The 7 most popular types of yoga (2023)

Different types of yoga have contributed to its enduring popularity for thousands of years. With so many ways to practice this ancient form of exercise, there is something for everyone. We've focused on seven types of yoga that are widely practiced to help you find the one that best suits you and your lifestyle.

Dating back 5,000 years, yoga combines movement, mindfulness, and meditation in a variety of ways. From gentle stretches and meditative breathing techniques to sweating it out in deliberately hot studios in one of thebest yoga mats(opens in a new tab), there is guaranteed to be a style of yoga that works for you.

Read on to learn about the different types of yoga as we explore its origins, style, and benefits for the mind and body.

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7 Types of Yoga: Hatha Yoga

It's important to start here because hatha yoga, strictly speaking, is a general term that means "discipline of violence(opens in a new tab)'. In other words, any type of yoga that teaches postures is technically hatha. However, if you're actually looking at a class advertised as "Hatha", it's likely to be a slower, gentler style with basic poses suitable for beginners.

When and where hatha yoga first appeared is debatable, but its goal was to harness mastery of the body to help you achieve spiritual perfection. It is still often defined as poses or postures (known as asanas), breath work (pranayama), and meditation in various combinations, and like many commercial yoga classes, you are likely to have a physical workout rather than a spiritual experience at the instruction .

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Yoga in general is said to help improve flexibility, range of motion, strength, and reduce stress. In fact, in a meta-analysis of studies published in theEvidence-Based Medicine Journal(opens in a new tab)In 2017, the results showed that hatha yoga is "a promising method for treating anxiety." In short, it's a great option for those new to yoga.

7 types of yoga: Ashtanga Yoga

Ashtanga Yoga is a challenging, athletic style of yoga that follows a set schedule. This style of yoga was taught and popularized by the Indian yoga guru K. Pattabhi Jois in the mid-20th century. It is actually a form of vinyasa yoga, where "vinyasa" refers to the flowing movement of connecting one pose to another.

Ashtanga follows the same six sets of specific asanas that flow into each other, accompanied by synchronized breath work. It is a physically demanding technique that is said to improve the resistance and flexibility of the body. It can also have mindfulness benefits, as it requires being present while moving through challenging sequences.

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A study published in the journal in 2016Evidence-Based Complementary and Alternative Medicine(opens in a new tab)It examined the benefits of yoga for weight loss and suggested a positive effect on both calories burned and participants reporting reductions in stress and cravings, as well as improved mood and self-esteem, and since ashtanga was more physically demanding than other types of yoga, it might be good to give it a try if weight control is important to you.

Ashtanga is often confused with Power Yoga, which is equally athletic but does not follow a set pattern. Teachers often like to design their own vinyasa flow routines to increase the challenge and provide a more challenging practice for advanced students.

7 Types of Yoga: Bikram Yoga

Bikram Yoga was founded by Indian-born American yoga guru Bikram Choudhury, who immigrated to the United States in 1971 and rose to worldwide popularity in the 1990s with a number of prominent proponents. This style of yoga consists of a series of 26 postures and two breathing exercises performed in a room heated to 104℉ (40℃) with 40% humidity to recreate the Indian climate Choudhury knew.

hot yoga(opens in a new tab)The classes, while likely inspired by Bikram yoga, may not follow the established order of Bikram poses. The heat is designed to help participants increase their flexibility, detoxify through sweat, and make their cardiovascular system work harder to keep them cool. In fact, a study published in theInternational Yoga Magazine(opens in a new tab)in 2021 reported increased cardiovascular fitness after 12 Bikram yoga sessions.

According to a review published in the magazineEvidence-Based Complementary and Alternative Medicine(opens in a new tab)in 2015 there is evidence that Bikram yoga has positive effects on metabolic markers such as blood lipids, insulin resistance and glucose tolerance. In other words, it can help people at risk of cardiovascular disease and type II diabetes.

One of the studies in the review also showed that the incorporation of postures and breathing exercises encouraged the mind to be present, resulting in increased mindfulness and decreased perceived stress among participants at the end of the study.

7 Types of Yoga: Iyengar Yoga

Founded in India in the 1970s by B.K.S Iyengar, this style of yoga focuses on precision and alignment of postures. Participants can use a variety of props, including yoga blocks, bands, blankets, and pillows, to help their body achieve proper posture alignment.

Despite being a slower-paced style of yoga than Ashtanga and Bikram, it requires great concentration to achieve the proper alignment of each pose, as well as the ability to hold the asanas for long periods of time.

This style of yoga can benefit those recovering from injuries or those who are feeling very inflexible, as the props help achieve desired poses without overstretching.

According to a research project published in theDiary of body weight and exercise therapies.(opens in a new tab)In 2009, flexibility increased in just six weeks when subjects practiced Iyengar yoga once a week. A study published in the journalspine(opens in a new tab)It was also discovered in 2009 that participants who practiced Iyengar yoga during the study reported a significant reduction in chronic back pain.yoga for back pain(opens in a new tab)or other injury, this might be a good way to try, although we always recommend consulting a doctor before beginning any new exercise program.

7 Types of Yoga: Kundalini Yoga

Kundalini Yoga, which is believed to date from around 1000 B.C. It was first brought to the United States by Yogi Bhajan in the 1970s, although its exact origins are unknown. It combines movement, breathing and sound in the form of a chant or song.

Kundalini is designed to activate your spiritual energy known as Shakti, located at the base of your spine. A typical class begins with an opening chant, followed by a series of postures with breathing techniques before ending with meditation or chanting.

The idea is that through the practice of Kundalini Yoga we can send energy up from the base of our spine and out of our head, thereby stimulating our chakras (energy centers) to produce a variety of health benefits, such as improved mood, better concentration, lower blood pressure, balanced metabolism and improved strength. Is it hard for you to sleep well? In a study cited byHarvard Medical School(opens in a new tab), participants slept an average of 36 more minutes per night after eight weeks of Kundalini yoga practice.

7 Types of Yoga: Restorative Yoga

This type of yoga could be seen as the calmer little sister of Iyengar. Developed by renowned American yoga teacher Judith Hanson (a student of B.K.S. Iyengar), she adapted her use of props to support and support the body while calming and resting.

Each pose can be held for up to 20 minutes, which means very few poses can be achieved during a class, but the time spent being guided by a yoga teacher and relaxing into the asanas can have profound effects as you progress. participants reach a state of deep relaxation. As a result, restorative yoga can help increase overall muscle flexibility and flexibility.

Stress relief can also be a great benefit of restorative yoga, as staying in these poses for long periods of time provides the perfect opportunity to listen to the body's cues and focus the mind.Occupational Medicine Journal(opens in a new tab)In 2019, nurses working night shifts reported that their psychological and physical stress responses were significantly decreased after group restorative yoga sessions.

7 Tips de Yoga: Yin Yoga

Developed by American martial arts expert Paulie Zink in the 1970s, Yin Yoga is similar to restorative yoga in that it involves slow stretching and postures to stretch muscles and connective tissues at a deeper level.

Beginners start by holding these poses for a few minutes, while experts can hold them for ten or more. The goal of the practice is to slow down the body, activate the parasympathetic nervous system, and allow the body to fully relax into the asanas to relieve stress and tension both physically and mentally.

A study of stressed adults published in the journalPLUS ONE(opens in a new tab)concluded in 2018 that practicing Yin Yoga for five weeks helped reduce participants' sleep problems. So if you have a hard time getting enough sleep, consider consuming Yin and reaping the benefits at bedtime.