There are multiple different types of yoga practices and poses (asanas) out there — and finding your own preference and purpose in the world of yoga can be just as exhausting as your very first yoga class. Whether you’re a complete beginner or have done a class or two, we’ve scouted the terrain to give you a digest of twelve of the most practiced yoga styles. With this guide, you can decide which style resonates with you the most — so roll out that mat and make some space for yourself.
Of course, different types of yoga styles cater to different needs and goals; some are fast-paced and physically demanding, while others are more restorative and relaxing. No matter what your day looks like, it's always a good idea to take a break and make space for yoga.
CHOOSE FROM DIFFERENT TYPES OF YOGA
It’s all very well buying yourself a yoga mat and getting the outfit right — but to really get the most out of your practice, it’s key to understand a little bit more about the different types of yoga.
The word “yoga” comes from the Sanskrit root word “yuj,” meaning to yoke, join, or unite, and this points to the underlying principle of yoga: to create a closer connection between your mind and body through controlled movement and meditation. Though people have been practicing yoga for more than 2,000 years, yoga at its root has always been about cultivating that connection.
If you make space in your life regularly — and find comfort and ease in your practice — yoga can be a daily opportunity for you to breathe and be yourself in both mind and body. After all, the extent of what you need is mostly limited to the right clothes and making sure you remember to take care of your yoga mat.
9 OF THE MOST PRACTICED YOGA STYLES AND THEIR BENEFITS
No matter which of the many yoga styles resonates with you most deeply, you can find a sense of harmony with yourself and the world around you through consistent practice — with the Earth and the elements. If you afford yourself the time and space to unwind, focus, find flow, and delve deeply into your poses, you may discover new, transformative dimensions of your mind and body to fully utilize the benefits of yoga.
HOT YOGA
Hot Yoga is performed in a super-hot room with a series of poses that can differ depending on where you practice. A sweaty experience indeed — and arguably not for the faint of heart; during a Hot Yoga class, the room is heated to between 80 and 100°F (27 and 38°C). Other popular styles of Hot Yoga can even exceed a sweltering 105 °F (41 °C) with 40% humidity, aiming to emulate India’s climate.
Hot Yoga is certainly sweatier than any other yoga practice, and wearing gear with AEROREADY technology that uses sweat-wicking or absorbent materials will keep you feeling dry — letting you focus entirely on your practice. We’ve also written an in-depth guide on what to wear to your Hot Yoga session.
VINYASA YOGA
Translated from the Sanskrit as “to place in a special way,” Vinyasa yoga focuses on smooth and flowing transitions between poses by maintaining breath and movement. It contrasts with Hatha Yoga, which instead focuses on a single pose at a time while resting in between.
The transitions in Vinyasa Yoga are coordinated with your breathing, moving from one pose to the next as you inhale or exhale. This puts an emphasis on endurance and strength training, as well as stability and balance, giving its practitioners a cardio workout that lowers their levels of stress and anxiety.
ASHTANGA YOGA
Though the history of Ashtanga is still debated, it has been growing in popularity since the early 1990s as a more dynamic and demanding form of Hatha Yoga. Often promoted as a modern-day take on classical Indian yoga, many people know Ashtanga Yoga through the various spinoff styles of Power Yoga. During an Ashtanga class, you go through a fixed order of poses, focusing on your breath to maintain the pose before flowing into the next one.
The Ashtanga sequence has sun salutations, strong standing postures, twists, backbends, and many forward folds,” says certified yoga instructor and adidas Senior Key Account Manager Helen Johnson. “The practice stays the same—it’s you that changes day by day.”
POWER YOGA
While it has its roots in Ashtanga Yoga, Power Yoga rose to popularity in North America during the 1990s. It’s a broad term that encompasses vinyasa-style yoga as more of a physically demanding exercise, and as such can vary considerably from studio to studio. As the name implies, it aims to improve your muscle strength and overall endurance by moving from pose to pose at a very fast pace — often seeming closer to aerobics than a meditative yoga session.
YIN YOGA
Of all the types of yoga, Yin Yoga is closest to meditation. Targeting your deep connective tissues instead of your muscles, it’s a slower-paced style where poses are held for up to several minutes. In keeping with its roots in Chinese medicine and the Taoist philosophy of yin and yang, Yin Yoga combines stretching and relaxing into various yoga poses.
Because Yin Yoga is a slower-paced yoga practice that turns the focus to stretching and is less dynamic, yoga gear that moves and stretches with you as you stand up or lie down in yoga poses tends to work best.
