9 Sorts of Yoga and Their Advantages for Bodily and Psychological Well being

Yoga is a phenomenon that’s gaining an increasing number of reputation. This exercise is common primarily as a result of it combines not solely bodily but additionally psychological advantages. Common yoga apply can improve the extent of your bodily vitality, vitality, or enhance your flexibility and power. It will possibly additionally contribute to higher stress administration, clear your thoughts and assist with psychological leisure. Nevertheless, a giant advantage of yoga is that it’s comparatively accessible and will be practised by nearly everybody.

In fact, the kind of yoga you select performs a sure position. There are certainly many kinds that cater to totally different ranges of bodily health and particular person wants of exercisers. Every of them is barely totally different and affords varied variations. At the moment’s article will discover how to decide on the yoga that’s ultimate for you and profit from its benefits. [1]

Is there actually a finest kind of yoga?

Earlier than we delve into discussing particular person varieties of yoga, you’ll most likely prefer to know which is one of the best one. Nevertheless, I’d disappoint you as a result of there is no such thing as a universally one of the best kind of yoga. As a substitute, you may select a mode that fits your wants, making it one of the best one for you. Individuals practising yoga have totally different targets. Some individuals are simply trying a fast morning exercise to kick-start their day.

Yoga Exercise

Others love yoga as a result of it supplies them with gradual, enjoyable workouts ultimate for making ready for sleep. Moreover, there are individuals who apply yoga with the purpose of losing a few pounds or just enjoyable their minds throughout the day. This versatility, coupled with its accessibility for everybody, makes yoga a very talked-about exercise. You possibly can even alternate between differing types and kinds primarily based in your present temper. [2]

9 varieties of yoga you may select from

All kinds of yoga share the power to induce a sense of lightness and leisure. Nevertheless, they differ of their particular focuses. For instance, in case you do power coaching, you could admire Hatha yoga, which emphasizes flexibility and may complement your health routine. These searching for to nurture their non secular aspect could discover themselves captivated by Jivamukti yoga. If you happen to assume that yoga is just too simple as a result of quantity of coaching you already do, strive Energy or Ashtanga yoga, which supply a enough problem. There are actually many choices on this regard, however earlier than you determine on a particular kind, it is best to strive just a few fundamental ones, as they’re designed to be accessible to newcomers. An excellent instance is the aforementioned Hatha yoga. We’ll talk about extra about it and different sorts under. [3]

Earlier than we start, it’s vital to notice that for newcomers, it’s best to entrust themselves to the steerage of an skilled teacher when practising yoga. The trainer can clarify the fundamentals both individually or in group lessons. This can show you how to higher perceive the essence of yoga and be sure that you carry out every asana appropriately. Nevertheless, some varieties of yoga are comparatively easy, and you’ll strive them by yourself, for instance, by following varied educational movies on YouTube. Under, we now have just a few suggestions that can assist you get began.

You is perhaps excited by these merchandise:

1. Hatha Yoga

The time period “Hatha yoga” is historically used for strategies that mix poses, referred to as asanas, with respiratory strategies. It’s thought of as a basis for all yoga kinds and is extremely common as a consequence of its suitability for newcomers and its goal to cleanse the physique and soul. Sometimes, Hatha yoga periods final 45 to 90 minutes and contain respiratory workouts, asanas, and meditation. The poses will be carried out whereas standing, sitting, or mendacity down. They’re held for a number of inhales and exhales, typically lasting greater than a minute. Analysis carried out in 2016 confirmed that practising Hatha yoga for 21 days can considerably enhance stability and core power. One other examine revealed within the Journal of Nursing Analysis discovered that even a single 90-minute Hatha yoga class was related to decreased stress ranges. Common apply of Hatha yoga can significantly contribute to decreasing perceived stress ranges. [4 – 5]

What does working towards Hatha yoga appear to be?

