If you're at the beginning of your yoga journey and feel confused by the multitude of different styles available, don't worry, you're not alone. Yoga is an ancient practice with a rich history and many styles that have evolved over the years. From calming and meditative to dynamic and physically demanding. Each style of yoga has its own characteristics and focus, so it's important to get an idea beforehand of which style might be right for you. In this article, we'll introduce you to some of the most common yoga styles and help you understand their main features and suitability for beginners.
What will you find in the article?
1. Hatha Yoga
Hatha yoga is probably the oldest and best-known style of yoga, focusing on physical exercise. Hatha practices are usually slow and meditative, making this style ideal for beginners. It focuses on correct posture, using static poses (asanas) and deep breathing (pranayama), thereby helping to strengthen your core. Hatha yoga is a great choice for beginners because it helps develop strength, flexibility, and concentration.
"The breath is the bridge between the body and the mind, between consciousness and the subconscious, between man and the infinite." – Sri Sri Ravi Shankar
2. Vinyasa Yoga
Vinyasa yoga, also known as "flow" yoga, is more dynamic, and sequences of movements are connected with breathing. Each asana leads to the next in the rhythm of breathing, giving the practice a fluid and almost dance-like character. If you enjoy active forms of exercise, are looking for a physical challenge, and want to improve your strength and endurance, Vinyasa might be for you.
Tip for beginners
If you are a complete beginner, the best way to start might be with Hatha yoga. This style of yoga provides a solid foundation and helps develop basic techniques and understanding of asanas. Once you master the basics, you can explore other styles and find the one that best suits your needs and goals.
3. Ashtanga Yoga
Ashtanga is one of the most demanding yoga styles, involving a fast sequence of constantly repeated poses. It is an excellent choice for those who are looking for a physically challenging, systematic practice and enjoy routine, as the series of poses is always the same.
Consistency will allow you to delve deeper into the asanas and better understand the fluidity and synchronization of breath and movement, which are key to Ashtanga yoga. Additionally, regular practice will help you strengthen your body and increase flexibility, allowing you to progress through different series of asanas.
However, remember to listen to your body and not overexert yourself beyond your capabilities. It is important to practice with attention to your own limits and to respect your boundaries. With regularity and patience, you will gradually achieve progress and advance in your Ashtanga yoga practice.
4. Bikram Yoga
Bikram yoga, also known as "hot yoga", is practiced in a room heated to a high temperature (around 40 degrees Celsius), which helps the body to stretch more and flush out toxins. The class consists of a series of 26 asanas performed in a specific order, and two breathing exercises. This style of yoga is great for those looking for intense physical activity and wanting to work on body detoxification.
"The greatest adventure you can experience is discovering your own inner reality." – Shri K. Pattabhi Jois
Yoga Mat – Your Personal Space
5. Yin Yoga
Yin yoga is a slow and meditative style of yoga that focuses on lengthening muscles and releasing deep tissues. Asanas are held for a longer period (usually 3–5 minutes), which allows the body and mind to relax and connect. Yin yoga is an excellent choice for those who are looking for a counterbalance to the fast pace of modern life and want to connect more deeply with their inner self.
When practicing Yin yoga, and not just Yin yoga, it is important to wear comfortable clothing that allows for free movement. It is recommended to wear loose trousers or leggings made from light and elastic materials, such as cotton, bamboo, or Econyl, which comfortably adapt to your body, are breathable, and do not restrict your movements.
Clothing in which you will feel confident and comfortable
6. Iyengar Yoga
Iyengar yoga focuses on the precise execution of asanas using various props, such as blocks, straps, cushions, or blankets, which help to correctly position the body in the pose. This style emphasizes proper anatomy and posture and is suitable for those who want to thoroughly understand individual asanas and work on their technique and detail.
Book Recommendations
If you are looking for theory in addition to practice, we have compiled a few book publications for you that can help you better understand not only yoga postures, but also working with breath, emotions, and the mind.
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Hatha Yoga Illustrated by Martin Kirk, Brooke Boon, and Daniel DiTuro – This book provides detailed illustrations and instructions for basic asanas and breathing exercises in Hatha yoga.
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The Power of Ashtanga Yoga by Kino MacGregor – Kino MacGregor is a well-known Vinyasa and Ashtanga instructor, and this book provides a deeper understanding of the philosophy and practices of Vinyasa yoga.
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Yoga Mala by Sri K. Pattabhi Jois – This text by one of the main masters of Ashtanga yoga provides a comprehensive overview of the Ashtanga yoga system.
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Bikram's Beginning Yoga Class by Bikram Choudhury – the founder of Bikram yoga, describes a complete series of 26 asanas performed in a hot room.
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The Complete Guide to Yin Yoga by Bernie Clark – Bernie Clark is a well-known teacher and author of books on Yin yoga.
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Light on Yoga by B.K.S. Iyengar – This publication provides detailed instructions for various asanas and techniques of Iyengar yoga.
- Kundalini Yoga: The Flow of Eternal Power by Shakti Pawha Kaur Khalsa – This publication provides a comprehensive overview of the principles and practices of Kundalini yoga.
If you are looking for one comprehensive book on yoga styles, we recommend:
- The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar – This book does not focus on just one specific style but provides a deeper understanding of the philosophy and practices of yoga as a whole, which is useful for anyone who wants to explore different yoga styles and find the most suitable one for themselves.
7. Restorative Yoga
Restorative yoga is a gentle and calming style that focuses on relieving stress and tension, deep relaxation, and restoring the body and mind. Most asanas are performed in a seated or reclining position with the aid of pillows, blankets, and other props to allow the body to fully relax. The use of props provides support to the body, allowing for deeper rest and regeneration. This style of yoga is ideal for those who are looking for regeneration and a break from everyday stress and tension.
8. Kundalini Yoga
Kundalini yoga is a dynamic and transformative style of yoga that focuses on awakening the Kundalini energy, which, according to some beliefs, resides at the base of the spine. This style of yoga includes dynamic asanas, specific breathing exercises, meditation, chanting, and mantras that help release blocked energy and strengthen both body and mind. Kundalini yoga is suitable for those seeking spiritual growth and transformation and who are open to working with energy.
Conclusion
Regardless of the style you choose, yoga offers not only physical but also mental and spiritual benefits. Whether you opt for Hatha, Vinyasa, Ashtanga, Bikram, or Yin yoga, remember that each style has something to offer, and it's important to find the one that best suits your body and your needs. Most studios offer trial classes, which will allow you to discover what works best for you.
Yoga is a journey of self-discovery, and any practice that brings you peace and tranquility is the right one. Remember, every yoga practice is your own and unique. So go ahead, try several different styles and find your path to calm and balance.
Article author: Eliška
Yoga became a part of my life during high school, and after several years, I deepened my knowledge by completing a teacher training course. When I'm not on the mat, I'm traveling the world or spending time with my loved ones. At Korkie, I manage marketing and, through my articles, showcase the endless diversity of yoga.
