Eight Types of Yoga to Explore!
- Jessica Barahona
- Mar 17
- 7 min read
Yoga has become a widely popularized activity since it was brought to the West đ less than a century ago. Yoga is so much more than just a physical exercise, though. The word yoga đ§ââď¸ in the western world, however, has become synonymous almost exclusively with just the physical aspect of yoga. So, for reasons of simplicity, this is what we will be referring to as âyogaâ in this post. Read on to learn more about eight unique types of yoga to explore!
Eight Styles To Try:
Ashtanga đŞ
Hot Yoga đĽľ
Iyengar đ
Kundalini đ
Restorative đ§ââď¸
Vinyasa đ¤¸ââď¸
Yin âŽď¸
Yoga Nidra đ¤
Ashtanga Yoga
First up is Ashtanga yoga. This is a very physically demanding đŞ and structured style of yoga that has graduating levels of difficulty. It consists of a set series of poses, followed in a particular order. Once a student masters a basic series, they progress to a more advanced series.
Who Is It Good For?
Due to its physically demanding nature, Ashtanga yoga is best for athletes đââď¸ and more experienced yogis who are interested in a challenge.
For more information on Ashtanga yoga, see: Ashtanga Yoga: Definition, Principles, Practices & History
Teacher Trainings
Interested in teaching Ashtanga yoga? Then check out these international teacher training options: 10 Top Ashtanga Teacher Training Courses Made Of Magic
Hot Yoga
Next, we have hot yoga đĽľ! Personally, not very appealing to meâprobably because of my pitta-dominant nature (see more here: Ayurveda for Healthy Aging!)âhot yoga is a very popular option for many. This type of yoga, as its name suggests, is done in a climate-controlled environment with the heat set to high temps đĄď¸.
Hot yoga has branched out from its original form of Bikram yoga to include different styles of teaching. If youâre doing a Bikram yoga class, however; expect a series of 26 specific postures performed in the same order each time in a room set at 105°F with around 40% humidity. All other hot yoga classes will vary in temperature ranging from around 80° â 100° F.
Who Is It Good For?
This type of yoga would be particularly beneficial to vata đŹď¸ or kapha đ types as defined within Ayurveda, barring any health contraindications.
This type of hot environment đĄď¸ is not suitable for everyone, particularly those with health conditions. Check with your health care provider 𼟠before giving this one a try.
To learn more about hot yoga, check out: Hot Yoga Benefits: Science-Backed Facts and Safety Tips
Teacher Trainings
If teaching hot yoga appeals to you, look into specific trainings, such as: Hot Yoga Teacher Training Programs | Certified Yoga Training
Iyengar Yoga
I have a soft spot đ for Iyengar yoga. As someone whoâs spent a lot of time in jobs that place an emphasis on anatomy (personal trainer, orthopedic tech, yoga instructor), I really appreciate the attention that Iyengar yoga places on proper anatomical alignment đ for safe practice. This style of yoga also encourages the use of props 𧹠in order to ensure proper alignment. This âposture over prideâ mentality is one of the things I appreciate about Iyengar yoga.
Who Is It Good For?
This style of yoga was developed by yogi B.K.S. Iyengar and is accessible to all people at every stage of life due to its slow and intentional đ˘ nature.
To learn more about Iyengar yoga, check out: What Is Iyengar Yoga? - Iynaus
Teacher Trainings
You will find a variety of teacher training options for this style of yoga, but I will leave it up to you to compare them to the one I recommend. I did a LOT of research before deciding on a 300-hour yoga teacher training đprogram. After weeks of intense research, I found the Kula Collective teacher trainings and felt like it was exactly what I had been seeking: holistic, Iyengar-based, transformative teachings. I was not disappointed. They have trainings available both online đť and in various, gorgeous locations đaround the world. Check them out. I think you will be equally impressed. If you would like to explore this option further, you can find additional information here: The Kula Collective
Kundalini Yoga
Kundalini is a very specific style of yoga, where practitioners traditionally don white ⪠outfits, including headwear. This is done for a variety of reasons, usually having to do with the radiance and purity of the aura of the wearer. For more on that, see: https://www.mysticyogini.com/wearing-white-and-kundalini-yoga/
This type of yoga is a blend of several other styles of yoga. Accordingly, we see elements of Bhakti yoga (the yoga of devotion) đ, Shakti yoga (expression of power/energy) ⥠and Raja yoga, the king đ of all yoga related to mental strength, woven throughout the practice. It is thought that dormant energy is present at the base of the spine, and this is represented as a coiled serpent đ in Kundalini yoga. The purpose of this type of class is to awaken this sleeping snake and encourage it to slither up the body on the path to enlightenment.
