Yoga is practiced for several reasons – stress relief, fitness, mindfulness, and spiritual reasons like connecting with the “self.” Today an array of options exist, some of the most popular being Ashtanga, Vinyasa, and Hot yoga. So, what is the difference between these different types of yoga? Knowing the difference between them, understanding their benefits, can help you choose which type is best for you. Scroll down to learn about the 7 most popular yoga styles and decide which one is your better match.
1. Hatha Yoga
Hatha yoga is a branch of yoga that entails the practice of yoga postures and pranayama (breathing exercises) which can help bring peace to the mind and body. It not only strengthens the body and improves health but also activates the higher centers of human consciousness.
In Sanskrit, Hatha means “force” and therefore Hath yoga is more traditionally defined as attaining a state of yoga through force. Hatha also refers to the combination of sun, “ha” and moon “tha.” It is believed that Hath yoga helps in balancing and uniting the solar and lunar energies in the body.
Almost all modern styles of yoga have developed from Hath yoga. In the West, Hatha yoga is mainly understood as asanas, whereas in Indian and other cultures, Hatha yoga is much more. It is way beyond physical postures. Hath yoga integrates pranayama, diet, cleansing, meditation, and a system for the spiritual development of the yogi.
There are hundreds of poses that are held for several breaths before you move on to the next. Hatha classes are usually slow-paced and focus more on stretching, alignment, long holds, energy, and engagement. If you are new to yoga, prefer a slower and relaxed pace, have a lower level of fitness, and want to focus more on your core strength and posture, then you should definitely practice Hatha yoga.
Benefits
- Builds strength in the core muscles which can help you perform other physical activities for longer and more efficiently.
- Helps develop balance, flexibility, and natural mobility.
- Stimulates your immune system to fight off infection or foreign invaders.
- Improves the quality of sleep.
- The various postures help to prepare the body to undertake the seated meditation practices.
2. Ashtanga Yoga
Ashtanga yoga translates to “eight-limbed yoga” and refers to the eight stages of yoga for the quest of the soul as enumerated in Patanjali’s Yoga Sutras. These eight stages of yoga include moral and ethical guidelines, postures, breathing techniques, concentration, moderation, sense withdrawal, state of unity, self-purification, and merging with the divine. Ashtanga yoga is also called Mysore style yoga.
Sometimes Ashtanga yoga and Vinyasa yoga are used interchangeably. But they actually have very distinct differences. Ashtanga yoga incorporates six defined series – primary, intermediate, and 4 advanced series. Each series has a set of poses that are performed combined with breath in a preset order. Several years are spent at every level. Vinyasa yoga and Ashtanga yoga incorporate almost the same postures but the order or variance of the poses sometimes changes. Ashtanga yoga usually does not involve the use of props, music, and posture modification.
Ashtanga yoga is the most strenuous type of yoga but it can help practitioners develop a routine of self-discipline and, finally, their own practice. It is the perfect yoga style for beginners as everybody practices at their own pace. The teacher doesn’t guide the class, however, is always around to assist and support students if needed.
Benefits
- Repetition of the order of the poses helps you learn them faster.
- Detoxifies the body by creating a lot of heat and sweat.
- Calms the nervous system and improves circulation.
- Helps build a lot of strength in your core and increases overall body strength.
- Offers a great cardio workout to help you get in shape and manage your weight.
- Helps you find emotional balance.
3. Vinyasa Yoga
Vinyasa yoga originated as the branch of Ashtanga yoga but it is more of modern style yoga. It also involves the same poses used in Ashtanga but the sequence of the poses is often changed – which means no two classes are ever the same.
Vinyasa translates to “to place something in a sacred or special way.” In Vinyasa yoga classes, yoga poses are placed in a special order to suit the different needs of the practitioners and more importantly are connected to the breath.
During the Vinyasa class, students transition from pose to pose, linking breath to movement and test their physical limits. Some Vinyasa teachers make props available to their students, use background music, and also modify the postures as needed. In Vinyasa yoga, there is liberty for each practice to be customized based on the instruction of the teachers and what the students prefer.
Vinyasa yoga may be a great fit for you if you have a good level of fitness, want to get strength training and cardio workout during a yoga class and are acquainted with different yoga poses, and know how to do them.
Benefits
- Vinyasa yoga enhances energy levels, promotes relaxation, and mitigates stress levels. Challenging poses when performed in quick succession, help build endurance and strength and also improve your fitness.
- Vinyasa yoga can also help you enhance your stability and balance.
- It can also be counted as a light intensity cardio workout.
- Helps lower stress and anxiety levels.
- It can be enjoyed by both beginners and advanced practitioners alike.
- Offers great variety in sequencing, poses, and speed.
4. Iyengar Yoga
Iyengar yoga was developed by B.K.S. Iyengar and is a very meticulous style of yoga. It is a form of Hath yoga that pays great attention to finding proper alignment and precise technique in a pose. To attain proper alignment and to safely develop the yoga practice lot of props are used such as straps, chairs, blankets, blocks, etc.
