Short answer: whichever you enjoy the most
The world of yoga is highly diverse and ever expanding. Nowadays there is a type of yoga for practically every niche and faced with busy studio timetables full of often strangely named classes it can be difficult to know what to go for! So, here’s a handy guide to the most popular types of yoga and why they may or may not suit you!
Hatha yoga
Hatha yoga is a general term used to describe any type of yoga that teaches physical postures, hence basically all western yoga classes are Hatha classes. Generally, when a class is marketed as a hatha class, you can expect a to cover the most well-known and widely practiced asanas (poses).
Generally, Hatha classes aren’t excessively demanding and are a great introduction to yoga. If you’re looking for a gentler starting point, this is probably for you. Be warned though, there can be quite a lot of variation between classes so it may be a case of trying a few before deciding whether or not it suits you.
Vinyasa yoga
Vinyasa” is derived from the Sanskrit term ‘nyasa’, meaning “to place,” and the prefix ‘vi’, “in a special way”. Vinyasa classes offer flowing movements, with smooth transitions between asanas (poses), the focus being upon connecting the movement to the breath.
Ashtanga, Bikram, Power and many other types of yoga could all be considered vinyasa yoga. Generally you can expect a more dynamic and flowing class, you’ll probably work harder than in the typical hatha class with less time spent in each pose.
Ashtanga yoga
Ashtanga translates to “eight limbs” which are a set of physical, moral and behavioral practices that together encompass the yogic philosophy. These are a topic in themselves and discussed in more detail here. In a typical ashtanga class you’ll generally just be focusing on 2 of these eight limbs, asana (posture) and pranayama (breathwork).
Ashtanga yoga, founded by K. Pattabhi Jois in 1948, is comprised of a specific set of postural sequences practiced in the same order every time, separated by vinyasas (set sequences of flowing movements). Each set is known as a series of which there are 6; primary, intermediate and 4 advanced. Generally, within a series, classes follow the same format and there is an emphasis on specific pranayama practices such as “ujjayi breath” and drishti (a specific place to direct your gaze).
Mysore Ashtanga classes can be thought of as one-to-one practice in a group setting. This ‘self-practice’ type of class allows students to drop in at any point and work through the chosen series (or as much or as little of it as they want) at their own pace with individual instruction and assistance from the teacher as required.
Ashtanga has a well-established reputation as a more challenging and dynamic type of yoga that can be physically demanding. Try not to let this put you off, as with all types of yoga there are modifications for every level and you’re always free to rest as required and/or skip poses altogether. Mysore classes are best reserved for those already familiar with led Ashtanga classes.
Iyengar yoga
Iyengar yoga, named for its creator Mr B.K.S Iyengar who introduced it to the west in the late 20thcentury is also firmly based on the tradition of the eight limbs of yoga. Iyengar’s main focus is on that of precise alignment within each asana (pose) aided by pranayama (breathwork) and various props, such as straps, bolsters and blankets. Often much longer is spent in each pose than in other types of yoga without flow from one pose to the next.
Iyengar yoga is a widely practiced type of yoga, a reflection of its accessibility to a wider range of students. It can be great for those who may benefit from the assistance of props and enjoy a slower-paced practice with attention to detail. Don’t let this fool you though, you’ll still be working hard! Iyengar yoga is particularly brilliant for learning the subtleties of correct alignment that often there is just not time to address in faster-paced classes. For this reason, it can also be a helpful supplement to your other types of practice.
Power yoga
Power yoga is a general term used to describe vigorous, fitness-based vinyasa classes.
Power yoga was developed and founded by Beryl Bender Birch (credited also to Bryan Kest), both dedicated Ashtanga students. Unsurprisingly, it shares many of the same qualities as Ashtanga but there is more freedom and flexibility of teaching with poses being taught in any order so that each class is different.
