With so many different types of yoga available today, it can be difficult to know where to begin and which style is going to best benefit your goals.
Yoga is the perfect way to push yourself whilst maintaining poise and mindfulness. Different yoga styles carry with them a different set of expertise that benefit your mind, body and soul; it’s just about finding which one is best for you.
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But just before we start, if you’re looking to become a yoga instructor, get started by checking out our Level 3 Diploma in Yoga Teacher Training.
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What is Yoga?
Yoga is a great way to get fit through a form of ancient exercise that brings attention to your strength, flexibility and breathing technique, while additionally offering a whole range of physical benefits.
Yoga is a practice that can improve your mental health dramatically and allow you to make the connection between physical movement and your psychological well-being. It incorporates stretching, meditation and breathing techniques to enhance your overall health.
When we look at how many types of yoga there are, the sheer amount may be a little intimidating, but don’t worry. Different styles of yoga all have slightly different focuses and benefits, so it’s important to apply your own goals when choosing.
There is evidence that practicing yoga regularly is beneficial for people with high blood pressure, as well as those with health problems such as aches and pains that can be eased by regular exercise. This comes as a benefit of the strenuous nature of yoga; with the NHS even encouraging its involvement within the recommended 150 minutes of moderate exercise a day.
Although there are many variations, yoga overall is a mind and body practice that can enhance your lifestyle and assist recovery.
It’s also a great way to meet new, like-minded people; or maybe you are already a fanatic and want to know how much yoga teacher training costs.
So, what are the different types of yoga? Let’s find out!
24 Types of Yoga
#1 Vinyasa Yoga
History
Formed in the 20th century, vinyasa yoga is based on the classical Indian yoga practice, and is often referred to as an updated version of this. Many people say it is the best type of yoga for beginners as it is not too intense and provides a really comprehensive introduction to the basics.
Considered the most common type of yoga, vinyasa is a Sanskrit (the classical language of India) word that roughly translates into English as meaning “flow”, which is what provides the basis of the style.
The idea is that you flow from posture to posture making one continuous series of poses. Vinyasa is very balanced and you’re guaranteed to learn plenty of new asanas, also known as postures, whilst you’re doing it.
Benefits
- Builds Strength and Endurance: Vinyasa yoga’s flowing sequences enhance muscle strength and stamina while providing a full-body workout.
- Enhances Cardiovascular Fitness: The dynamic movement and continuous flow elevate the heart rate, improving cardiovascular health and overall fitness.
- Promotes Mindfulness and Focus: The synchronization of breath with movement fosters mindfulness, helping practitioners stay present and centered throughout the practice.
Skill Level
Vinyasa yoga is great for both beginners who want to learn lots of new techniques, and for more experienced yoga fanatics who are looking for a different type of yoga to cater a range of different benefits.
This type of yoga is also super versatile and no two sessions will be the same. Unlike some other styles, there is no set sequence, so it is very customisable.
Sounds good to you? Check out our guide on how to become a Vinyasa yoga teacher.
#2 Hatha Yoga
History
One of the most fundamental and widespread types of yoga is hatha. This is one of the oldest yoga styles that sets the foundation for many modern variations. Hatha can refer to any style of yoga that pairs asanas with specialised breathing techniques.
Benefits
- Improves Flexibility and Strength: Hatha yoga combines various postures that enhance overall flexibility and build muscular strength.
- Promotes Relaxation and Stress Relief: The slower pace and focus on breath help reduce stress, promoting a sense of calm and relaxation.
- Encourages Mind-Body Awareness: Hatha yoga fosters greater awareness of the body and breath, encouraging mindfulness and improving overall mental clarity.
Check out our article on hatha yoga vs vinyasa yoga to find out more about the benefits & differences of these styles.
Skill Level
As one of the most relaxed forms of yoga, hatha is great for beginners. You’ll hold positions for a long period of time, meaning you’ll have plenty of opportunity to adjust yourself and get your body used to the poses.
