From Hatha to Kundalini: A Complete Guide to Every Type of Yoga
Yoga is a practice that originated in ancient India and has since spread around the world, becoming an incredibly popular form of exercise and meditation.
Over the centuries, various styles of yoga have developed, each with its unique characteristics and approaches. It can be a little intimidating trying to figure out what’s what and what works best for you, so let’s talk a little about the types of yoga, how long they’ve been around, who’s to credit, and how their popularity compares to the others.
1. Hatha Yoga
Hatha yoga is the most popular style of yoga in the West, characterized by a focus on physical postures or asanas, as well as breathing techniques or pranayama. This style of yoga was developed in the 15th century in India by Swami Swatmarama. Hatha yoga is a gentle form of yoga that focuses on building strength, flexibility, and balance. It is an ideal starting point for beginner yogis and yoginis.
2. Vinyasa Yoga
Vinyasa yoga is a more fast-paced form of yoga that links breath with movement. It is often referred to as flow yoga because of the way the movements flow together seamlessly. This style of yoga was developed in the 1980s in the United States by yogi Sri Tirumalai Krishnamacharya. Vinyasa yoga is popular because of its ability to provide a great workout while also promoting mindfulness and relaxation.
3. Ashtanga Yoga
Ashtanga yoga is a dynamic and physically demanding style of yoga that involves a set sequence of poses that are performed in a specific order. This style of yoga was developed in the 20th century by Sri K. Pattabhi Jois. Ashtanga yoga is popular among athletes and advanced yogis who are looking for a challenging workout that also provides mental and emotional benefits. There are six different levels, and you must "master” each level before moving on to the next. It is said that the first level is the hardest, and man is it hard!
4. Iyengar Yoga
Iyengar yoga is a form of yoga that emphasizes alignment and precision in the execution of poses. It was developed by B.K.S. Iyengar in the 1970s. This style of yoga uses props such as blocks, straps, and blankets to help practitioners achieve the correct alignment and deepen their stretches. Iyengar yoga is popular among people who are recovering from injuries or who have physical limitations.
5. Bikram Yoga (a.k.a. Hot Yoga")
Bikram yoga, also known as hot yoga, is a style of yoga that is performed in a heated room. The heat is typically set to 105 degrees Fahrenheit and 40% humidity. This style of yoga was developed by Bikram Choudhury in the 1970s. Bikram yoga is popular among people who want to sweat out toxins and improve their flexibility. It is more commonly referred to as “hot yoga” these days due to the controversies surrounding its creator.
6. Kundalini Yoga
Kundalini yoga is a spiritual form of yoga that combines physical postures, breathing techniques, and meditation. It was developed by Yogi Bhajan in the 1960s. Kundalini yoga is popular among people who are looking for a more holistic approach to their yoga practice. Much of the focus relies on “uncoiling” energy at the base of your spine, known as the Kundalini or “shakti” energy.
7. Jivamukti Yoga
Jivamukti yoga is a style of yoga that combines physical postures, breathing techniques, and meditation with music, chanting, and spiritual teachings. It was developed in the 1980s by Sharon Gannon and David Life. Jivamukti yoga is popular among people who are looking for a more spiritual and philosophical approach to their yoga practice.
8. Yin Yoga
Yin yoga is a slow-paced style of yoga that involves holding poses for several minutes at a time. It was developed in the 1970s by Paulie Zink. Yin yoga is popular among people who are looking to improve their flexibility and balance, as well as those who are recovering from injuries. It is commonly thought to be more challenging than any faster-paced yoga due to the stillness it requires. While most poses are relaxing, some offer a challenge that force you to meet yourself where you are and settle into your pose.
9. Restorative Yoga
Restorative yoga is a gentle and relaxing form of yoga that involves resting in comfortable poses for an extended period of time, often supported by props such as blankets, bolsters, and pillows. It was developed in the 1960s by B.K.S. Iyengar and Judith Hanson Lasater. Restorative yoga is popular among people who are looking to reduce stress, improve sleep, and promote relaxation. It differs from yin due to its totally relaxed state at all times.
10. Power Yoga
Power yoga is a physically demanding and fast-paced style of yoga that is based on Ashtanga yoga. It was developed in the 1990s by Bryan Kest and Beryl Bender Birch. Power yoga is popular among people who are looking for a challenging workout that also promotes mindfulness and stress reduction. It’s similar to its Vinyasa counterpart, but tends to follow a more specific structure that involves a flowing state in the first half and a more focused state in the second.
11. Anusara Yoga
Anusara yoga is a style of yoga that emphasizes alignment and heart-opening postures. It was developed in the 1990s by John Friend. Anusara yoga is popular among people who are looking for a more heart-centered and uplifting yoga practice. The practice is mostly rooted in Hatha, as is all yoga, but the name means “flowing with grace,” “going with the flow,” or “following your heart.”
12. Sivananda Yoga
Sivananda yoga is a holistic form of yoga that combines physical postures, breathing techniques, and meditation with spiritual teachings. It was developed in the 1950s by Swami Vishnudevananda. Sivananda yoga is popular among people who are looking for a more traditional and spiritual approach to their yoga practice. It includes the physical practice of the asanas, but it is not limited to them as a form of exercise.
13. Yoga Sculpt
Yoga Sculpt is a newer style of yoga that combines yoga poses with strength training exercises and cardio to provide a full-body workout. It often includes the use of weights, resistance bands, and other props to increase the intensity of the workout. It was developed in the 2000s by instructors such as Heidi Kristoffer and CorePower Yoga. Yoga Sculpt is popular among people who are looking for a challenging and dynamic workout that also incorporates the mindfulness and relaxation of traditional yoga practice.
Choosing What’s Right For You
Even though it still might be nerve-wracking to decide on a type of yoga for you, it’s always best to start small and work your way in.
Something restorative or a beginner’s Hatha class is the best place to start. From there, experiment with Vinyasa and Power yoga, then let your interests guide you if you’d like to explore any of the other formats.
Whether you are looking for a physically demanding workout, a gentle and relaxing practice, or a more spiritual and philosophical approach, there is a style of yoga that is right for you.