Power yoga has run in to significant criticism, gaining a reputation as a superficial type of ‘gym yoga’ whose focus on stamina, strength and flexibility undermine the holistic and spiritual basis of yoga, by turning it into more of a keep fit method. Careful not to dismiss it however, as this isn’t always true. Baron Baptiste of Baptiste Power Yoga for example uses physical yoga practice, meditation practice and active self-inquiry to bring about personal transformation. In any case, if you go to a class be prepared to sweat and work-out!
Bikram yoga
Bikram yoga, named for its founder Bikram Choudhury is a hot vinyasa style of yoga practiced at temperatures of 35–42 °C (95–108 °F) and a humidity of 40%. Classes run for 90 minutes and always contain the same series of 26 asanas (poses) and 2 pranayama (breathwork) exercises. Bikram can be thought of as the original hot yoga, the intent being that the heat loosens your muscles allowing a deeper stretch and the sweat cleanses or ‘detoxifies’ your body. FYI sweating isn’t strictly part of the body’s detoxification process and so this part is a bit of a myth.
This type of yoga is highly standardised, so you know what to expect at each class. Be prepared to get very, very warm and sweat freely so if that’s not for you then maybe give Bikram and indeed other types of hot yoga a miss. Drink plenty before and after the class and best to avoid a large meal in the hours prior to attending.
Hot yoga
Unsurprisingly, hot yoga refers to any type of yoga practiced in a heated room. The effects of stretching in heated environments is well documented with an increased range of movement allowing deeper stretches. Be careful though, this can also lead to injury.
Bikram was the original form of hot yoga and whilst the terms may be used synonymously, there is a difference; all Bikram yoga is hot, but not all hot yoga is Bikram.
Again, if a hot sweaty practice is not your thing then maybe this isn’t the one for you. Don’t underestimate the cardiovascular workout provided by hot yoga, your heart has to work harder in the heat to supply the body with enough blood and thus oxygen, this is because much of the blood is diverted to the skin in order to cool you down. If you feel dizzy, stop and rehydrate.
Restorative yoga
I’ve written a whole article on this topic which you can find here.
Restorative yoga is the practice of conscious, active rest. It is a slower-paced type of yoga with sequences containing only a small number of asanas (poses) held for longer periods of time. Props are used in order to support the body in positions of comfort to encourage deep relaxation and thus allow restoration, growth, healing and repair.
Restorative yoga is a lovely, gentle practice that its worth making time for. It can feel indulgent to just lie comfortably and do little for an hour or so, but the benefits are well documented. Restorative yoga is especially beneficial for those struggling with stress, anxiety, insomnia or feeling generally run down.
Yin yoga
Yin yoga is similar to restorative yoga in that the focus is on quietening the mind and body and slowing down. Practice is also slower-paced with asanas (poses) held for longer periods, poses whilst similar to classical asanas are performed with very little muscular exertion.
However, there is a key difference. The intention of Yin yoga is to work with the connective tissues of the body, including the tendons, ligaments and fascia to create stretching and lengthening, whereas in restorative yoga, the intention is to reduce and minimize all stimulation, this includes stretch.
Again, Yin yoga is suited to those looking to quieten the pace and stretch gently.
Key points
- Yoga types aside, teaching is an art and it’s important to find a teacher that resonates with you. Often, it’s about the teacher and not the type of yoga. Just as in school, your favorite subject could be dictated by how much you liked the teacher, the same is true here.
- Just as you may have hated one yoga type, you may love another. You won’t like everything, and it may take you a while to find the type (and the teacher!) that suit you. That’s to be expected, it’s part of the process.
- Please also remember that there is plenty of overlap between the types, whilst this article offers a good general guide, the lines between types are often blurred and you may encounter huge variation between some classes that claim to be of the same type. This is obviously less true for the more standardized types like Ashtanga and Iyengar.
- Lastly, please don’t ever feel limited by a type of yoga, you don’t have to pick one and stick to it. If it’s not serving you, move on. Equally it’s also really good to practice different types! For instance, I love to compliment my Ashtanga practice with Iyengar.