Yoga is an ancient practice derived from Indian philosophy. It is believed to connect the mind and body and improve overall well-being. Learn more about the different types of yoga.

Starting something new can be intimidating, especially if you are unsure about what you’re starting. For those interested in yoga, it can be overwhelming as more and more types of yoga are being created to cater to different philosophies.

The six types of yoga described below are the foundation for most of what’s available these days, and their descriptions will give you the basic knowledge you need to help when picking classes.

History of Yoga

Yoga describes an eight-limbed path to enlightenment defined by Patanjali’s “Yoga Sutra.” Asanas, or poses, are the physical practice we call yoga, but they are only one limb of that path.

This is why pranayama (breathing exercises), meditation, and other philosophical practices are often included in yoga classes. They help introduce you to more than one limb of yoga. Some of these are mentioned in the descriptions below.

Hatha yoga is considered the foundation for all yoga styles and refers to any practice that combines asana, pranayama, and meditation.

Typically, these classes have a slightly slower pace, but you can always ask the instructor how vigorous the flow is before jumping in. Since this type of yoga is the foundation for all yoga and tends to be a relaxing flow, Hatha can be great for beginners or those wanting a more meditative or even restorative practice.

“Vinyasa” has become shorthand for a number of things. Some teachers use it to refer to the sequence of poses:

  • Plank Pose
  • Chaturanga Dandasana
  • Upward-Facing Dog
  • Downward-Facing Dog

Teachers may even say, “Take a vinyasa” when referring to it. Vinyasa is from the Sanskrit nyasa, meaning “to place,” and vi, meaning “in a special way.” What “to place in a special way” refers to is how we get from one pose to the next and the breathing that goes with our movements.

For most classes with the word “vinyasa,” you can bet on a pretty active and intenseTrusted Source class with a fast and continuous flow from one pose to the next, including a lot of sun salutations. These classes will also ask you to focus on breathwork and cultivating awareness when linking one movement to the next. These classes are good for those who want a workout but also want to explore some of the more traditional aspects of yoga, like pranayama and being present.

Power yoga — a unique vinyasa practice that doesn’t focus on breathwork and meditation — is a vigorous, vinyasa-based flow taught in many gyms.

B. K. S. Iyengar developed this meticulous type of yoga. This practice is all about balancing flexibility and strength through proper body alignment. Studios where it’s taught typically have many props — blankets, blocks, straps, etc. — to help people of all ages, flexibility, and abilities find the perfect alignment for their bodies.

The poses are generally held longer, but the support of props and attention to alignment make this a beneficial practice for those overcoming injury.

Hot yoga can essentially be any type of yoga done in a heated room, typically 104 degreesTrusted Source. In general, hot yoga classes are vinyasa classes held in heated rooms. These classes will, of course, cause practitioners to sweat a lot and can require breaks during the first few classes.

Your muscles can become very warm in these classes, which may help with improving flexibility. However, you also want to be careful, as it can be easier to pull a muscle when they are much warmer than usual.

Ashtanga yoga was introduced to the world by Sri K. Pattabhi Jois. There are three different “series” taught in Ashtanga. These are the primary series, intermediate series, and advanced series, though the advanced series is sometimes broken down even further in current practice.

Each series performs posesTrusted Source in unvarying sequence until you and your instructor feel as though you are ready to move on to the next series. This type of yoga requires strength, endurance, and a commitment to practicing a few times a week.

Kundalini is all about awakening your kundalini energyTrusted Source, or shakti, which is the primal energy thought to sit at the base of the spine.

This is a more spiritual practice, and there will be more chanting, meditation, and breathing in this class than in others. This can be a little out there for the practitioner who doesn’t fully embrace the philosophy of Shakti and all that comes with it. However, it can be fun for the person who wants to chant, learn mantras, and find out more about lesser-known hatha practices, like mula bandha (“root lock”).

Yoga is for all abilities and bodies

Yoga is an inclusive form of exercise that can be adapted to your individual needs. Each pose can be modified to your comfort level. For example, some poses can be done seated or include a prop, such as a cushion, to assist you.

Learn more about what adaptive yoga is, what equipment may help, and how you can find a class that is right for you.

Yoga is an ancient Indian practice that is believed to connect the mind and body and improve overall well-being.

If you are new to the practice, it may be overwhelming to know where to start, as there are so many types of yoga. However, understanding the basic foundational elements can help you determine which types may suit your lifestyle and health needs the best.