20 Different Yoga Practices

Various types of yoga, and their benefits

Yoga encompasses a diverse array of practices, each offering unique benefits for physical, mental, and spiritual well-being. Whether you're seeking strength and flexibility, stress relief and relaxation, or spiritual growth and self-discovery, there's a style of yoga that can support your journey toward holistic health and vitality. By exploring different types of yoga and finding what resonates with you, you can cultivate a sustainable and enriching practice that nourishes your body, mind, and soul.

Anusara Yoga

Anusara yoga is a modern style that emphasizes alignment principles, heart-centered philosophy, and a celebration of the individual spirit. Developed by John Friend in the late 20th century, Anusara combines physical postures with uplifting affirmations and a focus on opening the heart.

Enhances flexibility, strength, and balance. Promotes self-acceptance and emotional well-being. Cultivates a sense of joy and connection.

Ashtanga Yoga

Ashtanga yoga follows a specific sequence of dynamic poses linked together by breath and movement. It's a rigorous practice that builds strength, flexibility, and endurance while purifying the body and calming the mind. Developed by Sri K. Pattabhi Jois, Ashtanga is often referred to as "eight-limbed yoga."

Increases cardiovascular fitness and stamina. Improves focus, discipline, and mental clarity. Promotes detoxification and purification.

Bikram Yoga

Bikram yoga consists of a set sequence of 26 poses practiced in a heated room, typically maintained at 40°C (104°F). Founded by Bikram Choudhury, this style aims to systematically work every part of the body, promoting detoxification and healing through intense sweating.

Enhances flexibility and joint mobility. Promotes weight loss and cardiovascular health. Increases mental toughness and resilience.

Corporate Yoga

Corporate yoga refers to classes specifically tailored for employees in a workplace setting. These sessions typically focus on stress reduction, improving posture, and boosting productivity by incorporating yoga poses, breathing techniques, and mindfulness practices.

Reduces stress and tension. Improves concentration and mental clarity. Enhances overall well-being and employee satisfaction.

Hatha Yoga

Hatha yoga is a foundational style that emphasizes physical postures (asanas) and breath control (pranayama) to achieve balance and harmony in the body and mind. It encompasses a wide range of practices, making it accessible to practitioners of all levels.

Increases flexibility, strength, and balance. Reduces stress and anxiety. Promotes relaxation and inner peace.

Hot Yoga

Hot yoga refers to any yoga practiced in a heated room, typically ranging from 35°C to 40°C (95°F to 104°F). While Bikram yoga is a specific form of hot yoga, other styles may also be practiced in heated environments to enhance flexibility and detoxification.

Promotes flexibility and detoxification through sweating. Increases circulation and cardiovascular health. Improves mental focus and endurance.

Iyengar Yoga

Iyengar yoga focuses on precise alignment in poses, often using props like blocks, straps, and bolsters to support practitioners of all abilities. Founded by B.K.S. Iyengar, this style emphasizes the therapeutic benefits of yoga for physical ailments and injuries.

Improves posture and alignment. Increases strength, flexibility, and range of motion. Supports injury recovery and rehabilitation.

Jivamukti Yoga

Jivamukti yoga integrates physical postures, breathwork, chanting, meditation, and ethical teachings to create a holistic practice that promotes spiritual growth and social activism. Founded by Sharon Gannon and David Life, this style emphasizes the interconnectedness of all beings and the importance of compassion and self-awareness.

Enhances physical strength, flexibility, and endurance. Cultivates mindfulness and self-reflection. Inspires a sense of purpose and social responsibility.

Kripalu Yoga

Kripalu yoga is a gentle, introspective style that encourages self-inquiry, self-acceptance, and compassionate awareness. Developed by Swami Kripalu and later popularized by Amrit Desai, this approach emphasizes mindfulness, breath awareness, and listening to the body's wisdom.

Promotes relaxation and stress reduction. Increases self-awareness and emotional resilience. Supports personal growth and self-empowerment.

Kundalini Yoga

Kundalini yoga combines dynamic movements, breathwork, chanting, and meditation to awaken spiritual energy (kundalini) within the body. Founded by Yogi Bhajan, this powerful yoga practice aims to unlock the practitioner's full potential and expand consciousness.

Balances the nervous system and stimulates energy flow. Enhances mental clarity and intuition. Promotes spiritual awakening and self-realization.