This is a real contrast to Vinyasa yoga with its focus on transitions between postures. Both styles can vary a lot, but it’s always in your best interest to try varied types of yoga classes, this way you can adapt your style for all different forms.
#3 Prenatal Yoga
History
Prenatal yoga has its roots in ancient traditions, with practices aimed at promoting health and well-being during pregnancy found in various cultures. The modern form of prenatal yoga began to take shape in the mid-20th century, influenced by the broader yoga movement and a growing recognition of its benefits for expectant mothers.
Benefits
- Relieves Pregnancy Discomfort: Prenatal yoga helps alleviate common pregnancy-related issues such as back pain, swelling, and fatigue through gentle stretches and relaxation techniques.
- Enhances Bonding with Baby: The practice encourages mindfulness and connection, fostering a deeper bond between the mother and her unborn child.
- Prepares for Labor and Delivery: Prenatal yoga strengthens the body, improves flexibility, and teaches breathing techniques, all of which can aid in a smoother labor experience.
Skill Level
As prenatal yoga is specially adapted for pregnant women, you’ll never be doing any postures that are dangerous or impractical. This makes it ideal for beginners who are looking to stay fit when many other opportunities to exercise are off the cards.
#4 Viniyoga
History
The name of this yoga once again comes from the Sanskrit language, “Vini” which is the Sanskrit word for “adaption”, which makes perfect sense for this type of yoga.
This yoga style was designed by Krishnamacharya, one of the most famous yoga masters, and as the name suggests, the key to this style is adaptation. This is arguably one of the best types of yoga because it is designed specifically to teach its students to adapt traditional, established yoga practises, to suit their specific strengths and limitations.
Benefits
- Personalized Approach: Viniyoga tailors practices to individual needs and abilities, making it accessible for people of all skill levels and physical conditions.
- Focus on Breath and Movement: Emphasizing the connection between breath and movement, Viniyoga promotes mindful awareness and enhances relaxation.
- Adaptability for Healing: The therapeutic nature of Viniyoga supports recovery from injuries and can help alleviate chronic pain by promoting safe, gradual movement.
Skill Level
The adaptability of this yoga style makes viniyoga one of the best for beginners as it is easily tailored to any level of experience, so it’s a fantastic way to ease yourself in.
With these styles of yoga, you can learn the basics before working your way up to more specialised techniques. It’s also great for those carrying injuries or disabilities; for example, if you have issues with a back pain, you can adapt viniyoga sessions to work around this issue.
#5 Ananda Yoga
History
Founded in the 1960s by Swami Kriyananda, ananda yoga is actually a form of hatha. This is one of the styles of yoga on the list that digs into the more specialised forms with ananda having specific techniques and aims. Ananda is a spiritual form of yoga, with people choosing it for these reasons over the physical benefits. Combining postures and the pranayama breathing techniques we mentioned earlier, this style of yoga attempts to tap into the energies of the chakras within the body.
Benefits
- Promotes Inner Peace: Ananda Yoga emphasizes mindfulness and meditation, helping practitioners cultivate a calm and centered mind.
- Enhances Physical Health: The gentle, alignment-focused poses improve flexibility, strength, and overall physical well-being.
- Nurtures Spiritual Growth: The practice integrates spiritual teachings, encouraging self-discovery and a deeper connection to one’s inner self.
Skill Level
Ananda Yoga is pretty much accessible to practitioners of all skill levels. It emphasises a gentle approach that focuses on spiritual awareness and energy flow rather than physical prowess. The practice can be adapted to accommodate beginners, intermediate, and advanced practitioners, with modifications and variations provided to meet individual needs and abilities.
#6 Jivamukti Yoga
History
Jivamukti was developed to provide a holistic style of yoga. It focuses equally on vigorous, energetic yoga, whilst also emphasising the spiritual element. It offers a great option if you want to practice yoga as a form of exercise but are also really interested in the spiritual benefits.
This is one of the types of yoga that puts an emphasis on reading and engaging with the four central texts of yoga, these are the ancient and original methods which were written in India centuries ago.