Who Is It Good For?
This style of yoga is good for those people looking to get more out of a yoga practice than just a workout. Therefore, it is best suited to those looking to unite energy work đ and spirituality đď¸ within their yoga practice.
To learn more about Kundalini yoga, see: What Is Kundalini Yoga? History and Practice Guide | Gaia
Teacher Trainings
If this sounds intriguing to you, explore this online teacher training from the popular Brett Larkin: Online 200-Hour Kundalini Yoga Teacher Training â Brett Larkin Yoga
Restorative Yoga
Restorative yoga is a very calming, self-nurturing đââď¸ form of yoga. To that end, it involves ample use of props: cushions, bolsters, blankets, etc. The purpose of this yoga is to be fully supported in each pose. Emphasis is not placed on building strength đŞ or flexibility, but rather on a complete surrender into each nurturing pose.
Who Is It Good For?
This relaxing style of yoga đ§ââď¸ is very beneficial for anyone looking to destress. Undoubtedly, I think most of us fall into this category at least once in a while! If you want to dive deeper into restorative yoga, read here: https://www.yoga-society.com/blogs/types-of-yoga/what-is-restorative-yoga
Teacher Trainings
If you feel called to teach this gentle form of yoga, then check out this teacher training option: https://www.restorativeyogateachers.com/teacher-training
Vinyasa Yoga
Most of us are probably familiar with the vinyasa style of yoga as it seems to be very popular. Essentially, this style of yoga is a faster paced flow syncing movements with the breath đŹď¸. Specifically, in vinyasa there are a lot of sun đ salutations involved. You know, upward facing dog to downward facing dog movements. This is a popular option because of its heart-pumping exercise benefits.
Who Is It Good For?
This type of workout yoga is perfect for anyone who is looking to get a heart-healthy â¤ď¸ exercise that builds strength and flexibility while also sculpting the muscles. No wonder itâs so popular!
Teacher Trainings
If this sounds like the type of yoga you would like to teach, check out these options: https://www.bookyogaretreats.com/all/c/yoga-teacher-training/s/vinyasa-yoga
Yin Yoga
Ah, my other soft spot: yin yoga. As a pitta đĽ, Iâm not âsupposedâ to be attracted to yin yoga. But I love it! Although thatâs probably just my secondary kapha dosha getting its lazy fix. (If you have no idea what Iâm referring to by pitta-kapha, check out this article for clarification: Ayurveda for Healthy Aging!. Whatever the reason, I really enjoy this passive style of yoga where each pose is held for a prolonged period of time â, usually 2-7 minutes. While most yoga works on stretching and strengthening our muscles, yin yogaâs approach works on the connective tissues such as the tendons, ligaments and fascia.
Who Is It Good For?
While yin yoga can have amazing benefits for anyone, it is particularly good for type A personalities đ °ď¸ who feel like they always need to be âdoingâ something. Therefore, this gentle yoga acts as a great counterbalance for their intense nature. Unfortunately, because of their need to âgoâ and âdoâ all the time, they will probably not be naturally drawn to this slow style of yoga. Everyone, really, though can benefit from this gentle yoga style.
Teacher Trainings
If this type of yoga appeals to you as a teacher, check out these yin yoga teacher trainings: https://mindisthemaster.com/yin-yoga-teacher-training/
Yoga Nidra
Finally, we come to yoga nidra or âyoga sleepâđ´. This truly effortless type of yoga has amazing benefits for the nervous system. One hour of yoga nidra is said to be the equivalent of 4 hours of sleep đľ! Because of this, it is very calming and relaxing to the body. It is performed in a supine (on your back) position with the eyes closed but remaining aware. While lying down, you will listen to a series of instructions to maintain a state of mental alertness while dropping the body into a state of physical relaxation.
Who Is It Good For?
Anyone can benefit from yoga nidra, especially if youâre under stress đĽ´, suffer from insomnia or just have difficulty sleeping. There have also been scientific studies âď¸ showing impressive results for managing type II diabetes with yoga nidra. More on that here: 3 Ways Yoga and Meditation Can Help Diabetes - YogaUOnline
Teacher Trainings
If youâd like to add yoga nidra to your yoga repertoire, check out this yoga nidra teacher training option: https://www.yoganidranetwork.org/total-yoga-nidra-teacher-and-facilitator-training
Putting It All Together
So, that sums up eight different styles of yoga you can try. As a yoga instructor, you may be qualified to teach some of these without specialized training. Just know that those teacher training sections are there to be used as a resource in case you are seeking to further your yoga education. If you regularly practice any of the above or are intrigued to try any, please feel free to share your experience or questions in the comments section!
Until next timeâŚđ¤
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