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Ultimate guide to all types of Yoga and their benefits

Ultimate guide to all types of Yoga and their benefits

Ultimate guide to all types of Yoga and their benefits

When you look for “types of yoga” on the internet and search engines, you’re bombarded with lots of information:  hatha yoga, Bikram yoga, Iyengar yoga, kundalini yoga, Nidra yoga, Anusara yoga, Ashtanga yoga…  and I am sure that it has happened to you like me, this overload of information doesn’t help you with the same mental mess in choosing the yoga type for your needs.  So, let’s see if I can clarify this topic a bit and help you find the best types of yoga.

If you are looking for a yoga class, you must understand that …

  • You need to make a choice on the type of yoga based on your goals
  • Yoga postures in all types of Yoga are almost always the same.

First, tell you that, regardless of the style of yoga you choose to practice, the postures are the same. What changes is the dynamics of the practice and focus of the program.  For example, the posture of the dog upside down Sava Asana, will always be the same in one or another type of yoga.

All Types of Yoga: 

Starting with this, I am going to inform you on what are the  best known types of yoga and various systems of this ancient practice so that you can choose the one that suits you needs.


VINYASA YOGA This type of yoga that involves specific body movements and poses, which create flowing meditative movements with each inhale and exhale. Each posture is linked to breathing and this practice deeply focuses on inhale and exhale. This style can be very fluid, and is often labeled Flow Yoga or Vinyasa Flow. Sequences may be creatively designed with no fixed sequence, and a different theme for each class.

Ashtanga Vinyasa Yoga is a dynamic yoga style that was developed and popularized by K. Pattabhi A modern form of traditional yoga from India, Ashtanga refers to 8 limbs or branches. of which asana (physical postures) is merely one of the components. There are a series of 6 set sequences and mastering all of them requires intense dedication to make real progress in different stages.


Larry Schultz developed Rocket Yoga in the late 1980s, this style of yoga was named Rocket’ because: “it helps you achieve results faster.

Based on Ashtanga Vinyasa yoga, It incorporates poses and techniques from the basic and intermediate series, allowing Students to practice in their own time without needing to progress in the strict order of of the sequences.


A Yin Yoga practice involves lower body parts, and includes a series of long-held, passive floor poses that mainly target the lower parts of the body-the hips. Pelvis, Inner thighs, lower spine.  These areas are especially rich in connective tissues and improving lower body strength. Poses may be held for up to 5 minutes (or longer) to release and break up fascia and strengthen muscles.


Iyengar Yoga involves precise anatomical details and the alignment of each posture. lyengar Yoga highly encourages the use of props. and the practice can be modified and made accessible for anyone. Iyengar yoga is best for people who want to develop cultivate strength, flexibility, stability steadily and slowly. It also helps you improve your general awareness and mindfulness, and can be therapeutic for specific conditions.


Hatha Yoga is a broad term used to refer to a yoga practice done with the Physical body. Hatha yoga puts and emphasis on the importance of meditation, combined with yoga postures, breathing, managing energy systems of the body. It also involves improving your diet and overall wellness or Other external means to increase awareness and understanding for achieving harmony with the seemingly dualistic aspects of mind and body.


Mysore style is a traditional Ashtanga Vinyasa practice done in a setting with others practicing at their own pace and abilities. A teacher is there just to make adjustments and provide guidance. It’s tailored to each person’s unique needs. Ashtanga practitioners may choose to dedicate themselves to one teacher for long periods, to develop a deeper relationship and learn from someone who can observe their progress.

ACRO YOGA (Acrobatics + Yoga)

A style of yoga is done by two or more people together, and its techniques center around partner poses. This is Influenced in part by acrobatics and cheerleading & and can include challenging strength or flexibility. It includes balancing postures, as well as ‘flowing’ from one pose to the next like a dance. Best performed with your partner to strength your body mind and relationship with each other.


Dharma Yoga is based on classical Hatha yoga. It involves lifetime work of Sri () karma Mittra’s . This yoga style integrates all 8 points of Ashtanga yoga, and also includes the yogic practice of Raja, Kundalini, Bhakti, Mantra, and Tantra. Practitioners of this yoga system aim to cultivate devotion and mindfulness with emphasis good health, clear mind and kind heart.”

SUP Yoga (Stand up paddle board Yoga)

SUP yoga is a recent trend in yoga. This system involves practicing postures on a paddleboard on calm water (lake or beach).

The instability of the board challenges the balance and coordination while moving in and out of poses. Part of the fun is cooling off by dunking in the water if you lose your balance or at the end of the session!


Bikram Yoga is a style of yoga developed and trademarked by Bikram Choudhury.

The poses in Bikram yoga are adopted from traditional hatha yoga techniques and Introduced and popularized in the West in the 70s.

Every Bikram Yoga Novice level Classes are usually 90 minutes long, and Consist of the same series of 26 postures, with 2 breathing exercises. Just like Hot yoga, Yoga poses in Bikram yoga are practiced in a heated room.


Jivamukti is one of the most versatile form of yoga which combines vinyasa•yoga based physical techniques with adherence to five core tenets: shastra (Scripture), bhakt (devotion), ahimsa (nonviolence, non-harming). nada (music), and dhyana (meditation). Jivmukti yoga is a combination of physical, moral and spiritual practices which encourages it’s proponents to adopt veganism, social activism and environmentalism. Classes usually include chanting and discussion of philosophy. Shannon Gannon and David Life developed this style of yoga.


As its name suggest, Hot Yoga refers to yoga techniques taught in a heated room for a numerous benefits: Heat encourages sweating for detoxification, increased heart rate for a more challenging aerobic practice, warmth to prevent muscular injuries, relieves stress and joint aches or arthritic pain. Hot yoga might sometimes refer to non-authorized classes which teach a type of yoga similar to trademarked “Bikram Yoga”.


This style of Yoga is practiced to soothe the nervous system, improve the performance of immune system and create deep relaxation in mind.

This restorative practice generally involves using blankets, bolster, cushions or props to create a comfortable pose that helps the practitioners release tension and feel at ease in body and mind. Even novices can join restorative Yoga classes.


This type of yoga focuses on healing. Therapeutic yoga programs are usually centered on healing physical injuries or psychological conditions. It’s also called Yoga Therapy. This style of yoga helps its practitioners ease pain or discomfort and restore balance in the bodily function and improve overall wellness. These yoga programs can be custom made taking the needs of the practitioners in consideration.

Ultimate guide to all types of Yoga and their benefits

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