Jivamukti has defined ideologies within its practice and adheres with 5 central tenets, these are:
- Shastra (Scripture)
- Bhakti (Devotion)
- Ahimsa (Non-Violence)
- Nada (Music)
- Dhyana (Meditation)
Benefits
- Enhanced Physical Fitness: Combines vigorous asana sequences with strength-building and flexibility practices, promoting overall physical health and endurance.
- Spiritual Growth: Integrates spiritual teachings, meditation, and mindfulness practices, fostering a deeper connection to oneself and a greater sense of purpose.
- Holistic Well-Being: Emphasises a balanced approach to wellness by addressing physical, mental, and emotional aspects, leading to improved overall well-being.
Skill Level
Jivamukti Yoga is typically considered to be of intermediate to advanced skill level, though it can accommodate practitioners of various levels with appropriate modifications. While it can be physically vigorous, which is great for the physical health benefits, there’s also a real focus on meditation, as chanting can be a big feature of jivamukti.
#7 Power Yoga
History
Power yoga is one of the more contemporary types of yoga that has developed over the last few decades.
It is a general term that describes any style that is vigorous. This is one of the different approaches that has more of an emphasis on exercise as opposed to the spiritual or mental aspects.
As you can imagine, power is the best yoga for toning and building muscle due to its vigorous movements. Being one of the types of yoga that is usually based on vinyasa, it is parallel with the style of flowing movements.
Benefits
As power yoga is a more intense form, there are various benefits such as:
- Adaptable: No two classes are the same as this general style can be continually adapted and changed.
- May aid weight loss: Due to its intensity, the power style is a great way to get in shape and reap all of the physical benefits of yoga.
- Improve heart health: The vigorous pace and flowing movements in power yoga provide a great cardiovascular workout.
Skill Level
Overall, this is a yoga form that is essentially faster, more dynamic, and deals with a lot of flexibility. For these reasons, it is generally considered an intermediate to advanced form of yoga.
#8 Iyengar Yoga
History
Iyengar Yoga, developed by B.K.S. Iyengar, emerged in the mid-20th century as a distinctive form of Hatha Yoga. Iyengar emphasised precise alignment, the use of props, and the importance of holding poses for extended periods, which helped make yoga accessible and effective for practitioners of all levels and abilities. His approach has significantly influenced modern yoga practice and education.
Benefits
- Improved Alignment and Posture: Iyengar Yoga focuses on precise alignment and the use of props to help practitioners achieve correct posture, which can alleviate and prevent musculoskeletal issues and improve overall body alignment.
- Increased Flexibility and Strength: Through its detailed and precise approach, Iyengar Yoga enhances flexibility and builds strength in both major muscle groups and stabilising muscles, contributing to better functional fitness.
- Enhanced Focus and Mindfulness: The attention to detail and deliberate pacing aid in mental concentration and mindfulness, helping practitioners develop a deeper awareness of their body and breath.
Skill Level
Iyengar Yoga accommodates all skill levels, from beginners to advanced practitioners. Its emphasis on precise alignment, detailed instructions, and the use of props allows individuals to gradually develop their practice, making it accessible while still offering challenges for those with more experience.
#9 Kali Ray TriYoga
History
Created by yogini Kaliji, this style of yoga is largely based around a fixed unchanging set of postures and sequences. This timeless structure makes it a great choice for beginners who want to start with the basics; the sequences consist of various yoga poses, hand gestures and breathing techniques to enhance mental wellbeing and to practice mindfulness.
Kali ray triyoga also focuses on spinal alignment and incorporates movements that mimic wave-like actions, making it a good practise if you’re struggling with back pain or if you’re somebody who works at a desk and wants to work on your posture.
Benefits
- Balanced Integration of Body, Breath, and Mind: Kali Ray TriYoga emphasises the integration of movement, breath, and mental focus, promoting a deep sense of inner balance and well-being.
- Enhanced Flexibility and Strength: The practice incorporates flowing sequences and dynamic postures that build strength and flexibility, improving overall physical fitness and body awareness.
