What’s The Right Yoga Style For You?

There is Hatha, Vinyasa, Ashtanga, and hot yoga just to name a few, but how many types of yoga are out there? And how do I pick one? - if these are the questions in your mind this easy guide might be what you have been looking for!

This article explores the origin of Yoga, the different practices you can find, and who can benefit from them.  

Origin

Yoga is a practice that can be traced back to 5000+ years ago in the Indus Valley civilisation; over the centuries, the basic practices of yoga have developed into different styles, adaptations, and isolated techniques. The word “yoga” derives from the Sanskrit word ‘योग” meaning union, the practice is meant to help us gain insight into ourselves and attain self-realisation.¹

In the modern Western world, commercialised yoga repurposes itself as a form of exercise and mindfulness practice known for its physical and mental benefits.² It has been shown to help and provide some relief in various conditions, such as the following: 

• Musculoskeletal conditions, eg. Carpal tunnel, tendinitis, muscle strain, or injuries^3,4,5
• Cardiopulmonary conditions eg. Hypertension, Chronic Obstructive Pulmonary Disease (COPD), Arrhythmias^6,7
• Rheumatological conditions eg. Rheumatoid arthritis, Lupus, Osteoarthritis^8,9
• Autoimmune conditions eg. Hashimoto Thyroiditis, Multiple Sclerosis, Lupus^10,11,12,13
• Mental health conditions eg. Depression, Anxiety, Post Traumatic Stress Syndrome (PTSD)¹⁴

Yoga has been described as a suitable intervention for at-risk groups, such as young adults with mental health problems, children, and pregnant women. The above are only a few examples of conditions that may benefit from a regular yoga regime or intervention. This does not mean that a healthy person may not see the benefits of the practice. Yoga practices include exercises testing and improving balance, flexibility, joint and muscle strength, and mindful breathing, making them great for everyone, including babies.¹ 

Types of Yoga

The common types of Yoga that you can find in studios and gyms stray from the self-reflective and purely meditative role of the practice and cater to different levels of flexibility and fitness. Below, we explore the most common ones you may run into and who they are for.

1.) Hatha Yoga: “Ha” means “sun” and “Tha” means “moon”. Hatha yoga represents the balance and progression of the sun and the moon. It is a gentle and slow-flowing form of yoga, incorporating steady breathing in each pose. Between poses, you will often return to a standing position to rest, breaking the flow from position to position.

Although this can make the sequence feel fragmented, it makes this practice great for beginners and anyone with arthritis and fibromyalgia. Incorporating focus on slow breathing in each pose is a great practice of mindfulness for those who have anxiety, depression, or are simply going through a stressful time.^15,16

2.) Vinyasa yoga, also known as flow yoga, opposes Hatha yoga. During Vinyasa, the practitioner goes through a series of planned poses, quickly transitioning between each one, synchronising breaths with movements, and pausing at moments- the classic Sun Salutation sequence is an example of Vinyasa yoga. The flow is there to create a meditative effect while engaging the body in a low-impact cardio routine. The classes can be slow or fast-paced and may include advanced poses or be alignment-oriented, that is to be checked with the teacher or studio, as Vinyasa is open to all levels, from beginner to expert.¹⁷

3.) Ashtanga yoga, ‘Asht’ meaning eight, and “anga” meaning limb, combines the eight ‘limbs’ or components of the philosophy of yoga: moral code, self-discipline, posture, breath control, sense withdrawal, concentration, meditation and oneness with self. With the help of a teacher, during classes, you will go through a sequence of 26 set poses at your own pace. Ashtanga yoga is more strenuous and a test of flexibility, balance, stamina, and breathing. It is complicated, precise, physically challenging, and more suitable for advanced yogis and athletes. This practice is great if you want to build physical strength, balance, and focus.¹⁸

4.) Hot yoga is similar to Ashtanga Yoga, but classes are held in rooms over the temperature of 32° C, which allows muscles to warm up quickly and truly test your mobility. The challenging conditions of hot yoga require students to take extra care of themselves by hydrating before and after, and sometimes stretching in preparation. However, the addition of high temperatures to difficult Ashtanga poses makes hot yoga only suitable for advanced yogis. Some may experience adverse effects during practice such as dizziness, nausea and light-headedness.¹⁹