Hatha yoga is a perfect place to begin for newcomers. If you wish to start practising it, it’s best to attend a category with an expert teacher. Nevertheless, in case you favor to take your first steps with yoga at house, you will discover inspiration on YouTube or use the next suggestions:

  • Respiratory: Attempt to breathe by means of your nostril or mouth, and when exhaling, contract your stomach in direction of the diaphragm. Inhaling Hatha yoga is commonly speedy, round 2 to three occasions per second. Moreover, additionally it is loud, and in a gaggle class, others ought to have the ability to hear your respiratory. This section normally lasts for 3 to five minutes. [6]
  • Meditation: After the preliminary section, you may strive transitioning into meditation. Begin with calm respiratory and concentrate on every inhale and exhale. Let the movement of ideas movement by means of you with out analysing them. In case your thoughts wanders, it’s okay, merely return to the respiratory and concentrate on the current second. [7]
  • Newbie’s Asanas: The following step after the meditation is to maneuver on to yoga workouts, referred to as asanas. There’s all kinds to select from, however for newcomers, it is strongly recommended to begin with just a few fundamental ones, as extra advanced poses will be difficult. A perfect one to strive is the Chair Pose. It begins with standing with raised arms and slowly transitioning right into a squatting place, as in case you had been sitting on a chair. Nevertheless, in case you go searching within the on-line area, you’ll certainly discover many different workouts and poses. Select these which you could deal with and maintain every pose for a minimum of just a few breaths. [8]
  • Harmonious ending: On the finish of your first Hatha yoga session, you may dim the lights or shut your eyes and play a soothing music. Enable your physique to unwind and loosen up. [8]
Yoga Pose - Chair
Yoga Pose – Chair

2. Vinyasa Yoga

The Vinyasa fashion of yoga is considerably contrasting to Hatha yoga. Whereas Hatha yoga focuses on alternating poses with breaks for relaxation, Vinyasa yoga connects poses to create a seamless sequence with out pauses. That’s why it’s barely extra demanding in comparison with Hatha yoga. On the similar time, it’s sufficiently versatile and contains varied asanas in several sequences. Vinyasa yoga additionally synchronizes every motion with the breath. Respiratory takes precedence and acts as the primary anchor for each motion. A number of research have examined the advantages of Vinyasa yoga. A examine from 2021 noticed 30 yogis over three months and located that Vinyasa yoga can have a useful influence on blood sugar and levels of cholesterol. One other examine states that Vinyasa yoga helps with leisure and improves the power to handle stress. [10]

What does working towards Vinyasa yoga appear to be?

A typical Vinyasa yoga session contains varied asanas whereas standing, sitting, and mendacity in your again or abdomen. Throughout a gaggle session, you could hear the trainer saying the phrase “Vinyasa,” which prompts you to carry out a solar salutation. Curiously, a Vinyasa yoga class doesn’t have a hard and fast period, so you will discover shorter periods that final round half-hour. Typically, the common class period ranges from 45 to 60 minutes. It’s advisable to put on high-quality, breathable sportswear for the apply. When you have already watched how Vinyasa yoga seems to be and you aren’t a whole newbie in yoga, and you’re making ready for a gaggle class, be ready that some asanas should be new to you.

Typically, fundamental poses are sometimes used throughout the apply. One instance of a fundamental pose is the cat-cow stretch. It entails arching the backbone on inhalation and rounding it on exhalation. From there, you may easily transition to the subsequent pose with no pause. Nevertheless, take into account that every motion within the sequence is coordinated with both an inhalation or exhalation. When you have by no means carried out Vinyasa earlier than, you may strive the Cobra Pose. Use a yoga mat for stability. Inhale and lie down in a Low Cobra Pose. Maintain your arms nonetheless, and as you decrease your hips to the bottom, attempt to carry your chest ahead. Concentrate on lifting your chest utilizing the power of your again muscular tissues moderately than counting on the strain out of your arms. Attempt to decrease or ideally don’t have any weight in your arms. [9]

Yoga Pose - Cobra
Yoga Pose – Cobra

3. Ashtanga Yoga

Equally to Vinyasa yoga, Ashtanga yoga additionally entails transitioning from one pose to a different. Nevertheless, Ashtanga stands out in that you all the time carry out the identical asanas in the identical sequence, with the identical variety of inhales and exhales. Its title is a mixture of the phrase “ashta” (eight) and “anga” (limbs or components). The quantity eight within the title isn’t arbitrary; it represents a holistic system comprised of eight limbs. These limbs embody:

  • Yama (ethical code)
  • Niyama (self-discipline)
  • Asana (pose/yoga train)
  • Pranayama (managed respiratory)
  • Pratyahara (detachment of the thoughts from distractions)
  • Dharana (focus)
  • Dhyana (meditation)
  • Samadhi (oneness with oneself)

The complete train sometimes lasts round 90 minutes, with every motion being guided by managed respiratory. Ashtanga yoga is extremely dynamic and is commonly thought of an athletic type of the aforementioned Hatha yoga. Whereas it primarily focuses on bodily train, it additionally promotes psychological tranquility. In accordance with a examine carried out in 2017, the advantages of Ashtanga yoga for psychological well being in each kids and adults will be skilled after as little as 9 weeks of apply. [12 – 13]

What does working towards Ashtanga yoga appear to be?

Every session of Ashtanga yoga consists of a sequence of poses which can be practiced in the identical order. A typical class normally lasts for 90 minutes and all the time begins with ten rounds of Solar Salutations. These function a warm-up to get your physique shifting and warmed up. Moreover, be ready to sweat throughout the class, so it is strongly recommended to hydrate your self adequately beforehand. Nevertheless, based on the philosophy of Ashtanga, it is best to keep away from ingesting water throughout the precise apply as it’s believed to extinguish your interior fireplace. Additionally, don’t be stunned if the teacher touches you throughout the train. Ashtanga yoga depends extra on sensible demonstrations and the hands-on help of the trainer moderately than theoretical explanations. The trainer could show you how to push, pull, or bend your physique into the specified positions. Nevertheless, there is no such thing as a should be afraid or uncomfortable with this help.

The aim of this assistance is to make sure that you’re feeling good throughout the apply. If you happen to favor to not be bodily touched, you may politely request the trainer to clarify the poses verbally moderately than bodily demonstrating them. The category itself contains six totally different collection, together with major, intermediate, and superior collection, organized by problem stage. For newcomers, it is strongly recommended to begin with the first collection, which consists of asanas acquainted from Vinyasa yoga. The distinction lies within the fastened sequence that’s adopted and never modified. In the course of the apply, it is best to let your breath information you.

Earlier than every asana, there may be an inhale that leads you into the person poses. Respiratory turns into the first level of focus earlier than shifting on to the subsequent asana. Nevertheless, to start with, don’t fear an excessive amount of about deciding on particular poses. Many skilled yogis advocate beginning Ashtanga yoga from the very fundamentals, which embody the Solar Salutations. This can be enough for newcomers initially. There are a complete of 108 rounds of Solar Salutations, and skilled yogis carry out them in six repetitions. Nevertheless, newcomers are suggested to begin with 12 rounds at first and repeat them a number of occasions. [14]

Ashtanga yoga

4. Kundalini Yoga

The title “Kundalini” comes from the Sanskrit phrase “kundal,” which means “round” and in addition referring to a coiled snake. The vitality itself on this yoga kind is alleged to be like that coiled snake. In Japanese religions, it was believed that divine vitality is shaped within the decrease a part of the backbone, and equally, Kundalini yoga works on awakening the vitality inside us, very like the unfolding of a snake. In accordance with its philosophy, it does so by means of the activation of the seven chakras, permitting the vitality to movement from the bottom of the backbone by means of our physique, and finally reaching the crown of the top. [15]

The principle thought of Kundalini yoga is to extend the yogis’ self-awareness by unblocking the chakras and quieting the thoughts, permitting the life vitality to movement freely by means of us. Common apply of such a yoga can, based on a examine by Indian authors, improve serotonin manufacturing in our mind, contributing to a way of happiness. Additional analysis additionally means that Kundalini yoga can improve cognitive features, significantly reminiscence. [16 – 17]

What does working towards Kundalini yoga appear to be?

