14 Different Types of Yoga Practices: How to Choose the Right Kind for You

Explore 14 different types of yoga practices—from Hatha to Power Yoga—to find the perfect fit for your fitness, flexibility, or mindfulness goals.

Yoga is more than just a form of exercise—it’s a powerful mind-body practice that blends movement, breath, and mindfulness. With so many styles available today, from the calming Hatha to the fast-paced Vinyasa or the intense Ashtanga, it can feel overwhelming to choose the right kind for your needs.

This guide will walk you through 14 popular types of yoga and help you discover which one aligns best with your lifestyle, fitness level, and wellness goals.

Whether you’re seeking stress relief, flexibility, strength, or spiritual growth, there’s a yoga style waiting to transform your life. Let’s dive in.

What Is Yoga?

Yoga is an ancient practice that originated in India over 5,000 years ago. The word “yoga” comes from the Sanskrit root “yuj,” which means “to unite”—referring to the connection between the body, mind, and spirit.

Traditionally, yoga is not just a physical practice; it also includes breathwork (pranayama), meditation (dhyana), and ethical principles for living a balanced life. Modern yoga often emphasizes physical postures (asanas), but its deeper aim is to cultivate awareness, inner peace, and well-being.

Today, yoga has evolved into many styles, each with its own focus—be it fitness, healing, meditation, or spiritual growth.

Benefits of Practicing Yoga

Practicing yoga regularly can lead to numerous physical, mental, and emotional benefits. Here are some of the most well-known:

• Improved Flexibility and Balance: Regular stretching and holding poses helps lengthen muscles and increase range of motion.

• Enhanced Strength and Posture: Many yoga styles use body weight to build lean muscle and support better alignment.

• Stress Reduction: Deep breathing and mindful movement calm the nervous system and reduce cortisol (the stress hormone).

• Better Sleep: Yoga, especially restorative or Yin yoga, can improve sleep quality by promoting relaxation.

• Mental Clarity and Focus: The meditative aspect of yoga enhances concentration and reduces anxiety.

• Boosted Immunity: Gentle movement and breathwork can support immune health by reducing inflammation and improving circulation.

• Pain Management: Yoga is known to help with back pain, joint stiffness, and chronic tension.

The best part? You don’t need to be flexible or experienced to start. Yoga meets you where you are.

How to Select the Right Yoga Style

With so many types of yoga available, choosing the one that fits your lifestyle can be confusing. Here are some helpful tips to guide your choice:

1. Identify Your Goal:
   Are you looking to build strength, calm your mind, lose weight, or heal an injury? Each yoga style offers different benefits.

2. Consider Your Fitness Level:
   If you’re new to exercise or have limited mobility, start with gentle styles like Hatha, Iyengar, or Yin Yoga. If you’re active and enjoy fast-paced workouts, try Vinyasa or Power Yoga.

3. Think About Your Personality:
   Prefer structure? Ashtanga or Bikram might suit you. Enjoy variety? Vinyasa offers flow and creativity. Looking for spiritual depth? Kundalini or Jivamukti might appeal.

4. Schedule and Time:
   Some yoga styles require longer sessions or a regular schedule (like Mysore-style Ashtanga). Others, like online Vinyasa flows, can be practiced flexibly at home.

5. Try a Few Classes:
   The best way to find your match is to experiment. Attend beginner classes in different styles and observe how your body and mind respond.

6. Listen to Your Body:
   Yoga isn’t about pushing limits—it’s about tuning in. The right style will leave you feeling refreshed, balanced, and more in tune with yourself.

Different Types of Yoga Practices are:

1. Hatha yoga

The word “Hatha” derived from Sanskrit which means “FORCE” can be translated as “sun” (ha) and “moon” (tha), the yoga of balance.

Hatha practices are designed to align and calm your body, mind, and spirit in preparation for meditation.

Hatha is one of the most common types of yoga with no flow between poses, unlike Vinyasa yoga. Read Also: Hatha Yoga Guide

It consists of slow movements, breathing exercises, and meditation, so it’s best for beginner yogis to open up their body and allow the free flow of energy, to create the balance between mind, body, and soul.

2. Iyengar yoga

Iyengar yoga was founded by B.K.S. Iyengar which focuses on breath control and detail, precision, and alignment when carrying out the different poses, to encourage relaxation, good posture and balance.

It features hundreds of different yoga poses and fourteen types of breathing, so you can progress gradually from the easier forms to the more advanced movements.

In Iyengar yoga style Often props are used, such as belts and blocks, to support the body in certain poses, reducing the risk of injury.

This makes it a perfect form of yoga for people looking for rehabilitation on a healing holiday or those who need a gentle and very supportive exercise.

3. Ashtanga yoga

In Sanskrit Ashtanga is translated as “Eight Limb path.”

Ashtanga yoga involves a very physically demanding sequence of postures with breathing, so this style of yoga is definitely not for the beginner.

Ashtanga starts with a sun salutation and then moves into a series of standing and floor postures to produce intense heat to sweat out toxins and improve your circulation.

Strength, sweat, and stamina are the three main aspects of this form, which is said with your body’s natural detoxification process and leave you feeling restored.

4. Vinyasa yoga

Vinyasa means “to place in a special way”. This type of yoga is often referred to as Vinyasa flow yoga, as it consists of different poses linked together with movement, and synchronized with breathing.

Vinyasa is the most athletic yoga style and was adapted from Ashtanga yoga in the 1980s.

Many types of yoga can also be considered Vinyasa flows such as Ashtanga, power yoga, and prana.

