A beginner’s guide to differentiating between different types of yoga
On this Yoga Day, if you feel inspired and have decided to finally start doing yoga, let us start by saying, good decision. But have you figured out what kind of yoga is best suited for you? Ashtanga, Iyengar or Power Yoga? And what is the difference between hot yoga and Vinyasa?
Before you get too stressed out trying to figure the right yoga class for yourself, here’s a brief list of the different kinds of yoga and what they are all about.
- by Saloni Dhruv, photos from Getty Images
Hatha Yoga
It is all about the basics in Hatha Yoga that requires you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga.
Best for: Beginners. Because of its slower pace, hatha is a great class if you’re just starting to practice yoga.
Yin Yoga
Want to meditate and find your zen and flexibility? Then this meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might get you hooked.
Best for: For anyone who needs to stretch and unwind.
Bikram
Bikram yoga consists of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. Prepare to sweat it out.
Best for: Amateurs who are just starting out yoga.
Hot Yoga
Hot yoga is similar to Bikram yoga as it is practiced in a heated room, but it’s not just constrained by the 26-pose Bikram sequence.
Best for: People who love sweating it out with a tough workout session.
Restorative
While it may feel like you’re not doing much in a Restorative yoga class, but that’s the whole point of this practice. The mellow, slow-moving practice with longer holds gives your body a chance tap into your parasympathetic nervous system, allowing you to experience deeper relaxation.
Best for: Anyone who has a hard time slowing down, people who experience insomnia or struggle with anxiety.
Ashtanga
Looking for a challenging approach towards yoga? Try Ashtanga yoga. Consisting of six series of non-stop sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat. The catch is that you’ll perform the same poses in the exact same order in each class.
Best for: Perfectionists who like to follow strict routine and guidelines.
Kundalini
You’ll perform kriyas —repetitive physical exercises coupled with intense breathing — while also chanting, singing and meditating.
Best for: People looking for a spiritual practice.
Power Yoga
Most athletic form of yoga, it is based on the sequence of poses in Ashtanga yoga, at a rapid pace. Power yoga builds upper-body strength as well as flexibility and balance.
Best for: Anyone who wants to tone and strengthen their body.
Iyengar
In Iyengar yoga, you’ll get into the precision and detail, as well as your body’s alignment, in each pose. Props – from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time.
Best for: Detail-oriented yogis, if you like to geek out about anatomy, movement and form, you’ll love Iyengar.
Vinyasa
This practice links movement and breath together. Be prepared for your heart rate to rise while performing this yoga as you won’t have to linger for on in each pose.
Best for: High intensity interval training lovers, because of its fast pace. Runners are also drawn to Vinyasa class because of the continuous movement.