10 Types of Yoga: A Guide to the Major Styles

There are countless types of yoga, and teachers bring their own approach to each style too. So how do you know which class to take when you are first starting out? Or, if you’re already practicing yoga but want to try something new, which class should you attempt next?

Here’s a quick guide to the most common types of classes you might find available near you. You should consider the following characteristics when looking for a new yoga class: physicality and relaxation needs, spiritual and meditative needs, and medical conditions or considerations.

1. Hatha

Hatha derives from ha, meaning sun, and tha, meaning moon. It is grounded in teaching physical postures and breathing exercises. Hatha yoga is a commonly offered class and a great introduction to the practice. However, it can be a somewhat generic description that encompasses other types of yoga or is used as a catchall type.

2. Anusara

Anusara yoga, meaning “flowing with Grace,” was developed in 1997 by John Friend. This form of hatha yoga helps students explore alignment and understand their mind-body-heart connection through introducing the life-affirming principles of “Opening to Grace” and “Aligning with the Divine.”  

3. Ashtanga

Ashtanga, translated as “eight-limbed path,” is based on ancient yoga teachings, but was popularized in the West by K. Pattabhi Jois in the 1970s. It is similar to vinyasa yoga (see below), where each movement is linked to a breath. Ashtanga sequences are always practiced with the same poses in the same order. It is a physically demanding practice. These classes are often labeled as Mysore yoga, which falls within the Ashtanga tradition.

Sun salutations (Surya Namaskar) originated in hatha yoga but are significant components of Ashtanga and vinyasa traditions. K. Pattabhi Jois stated, “there is no Ashtanga yoga without Surya Namaskar.”

4. Vinyasa

Vinyasa translates as “to place in a special way,” and in this case it is referring to the sequence of the poses. Vinyasa yoga was developed from Ashtanga yoga, and you will notice their similarities in fluid flowing movements and connecting the breath to the movement. However, vinyasa offers different poses and sequences beyond the set routines of Ashtanga. These practices involve a lot of movement and therefore they can be more intense.  

5. Bikram/Hot Yoga

Bikram yoga, developed by Bikram Choudhury and popularized in the 1970s, is practiced in a 105-degree, forty percent humidity room. Similar to Ashtanga, Bikram always follows the same sequence of 26 poses each class, though the Ashtanga and Bikram sequences are different.

Hot yoga is similar to Bikram and follows a sequence of set poses in a heated room, but since Choudhury trademarked his sequence, a studio/teacher can only offer “Bikram” if authorized to do so. These classes can also see this listed as 26 + 2 (26 postures plus 2 breathing exercises).

You may also find other styles of yoga in heated environments.

6. Iyengar

Iyengar yoga was developed by B.K.S. Iyengar and focuses on alignment. These classes will generally use a lot of props (for example, blocks, blankets, chairs, and straps) to help students stay in the poses longer, go deeper into poses, and methodically make adjustments to their alignment. Iyengar yoga is a good choice for those with injuries or chronic conditions to work slowly through the poses. Its teachers undergo extensive training and are highly knowledgeable. 

7. Yin

Yin yoga aims to stretch the connective tissues and fascia around the joints to increase flexibility and circulation. Expect to hold poses in a yin class from about a minute to up to five minutes (in more advanced practice). Yin opposes the more rigorous yang practices of vinyasa, Ashtanga, or Bikram yoga. It is can be a very meditative class.

8. Restorative

While restorative yoga and yin yoga are different styles, they are similar in that they are slower classes and include holding poses for a longer period of time. Restorative yoga uses props to make the poses passive and emphasize relaxation. The sequence will usually just consist of five or six poses that are held for about five minutes each. It differs from yin yoga in that restorative yoga poses are meant to relax and replenish the body, not increase the stretch.

9. Kundalini

Kundalini yoga derives from Kundalini, which is defined as energy at the base of the spine. Practicing Kundalini yoga helps activate this trapped energy and channel it upward through the chakras. These practices are often fast moving and involve breath work and chanting.   

10. Prenatal

Prenatal yoga is tailored for pregnant women and adapted for all trimesters. Its classes work your pelvic floor, develop a connection with your breath, and promote bonding with your baby. Prenatal yoga helps prepare women for labor and delivery. Even if you have never tried yoga, if you are pregnant you can start prenatal yoga.

If you are looking to take a class that doesn’t specify type or is just listed as “yoga,” as can often be the case in community centers or city programs, it will most likely be hatha based and teach basic yoga poses.