- Stress Reduction and Relaxation: Through its focus on breath awareness and meditative flow, Kali Ray TriYoga helps reduce stress, enhance relaxation, and develop a calm, centred mind.
Skill Level
This is considered the best type of yoga for beginners as you can practice popular poses at home. Although this style of yoga has a set routine, your classes will vary with just the basics consisting of 108 poses.
To compare yoga styles, this differs from #8 on our styles of yoga list (iyengar), as there is no emphasis on perfection, rather the opposite as Kaliji describes her yoga practice as something of individual success.
She said, “The pose does not have to be perfect to have the energy start moving” and therefore, there is no pressure of perfection, but more on energy flow.
#10 Kundalini Yoga
History
Kundalini yoga has entered a more mainstream sphere and gained quite the celebrity following in recent years. A popular ambassador for this kind of yoga is English comedian Russell Brand. He opens up about how yoga changed his life from a history of addiction to tranquillity.
Benefits
- Enhanced Energy and Vitality: Kundalini Yoga focuses on awakening and harnessing the body’s latent energy through specific techniques, leading to increased vitality and a heightened sense of well-being.
- Improved Emotional Balance: The practice incorporates meditation, breathwork, and dynamic movements to help release emotional blockages, reduce stress, and cultivate a more balanced and positive emotional state.
- Heightened Spiritual Awareness: Kundalini Yoga aims to elevate consciousness and deepen spiritual connection, fostering greater self-awareness and a profound sense of inner peace.
Skill Level
Kundalini is not the best type of yoga for beginners as it requires a lot of practise and incorporates some challenging breathing exercises. This yoga style is spiritually focused and brings attention to breathing as a technique of improving mental clarity and stability when performing this practice.
One of these breathing exercises is alternate nostril breathing; this consists of breathing out of each nostril individually, in sequence. If you try this, you’ll realise this is pretty difficult.
#11 Anusara Yoga
History
Anusara yoga is another type of yoga that takes inspiration from the hatha style, it is a modern form of yoga that came about in the 1990s.
It takes aspects of traditional yoga and adapts them into a more health focused, western orientated format. It was founded by an iyengar yoga instructor and is based on the “Universal Principles of Alignment”, a set of philosophical values which underpin the style.
The principles are important to this yoga style, anusara preaches the philosophy that we are all ‘inherently good’ and the values give an insight into how to align your body, heart and mind, all of which encourage good health.
Benefits
- Alignment and Safety: Anusara Yoga emphasises precise alignment principles, which helps practitioners perform poses safely and effectively, reducing the risk of injury and enhancing overall physical benefits.
- Heart-Centred Practice: The practice integrates a focus on the heart and positive affirmations, fostering a deeper connection to one’s inner self and promoting emotional well-being and personal growth.
- Community and Connection: Anusara Yoga often emphasises the importance of community and shared values, creating a supportive and inclusive environment that enhances social connection and fosters a sense of belonging.
Skill Level
There are lots of different types of yoga classes but choosing anusara will place you in an upbeat and friendly atmosphere, all the while being welcomed at any level of ability.
Although anusara takes a lot of its basis from the hatha style, it also incorporates key aspects of vinyasa yoga by smoothly transitioning from one posture to the next. The combination of these styles makes it perfect for those looking for an unrestricted style of yoga.
#12 Tibetan Yoga
History
As you’ve probably guessed, this form of yoga originated in Tibet, also often called the 5 Tibetan Rites.
This ancient type of yoga is laid out in a system that is over 2500 years old, first published in 1939 in a book called The Eye of Revelation.
Tibetan combines specific types of yoga breathing with five exercises and meditation techniques, and is a type of yoga class advised for those who want a highly structured style of practise. The entire sequence only takes around 20 minutes, so it’s a good time-sensitive option.
Like kundalini yoga, tibetan aims to tap into the body’s energy or vortexes, these are what we may know as chakras. These dynamic exercises were thought to be used by monks in order to live longer, healthier lives and are still performed today to achieve the same goals.
Benefits
Like most styles, tibetan yoga can really improve health by increasing flexibility and strength in the muscles. Not only this, promoting a sense of calm in the mind is a huge aspect and is incorporated into every session.
