Beginners guide to 10 different styles of yoga
Photo by Nathan McBride on Unsplash
There are tons of reasons why people say yoga isn’t for them, from thinking it’s too gentle and slow through to believing they’re not bendy enough. But here’s the thing, you can do yoga even when your body is stiff as a board and you can have a gentle relaxing session or a strong sweaty workout depending on what you’re looking for.
My first yoga class was decades ago! It was kind of a disappointment and I didn’t really get what everyone was raving about. But, every so often, I’d go back and give it a go. However, it wasn’t until I came across one particular teacher (lovingly called Yoga Lisa in my phone contacts) that yoga clicked and I fell in love with going to class.
It was a sad day when Yoga Lisa told us that she was moving from the area and, despite trying out a few more classes, I struggled to find one that I enjoyed quite so much. I had no idea whether it was because of the different style of yoga offered (there are loads of different ones - more below) or the teaching methods, but a little thought took seed and began to grow over time.
“Go on a teacher training course and learn yoga for yourself.”
I spoke to Yoga Lisa who I think was more excited about the idea than me! She gave me some great advice and, to cut a very long story short, I went on a fab British Wheel of Yoga foundation course before veering off on a tangent for my teacher training.
I finished the training and qualified as a yoga teacher, then stopped practising for over a year. Why? Simply because I’d made a few poor choices, picked a style of yoga I’d never done before (and didn’t really enjoy) plus struggled with the very non-yogic nature of the teaching on the course.
However, I eventually found my way back to the yoga mat, this time adapting what I’d learned whilst doing the fabulous Yoga with Adriene online videos. Now, I go through periods of time where I practise yoga every day interspersed with others where I’ll miss a few weeks.
But, in times of strife, yoga always keeps me going. I’m normally very active yet had no energy to do the usual things when my Mum died. Stretching out on the yoga mat kept my body moving and helped me to feel strong. Similarly, my Dad died recently, and yoga has once again come to the rescue. Even just 20 minutes a day of yoga can be beneficial.
So, whether you’re feeling a bit low on energy and just want to gently stretch out or would like to learn more of the spiritual side behind yoga, become more flexible, tone up and feel more energetic, there’s a yoga practice out there for you! Here are 10 of the more common ones you’ll come across in the UK.
1. Hatha Yoga
Hatha is a Sanskrit word and, in the west, often used as a catch-all term for the physical side of yoga. As a result, it can be confusing to know what to expect when a teacher uses the term Hatha yoga to describe their class but, in general, it’s likely to be a gentler type of yoga which encompasses physical movement, pranayama (breath) and meditation.
Best for: Those looking for a slower or more gentle type of yoga which balances physical movement, breath work and meditation.
2. Bikram Yoga
Sometimes called ‘hot yoga’ this is a class where you will sweat! The room is heated to 40c with 40% humidity, and the class is 90 minutes long, following 26 poses and 2 breathing techniques in the same order each time. Students love it because the heat means they can move more deeply in to poses and the heat helps with circulation and detoxification in the body.
Best for: Those who like routine and are looking for a hot, physical practice which helps the body to sweat and detoxify.
3. Sivananda Yoga
Sivananda classes often begin in a relaxation pose to ground you before gently stretching out and starting to move. A typical class will include pranayama (breathing), sun salutations, 12 basic asanas (postures) and relaxation. The emphasis is on mastering the basic asanas before moving into variations to deepen the practice.
Best for: Anyone looking for a relaxing practice which emphasises breathing and meditation.
4. Vinyasa Yoga
This is often used as a catch all term for different styles which have movement synchronised with breath. It’s a flowing style of yoga, moving from one posture to another. The specifics will vary depending on individual teachers, but it’s often a strong form of yoga which has a meditative feel as you flow into the different poses.
Best for: People of all abilities looking for a strong yoga practice with movement and flow, calming the mind with active meditation.
5. Ashtanga Yoga
This is the style of yoga which became popular in the late 1990’s with Madonna. It’s a very fast paced and physical flowing yoga where students are led non-stop through a sequence of poses.
Best for: Due to the fast, physical nature, it’s generally not recommended for beginners.
6. Kundalini Yoga
Equal parts spiritual and physical, Kundalini yoga includes chanting, singing, meditation and kriyas (a specific series of poses paired with breath work and chanting). The classes are generally fast moving and invigorating.
Best for: Those who like singing and chanting and are looking for yoga practice which encompasses both spiritual and physical aspects.
7. Iyengar Yoga
Iyengar yoga focuses on precise movement, using props such as blocks and straps to go deeper into the pose. The pace tends to be slower than other forms of yoga as the poses are held for a long time. It can be good for those with injuries and students often report feeling open and relaxed after a class.
Best for: Anyone looking for a more classical form of yoga and wanting detailed instruction.
8. Dru Yoga
Based on soft flowing sequences, Dru has its roots in Hatha yoga and includes classical yoga asanas (postures), pranayama (breathing), positive affirmations and visualisations. Joints are kept soft and relaxed during movement (as in Tai Chi) to create flexibility and a flow of energy.
Best for: Those looking for a soft, flowing, holistic practice which is based on classical postures. Suitable for beginners and those with injuries.
9. Yin Yoga
Yin yoga is a slow paced style where the poses are held for up to 5 minutes. It has its roots in martial arts and is designed to increase circulation in the joints and increase flexibility. It can be great when recovering from a strong workout and is often quite meditative due to the stillness and length of time in each posture.
Best for: Anyone looking for a slow paced workout or wanting a good stretch after a workout. Also good for beginners as the poses can be held for less time.
10. Acro Yoga
Combining yoga and acrobatics, Acro yoga is a playful style which uses postures such as plank and, with the addition of a partner, takes you into the air. It builds core strength and develops communication and trust in a fun environment.
Best for: Those looking for a playful style of yoga which they can practice with a partner, developing strength and core stability.
The best style of yoga for you will depend on what you’re looking for out of your practice.
My advice is try a few different classes as it’s often difficult to know whether you’ll like it before giving it a go. For example, I always thought I’d suit Ashtanga yoga because I enjoy fast, strong, physical sports. However, I struggled to keep up in class and moving through the postures so quickly made me feel like I was going to injure myself.
Conversely, the softer flow of Dru yoga doesn’t suit me and I get really frustrated with more static styles such as Iyengar which demand holding poses for a long time. It turns out that the slower flow of Vinyasa yoga (which still has strength) is more my style.
However, it took me years of trial and error of different styles to come to that conclusion! So, if you fancy doing yoga but have already been to a class which you hated, take a look first at some of the other styles before deciding to throw away your yoga mat.
