What are the different types of Yoga?

Last Updated On October 30, 2021

Yoga has been increasingly popular in recent years. Yoga comes in with various variations, each with its postures, rhythm, and benefits, making it tough to navigate. 

Hatha Yoga

Hatha Yoga is the most ancient and traditional form of Yoga. A Hatha Yoga session is perfect because it combines postures that are more or less challenging and breathing exercises that promote flexibility and relaxation.

The postures in Hatha Yoga recommended practicing for a sufficient amount of time: approximately 3 minutes per posture. These Yoga exercises are suitable for beginners, intermediates, or experts as the level of activities can be adjusted accordingly. The benefits of Hatha Yoga are increasing flexibility, reinforcing joints, the disappearance of back pain, and a more positive spirit.

Hatha YogaImage by AndiP from Pixabay 

Kundalini Yoga

In Sanskrit, kundalini refers to a "coiled snake." Kundalini is the vital energy that flows along the spine. When appropriately activated, this energy flows back to the top of the skull via the seven major energy chakras.

Kundalini yoga promotes vital energy awakening and the alignment of all energy centers. The session consists of dynamic postures at a steady pace, breathing techniques, and mantra recitation. The benefits of Kundalini Yoga are:

  • Results in stress relief.
  • Immune system reinforcement.
  • Improved emotion management.
  • Positive nervous system action with patience and perseverance.
Kundalini YogaPhoto by Chelsea Gates on Unsplash

Ashtanga Yoga

It is a very dynamic form of Yoga, based on six postures chained with the breath. The practitioner moves from one position to another and keeps certain poses, focusing on the breath made sound by a contraction of the back of the throat.

This Yoga is based on eight principles: mastery of the senses, concentration, meditation, ecstasy, others, letting go, calm in the posture and work on breathing.

Ashtanga YogaPhoto by Marta Wave from Pexels

Vinyasa Yoga

Vinyasa Yoga consists in linking posture fluidly while being guided by its breathing. He is from Ashtanga Yoga, but he is more rhythmic, dynamic, and intense. It requires a genuine desire to spend and sweat because the pace is quite strong. It allows you to work out while working the body alignment and is for people who want a complete and dynamic workout but do not appreciate the sometimes repetitive nature of Ashtanga yoga.

It is known for many benefits if you practice assiduously: strength, endurance, flexibility, muscle strengthening, balance, sculpture, and toning of the silhouette. For the mind: stress management, calming of the mind, and concentration control.

Vinyasa YogaPhoto by Elina Fairytale from Pexels

Iyengar Yoga

Unlike other forms of Yoga, this variant is modern. Iyengar yoga is demanding, challenging, and very precise in the alignment of different body parts. The postures are practiced with accessories such as straps, blankets, and ropes to help practitioners of all levels to hold the poses.

It brings flexibility and strength, helps fight back pain, makes the functioning of internal organs more harmonious, relaxes stressed people, and restores a good quality of sleep. The energy circulates better in the body, and the practitioner acquires more serenity.

Iyengar Yoga

Bikram Yoga

Bikram Yoga is a relatively new form of Yoga performed in a wet room heated to 40 degrees. Because the postures change every 5 to 6 seconds, they are intense but brief. The heat causes the body to become more flexible. Better blood oxygenation, toxin clearance, and heart function are the benefits of this technique.

Bikram YogaPhoto by Dylan Gillis on Unsplash

Yoga Nidra

Yoga Nidra focuses on breathing exercises and visualization to help you relax and unwind. It helps with sleep and stress management by calming the mind and emotions. A great deal of inspiration went into sophrology.

Yoga NidraPhoto by Natalie from Pexels

Yin Yoga

Yin Yoga is a practice that holds poses for an extended time and should practice slowly. This Yoga practice focuses on connective tissues such as ligaments, bones, joints, and cartilage. The goal of Yin Yoga is to cultivate inner silence and to relax. It's a great complement to more active forms of Yoga or dynamic activities like martial arts or athletics. The benefits of Yin Yoga are improving flexibility, bone and joint health, and connective tissue strength. It increases the range of motion and relieves tensions that can build up from other sports activities.

Yin YogaPhoto by Marcus Aurelius from Pexels


Acroyoga is a yoga practice formed in California by combining acrobatics, dance, and Thai massage. Three people practice Acroyoga:

  • The base (the practitioner in contact with the ground).
  • The flyer (the practitioner who raises above the ground).
  • The spotter (the observer who makes recommendations to the flyer and can receive it in case of slipping).

Acroyoga provides the same benefits as traditional Yoga. Anyone in good physical condition can practice this yoga method. The benefits of Acroyoga are the development of self-confidence and mutuality among practitioners and team spirit, creativity, relaxation, and meditative states.

AcroyogaPhoto by Los Muertos Crew from Pexels