The practice is a disciplined system that has carefully planned and timed sequences. Iyengar yoga involves more than 200 postures and 14 types of breathing techniques. The practice is divided precisely to allow yoga practitioners to progress from basic to more advanced postures.
Iyengar yoga is for anyone and everyone at all levels. Iyengar teachers are well-qualified and help practitioners find their own level in each pose.
Benefits
- Holding the postures for long strengthens and tones your muscles.
- Regular practice can help you develop better posture.
- The use of props helps the practitioner to increase their flexibility without causing pain and injury.
- Encourages you to focus on the alignment and shun all other thoughts in your mind.
5. Restorative Yoga
As the name suggests restorative yoga encourages physical, mental, and emotional relaxation. It is practiced at a slow pace focusing on deep breathing, stillness, and long holds. Restorative yoga also uses bolsters, blocks, blankets to help students get into passive poses so that the body can experience the benefits of a pose without any effort. The practice allows you to disconnect from the grind of daily life and prepares the mind and body for meditation and deepened awareness.
Restorative yoga is a restful practice that opens your body through passive stretching. Many poses are done on the floor but not all of them. For instance, you could do a standing forward bend and support your head or a backbend with a chair.
Restorative yoga uses postures to restore the mind and body in a gentle way. It is suitable for practitioners of all levels.
Benefits
- Reduces stress and anxiety by lowering the levels of the stress hormone, cortisol.
- Soothes the nervous system.
- Promotes relaxation and deep breathing.
- Reduces headache, back pain, and osteoarthritis.
- Safe for people with chronic injuries.
- It can be modified and is safe to practice even during pregnancy.
6. Hot Yoga
Hot yoga is a form of yoga that is performed in a heated room resulting in profuse sweating. It has become a popular exercise in recent years. Bikram Yoga, founded by Bikram Choudhary in the 1970s is deemed to be the original hot yoga. This yoga is performed in a room heated to 105 degrees Fahrenheit with 40% humidity. and usually lasts for 90 minutes.
Bikram yoga is a prescribed sequence of postures. It includes the same 26 poses and two breathing exercises which are done in the same order in every class. Furthermore, these poses are specifically designed to work all the major muscle groups from top to bottom to provide you the most flexibility, balance, and recharging your inner strength.
Other styles of Hot yoga, like Moksha yoga, Baptiste yoga, and Hot power yoga are less structured and sometimes vary in humidity and room temperature. Unlike Bikram yoga, other styles of Hot yoga often involve music, you can ask questions, and practitioners can interact with each other. Hot yoga classes do not go over for more than 60 minutes and are suitable for practitioners of all levels. Additionally, a Hot yoga class involves several asanas that are practiced in different sequences set by the Yoga instructor, depending on their own style – Ashtanga, Iyengar, Vinyasa, etc. However, it is important to work at your own pace.
Hot yoga is ideal for those who want an intense cardiovascular workout and want to develop flexibility and strength. While heat and sweat can do wonders for your stamina, flexibility, waistline, it can also cause heat stroke and dehydrate you. So, if you are new to yoga try the unheated styles first before trying Hot yoga.
Benefits
- Helps you burn calories, boost stamina, and improve overall fitness.
- The most touted benefit is detoxification. Practicing in hot and humid studios induces heavy sweating which in turn helps flush toxins from the skin.
- Working out in heat helps the body relax, and improves breathing.
- Revs up your metabolism.
7. Kundalini Yoga
The concept of Kundalini finds mention in ancient Vedic texts from 1000 B.C. The word Kundalini comes from the Sanskrit word “kundaal” which means circular. So, kundalini energy is like a coiled snake that sits unaroused at the base of your spine.
Kundalini yoga is a form of yoga that involves chanting, breathing, meditation, singing, as well as repetitive yoga poses. It is a more spiritual and philosophical practice. The main aim of Kundalini yoga is to awaken your Kundalini energy or shakti. Kundalini Yoga activates this energy and enhances your awareness to help you move past your ego. If not practiced in the right way, there are chances that Kundalini yoga can have negative effects on you.
This intense practice is best for both beginners and advanced yogis. Kundalini yoga is apt for people looking for a spiritual practice combined with a physical workout.
Benefits
- There are seven chakras in our body and kundalini energy is believed to balance these chakras.
- Makes you feel more alert, concentrated, focused, and clears the fogginess of the mind.
- Increases spiritual connection and positive energy.
- Controls thoughts and reduces stress.
The Bottomline
To sum up, yoga isn’t a “one-style-fits-all” practice. Different types of yoga may be better for different people. However, all types of yoga share many of the same poses and emphasize controlled breathing to improve your fitness and help you relax. Discover which style suits you the best by trying a number of different yoga styles. In other words, try one style and switch to another, if it does not suit your fitness and wellness goals.
