Yoga is an ancient science originating from India. It offers philosophy, procedures and techniques that connect body, mind and soul. Some of these techniques are close to the original teachings, others were born during the popularization of yoga in the West. There is a plethora of yoga terms and types of yoga, each of which has its own techniques, goals and benefits for mental and physical health. Here we introduce the 8 main types of yoga and their specifics:

1. Hatha yoga

Hatha yoga is one of the most common types of yoga. It focuses on combination of physical exercise (asana) and breathing techniques (pranayama). In Sanskrit, Hatha literally means force, alluding to a system of physical techniques.  Hatha yoga is great for those who are new to yoga and don’t yet have defined preferences. It helps improve flexibility, strength, stability and calm the mind. Hatha yoga provides a solid foundation for other types of yoga.

2. Vinyasa yoga

A dynamic form of yoga that focuses on fluid transition between different asanas. Each movement is synchronized with breathing, creating a smooth flow of energy in the body. Vinyasa yoga is great for those looking for a physical challenge and don’t mind breaking a little sweat, but also want to work on their breath and meditation.

3. Ashtanga yoga

Ashtanga yoga is a physically demanding and structured form of yoga that consists of a fixed set of asanas, and is performed at a fast pace with an emphasis on breathing technique. The practice of Ashtanga yoga requires discipline and regular practice, where we gradually move into more demanding positions. This type of yoga is ideal for those looking for systematic and significant progress in their practice.

4. Bikram yoga

Bikram yoga is performed in a room with a temperature of around 40 °C and consists of a set of 26 asanas and two breathing exercises. The heat in the room aims to increase flexibility and detoxify the body. Bikram yoga is physically demanding and requires the ability to cope with exertion in high temperatures.

5. Kundalini yoga

Kundalini yoga focuses on awakening the energy centre known as kundalini. The practice of this type of yoga includes breathing exercises, chanting mantras and dynamic movements. The goal is to release the potential of the energy residing in the root of our spine, and achieve spiritual enlightenment.

6. Yin yoga

This type of yoga emphasizes precise execution of positions and staying in them for a longer period of time. Its goal is relaxation, regeneration and release of tension in the body, as well as flexibility and lengthening of muscles. Using aids such as straps, blocks and pillows, it helps the correct execution of asanas. Yin yoga is ideal for those who want to correct incorrect postures and anatomy, as well as those who seek peace to balance everyday life.

7. Yoga Nidra

Yoga Nidra centres around relaxation and meditation. The practice is done in a lying position, where we try to relax the body and mind. This type of yoga helps reduce stress, release tension, improve sleep and restore energy.

8. Power yoga

Power yoga is a modern physically demanding type of yoga originating from the US in the 1990s. It combines strength, endurance, flexibility and breath work. The goal of Power Yoga is to strengthen muscles, increase endurance, and improve overall flexibility and coordination. It is also sometimes called Vinyasa Power Yoga.

Each yoga style offers its own unique benefits, and the choice between various types of yoga depends only on you and your preferences and goals. Try several types and choose the ones that suit you best. Yoga is the path to harmony and health, and only you know what you need most at this moment. I combine Hatha practice with Vinyasa and Kundalini, but there are days when I feel that Yin Yoga is exactly what my body and mind crave. Don’t be afraid to experiment. Namaste.