A typical Kundalini yoga class consists of three components. The primary half entails chanting, adopted by a brief warm-up to your backbone. The principle apply consists of kriyas, that are sequences of postures linked with breathwork. The complete apply concludes with a ultimate meditation or music. Every kriya, which suggests “motion” in Sanskrit, combines bodily poses with respiratory or meditation. To start with, it’s advisable to decide on a few of the foundational poses, such because the aforementioned Cobra pose. One other good selection could be the Warrior pose, which challenges your legs and buttocks appropriately. [15]

Yoga Pose - Warrior
Yoga Pose – Warrior

5. Bikram Yoga

Bikram yoga originated within the Nineteen Seventies and was created by Indian-American guru Bikram Choudhury. The purpose of this technique is to improve the advantages of conventional yoga by means of warmth, which helps the muscular tissues to stretch extra simply. In accordance with its founder, the warmth throughout Bikram yoga additionally aids in flushing out toxins and promotes weight reduction. Many individuals simply confuse this fashion with scorching yoga, however the distinction lies in the truth that Bikram yoga is practiced by means of a particular sequence of 26 asanas. These asanas are carried out in a heated room at 42°C (108°F) and are repeated till the top of the category, which normally lasts about 90 minutes. The complete sequence is designed to stretch the complete physique whereas offering the frequent advantages of yoga. One benefit of this fashion is that it all the time follows the identical sequence of asanas in the identical order, making it simpler to recollect them. One other profit, as indicated by a examine carried out by the NIH, is that Bikram yoga improves decrease physique power and vary of movement. [18 – 19]

What does working towards Bikram yoga appear to be?

Whereas you can begin with the aforementioned yoga kinds at house, Bikram yoga is an exception. The apply requires a room with a particular temperature and humidity, sometimes set at 42 levels Celsius. Due to this fact, it’s mostly carried out in a specifically designed studio. In case you are on this fashion, your first step must be to seek out Bikram yoga lessons in your space. As it’s a extremely common apply, it may not be as troublesome as it might appear.

One other benefit is that Bikram yoga features a exact listing of 26 poses, which you’ll familiarize your self with earlier than the precise apply, so what to anticipate. The listing contains poses similar to Ardha Chandrasana (Half Moon Pose), Dandayamana Dhanurasana (Standing Bow Drawing Pose), and Garudasana (Eagle Pose). You possibly can apply these particular person asanas at house, and through a gaggle class, they are going to be accompanied by the suitable temperature and humidity. [20]

Bikram Yoga

6. Iyengar Yoga

Iyengar yoga traces its origins again over 75 years. Its founder is the Indian guru Bellur Krishnamachar Sundararaja, higher referred to as B.Okay.S. Iyengar. He believed that Iyengar yoga, as a consequence of its fashion, is greater than only a bodily self-discipline. He usually referred to it as an artwork, science, and philosophy. It’s accessible to all age teams and emphasizes exact timing of actions. Moreover, it incorporates using props that allow yogis to attain excellent alignment in every asana.

Probably the most notable distinction from different kinds is that Iyengar yoga has a globally standardized educating system. Each teacher undergoes rigorous coaching to acquire an official certification. Solely then can they successfully clarify the approach and skilfully make the most of Iyengar props. Lessons taught by licensed instructors function distinctive sequences designed by B.Okay.S. Iyengar himself and information contributors by means of a scientific development. College students of Iyengar yoga discover ways to penetrate past the bodily physique into the interior layers of vitality, spirit, and thoughts to realize peace, vitality, and readability. Research have proven that Iyengar yoga can contribute to decreasing fatigue and blood strain, in addition to bettering flexibility. [21 – 24]

What does working towards Iyengar yoga appear to be?

If you happen to want to apply Iyengar yoga at house, you would wish to create a fluent sequence utilizing round 200 asanas and 14 respiratory strategies. For newcomers, this is usually a practically not possible course of. Due to this fact, as with Bikram yoga, it is strongly recommended to seek out lessons in your space taught by licensed instructors. That means, you may put together for a category that features a meditative warm-up, standing asanas, and rejuvenating backbends. [25]

Iyengar Yoga

7. Energy Yoga

This fashion of yoga, because the title suggests, challenges your health stage. It’s a type of Vinyasa yoga characterised by fast-paced sequences the place you easily transition from one asana to a different, synchronizing motion with breath. Energy yoga focuses on constructing power and adaptability by means of particular asanas. Nevertheless, the precise construction and variations of Energy yoga can range. Sometimes, this apply emphasizes full-body coaching, rising coronary heart fee, and aiding in calorie burning.

