength once your doctor or midwife has cleared you. I teach postpartum lessons at home.

How to choose

Think about what you want the practice to do. If you want to move and build heat, Vinyasa or Ashtanga suit. If you want to slow down, Yin and Restorative suit. If you are new, a slower style with plenty of explanation is kinder than a fast class where you spend the hour watching the person in front of you. Most people practise more than one style over time.

Choosing in a private lesson

In a private lesson you do not have to pick a style from a timetable. The lesson can start as Vinyasa and finish with a long Restorative rest, or mix a few Yin shapes into a slow flow, depending on how you arrive that day. My own training was a 200-hour course at House of Om in Bali; you can read about my training.