KUNDALINI YOGA
Among the most spiritual types of yoga, Kundalini Yoga is distinguished by its chanting, singing, breathing exercises, and repeating poses. It aims to activate your Kundalini energy — or ‘Shakti,’ the power underlying all existence — found in the base of your spine, allowing it to move through the seven chakras: root chakra, sacral chakra, naval chakra, heart chakra, throat chakra, third eye chakra, and crown chakra.
Kundalini Yoga combines elements of Bhakti Yoga, Raja Yoga, Shakti Yoga, and occasionally Hatha Yoga, and was introduced to the West in the late 1960s. The concept of Kundalini energy also dates to at least 1,000 B.C., and the word ‘kundali’ can be found in 11th century texts. As it focuses on spiritual enlightenment, it has been known to ease stress and anxiety, as well as improve your self-appreciation and cognitive functions.
RESTORATIVE YOGA
Restorative Yoga stands apart from other types of yoga by focusing mainly on alignment, sequencing, and timing, holding poses for extended periods of time to better dial in the intricacies and muscular engagement of each pose. It utilizes props like blocks, bolsters or folded blankets, as well as longer poses — promoting a sense of calmness and relaxation by slowing down your breathing and reducing blood pressure.
The form was developed in the 1970s, and a typical session involves holding 5 or 6 different poses for at least 5 minutes and sometimes up to 20 minutes, encouraging more of a focus on meditation and breath to release tension. Other derivations can even be imbued with an added element of Hindu spirituality and heart-opening postures.
HATHA YOGA
Hatha Yoga is the style that typically comes closest to what most people think of when they think of yoga. In Sanskrit, the meaning of the word “Hatha” is “discipline of force” – but Hatha Yoga has come a long way since its 1st-century origins.
The techniques of Hatha were honed by 11th-century Hindu master yogi Gorakhnath, and the style started spreading in the West during the late 19th century, gaining mainstream popularity in the 1960s. A modern-day Hatha Yoga class focuses on the physical exercise involved with the poses, tending to be slower and less flowy than more dynamic yoga styles; poses are often held for a more extended period.
PRENATAL YOGA
While you should always discuss prenatal exercises with your doctor first, it is generally safe to continue or start regular physical activity during a normal pregnancy. Prenatal yoga is ideal for a low-impact activity that diminishes the side effects of pregnancy, involving gentler stretches and postures, as well as props for added comfort. As with the benefits of yoga found in other forms, it can help reduce stress, anxiety, and depression while improving your strength, flexibility, and mental state.
Although the experience may not be very different overall during your first trimester, your practice will vary for your second and third trimesters due to your balance being thrown off, and you may have to alter certain poses due as such. There are also some poses to avoid, including laying on your stomach, closed twists, and back bends. Finally, while some styles of yoga are more strenuous than others, it is best to avoid Hot Yoga completely due to concerns surrounding abnormally high body temperatures.
ENJOY THE BENEFITS OF YOGA
Yoga is so much more than sweaty poses on a slippery mat; it’s about making space in your life for your yoga practice. The key to any yoga practice is finding your own preferred yoga style, choosing a class, and wearing yoga gear that allows you to move freely through the poses.
Whether you are just getting started or have some yoga experience, we hope you will be rolling out that yoga mat to make space for yourself.
Different Types of Yoga FAQ
How many types of yoga are there?
The six most widely practiced branches of yoga are Hatha Yoga, Jnana Yoga, Karma Yoga, Bhakti Yoga, Raja Yoga, and Tantra Yoga — each with different histories, philosophies, and unique characteristics.
Hatha yoga is outlined above, while Raja Yoga in particular focuses on meditation, involving the eight ‘limbs’ of yoga: Yama (restraint), Niyama (observance), Asana (posture), Pranayama (breath control), Pratyahara (withdrawal of the senses), Dharana (concentration), Dhyana (meditation), and Samadhi (pure contemplation).
Jnana Yoga is the path of self-knowledge and wisdom, Karma Yoga promotes performing actions selflessly, Bhakti Yoga devotion to a deity or personal god, and finally Tantra Yoga combines many different practices — like meditation, visualization, and initiation — to study our own inner universes.
What are the different styles of yoga?
In addition to the nine styles outlined above — Hot Yoga, Vinyasa Yoga, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Restorative Yoga, Yin Yoga, Prenatal Yoga, and Power Yoga — there are several more that have come into fruition over the years, including Sivananda Yoga, Svaroopa Yoga, and even Acroyoga — combining acrobatics and yoga.
What are the benefits of yoga?
Above all, yoga promotes wellbeing through meditation, breathing techniques, and mastering different postures. It can also reduce stress and back pain, improve your mood, your flexibility, your strength and balance, and how deeply you sleep, as well as enhance your mental clarity and judgment. For many, yoga is a lifelong outlet and the key to a happier and more balanced life — with decades of proof to back it up.