5.) Power yoga, popularised in the 80’s, is a derivation of Ashtanga yoga. It requires the same amount of athleticism as it features the same 26 challenging poses, but it gives the teacher and students the freedom to switch up the sequence and change the order of the poses performed. It is not recommended for anyone who is not in optimal shape, is pregnant, or has chronic conditions.²⁰

6.) Iyengar, developed by BKS Iyengar, focuses on proper alignment and precise poses. It focuses on poses and breathwork to build strength, stamina, and flexibility. In this practice, it is common for teachers to instruct you to hold your poses for minutes longer than other practices (average of five breaths), which gives you the time to correct alignment and help strengthen your core, muscles and improve your posture and flexibility.²¹

A study found that those with chronic respiratory conditions experienced lower levels of fatigue with this practice.²² Iyengar yoga also showed lower blood pressure and slower heart rate, which may be beneficial to some with cardiovascular conditions.²³ Iyengar yoga welcomes all levels, ranging from beginners to advanced. 

7.) Kundalini yoga made its way to the West in the 1970s. The main aim of this practice is to increase self-awareness and unblock your chakras, relieving obstacles in the way of self-growth. Kundalini yoga incorporates breathwork, chants, meditation, relaxation, and stretching. The main goal of Kundalini yoga is to be a vehicle towards a spiritual awakening.²⁵

The meditative practice has also been shown to decrease levels of anxiety and depression^25,26 and improve mood and age-related cognitive impairment.²⁷ There are a lot of reasons for people to practice Kundalini Yoga, physical benefits and mental benefits. Kundalini Yoga is a type of yoga that can be more inclusive and accessible for those with lower or limited mobility, such as the elderly; however, this should be checked with the studio or gym. 

8.) Restorative yoga is a restful practice in which you slow down and allow passive stretching. It allows your body to relax, release tension, and focus on breathwork to raise awareness of sensations such as tightness or relief through the body. Restorative yoga lessons may provide you with props such as blocks or bolsters to allow for support and eliminate strains.

During this practice, you will often be seated or lying on your mat, focusing on each stretch for several minutes. Restorative yoga is a great way to relieve stress and try restorative stretches.²⁸ It can be a beneficial exercise for those with lower back pain²⁹ and it has been found to reduce stress.³⁰ Restorative yoga is open to all levels of practice. 

9.) Yin incorporates Chinese medicine with traditional poses. Yin yoga is a gentle form of yoga, featuring deep stretches and encouraging stillness in the body and mind by holding poses and postures for longer periods of time to aid self-reflection. It contrasts Ashtanga and Vinyasa practices, which are physically active and engaging.

Yin yoga has also been found to decrease levels of anxiety and stress, both short-term and long-term, in the student population.  Focusing on breathing and incorporating low-impact movements, is beneficial for anyone with physical injuries and looking to improve mobility and posture.³¹

10.) Kripalu Yoga is a gentler version of Hatha Yoga with a focus on meditation and physical healing. It teaches a practice of meditation that can be carried into daily life, in which students observe their thoughts without judging them or letting them affect how they view themselves; it teaches them self-compassion. It has been found beneficial to treat PTSD symptoms in war veterans. Due to its more relaxed nature, it can be a great practice for the elderly, those who are overweight with limited mobility, and those with arthritis.³²

Summary 

In conclusion, yoga offers a diverse range of styles that cater to various physical, mental, and spiritual needs. From the gentle, restorative practices of Hatha and Yin Yoga to the vigorous and dynamic flows of Vinyasa and Ashtanga, there is a yoga style suitable for everyone.

Whether you seek to enhance flexibility, build strength, reduce stress, or deepen your self-awareness, integrating a regular yoga practice into your routine can provide profound benefits. By exploring different styles and understanding their unique benefits, you can find the perfect practice to support your holistic well-being and personal growth.