A Beginner’s Guide to Popular Types of Yoga

Many prospective yoga students eagerly searched for class times at their local gym only to be baffled by the variety of different types of yoga out there. These types of yoga are actually made up of the same postures or poses, using them in different ways to achieve specific goals. Here’s a guide to the most popular yoga styles, so you can find the one you’re looking for. These are the ones most likely to be taught at your gym and have readily available DVD teachings.

We’ll start with two very general terms that describe a variety of other, more specific types:

Hatha – These types of yoga are especially good for beginners who are just learning the basic poses. They tend to be soft, slow paced and very relaxing music.

Vinyasa: These types of yoga are physical movements synchronized with the breath. A Vinyasa class would normally start with vigorous “Sun Salutations” as a warm up. These combine physical movement with breathing. The most vigorous stretching movements are done towards the end of the class.

As we discuss the more specific types of yoga, you’ll see that many are named after the teachers who invented them:

Kundalini – This type of Vinyasa yoga uses rapid, repeated movements rather than prolonged positions. There may even be some singing or call and response techniques used during the class. Kundalini maintains control of the breath during the performance of the posture as essential. The expected result is energy moving from the lower part of the body to the upper part.

Bikram/Hot – This is generally called “Hot Yoga” and was pioneered by Bikram Choudhury. In its full version it is a series of 26 moves, but not all of them are used in all classes. As the name implies, it is practiced in a warm room, between 95 and 100 degrees Fahrenheit. This allows sweat cleaning and muscle relaxation.

Ashtanga/Power – Ashtanga is a fast flowing, intense yoga and is physically demanding. “Flow” is a term used to describe how long you hold a move and then move on to the next move. In true Ashtanga yoga, the same movements are always performed in the same order. “Power yoga” is something that has been derived from Ashtanga. You’ll have the same flow, but you won’t necessarily have the same strict set of poses. Both are often used for weight loss purposes.

Iyengar – Named for master yogi BKS Iyengar, Iyengar yoga pays special attention to proper alignment of the body. The flow of Iyengar yoga is slow, emphasizes long poses, and often employs various props, such as blankets, straps, and other items that help your body find the correct alignment for each position.

Anusara – This type was founded by John Friend who wanted to create a more joyous, open and beneficial class for yoga students of all levels. It adds the positive philosophy associated with Tantra to the emphasis on physical alignment advocated by Iyengar.

Jivamukti – Inspired by Ashtanga yoga, Jivamukti promotes chanting, meditation, and studies of the spiritual realm. These classes are mainly located in the US and are quite physically demanding.

Sivananda – These yoga centers teach more than just yoga classes. There are now more than 80 such centers around the world, and they were founded by a student of Swami Sivananda. The five basic principles of it are: 1. Proper exercise (Asana) 2. Proper breathing (Pranayama) 3. Proper diet (vegetarian) 4. Positive thoughts and meditation (Dhyana)

Regardless of the type of yoga you choose, always check with your doctor before beginning a regimen of yoga or any other type of exercise.