Yoga has evolved over thousands of years, transforming from a spiritual practice into a global phenomenon that combines physical, mental and spiritual elements. With so many various types of yoga styles available, each with its own unique approach, it can be overwhelming to decide which of the different types of yoga might be the best fit for you.
In this guide, we will explore yoga and types of yoga: Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga, Hatha Yoga, Aerial Yoga, Goat Yoga, Bikram Yoga, Yin Yoga and Iyengar Yoga. Each offers something different, whether you’re seeking physical strength, mental clarity, or a bit of fun.
7 Different Types of Yoga Explained
Kundalini Yoga: Awakening Spiritual Energy
Our first type of yoga is Kundalini Yoga often referred to as the “yoga of awareness.” It focuses on awakening the kundalini energy that lies dormant at the base of the spine. This energy is believed to be coiled like a serpent, and the practice of Kundalini Yoga is designed to activate and rise this energy through the chakras to achieve spiritual enlightenment. In a typical Kundalini Yoga class, you can expect a blend of physical postures (asanas), breathwork (pranayama), chanting (mantras) and meditation. The practice is deeply spiritual and can be quite intense, often leaving you with a heightened sense of awareness and clarity.
Ashtanga Yoga: Discipline and Rigour
Ashtanga Yoga is a dynamic and physically demanding practice that follows a set sequence of postures. It was popularised by K. Pattabhi Jois in the 20th century and is often considered one of the most challenging forms of yoga. Ashtanga is a great choice for those who enjoy a structured and disciplined approach to their practice. Ashtanga is typically divided into six series, each increasing in difficulty. The practice is synchronised with breath (called “vinyasa”), creating a flowing, continuous movement that generates heat and builds internal focus.
Vinyasa Yoga: Flow and Flexibility
Vinyasa Yoga is a broad term that encompasses many different types of yoga styles where movement is synchronised with breath, creating a flow from one posture to the next. It is sometimes referred to as “flow yoga” and is known for its smooth, dance-like movements. Unlike Ashtanga, which follows a set sequence, Vinyasa classes are more varied, with each instructor bringing their own creativity to the practice. This makes Vinyasa Yoga more accessible to beginners and those looking for a less rigid practice.
Hatha Yoga: The Foundation of Physical Practice
Hatha Yoga is often used as an umbrella term for all the physical aspects of yoga, but it traditionally refers to a slower-paced style that emphasises alignment and breath control. It’s a great starting point for beginners due to its gentle nature and focus on foundational poses. Hatha Yoga classes typically involve holding postures for longer periods, allowing for a deeper exploration of the asanas. The pace is slower compared to Vinyasa or Ashtanga, making it accessible for all levels.
Aerial Yoga: Elevating Your Practice
Aerial Yoga, also known as AntiGravity Yoga, is a modern fusion that combines traditional yoga poses with the use of a suspended hammock. This type of yoga is designed to help you achieve better alignment, increase flexibility and reduce pressure on the joints by using the hammock as a prop. In an Aerial Yoga class, you’ll perform a variety of poses, from inversions to supported stretches, all while being partially or fully suspended in the air.
Goat Yoga: The Fun and Playful Side of Yoga
Goat Yoga is a relatively new and playful variation of yoga that involves practising traditional poses in the presence of live goats. Originating in the United States, this type of yoga has quickly gained popularity for its novelty and the sheer joy it brings. The presence of goats adds an element of unpredictability and fun, as these friendly animals often interact with participants during the class, climbing on them or simply snuggling up.
Bikram Yoga: Hot and Structured
Bikram Yoga is a style of hot yoga that involves practising a set sequence of 26 postures in a room heated to approximately 40°C (104°F) with a humidity of 40%. Developed by Bikram Choudhury in the 1970s, this type of yoga is highly structured, with each class following the same 90-minute sequence. The heat is designed to warm up the muscles quickly, allowing for deeper stretches and greater flexibility. However, the intensity of the heat and the strict sequence can be challenging, making it more suitable for those who are physically fit and enjoy rigorous routines.
Yin Yoga: Slow and Meditative
Yin Yoga is a slow-paced style of yoga that involves holding poses for an extended period, typically between three to five minutes. Unlike more dynamic forms of yoga, Yin Yoga targets the deeper connective tissues, such as ligaments, joints and fascia, rather than focusing on the muscles. This practice is deeply meditative and introspective, encouraging you to find stillness and tune into your breath. Yin Yoga is ideal for those seeking a more relaxed, restorative practice that complements the more vigorous styles like Vinyasa or Ashtanga.
Iyengar Yoga: Precision and Alignment
Iyengar Yoga, developed by B.K.S. Iyengar, is a form of Hatha Yoga that emphasises precision, alignment, and the use of props such as belts, blocks and blankets. This style is particularly beneficial for those recovering from injury or those who have physical limitations, as the use of props allows for greater accessibility and safety in poses.
Understanding the different types of yoga classes can help you choose the practice that best aligns with your goals, whether you’re seeking spiritual growth, physical strength, flexibility, or simply a bit of fun. From the disciplined structure of Ashtanga Yoga to the playful atmosphere of Goat Yoga, there’s something for everyone. Take the time to explore these styles and find the one that resonates with you, allowing your yoga journey to be as unique as you are.
