8 Dierent Types Of Yoga: From Vinyasa To Kundalini

builtlean.com/2013/05/15/types-yoga/

Kristin Managing Editor 5/15/2013

You might have a solid strength and cardio program, you

might pay attention to your diet and eat clean, but do you
take time to work on your mobility or balance?

Mobility (exibility) training and balance are important

aspects of tness that are often under-appreciated and
neglected. As we age, we lose both exibility and balance.1
Improving your mobility can have signicant benets for your
posture, lifting form, and strength, all while reducing injuries.

One of the best ways to improve your mobility, core strength,

and balance is Yoga.2 Because there are a number of
dierent types of yoga, it helps to know a little bit about each
before deciding what type of yoga 3 works best for you and
your training program.

Top 8 Dierent Types of Yoga: What To

Expect in Class
Types of Yoga #1 Hatha Yoga

In Sanskrit, Hatha means force. It describes the physical

practice of yoga, so all other types of yoga fall under the category of Hatha.4

If you see Hatha Yoga on a class schedule, it means youll nd a slower-paced class with little-to-no ow between
poses. Its a gentle class thats perfect for beginners or the after-work yogi looking to wind-down. Here, youll learn
basic postures, breath work, relaxation techniques, and meditation.

Types of Yoga #2 Vinyasa

This style of yoga links movement with the breath, creating owing postures that smoothly transition from one to the
next. In Sanskrit, the word vinyasa means connection. Each movement connects with either an inhale or an
exhale. You can expect to move through a few sun salutations, warrior poses, balancing poses, back bends, and
seated stretches. Each class ends in savasana, which is the nal relaxation pose.

There is no strict format or sequence of poses in a vinyasa class, allowing for more creativity on the part of the
teacher. Some classes are more spiritual, incorporating breath work, chanting and meditation, while others are more
athletically-oriented. It depends on the instructor, so if one class doesnt suit you, try a dierent instructor.

Depending on the level, Vinyasa yoga can be gentle or rigorous. If youre a beginner, look for a gentle ow or a level
1 class. Learn the basics before moving on to more advanced classes (level 2 or higher).

Types of Yoga #3 Iyengar

Iyengar is an alignment-based style of yoga. These classes dont ow like vinyasa classes. Poses are held longer,
as you breath into a pose to nd more expansion. Instructors use of a variety of props, such as blocks, straps, and
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blankets, to make sure you nd the correct posture in each pose. Iyengar is a great style of yoga for individuals who
appreciate detailed instruction, or for those with injuries and who need a class that can accommodate their
limitations. Practicing Iyengar will help build strength, mobility, and stability.5

Types of Yoga #4 Bikram

Bikram yoga is best known for hot rooms and sweat dripping postures. This style of vinyasa yoga was developed by
Bikram Choudhury and is comprised of 26 postures performed in strict sequential order. Bikram chose these specic
postures because he believes they systematically challenge the entire bodythe organs, veins, ligaments, and
muscles.6 7

Types of Yoga #5 Ashtanga (aka Power Yoga)

Developed by K. Pattabhi Jois, Ashtanga yoga is considered a modern-day form of classical Indian yoga. Its also
known as Power yoga. Like vinyasa, movement and breath are linked. However, in Ashtanga, the movements are
predened. You move through four phasesan opening phase, one of six series, backbending, and inversions.
There is an element of progression in Ashtanga: if youre a beginner to the practice, youll start with the Primary
series. When youve mastered that series, you will graduate to a more dicult series and so on. Advancing through
the poses can take years or decades; however, the focus of the practice is not on advancement to more dicult
levels, rather, it is to maintain internal focus.8

If you enjoy a more structured, powerful practice that focuses on mastery of poses and progression to more
advanced levels, this could be a great style of yoga for you.

Types of Yoga #6 Jivamukti

More than just a movement practice, Sharon Gannon and David Life developed the practice as a lifestyle. It is a
physical, spiritual, and ethical practice that emphasizes animal rights, environmentalism, and veganism. There are
ve central tenets to the Jivamukti: shastra (scripture), bhakti (devotion), ahimsa (non-harming), nada (music), and
dhyana (meditation). 9

A typical class starts with a life lesson or intention, chanting, and breath awareness. It moves on to owing vinyasa
sequences and ends with relaxation & meditation. If youre looking for a style of yoga that oers spiritual and
meditative elements as well as physical benets, Jivamukti could be perfect.

Types of Yoga #7 Kundalini

Grounded in the Chakra system, Kundalini focuses on the breath (pranayama) and core work. Kundalini strives to
develop the mind, awareness, and consciousness. Each pose is associated with a dierent breathing technique that
is believed to intensify the eects of the posture.10

Kundalini is much more spiritual and meditative than other styles of yoga. It emphasizes breathing, chanting,
meditation, and hand gestures (mudras). Although this class often involves more sitting than other styles, it is still
physically demanding. This class oer both physical and mental challenges, as well as spiritual and meditative
elements.

Types of Yoga #8 Yin (aka Restorative)

This is a slow-paced style of yoga developed by Paulie Zink, a martial arts expert and Taoist yoga teacher. Here, the
poses are held for longer periods of time, about 5 minutes per pose. Holding a pose for this length of time is
believed to put stress on the connective tissue, enhancing circulation and increasing exibility. This style is believed
to improve the ow of qi (life energy) and was created to complement more rigorous forms of activity. 11

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As this practice is slower-paced, it makes use of a lot of props and is usually performed in a room heated to 80-90F.
The heat enables the muscles to expand, becoming more elastic, which is important when holding poses for 3-5
minutes. Holding poses for longer periods of time challenges patience and the mind, bringing attention to the breath
in a meditative way.

You wont nd much owing movement here, so Yin is great for individuals interested in a deeper stretch and a
more relaxing class.

I hope this overview of the principles & basic practice of these dierent types of yoga help you decide which is the
best for you to practice, or for those who practice certain types already, it inspires you to give a few more a try.

Show 11 References

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