Different types of yoga. What and for whom they are.
Ashtanga: A more athletic method, Ashtanga is a traditional practice focused on progressive pose sequences tied to the breath. The Primary Series, made up of about 75 poses, takes about 90 minutes to go through and promotes spinal alignment, detoxification of the body, and building strength and flexibility. And there ain’t no stopping in this class— continuous flow is central to its practice.
Bikram: A series of 26 basic postures, repeated twice each, practiced in a 105-degree studio. This method, created by Bikram Choudhury, has inspired similar “hot” and “warm” yoga classes.
Hatha: Most modern forms of yoga fall under this traditional branch. Classes called “Hatha” are typically basic with a classic approach pairing breathing exercises with postures. Beginner-friendly.
Integrative: Formally known as Integrative Yoga Therapy, this method was developed specifically for medical settings and is used for patients with everything from heart disease to AIDS to psychiatric disorders.
Iyengar (i-ying-ger): This form holds poses for much longer than other yoga practices, encouraging students to feel each muscle’s role in the pose. Iyengar often incorporates props like belts, blocks, blankets, and chairs and is a good practice for people with injuries or specific physical limitations. Beginner-friendly.
Kripalu (kree-pah-loo): With a focus on getting in touch with the body, each class of this method moves through three phases: basic mechanics, mediation and long-held poses, and a flowing sequence. Beginner-friendly.
Kundalini: A fluid, energetic method that keeps practitioners moving through poses. The sequences are made up of rapid, repetitive movements intended to awaken the body, mind, and spiritual strength. This practice works to tap into the inner “Kundalini" (aka "serpent" energy).
Power Yoga: This method has an athletic edge and was created for Westerners back in the ‘80s. It’s often practiced in a mildly heated room, and classes may vary greatly based on the teacher’s style, as it doesn’t follow a set progression of of asanas.
Prenatal: A type of yoga designed for moms-to-be and even new mamas. By focusing on yogic breathing (think of it as the hip version of Lamaze) and strengthening muscles, some say prenatal yoga may even ease and speed up delivery. Beginner-friendly.
Restorative: Relaxation is key in restorative yoga, which is especially great for anyone recovering from injury (or in need of some serious chill time). Expect easy (often modified) standard asanas held for an extra-long time to allow the mind to tune out and calm down. Beginner-friendly.
Sivananda (shi-vah-non-dah): A slow-paced, spiritual method that incorporates sun salutations and the same 12asanas in each class. This school of yoga focuses on breathing, relaxation, diet, exercise, and positive thinking as the means to a healthy lifestyle.
Viniyoga: This class is personally tailored to each yogi with plenty of one-on-one attention from the instructor. It encourages adapting postures to personal abilities and needs. Beginner-friendly.
Vinyasa: This is a wider category of yoga practices including Ashtanga, Power Yoga, and Jivamukti Jivamukti, among others. Generally, vinyasa classes are flowing and rhythmic. A vinyasa is also any progression of flowing postures (see below).
Yin: A slow-paced, meditative practice, Yin gives muscles a break and allows gravity to do the work during poses. Yin aims to lengthen connective tissue as a complement to strength-based classes. Beginner-friendly.