When you first step into the world of yoga it can seem daunting. There are so many different styles it can be difficult to know where to start and what might work for you. This is where this guide will hopefully help – think of it as one of those flow charts that used to be in the back of a teen magazine to work out which lip gloss flavour was the right one for you
For those who are looking to build stretch, relax & build strength
If you’ve been recommended yoga as a way to stretch and relax as well as building strength then you are probably best to start with something slow but not totally static. It might not seem as fun or as exciting as the more dynamic practices but they’ll definitely help you drop out of your stressed state and find a little more calm as well as stretching and strengthening the body.
Try giving a gentle yoga or hatha yoga class a go which will be slower paced with more guidance from the teacher and more focused on you feeling comfortable, grounded and calm in your body.
Hatha Yoga
The kind of hatha yoga that is taught in the West is usually a slower more static form of yoga with less flow and more holds in postures. Perfect if you are after the time to explore how postures feel
For those who need to get out of their head and into their body
Often heading straight from a busy life into a slow mindful practice can be too much. We need to channel that energy or adrenaline somewhere and this is how most of us start our journey into the yoga practice. If you’ve tried slower practices and they are really not gelling with you then I’d recommend giving a vinyasa class a go.
Vinyasa can vary in speed and intensity but it’s focus on more movement in postures and between them give you an extra element to focus your mind on. If you find it difficult to switch the mind off then vinyasa could well be the practice for you
Vinyasa Yoga
Based on the school of ashtanga, vinyasa has become the byword for a flowing yoga class – this can be quite slow and mindful or more dynamic moving on each breath
For those who want something super chilled
If switching off the mind comes a little easier to you and you know you need to relax then restorative yoga is probably the practice for you. For some it can be quite a confronting practice, particularly when we are used to rushing here and there but that makes it even more important. Slowing right down and holding postures while being totally supported is a great way of letting yourself rest.
Restorative Yoga
Using all the props restorative yoga works on propping the body into postures for longer more meditative holds. This is a slow practice with bolsters, blankets, cosy socks and jumpers
For those who like it hot
If you’re after a yoga practice that keeps you energised and is quite regimented then hot yoga is probably for you. A practice that can be quite full on with the heat it explores a stronger physical practice and is worth exploring if you are after something quite dynamic.
The heat can aid stretching, just make sure you are still listening to your body as you move.
Hot Yoga
Usually a set sequence of postures this practice is done in a room heated to between 33°C and 40°C. There can be an element of flow as well as holding and exploring of postures
For those who like a deep stretch
Most of us feel achy and tight whether you lift weights, go to the gym, run or your body feels tight just from day to day life, we could all do with a good stretch. If you are looking to really get into the stretch, to truly find some space in your body, then yin yoga is for you. Often confused with restorative yoga due to the long holds of postures it is actually less supported.
Props are used but in order for the stretch to get deep into the muscle, connective tissue and fascia there tends to be less support. Again this can be quite a confronting practice due to its quiet, meditative pace but it just takes some getting used to.
Yin Yoga
A style of yoga focused on long holds of postures designed to stretch and also find space in the body
Other styles of yoga you may have heard of
The ideas above don’t in anyway explore absolutely every style of yoga you may come across but hopefully gives you a starting point of things to explore.
To help out a little bit more think of this as your yoga style glossary, helping you to understand what you might like to give a go
Power Yoga
A style of vinyasa yoga which is dynamic and normally includes a lot more strength work, balance play and inversion exploring
Dharma Yoga
Dharma Yoga is a practice named after Sri Dharma Mittra, it’s founder. It is based on classical hatha-raja yoga and weaves a lot of the roots of yoga and yamas and niyamas into the practice. Physically the practice can be quite demanding but with the right teacher accessible to most
Forrest Yoga
Named after it’s founder Ana Forrest, Forrest yoga is known a quite a strong style of physical yoga with an emphasis on the core and long holds of positions.
Yoga Nidra
Yoga Nidra is a practice that aims to take you to that place between awake and asleep. Usually practiced laying down with lots of props and layers in order to keep you comfortable this will take the form of a teacher guiding your body and mind into relaxation through a spoken meditation or script.
Flow Yoga
Usually another name for vinyasa yoga or vinyasa flow, this style will be more likely to be fluid between poses and less about holds or static moving from one pose to another.
Ashtanga Yoga
Ashtanga yoga is a series of set yoga sequences either practiced together in a class or as part of your own daily practice known as a Mysore practice.
Iyengar Yoga
Iyengar yoga is characterised by it’s heavy use of props in order to achieve the alignment specified by the style of yoga. The practice itself is quite static with a lot of attention from the teacher rather than moving from pose to pose.
Kundalini Yoga
Kundalini yoga is a mixture of breathwork, physical postures (asana), chanting and kriyas which link physical postures and movements to breath.
Chair Yoga
A practice using a chair as a support, this is an accessible practice to most. The class may well be taught entirely in the chair or also include using the chair as a support in standing postures and as a way of moving from the chair to the ground
Prenatal/Pregnancy Yoga
The exact style of prenatal/pregnancy yoga depends on the teacher teaching it but this is a practice specifically designed for pregnant people. It will focus on postures. movements and breathwork that is useful for preparing the body and mind for birth as well as supporting the experience of the pregnant person
Looking to explore the styles of yoga further? I teach a variety of styles which you can explore either in my live classes or through the Yogipod Class Library