Particular person asanas will be held for as much as a minute, contributing to power constructing. The sequence of asanas is normally various and depends upon the creativity of the trainer, reflecting the totally different types of energy yoga. The apply typically follows a progressive method, beginning with fundamental and less complicated asanas and steadily progressing to tougher ones. Given its nature, energy yoga has been linked to the advantages of cardiovascular train. [26 – 28]

What does working towards Energy yoga appear to be?

Energy yoga lessons are sometimes carried out in teams at varied studios or health centres. They’re also known as Vinyasa yoga, as Energy yoga is considered one of its kinds. For newcomers, it is strongly recommended to attend introductory lessons earlier than practising at house. When you have by no means practised yoga earlier than, beginning with Hatha yoga is perhaps a greater thought, as it’s slower-paced and introduces you to particular person asanas and their correct approach in a relaxed atmosphere. Some fundamental asanas of energy yoga embody Chaturanga, which resembles a plank pose. [29]

Yoga Pose - Chaturanga
Yoga Pose – Chaturanga

8. Prenatal Yoga

The entire earlier varieties of yoga are appropriate for each women and men, however Prenatal yoga is particularly designed for pregnant girls. Its purpose is to create a stability between the psychological, emotional, bodily, and non secular dimensions. It additionally helps girls put together for childbirth by selling leisure of the physique and thoughts by means of secure strategies and appropriate asanas for all phases of being pregnant. Throughout being pregnant, some girls could really feel as if their our bodies are being managed by an alien presence. This will result in adjustments that really feel past their management, inflicting them to really feel disconnected. Prenatal yoga is one option to reconnect with the physique and embrace its present state. Moreover, prenatal yoga lessons present a way of neighborhood with different pregnant girls who share the identical expertise and may higher perceive their emotions. Constructing new connections and friendships is only a bonus. [30]

What does working towards Prenatal yoga appear to be?

When you have no prior expertise with yoga, practising prenatal yoga by yourself isn’t beneficial. Contemplating your well being and the well being of your child, it’s vital to hunt skilled prenatal yoga lessons the place you’ll be in good and educated arms. Nevertheless, earlier than beginning any train program, ensure to seek the advice of along with your physician.

Prenatal Yoga

9. Yin Yoga

Yin yoga is a slow-paced fashion of train that focuses on deep connective tissues similar to fascia, joints, ligaments, and bones. It tends to be a extra meditative train and supplies area for introspection. Bodily, Yin yoga is characterised by longer-held asanas, with some poses lasting as much as 5 minutes. This prolonged period helps to stretch sometimes used tissues. It additionally teaches you breathe and be current along with your ideas. This apply is rooted in historical Chinese language philosophy and Taoist ideas, which imagine within the existence of vitality pathways known as Qi that movement by means of our our bodies. By stretching and holding asanas based on this philosophy, the goal is to open up blockages and launch vitality, permitting it to movement freely. The sequence of Yin yoga is commonly related to comparable results as acupuncture. The advantages of Yin yoga embody improved flexibility, lengthening of fascia, and enhanced blood circulation. [31]

What does working towards Yin yoga appear to be?

Yin yoga doesn’t require any particular situations, so it may be simply practised anyplace, together with at house. Nevertheless, it might be ultimate to have your preliminary publicity to Yin yoga in a gaggle class the place an skilled teacher can clarify the fundamentals to you. Throughout a Yin yoga class, you may anticipate to interact in longer-held passive positions on the ground. It primarily targets the decrease a part of the physique, together with the hips, pelvis, interior thighs, and decrease backbone. The important thing to a profitable Yin yoga apply is to maintain every asana for an prolonged interval, sometimes round 3 to five minutes or longer.

