With the ongoing global crisis, international travel has come to a grinding halt worldwide. However, instead of daydreaming about places to escape to, why not take this time as a opportunity to learn something new? I've been a practitioner of yoga for several years now and it has truly been transformative for my hectic lifestyle. Starting yoga after recovering from a severe burnout, I nowadays feel more energized, grounded and capable. My mind is calmer and my body feels stronger. So I thought, why not share what I have learnt these past years with my fellow steemers!

One of the biggest hurdles in starting yoga is understanding what the different types of yoga are (and what you can expect from each), in order to find a personal best fit. With many different types on offer in most studios, it can be difficult and daunting task for beginners to make sense of it all. While almost all styles will use the same physical postures, they will cater to different personal preferences – whether you want a more demanding, relaxing, meditative or spiritual class, there really is something for everyone.

Below I’ve broken down some of the most popular types of yoga and what to expect in a typical class. However, as classes can differ significantly depending on the instructor, I’d recommend testing a few different styles (as well as different teachers and studios) to find the right fit.

Different types of yoga explained:

1. Hatha Yoga

Hatha yoga is a general category which includes most yoga styles that combine breathwork and physical postures, bringing peace to the mind and the body. The term ‘Hatha’ is used in such a broad way that it is difficult to know exactly what a class may be like – however, Hatha classes will be relatively gentle and slow-paced, making them ideal for beginners looking for an introduction to basic yoga poses, or for practitioners who prefer to hold poses for longer.

You can expect to leave your Hatha class feeling very stretched out, with a calm mind, body and spirit.

2. Vinyasa Yoga (“vin-yah-sah”)

Similar to Hatha, Vinyasa yoga is a broad term used to describe many different styles of yoga. Essentially, it refers to a style of yoga characterised by seamless transitions from one pose to another, linking breath to movement. The continuous fluid flowing into postures is why you may also see Vinyasa referred to as “Flow yoga”. Vinyasa classes offer a variety of postures in a vigorous and movement-intensive style, where no two classes are ever the same. Vinyasa is therefore not recommended for anyone who would prefer routine, rather, it is for those willing to try and learn new flows.

You can expect to leave your Vinyasa class having pushed your physical limits.

3. Ashtanga Yoga

Ashtanga also links movement to breath, making it very similar to Vinyasa yoga in intensity and style. Traditional Ashtanga however is more structured than Vinyasa – in a studio class you will be led through Ashtanga series, while being encouraged to breathe as you move from pose to pose. Each series is a set sequence of poses (“asanas”), always performed in the exact same order. There are six series in total – these become more challenging as you move from the primary series onwards. Ashtanga is ideal for practitioners looking for a routine and predictable practice. Due to the fast-pace and rigour of this class, it is suited for strong and active people.

You can expect to leave your Ashtanga class hot, sweaty, and physically challenged.

4. Bikram Yoga (similar to Hot Yoga)

Bikram yoga (sometimes called the original hot yoga) is synonymous with sweat and consistency. Technically speaking, Bikram is a version of Hatha, as it combines poses and breathing. However, many may argue that it’s not just a style, it’s in fact a unique experience. Bikram enjoys a cult-like following and no matter where you go, a Bikram class will be taught the same way – with the same 26 poses done in a specific order for 90 minutes in a room heated to 40.6°C (that’s 105°F for you Americans) with humidity of 40%, taught by a Bikram-certified instructor.

Practitioners can expect a super disciplined yoga practice, in a brightly lit room without music. Instructors are trained to talk you through the flow as part of a moving meditation, so do not expect any demonstration of poses (if you’re a beginner it may be a good idea to place yourself at the back of the room, so you can peek over at your neighbours when needed)! It is worth noting that the practice is not suitable for heat-sensitive or overly flexible (Ehlers Danlos Syndrome) people, as the heat allows for increased flexibility and may therefore lead to muscle strain.

Hot yoga is essentially the same thing as Bikram. The only difference being that hot yoga instructors are not necessarily Bikram-certified and the class sequences may deviate from Bikram’s sequence in some way, therefore the classes cannot go by the Bikram name. However, the principles remain the same – you will practice sequences in a hot room and should expect to sweat buckets – investing in a slip-free yoga mat is recommended if you become a hot yoga / Bikram yoga regular. Most importantly, remember to hydrate properly both before and after your practice!

You can expect to leave your Bikram (or hot yoga) class feeling very stretched out, physically challenged and very, VERY sweaty.

5. Iyengar Yoga (“eye-yen-gar”)

Iyengar yoga is focused specifically on the subtleties of each pose – it is a diligent style focused on finding the correct alignment. This is often accomplished by the use of a wide array of props (for example, blocks, straps and bolsters), which are also used to accommodate injuries or tightness. In order to find the correct positioning, poses are typically held for much longer than in other styles of yoga, such as Vinyasa.