- Energy Balancing: Tibetan Yoga practices, including specific breathing techniques and movements, aim to balance and harmonise the body’s energy, potentially improving overall vitality and well-being.
- Mindfulness and Meditation: It often incorporates deep meditation and mindfulness practices that enhance mental clarity, emotional stability, and spiritual growth.
- Holistic Health: Tibetan Yoga integrates physical postures with spiritual and philosophical elements, promoting a comprehensive approach to health that addresses the body, mind, and spirit.
Skill Level
This style of yoga uses the 5 Tibetan Rites, a series of basic yoga movements which makes it accessible for beginners. If you have a bit of room and around 15 minutes, give it a shot!
- Twirling (clockwise)
- Leg raises
- Dynamic Camel
- Moving table-top
- Downward dog to upward dog
As you can tell, these are pretty simple movements, making them a great way to start or end your day if you have limited space or time.
#13 Ashtanga Yoga
History
One of the different yoga styles on this list has a name like no other, the Sanskrit word “ashtanga” means “eight-limbs” when translated into English. It refers to the 8 practices that were identified by yoga masters as being key to all types of yoga.
Similarly to Vinyasa, Ashtanga movements flow from one to the other, offering a highly energetic form of yoga and one which inspires many modern exercise-based power yoga sequences.
With so many different types of yoga practices, this one really stands out as your classes will not typically be led by an instructor. Instead the students memorise the sequence and perform it without any instruction, the instructor is then free to walk around the room correcting any faulty postures.
Benefits
- Structured Routine: Ashtanga Yoga follows a specific sequence of postures and breathing techniques, providing a clear and disciplined structure that helps build physical strength, flexibility, and endurance.
- Enhanced Mental Focus: The practice of synchronising breath with movement (vinyasa) in Ashtanga Yoga promotes concentration and mental clarity, fostering a meditative state that enhances mental resilience and focus.
- Detoxification and Purification: The vigorous nature of Ashtanga Yoga, combined with its emphasis on internal heat generation, supports the body’s natural detoxification processes, helping to flush out toxins and improve overall health.
Skill Level
Ashtanga yoga is generally suited for individuals who already have a solid foundation in yoga, as it involves a demanding and dynamic sequence of poses that requires physical strength, flexibility, and endurance. However, modifications can be made to accommodate varying skill levels.
#14 Kripalu Yoga
History
Kripalu yoga was founded as a variation of hatha yoga in the 1960s and prides itself on its inclusivity and accepting atmosphere.
This is one of the styles of yoga that provides a great opportunity for its students to explore their own relationship with yoga.
When discussing the different types of yoga and their benefits, we have to mention the significance kripalu places on practicing its philosophies and values in your daily life, as well as in the yoga studio.
It offers a contemporary approach to the ancient forms of yoga, making it a historic yoga style that has been adapted for modern day practice. Kripalu offers a gentle approach with an interesting history behind each movement.
Benefits
- Holistic Wellness: Kripalu yoga emphasises mindful awareness and self-acceptance, promoting overall mental, emotional, and physical well-being.
- Adaptive Practice: It accommodates all levels of experience and physical abilities by focusing on individual needs and allowing for modifications in poses.
- Stress Reduction: Through its emphasis on breath work, meditation, and gentle movement, Kripalu yoga helps reduce stress and fosters a deep sense of relaxation and inner peace.
Skill Level
Kripalu provides a diverse, individual practise; it is often adapted to people’s needs and limitations, like age or disability – so this style of yoga has its door open for everybody. While each class is unique, they all often begin with types of yoga breathing exercises which are typically led by an instructor who will help guide the students.
#15 Tantric Yoga
History
Tantric yoga, also known as tantra yoga, is an ancient form of yoga that’s been practised in India and Tibet for thousands of years. It’s another style of yoga that is spiritual-oriented and aids its students in reaching self-enlightenment.