Your yoga teacher will instruct you to move from one pose to another whilst inhaling or exhaling; generally, when moving upwards you’ll inhale, and when moving downwards you’ll exhale.

5. Kundalini yoga

This style of yoga has been described as “the mother of all yoga” as it is one of the oldest recognized forms.

Kundalini is the word used to describe the hidden energy within us, which this yoga practice helps to target and release.

It’s a very active form of yoga which includes common poses, as well as some of its own unique poses.

People who practice it are said to finish their session feeling extreme happiness and tranquillity. These classes are pretty intense and can involve chanting, mantra, and meditation.

6. Bikram yoga

Bikram Yoga style was developed by Bikram Choudhury synthesized from traditional hatha yoga techniques.

It became popular in the early 1970s. All Bikram Yoga Beginning Series classes run for 90 minutes and consist of the same series of 26 postures, including two breathing exercises on the room temperature 105° Fahrenheit with 40 percent humidity.

Since Bikram yoga has so many rules, many studios simply call their classes “hot yoga” so they can customize their offerings.

7. Yin yoga

Yin yoga is a slow-paced style of yoga with seated postures that are held for longer periods of time from 45 seconds to two minutes.

Yin can also be a meditative yoga practice that helps you find inner peace. It is designed to increase circulation in the joints and improve flexibility.

The practice focuses on the hips, lower back, and thighs and uses props like bolsters, blankets, and blocks to let gravity do the work, helping to relax.

While other forms of yoga focus on the major muscle groups, yin yoga targets the body’s connective tissues. Holding the poses benefits the mind as well as the body.

8. Sivananda Yoga

Sivananda yoga is a form of hatha yoga based on the teachings of Hindu spiritual teacher Swami Sivananda.

Classes are generally relaxing: while most yoga classes end with savasana (a final relaxation/corpse pose), Sivananda starts with this pose, then moves into breathing exercises, sun salutations, and then 12 basic asanas.

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9. Restorative yoga

Restorative yoga focuses on winding down after a long day and relaxing your mind. At its core, this style focuses on body relaxation.

You spend more time in fewer postures throughout the class. Many of the poses are modified to be easier and more relaxing.

Like Iyengar, many props are used and are placed just right such as blankets, bolsters, and eye pillows.

Restorative yoga also helps to cleanse and free your mind. Restorative yoga can benefit those who need to chill out and de-stress, and it can also be used as part of your rest-day self-care.

10. Prenatal yoga

Prenatal yoga is carefully designed for “moms to be”. It is one of the best types of exercise for expectant moms.

With an emphasis on breathing, stamina, pelvic floor work, restorative poses, and core strength, Prenatal Yoga can help you become more resilient during and after pregnancy.

Note: But make sure you check in with your doctor before beginning a yoga practice, if you are pregnant.

11. Aerial yoga

It is relatively new, but quickly catching on. It involves traditional yoga poses with the added support of a strong, silky hammock that hangs from the ceiling.

The hammock is used as a supportive prop in poses like pigeon or downward dog and helps you more easily perform inverted poses (like headstands and handstands) that might be beyond your abilities or comfort levels.

It’s also used for a cocoon-like savasana (the final resting pose at the end of a yoga class). Classes can be either physically challenging or relaxing.

12. Acro yoga

Acro Yoga is known as a combination of acrobatics, yoga, and even healing/therapeutic practices. 

Acro Yoga focuses on the trust elements of acrobatics, the compassion elements of therapeutics, and the mind-body connection element of yoga to form a yoga style unlike any other.

This is such an amazing practice to build a sense of community, keep your yoga practice playful, and to challenge yourself in new ways.

13. Anusara yoga

Anusara is a modern-day version of hatha yoga, most similar to vinyasa that focuses more on the mind-body-heart connection and different verbiage.

Anusara focuses on spirals and how each body part should be moving. Anusara is also known for its emphasis on heart-opening.

14. Jivamukti yoga

Jivamukti was founded in 1984 by Sharon Ganon and David Life which is mainly vinyasa flow-style classes infused with Hindu spiritual teachings.

A series of chants usually open the beginning of class followed up by a series of poses that align with the five tenets of Jivamukti yoga and philosophy.

So, which yoga style suits you the best? Let us know in the comment section.

Read also: Best yoga quotes that will keep you motivated.

FAQs On Yoga Types:

• Q: What is the best type of yoga for beginners?
  A: Hatha Yoga is often recommended for beginners due to its slower pace and focus on basic poses.

• Q: Which yoga style is best for weight loss?
  A: Vinyasa or Power Yoga are dynamic styles that can aid in weight loss by increasing heart rate and calorie burn.

• Q: Can yoga help reduce stress?
  A: Yes, practices like Restorative or Yin Yoga focus on relaxation and can significantly reduce stress levels.

• Q: How often should I practice yoga?
  A: Consistency is key; practicing 2-3 times a week can offer noticeable benefits.

Final Thoughts on Choosing a Yoga Style

Choosing the right yoga style is a personal journey—there’s no one-size-fits-all approach. What works for someone else might not resonate with you, and that’s perfectly okay.

The beauty of yoga lies in its diversity and adaptability. Whether you want to de-stress after work, build physical endurance, explore spiritual growth, or simply move your body more mindfully, there is a yoga practice that can support your goals.

Start where you are. Be curious, not judgmental. Explore a few styles, listen to your body, and allow yourself the space to grow and evolve. Over time, you may even blend different styles based on your needs—perhaps a grounding Hatha session in the morning and a calming Yin session at night.

Most importantly, remember that yoga is not about mastering a pose—it’s about discovering yourself through the practice.

Stay consistent, stay open, and let the journey unfold.