While this style is suited for everybody, it is especially recommended for beginners, elderly or those with physical limitations – Iyengar yoga instructors have undergone vigorous and comprehensive training and are well placed to correctly advise on how best to perform the poses based on individual needs, thereby reducing risk for injuries.

You can expect to leave your Iyengar class with increased strength and health.

6. Power Yoga

Power yoga is a dynamic and energetic Vinyasa-style yoga, where one pose flows into another in a sequence linking movement to breath. It originally was adapted from Ashtanga yoga in an attempt to make Ashtanga more accessible to Western practitioners. However, unlike Ashtanga it does not follow a set series of poses – rather, the teacher is afforded the freedom to teach what he or she want.

The focus in Power yoga is less on the meditation aspect of traditional yoga and more on athleticism, strength and having a proper “work out” – often focusing on one specific part of the body. Because of the dynamic nature of the practice, the muscles warm up quickly, while the body increases oxygen intake and heart rate. This fitness-based approach to yoga means that Power yoga has grown significantly in popularity and is now taught in the majority of studios.

You can expect to leave your Power yoga class feeling like you’ve attended a fitness class: stronger and physically challenged.

7. Yin / Restorative Yoga

Yin yoga is a slow-paced, passive style of yoga which allows practitioners to relax and release the body into a deep, restorative stretch. The purpose of the practice is to apply moderate pressure on the connective tissues in order to increase flexibility and improve circulation in the joints; this is done by holding each pose for at least five minutes.

Yin / Restorative classes will use props (such as bolsters, blankets and blocks) to help practitioners hold passive poses – allowing the body to experience the benefits of a pose without exerting effort, making it easier to completely let go. Classes are typically offered at the end of the day or the week and are a fantastic way to unwind and rejuvenate. This practice is suitable to everyone and is a great complementary class to Yang classes (Ashtanga, Hatha, etc.) where the body is physically pushed and strengthened. Practicing both Yin and Yang yoga provides balance to the body and lays the foundation for both a healthy body and mind. Some studios will now also offer a Yin/Yang yoga class which blends the passive, slow-paced Yin yoga poses in the first half with an invigorating Yang flow practice in the second half.

You can expect to leave your Yin / Restorative yoga class feeling relaxed and rejuvenated.

8. Kundalini Yoga

Kundalini yoga is a blend of spiritual and physical practices. The style combines breath-synchronized repetitive movements, meditation and chanting. The purpose of the practice is to awaken energy at the base of the spine and draw it up through each of your seven “chakras” – the areas of energy found throughout the body. This is commonly accomplished by chanting mantras such as “I am truth” (“Sat Nam”) and practicing more simple poses, as you focus energy towards awareness of body and mind.

Essentially, a well taught Kundalini yoga class should leave you feeling like you’ve smashed your workout, had a great therapy session and enjoyed some fun singing with your friends.

You can expect to leave your Kundalini yoga class feeling energised and refreshed.

9. Rocket Yoga

Similar to Power yoga, Rocket was established as an attempt to make yoga more accessible to Westerner practitioners. It is an adaptation of the traditional Ashtanga yoga, but with space for practitioners to make modifications and interpretations of the traditional poses. It is fast-paced and dynamic – if a practitioner gets stuck with a pose, they are free to skip it or find easier alternatives. Similarly, this is a class for those who want to challenge themselves with inversions or balances; there is plenty of time for this in a Rocket class.

The freedom to try out different elements has made Rocket yoga widely popular and accessible, allowing even those with physical limitations to try it. It is suitable for anyone looking to avoid a strict hierarchy of poses and instead focus on a more unique and tailored practice.

You can expect to leave your Rocket class feeling energised and (if you want) physically challenged.

How many types of yoga are there? Which type is best for me?

There are many, many more styles of yoga beyond what has been listed above (ranging from Jivamukti yoga, Goat yoga… even Naked yoga)! The important thing is to give a few styles, teachers and studios a try before settling on your favourite practice. You may find that a style you have never expected to like may become your new love.

If you are a beginner to yoga, it is worth asking studios about their “Beginner yoga” classes. These will give you a good introduction to the basic yoga poses and allow for you to confidently attend other classes. Most crucially, remember that every yogi was once a beginner! Even the most accomplished yogis had to start with the basics. The first step is attending that first class.

With the ongoing pandemic, now is a perfect time to start practicing at home. See my reviews of different yoga mats here: https://youryogareview.com/best-yoga-mats-2020/

Let me know if you found this useful and would like to write about useful home-practices and exercises! Enjoy :)