There’s a big philosophical element to tantric yoga, so if you’re only looking to do yoga as a workout, this might not be the one for you. However, if you are interested in the spiritual aspect, tantric is perfect and is one of the most popular types of yoga for engaging with your spirituality.
Tantric yoga is all about raising self-awareness and unlocking energies to achieve enlightenment. Although when you compare yoga styles to this it can seem intimidating, tantric yoga is calming and is good for soothing anxiety and stress.
Benefits
- Enhanced Awareness: Tantric yoga fosters deep self-awareness and mindfulness by integrating breath control, meditation, and specific postures.
- Energy Flow: It emphasises the awakening and balancing of internal energy centers, leading to improved vitality and a heightened sense of well-being.
- Spiritual Growth: The practice supports profound spiritual development by exploring the connection between the mind, body, and consciousness, often leading to transformative insights.
Skill Level
Tantric yoga is more suitable for advanced levels as it often requires a deeper understanding of both physical and spiritual practices. It integrates complex techniques involving meditation, energy work, and advanced postures, making it beneficial for those with some experience in yoga who are seeking a more profound spiritual journey.
This is one of the types of yoga with a different class dynamic; instructors of tantric don’t tend to explain or give direction to the students, instead they simply lead the session and emphasise that the postures are a method of getting in-tune with your spiritual energies.
#16 Sivananda Yoga
History
Sivananda yoga, founded by Swami Sivananda in the mid-20th century, is rooted in traditional Hindu philosophy and integrates a holistic approach to physical health, mental clarity, and spiritual growth through a structured practice of asanas, pranayama, and meditation.
All sivananda yoga sessions involve the same twelve basic asana (postures). Sivananda requires that you master these postures before then adding in variations; therefore, it may be a yoga style that you build up to rather than attempting with no experience.
The sivananda technique is based around five basic points:
- Postures
- Types of yoga breathing
- Relaxation
- Vegetarian diet
- Meditation
By following these five aspects, you should be able to achieve a well-balanced, physical and mental state of well-being in the eyes of the sivananda technique.
Benefits
- Holistic Health: Sivananda yoga promotes overall well-being by integrating physical postures, breathing exercises, and meditation to enhance physical, mental, and spiritual health.
- Increased Flexibility and Strength: The structured practice of asanas, combined with regular pranayama and relaxation techniques, helps improve flexibility, strength, and stamina.
- Mental Clarity: Through its emphasis on meditation and relaxation, Sivananda yoga fosters mental calmness, reduces stress, and enhances focus and clarity.
Skill Level
As this yoga style has a real focus on the spiritual side rather than physical, this makes it a good choice for complete beginners. The pace of Sivananda yoga is slow, which gives enough time for your body to progress through the movements, allowing you to adapt.
# 17 Bikram Yoga
History
Bikram yoga, developed by Bikram Choudhury in the 1970s, is a specific style of hot yoga featuring a standardised sequence of 26 postures and 2 breathing exercises designed to improve strength, flexibility, and overall health through a rigorous and heat-infused practice. It was first designed to replicate the heat and humidity of India in cooler countries.
Benefits
- Detoxification: The heated environment promotes sweating, which helps to flush out toxins from the body and improve skin health.
- Enhanced Flexibility and Strength: The consistent sequence of postures, practiced in a warm room, increases flexibility and builds muscular strength through sustained effort and deep stretching.
- Improved Mental Focus: The intense and disciplined nature of the practice fosters greater mental clarity, concentration, and stress relief through rigorous physical and mental endurance.
Skill Level
#18 Svaroopa Yoga
History
Svaroopa Yoga was developed by Swami Nirmalananda in the late 20th century as a therapeutic and restorative practice focused on releasing deep-seated tension and stress. It integrates precise alignment principles and supported poses to facilitate profound physical and emotional release, aiming to enhance overall well-being and inner peace.
Benefits
- Deep Relaxation: Svaroopa Yoga uses supported poses to facilitate profound physical and emotional release, leading to deep relaxation and stress relief.
- Improved Flexibility and Alignment: The practice focuses on releasing tension in the spine and core, enhancing flexibility and improving overall body alignment.
