Kundalini, Hatha, Vinyasa, Nidra, HIIT…. And the list goes on and on! There are so many types of yoga, that it might be difficult for a beginner to know the difference or where to start. Everybody is different, and everybody has a different preference or level. So it can happen you enter a classroom and realize that a specific type of yoga is not your cup of tea. Luckily, there are so many more types to explore!
Yoga itself is thousands of years old, and over the years many different varieties have emerged. All share the same roots, however, of connecting your movement with your breath and consciousness. But it depends on what you want to focus on, when deciding what class you’re going to join. To help you find your perfect practice, we’ll guide you through all the yoga styles!
Kundalini Yoga
Kundalini is a Sanskrit yoga term and literally translates into life force energy, an energy that is believed to be rooted at the base of the spine. When you’re joining a Kundalini class, expect a lot of stimulation towards that area. It is done to reduce stress and negative thinking in order to elevate your consciousness. Here are some characteristics of Kundalini Yoga you might face when joining a class:
Chanting/singing (of Mantras)
Kriyas (poses in combination with breathwork)
Breathing exercises
Twists to warm up the body
Relaxation / Meditation
Perfect for:
People who like singing/chanting and wish to find a spiritual, yet also a somewhat physically challenging practice.
Vinyasa Yoga
One of the most commonly known and popular types of yoga is Vinyasa. You can recognize this type if the class is labeled as slow flow, morning flow or simply (Strong) Vinyasa. The literal meaning of Vinyasa is “place in a special way”, referring to linking breath to movement. All of the poses during a Vinyasa class are synchronized to your breath to create meditative movement.
Perfect for:
People who love to move rather than staying long in the poses..
Hatha Yoga
Meaning Sun and Moon, Hatha means to balance out your practice. From combining strength with flexibility, and physical with mental exercises - Hatha is always a very diverse experience. This also means that it’s a very good type to try when you’re just getting into yoga, as you’re able to tip your toes into various different aspects of yoga to find out what elements you prefer. Be that flexibility, building strength or focussing on the meditative aspects. Here are some elements you might run into when joining a Hatha Flow or Traditional Hatha class:
Mixed classes of physical intensive asana (poses)
Pranayama (breathing exercises)
Meditation
Perfect for:
Anyone who wants to do a very diverse, yet balancing practice. Also great if you prefer gentle yoga.
Ashtanga Yoga
You might know Ashtanga as Yoga Therapy or Yoga Chikitsa. but it is literally translated to “eight limbs”. It refers to eight practices (the limbs), one should master to achieve the full goal of yoga. These are the eight limbs you will meet when doing Ashtanga:
Yamas - behavioral observances, what you should do
Niyamas - behavioral restraints, what you shouldn’t do
Asana - physical postures
Pranayama - breathing techniques
Pratyahara - withdrawal of the senses
Dharana - concentration
Dharana - meditation
Samadhi - transcendence
Perfect for:
People who love a routine-based practice. Also a very good fit for those who wish to grow spiritually.
Yin Yoga
Yin is all about slowing down. Therefore this is a nice and slow practice where poses are held for at least a minute. It is very good for your body and health, as it increases the circulation of the joints and improves flexibility. It is a lovely practice to do after you finished an intense workout, or if you simply wish to fully stretch and relax your body.
Perfect for:
Those who need help with relaxing. Yin is not about growing muscle, it’s about losing tension and stress.
Power Yoga
Ready to break into a sweat and get those muscles going? Power yoga will help you with that. It’s a more active session at a quicker pace in order to build all muscle groups in the body while engaging the mind. This is what you can expect from your practice:
Physically demanding poses
A fixed set of asanas
Perfect for:
People who prefer an active over an enlightening session and want to strengthen the body. Although it increases your focus, it’s not a practice that highlights meditation and relaxation.
Restorative / Nidra Yoga
The ultimate goal of restorative yoga is complete relaxation into your poses. Just like yin yoga, you hold your poses for a few minutes. This means there aren’t many poses during a Restorative class. You might fall asleep during these sessions - and that’s perfectly fine. It’s all about stress-relieving, resting and regulating the nervous system. Some things to bear in mind when joining a Restorative Yoga class:
You will use props and bolsters to get comfortable in your poses
The teacher might guide a meditation (Nidra) during the practice
Perfect for:
Anyone who needs some relaxation and self-care. Especially if you’re feeling stressed, a restorative flow is what you need.
Strala Yoga
One of the lesser-known types of yoga is Strala Yoga, translated from the Swedish it means “to radiate” or “to shine”. Strala is a perfect mix of yoga with Traditional Chinese and Japanese Medicine - such as Tai Chi and Qi Gong. It’s a way of being, moving, and healing - it’s a yoga type that goes beyond holding poses focusses on the freedom of movement. Strala is very suitable for beginners, as there are no ‘strict rules’ in this practice: just do what feels best for your body. Some characteristics of a Strala class:
Slow movement with deep breath and easy poses
Building body awareness
Calming and focussing the mind
Possibly guided by a specific upbeat playlist, especially when doing a Power Strala practice
Perfect for:
Beginners or those who want to move freely. It’s a great and welcoming practice for anyone.
Prenatal/Pregnancy Yoga
As the name suggests, this practice is aimed at moms-to-be. It is focussed on easing pains such as sore hips or aching back pains. It’s stress-relieving and excludes unsafe poses for the pregnant body. Great for getting some movement and slight exercise without overstraining your changing body.