Types of Yoga

Yoga is the ancient Indian philosophy of uniting the mind and body for the goal of spiritual release. What exactly does that have to do with the endless classes, not to mention the clothes, that have dominated the West’s obsession with yoga for the past half century?

Perhaps we should start with an om.

There are some people who think of yoga as chanting while sitting like a kindergartner; others see yoga as the practice of twisting your body into impossible positions. For many who practice yoga, the mindful concentration on breathing paired with the physical focus on stretching, bending, and holding poses creates a unity of thought and movement that is akin to a runner’s high. (“Yoga” comes from the Sanskrit word yuj, meaning “to unite.”)

The benefits of yoga are becoming increasingly well documented. Studies done by the National Institutes of Health have found that yoga can help with balance and flexibility as well as easing psychological distress. The research also found that because yoga requires minimal equipment, it is accessible to many people. Those are perhaps some of the reasons for yoga’s growing popularity. According to Centers for Disease Control and Prevention data, the percentage of Americans who practice yoga grew from 5 percent in 2002 to 16 percent in 2022.

Yet the varying types, the vocabulary (down dog, pigeon, sun salutations), and, yes, the clothes, can be barriers to entry. So here is an introductory look at several types of yoga, ordered roughly from the most basic to the most challenging, although such judgments are subjective. As for the clothes, be comfortable. A good yoga session is one in which you—even in a full studio—focus on your breath and your movements and not on what you or anyone else is wearing.

Hatha

Hatha yoga is often considered a good introduction for beginners because its slower pace requires poses (or asanas) to be held for a few breaths. It introduces basic poses, such as downward-facing dog or the warrior poses (for examples, please refer to the photo slideshow) and sometimes connects poses. All movement is driven by carefully guided breathing, with inhalations linked to specific movements. Because poses are typically held longer in Hatha yoga, it is especially good for those looking to stretch or to perfect their posture in poses. The pace is also especially helpful for beginners who may be unfamiliar with some poses.

Iyengar

Pronounced eye-yen-gar and named for its founder, B.K.S. Iyengar, this form of yoga takes poses very seriously. In an Iyengar practice, expect to hold positions for long periods in order to achieve proper alignments. Students will often use blocks or straps to facilitate a particular position. Because of the length of time positions are held, Iyengar helps build strength. This type of yoga uses hundreds of poses and changes them up extensively, so classes can vary greatly.

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Vinyasa/ashtanga

In Sanskrit, vinyasa means “to place in a special way,” and that embodies the flow of this type of practice. Because the pace of this type of yoga is a good bit faster than Hatha or Iyengar, it can feel more like a traditional exercise class. Also because of the quicker pace, this practice lends itself to people who have a basic understanding of the poses since there is less time to think about hand or foot placement. As you transition fluidly from one position to the next to the next (cobra, plank, down dog), a lot of attention is paid to aligning breathing with the movements.

Ashtanga is in many ways a form of vinyasa, but it follows a set sequence of poses that does not change from class to class.

Bikram/hot

Bikram yoga is practiced in a hot (100 °F or higher), humid room. It is named for its founder, Bikram Choudhury, and consists of 26 positions, done twice in a row. The theory behind the heat, humidity, and consistency is that it lessens the risk of injury while allowing for better achievement of poses. Other forms of hot yoga are also done in rooms with intense heat and humidity but can vary in the poses.

While it’s always important to consult a physician before beginning an exercise program, it is especially so for the hot yoga practices because the heat can add stress to the body.

Other forms of yoga

There are a number of types of yoga that focus more on the meditative than the physical aspects. They include:

• Kundalini: This form often incorporates singing or chanting and a focus on breathing as you repeat poses. Many see this as a more spiritual type of yoga.
• Yin yoga: This is a practice in which poses are held sometimes for several minutes. There is a heavy emphasis on increasing flexibility and relaxation.
• Restorative yoga: The name pretty much says it all. The focus is far less on movement than on relaxation and psychic and physical healing.