Most of the positions in Yin yoga are seated and require a ahead fold. In every asana, goal to seek out peace and leisure. Keep away from fidgeting and rigorously stretch your fascia and ligaments, however to not the purpose of ache. Focus in your respiratory, which is able to offer you a grounding level when holding a particular asana for an prolonged interval. One typical Yin yoga place is known as “Balasana“, also referred to as Little one’s Pose. It’s comparatively easy and helps newcomers really feel the stretch of their again and hip muscular tissues.

Yoga Pose - Balasana
Yoga Pose – Balasana


We imagine that the earlier traces have helped you acquire a greater understanding of the world of various yoga kinds. Keep in mind, there may be no one-size-fits-all fashion, so it is best to select the one which most closely fits your wants. Most of the talked about yoga kinds will be practised at house with none points, as they solely require a very good mat, data of particular asanas, and appropriate exercise apparel. Nevertheless, for some particular kinds like Bikram and Iyengar, it’s beneficial to hunt skilled studios. However, for newcomers, it is a perfect choice no matter the kind of yoga they select.

If you happen to’re simply beginning with yoga, it’s all the time a good suggestion to go to a studio and talk about particular person or group lessons with an teacher. Ideally, it is best to attend a number of lessons till you change into conversant in the fundamentals. If you happen to favor practising at house, you should definitely select a dependable on-line yoga course that guides you thru the basics with high-quality movies. Concerning the kind of yoga, beginning with Hatha yoga is a superb selection because it introduces you to the foundational asanas. All you’ll want is an effective mat and the willingness to apply. From there, you may benefit from the bodily and psychological well being advantages it affords.


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[2] Morgan Fargo – 13 varieties of yoga defined by the consultants + choose the fitting fashion for you –

[3] Geraldine Beirne – Yoga: a newbie’s information to the totally different kinds –

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[7] Kaitlin Vogel – 10 Sorts of Meditation and The best way to Do Them – being/types-of-meditation#transcendental

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[13] Benjamin Richard Smith – Physique, Thoughts and Spirit? In direction of an Evaluation of the Apply of Yoga –


[15] Amanda Tarlton – What Is Kundalini Yoga? Every thing You Want To Know About This Movie star-Favourite Apply –

[16] Sanjenbam Kunjeshwori Devi – Psychological melancholy and Kundalini yoga – https://www.researchgate.web/publication/224898793_Mental_depression_and_Kundalini_yoga

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[19] Tia Ghose – What’s Bikram Yoga? –


[21] What’s Iyengar Yoga? –

[22] Maria Jose-Santana – An evaluation of the results of Iyengar yoga apply on the health-related high quality of lifetime of sufferers with power respiratory illnesses: A pilot examine –

[23] Debbie L. Cohen, LeAnne T. Bloedon, Rand L. Rothman – Iyengar Yoga versus Enhanced Typical Care on Blood Stress in Sufferers with Prehypertension to Stage I Hypertension: a Randomized Managed Trial –

[24] Daniel James Amin – The consequences of chosen asanas in Iyengar yoga on flexibility: Pilot examine –

[25] Amanda Tarlton – Iyengar Yoga 101: What Is It, Well being Advantages & How To Apply –

[26] Sandra Carson – What’s Energy Yoga? –

[27] Matthew M Schubert, Amy S Clark, Annie B De La Rosa, Sean C Newcomer – Coronary heart fee and thermal responses to energy yoga –

[28] The (Many) Advantages of a Cardio Exercise https://well

[29] James Roland – How Does Energy Yoga Differ from Conventional Yoga? – being/what-is-power-yoga#getting-started

[30] Ana Pizer – A Full Information to Prenatal Yoga –

[31] Amanda Tarlton – Yin Yoga 101: Every thing You Must Know About This Deep, Meditative Apply –

[32] Jenny McCoy – 11 Issues to Know Earlier than Your First Vinyasa Yoga Class –


Journalist specialized in online marketing as Social Media Manager. I help professionals and companies to become more Internet and online reputation, which allows to give life to the Social Media Strategies defined for the Company, and thus immortalize brands, products and services. I have participated as an exhibitor in various forums nationally and internationally, I am the author of several articles in digital magazines and Blogs.

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