- Enhanced Well-Being: By addressing deep-seated muscle tension and fostering a sense of inner calm, Svaroopa Yoga promotes overall physical health and emotional balance.
Skill Level
Svaroopa Yoga is accessible to practitioners of all skill levels, including beginners, as it emphasises gentle, supported poses and precise alignment to facilitate deep relaxation and release. The focus on using props and modifications allows individuals to practice safely and effectively, regardless of their physical condition or experience level.
#19 White Lotus
History
White lotus yoga is based on the ashtanga style and attempts to unite a physical element with types of yoga breathing exercises and meditation. This style refers specifically to the yoga practised at the White Lotus foundation, they have studios all around the world and were founded in the 1960s.
The founder Ganga White describes the practice as:
“The most important purpose of yoga is to bring about a deep transformation of the individual – an awakening of intelligence that is free of dependencies and romantic beliefs and ready to meet the accelerating challenges of the 21st century.”
Benefits
- Enhanced Physical Fitness: White Lotus Yoga integrates dynamic postures and breath control to build strength, flexibility, and endurance.
- Increased Mental Clarity: The practice incorporates meditation and mindfulness techniques that help improve focus, reduce stress, and cultivate inner peace.
- Holistic Well-Being: By combining physical, mental, and spiritual elements, White Lotus Yoga supports overall well-being and personal growth.
Skill Level
White Lotus Yoga is suitable for practitioners of various skill levels, from beginners to advanced. The practice offers a range of modifications and progressions to accommodate different abilities, allowing individuals to advance at their own pace while benefiting from its comprehensive approach to physical and mental well-being.
#20 Yin Yoga
History
A slow-paced style of yoga, yin yoga has its roots embedded in China. It has a whole range of positives for both body and mind and is great for pressing pause on a busy lifestyle.
The name refers to the concept of yin and yang, which you may have heard of before. Yin and yang is a Taoist philosophical idea that suggests that yin and yang are opposed, but may pose a complimentary force on nature.
Yin refers to unmoving and being static, whilst yang is the opposite, representing movement and flow. Taoism, and yin yoga suggests you need to balance these two aspects in order to reap the benefits of this practice.
Benefits
- Deep Tissue Release: Yin Yoga targets deep connective tissues and fascia through long-held, passive poses, promoting increased flexibility and joint health.
- Enhanced Relaxation: The practice encourages deep relaxation and mindfulness by holding poses for extended periods, which helps reduce stress, anxiety, and calms the nervous system.
- Improved Energy Flow: By stimulating the body’s meridian lines, Yin Yoga supports the balanced flow of energy, contributing to overall health and well-being.
Skill Level
Yin Yoga is accessible to practitioners of all skill levels, including beginners, as it involves gentle, passive poses held for longer durations. Its focus on relaxation and deep stretching allows individuals to practice at their own pace, making it suitable for those looking to enhance flexibility and mindfulness regardless of their experience.
#21 Integral yoga
History
Integral yoga is another gentle and relaxed form of yoga. It was founded in 1966 and was one of the first yoga styles to gain mainstream success in the West. The name comes from the goal of integrating the mind, body and spirit into one harmonious relationship.
This kind of yoga is a system that combines the 6 divisions of yoga, this being hatha, raja, bhakti, karma, jnana and japa.
Benefits
- Holistic Approach: Integral Yoga integrates physical postures, breathing techniques, meditation, and philosophy, promoting overall well-being and personal growth.
- Enhanced Balance and Flexibility: The practice improves physical strength, flexibility, and balance through a combination of asanas and mindful movement.
- Mental Clarity and Calm: By incorporating meditation and breath work, Integral Yoga fosters mental clarity, stress reduction, and a deep sense of inner peace.
Skill Level
Integral Yoga is designed to be inclusive and accessible for practitioners of all skill levels. It offers a balanced approach that combines physical postures, breath work, meditation, and philosophical teachings, allowing individuals to engage with the practice at their own pace and level of experience.
