So you want to start yoga and you've been to your local yoga studio's website and are completely overwhelmed with the choices? How do you know what style of yoga is right for you? Isn't yoga just yoga?
I have to say that I am not a big fan of categorising yoga as to me “yoga is yoga” and in the West typically only the approach to asana, the physical, practice (which is only one of the eight limbs of yoga) is different. At the end of the day it all depends on your teacher. Where he or she was trained, their personality, how they practice and who they are influenced by.
If you go to a yoga studio, however, you will be presented with a vast amount of choice so it’s good to know what you can roughly expect! So hopefully the below will help you to find out which style of yoga class is right for you.
Ashtanga Yoga
What is it: Made popular by Patthabi Jois, a student of Sri T Krishnamacharya. 6 fixed sequences – usually the primary sequence is practiced in regular yoga classes. Very demanding and physically challenging yoga practice.
Suits you if: you like a fixed routine, you want a challenging and athletic yoga practice
Bikram Yoga
What is it: invented by Bikram Choudhury in the early 1970s, 90 minute classes that consist of 26 postures and two breathing exercises, practiced in 40 degrees heat and high humidity.
Suits you if: like heat (!), are not afraid to sweat a lot, like a fixed routine and a challenging yoga practice. You can read more about my experience of Bikram Yoga here.
Hatha Yoga
What is it: hatha can be translated as “forceful” or ha = sun and tha=moon which refers to the balancing of two energies.
Hatha Yoga is actually the physical part of yoga so all the styles listed here are actually subcategories of Hatha Yoga. When the term Hatha Yoga is used to describe a class it’s usually a more gentle and meditative style.
Suits you if: you are a complete beginner, you want a gentle and relaxing yoga practice, you don’t want a fixed routine but learn a variety of yoga postures
Iyengar Yoga
What is it: based on the teachings of BKS Iyengar, another student of Sri T Krishnamacharya, who is often considered to be the father of modern yoga. Iyengar yoga is very precise, based on correct alignment and considered to be challenging yet very safe practice. A lot of props like blocks, bricks, belts, blankets etc are usually used to make poses accessible.
Suits you if: you like a detailed practice, you have specific postural problems or back conditions that you want to work on, you like working with props, you want a style of yoga that is accessible to all levels and body types.
Jivamukti Yoga
What is it: holistic yoga practice that includes a vinyasa style practice, chanting, meditation and yogic teachings
Suits you if: you want to learn more about yoga philosophy, spiritual practice and yoga in general. Suitable for all levels and anyone with an open mind!
Kundalini Yoga
What is it: introduced to the west by Yogi Bhajan, combination of pranayma, meditation, mantra and asana practice. The focus is on the awakening of kundalini energy
Suits you if: you are looking for a spiritual practice that includes all aspects of yoga
Restorative Yoga
What is it: very gently and passive style of yoga which is used to consciously relax the body involving lots of props like bolsters and blankets. It involved in staying in supported poses any time from 5-20 minutes.
Suits you if: you want to destress and relax your mind and tensed muscles
Sivananda Yoga
What is it: very specific style of teaching after Swami Sivananda, standard routine of asanas and breathing exercises but not as physically demanding as Ashtanga or Bikram Yoga. Based on 5 principles of asana, pranayama (breathing exercise), relaxation, proper diet (vegetarian) and positive thoughts
Suits you if: you like routine, you want a more gentle yoga practice, you are open to the spiritual side of yoga
Scaravelli Yoga
What is it: inspired by the teachings of Vanda Scaravelli, gentle but actually really demanding style of yoga at the same time that uses gravity and sophisticated knowledge of anatomy to release tension in the muscles around the spine.
Suits you if: you are interested in anatomy and a detailed practice, you have back problems such as scoliosis or other conditions.
SUP Yoga
What is it: SUP stands for stand-up-paddle-board! And that's what it is - yoga on a stand-up-paddle-board! It's pretty much like any other Hatha or Vinyasa class except for that there is the added challenge of trying not to fall in the water!
I'm curious by nature so of course I had to try this! You can read more about my experience here.
Suits you if: you like being on a stand-up-paddle board and don't mind getting wet!
Vinyasa Flow Yoga
What is it: quite fast paced type of class where movement is synchronised with the breath. Challenging and athletic but includes a variety of yoga postures and no fixed routine.
Suits you if: you are looking for a fast paced fitness type class. There is usually not much time for detail so it’s better suited to people who are in very good health and are already familiar with the basic yoga postures.
Yin Yoga
What is it: inspired by Chinese Taoist Yoga teachings. Postures are held between 2 and 5 minutes – sometimes up to 20 minutes. Slow and meditative, challenging for both the body and the mind – especially if you struggle with patience!
Suits you if: you are anxious, stressed and in need of a really good stretch! Great for anyone who does competitive sports or other “Yang” like activities to get your system back into balance.
I would say the above are probably the main type of classes that are available in the UK. Do let me know if I missed anything out and I will add it on the list!
It’s great you did a post on this. I love yoga but normally just end up doing Vinyasa flow or Bikram yoga. Now you’re giving me lots of ideas!
Thank you! Glad you like it! We all tend to stick to what we know but sometimes it’s good to try different things x
Fantastic post. Very useful. I regularly do the breathing exercises vas try to include ‘surya namaskar’ in my asanas. Would you know which sort of yoga category that would fall under? I would love to attend a class to see if I can improve my asanas.
Many thanks
Shilpa
Thank you! I’m glad you like it. Surya Namaskar features in most styles of yoga except maybe restorative yoga… As I said in the beginning of the article to me yoga is yoga and you can get something out of every class and then use at home what you enjoy or what feels good! It’s fantastic that you already have a regular home practice. Do try a class if you get the chance! There is always something new to learn and to improve. I’m sure you would enjoy it no matter what style.
Christine
I have just started Hatha Yoga and plan to gain stamina and strength first before trying something a bit more challenging like Bikram Yoga.
Such a great post with lots of useful information and tips. I love yoga but I am such a novice, I have so much to learn.
wonder which one is ok for back problems
Iyengar, restorative or yin yoga will probably be best but it depends on your exact condition.
Hi Christine-
I just discovered you through Youtube and now your website. You are very helpful for my scoliosis! Physical therapy isometric exercises for my pelvis have helped (I have painful arthritis in my hip and lower spine), although I have used yoga stretches for many years. I prefer your version of the Bridge Pose, slow and focused on each vertebrae! This really helps release my QL muscle tension- Thank you!
Liz
That’s fantastic Liz! I bring out a new video every Thursday so have a look around the channel – I’ve done a few videos on hips and lower back as well. All the best!