8 Types of Yoga and their benefits

Yoga, meaning union, is a tool used to allow us to connect to the divine, however, we may define that. One of the many benefits of this practice is that yoga comes in so many shapes and sizes, there is a practice for everyone. Here we layout 8 types of yoga so that you might find the practice that brings you into union.

8 Types of Yoga

Vinyasa yoga

Vinyasa classes are known for their fluid, movement-intensive sequences using the breath to guide you in and out of poses. A traditional vinyasa class offers a wide variety of postures and sequences, creating a unique experience every time you step on your mat. If you tend to get bored easily in class, enjoy variety, and like to flow from one posture to the next, then you’re sure to love Vinyasa yoga!

Hatha yoga

Hatha yoga is a generic term that refers to any type of yoga that teaches physical postures. A class described as “Hatha” generally means that you will receive a gentle introduction to basic yoga postures and practice them at a slower pace than in a Vinyasa class. Hatha classes are great if you are new to yoga or don’t want to work up a sweat but still want to leave class feeling relaxed and limber. 

Iyengar yoga

Iyengar is a meticulous style of yoga, with strict attention to finding proper alignment in a pose. Iyengar uses an array of yoga props–blocks, blankets, straps, and bolsters–to help students find proper alignment in each posture. Rather than flowing in and out of postures, you will hold postures for longer periods of time in an Iyengar class which can be both mentally and physically challenging. 

Kundalini yoga

Compared with other forms of yoga, Kundalini yoga is more of a spiritual practice. Kundalini yoga involves chanting, singing, breathing exercises, and repetitive poses with the goal of awakening your Kundalini energy.  Like all forms of yoga, Kundalini helps alleviate stress and anxiety but Kundalini practitioners also report improved cognitive function and spiritual enlightenment. 

Ashtanga yoga

Ashtanga is a rigorous style of yoga that follows a specific sequence of postures and is similar to Vinyasa yoga, as each style links every movement to your breath. The difference is that Ashtanga always performs the exact same poses in the exact same order. If you like a sweaty, physically demanding practice and also enjoy following a set routine, you will love Ashtanga yoga.

Bikram yoga

Hotter than hot yoga, Bikram yoga is a 90-minute class practiced in a studio heated to approximately 105 degrees, with 40% humidity. You will sweat like never before as you move through the set 26-posture sequence and it’s as much of a mental challenge as it is a physical one. There is no music to distract you as you hold each posture for 30-60 seconds but you can expect to gain strength and flexibility as you detoxify (read: sweat!).

Yin yoga

Yin yoga is a slow-paced, passive style of yoga that incorporates long holds and deep breaths to target the deepest tissues of the body.  By holding poses for longer durations, you are able to release deep fascia layers as opposed to just targeting primary muscle groups as you do in other styles of yoga. Explore the sweet serenity that comes from stillness and try a Yin yoga class. If you typically gravitate toward a more intense practice, we invite you to try our “Vin Yin Flow” or “Mindful Flow” classes which are a wonderful balance of movement and stillness.  

Restorative yoga

Restorative yoga is the ultimate way to relax, unwind, or soothe frayed nerves. Restorative classes use bolsters, blankets, and blocks so you can experience the benefits of a pose without having to exert any effort. By allowing for longer holds, without exerting effort or force, Restorative yoga helps your body tap into its parasympathetic nervous system, enabling healing at a deeper level. A good restorative class is more rejuvenating than a nap but don’t take our word for it, try one for yourself!

Which style do you choose?

Taking a variety of classes is always a good idea as it helps prevent repetitive stress injuries, boredom, or burnout. If you find yourself constantly gravitating toward intense forms of exercise in general, consider seeking out a Yin or Restorative class to help create balance. Similarly, if you always choose slower forms of movement, consider challenging yourself with a Vinyasa (or another more vigorous style) class. 

Best styles for beginners

If you are new to yoga, slower-paced yoga like Hatha, Yin, or Restorative is a great way to get familiar with postures. More important than the style of yoga you choose, is that you practice with a knowledgeable and skilled instructor who can help you with your form and alignment. Ohana instructors are seasoned professionals who can support you with verbal cues and hands-on assists to ensure you have a safe and enjoyable experience.

Try out the Ohana All-Access experience with our new student intro offer of 30-days for just $99.