#22 Restorative Yoga
History
Restorative yoga aims to promote deep relaxation and healing by using props to support the body, allowing for gentle stretches and mindfulness that help reduce stress and restore balance. It is one of the newer forms of yoga, founded only in 1995 and is based around holding poses for extended periods of time. The aim is to hold poses without straining any part of your body, this should then allow you to relax effectively while in position for as long as possible.
Benefits
- Reduces Anxiety & Stress: The poses performed in restorative yoga work to engage the nervous system which triggers a relaxation response. As you can imagine, restorative yoga is great if you’re looking for the best type of yoga for anxiety or dealing with stress and finding it hard to relax.
- Enhances Flexibility: The gentle stretches and prolonged poses increase flexibility and promote overall muscle relaxation without strain.
- Improves Sleep Quality: Restorative yoga can enhance sleep by promoting relaxation and calming the nervous system, making it easier to fall asleep and stay asleep.
Skill Level
Restorative yoga takes determination and patience, making it a more advanced form of yoga and something beginners should build up to. However, as long as you have poise and are somebody who can build up to greatness, this will be one of the styles of yoga you will enjoy and commit too.
As one of the more inimitable types of yoga classes, restorative yoga is like no other as your tutor could have you stay in position for 5 minutes! If you’ve ever taken part in any kind of yoga, whether that be a style of hot yoga or a spiritually centred session, holding positions is hard work.
#23 ISHTA Yoga
History
The name of this style of yoga comes from an acronym standing for “Integrated Sciences of Hatha, Tantra, and Ayurveda”, this should give you a clue as to what ishta entails and denotes. Incorporating the hatha and tantric styles, and combining different types of yoga classes into one is the main objective.
Ishta yoga tries to promote a sense of self-confidence in the student and is really focused on the individual’s ability level. Further, ishta combines the physical aspects of hatha yoga, with the more meditative and spiritual aspects of tantric yoga.
Benefits
- Personalised Practice: Ishta Yoga tailors practices to individual needs and goals, blending various techniques to address specific physical, mental, and spiritual requirements.
- Enhanced Spiritual Connection: The integration of different yogic traditions and practices fosters a deeper personal connection to spiritual growth and self-awareness.
- Balanced Well-Being: By combining asanas, breath work, meditation, and philosophical teachings, Ishta Yoga supports comprehensive health and harmony across body, mind, and spirit.
Skill Level
Ishta Yoga is designed to accommodate practitioners of all skill levels, from beginners to advanced. Its adaptable approach allows individuals to explore various techniques and practices at their own pace, making it accessible while still offering depth and challenge for more experienced practitioners.
#24 Phoenix Rising Yoga Therapy
History
Phoenix Rising Yoga Therapy was developed in the late 1980s by Michael Lee, who combined principles of yoga, psychology, and bodywork to create a holistic approach to healing. It emphasises the mind-body connection and uses guided practices to help individuals explore their emotions and experiences, fostering personal growth and self-awareness through movement and mindfulness.
Benefits
- Deepens Emotional Awareness: This form of yoga helps individuals uncover and process emotions, promoting emotional healing and resilience.
- Supports Physical Well-Being: Although the focus of this practice is more about the mental and emotional aspects, the practice still incorporates gentle movement and stretching, aiding in physical relaxation and flexibility.
- Fosters Personal Growth: Combining yoga and therapeutic dialogue means participants gain insights that encourage personal transformation and empowerment.
Skill Level
Phoenix Rising Yoga Therapy is designed to be accessible for all skill levels, from beginners to advanced practitioners. It focuses more on personal exploration and self-awareness than on physical ability, allowing individuals to engage with the practice at their own pace and comfort level.
Before You Go!
Hopefully now you know the ins and outs of different types of yoga and their benefits which will assist you in making an informed decision on which one (or ones) are for you – we encourage trying a few out!
Although yoga is a universal form of exercise, you can choose a specific style to suit your goals and current lifestyle and this forms the beauty of yoga and its adaptability.
Get started with our Level 3 Diploma in Teaching Yoga or download our course prospectus to see what exactly we have to offer.