Mantra Yoga

Mantra yoga utilizes repetitive chanting of sacred sounds, words, or phrases (mantras) to focus the mind and elevate consciousness. This ancient practice harnesses the power of vibration and sound to quiet the mind, open the heart, and connect with divine energy.

Calms the mind and promotes inner peace. Enhances concentration and mental clarity. Deepens spiritual connection and self-awareness.

Power Yoga

Power yoga is a dynamic, fitness-oriented style that combines strength-building exercises with flowing sequences of poses. Inspired by Ashtanga yoga and adapted for Western audiences, power yoga emphasizes physical challenge and personal empowerment.

Increases strength, flexibility, and cardiovascular fitness. Builds confidence and resilience. Energizes the body and uplifts the spirit.

Pre-Natal Yoga

Pre-natal yoga is specifically designed for pregnant women to support their physical and emotional well-being during pregnancy and prepare them for childbirth. These classes focus on gentle stretching, breathing techniques, and relaxation to alleviate common discomforts and promote a healthy pregnancy.

Relieves back pain and discomfort. Reduces stress and anxiety. Strengthens the body in preparation for childbirth.

Purna Yoga

Purna yoga integrates physical postures, breathwork, meditation, and philosophical teachings to cultivate a balanced and holistic practice. Founded by Aadil Palkhivala and his wife Savitri, this approach emphasizes alignment, heart-centered awareness, and the integration of yoga into daily life.

Enhances physical strength, flexibility, and vitality. Promotes mental clarity and emotional well-being. Inspires spiritual growth and self-discovery.

Raja Yoga

Raja yoga, also known as the "royal path," encompasses various meditation practices aimed at achieving self-realization and spiritual enlightenment. This classical form of yoga, outlined in the Yoga Sutras of Patanjali, emphasizes meditation, ethical principles, and self-discipline.

Cultivates inner peace and self-awareness. Expands consciousness and spiritual growth. Develops mental focus and concentration.

Restorative Yoga

Restorative yoga utilizes props to support the body in gentle, relaxing poses held for extended periods of time. This deeply nurturing practice promotes deep relaxation, stress reduction, and healing on physical, emotional, and energetic levels.

Relieves tension and fatigue. Calms the nervous system and promotes relaxation. Supports recovery from illness or injury.

Satyananda Yoga

Satyananda yoga, also known as Bihar yoga, integrates physical postures, breathwork, meditation, and yogic philosophy to promote health, harmony, and spiritual growth. Founded by Swami Satyananda Saraswati, this comprehensive approach emphasizes the holistic nature of yoga.

Enhances physical fitness, mental clarity, and emotional well-being. Balances the nervous system and promotes relaxation. Cultivates self-awareness and inner peace.

Sivananda Yoga

Sivananda yoga follows a traditional sequence of twelve basic poses, along with variations and relaxation techniques, to promote physical health, mental peace, and spiritual awakening. Founded by Swami Sivananda and popularized by his disciple Swami Vishnudevananda, this style emphasizes simplicity, balance, and spiritual practice.

Increases strength, flexibility, and vitality. Promotes relaxation and stress reduction. Cultivates spiritual awareness and inner harmony.

Tibetan Yoga

Tibetan yoga, also known as Trul khor or "magic movement," incorporates physical postures, breathwork, and visualization techniques to balance the subtle energies of the body and mind. Rooted in Tibetan Buddhist tradition, this ancient practice aims to promote health, longevity, and spiritual awakening.

Harmonizes the body's energy channels (nadis) and chakras. Enhances physical fitness and mental clarity. Facilitates spiritual growth and self-transformation.

Vinyasa Yoga

Vinyasa yoga involves linking breath with movement in a dynamic sequence of poses, creating a fluid and flowing practice that synchronizes body, breath, and mind. This style emphasizes creativity, spontaneity, and mindfulness in movement.

Increases cardiovascular fitness and stamina. Improves strength, flexibility, and balance. Enhances mental focus and concentration.

Yin Yoga

Yin yoga focuses on passive, long-held poses designed to target deep connective tissues, ligaments, and joints. This gentle and meditative practice promotes flexibility, relaxation, and inner awareness by releasing tension and improving energy flow.

Increases flexibility and joint mobility. Calms the nervous system and promotes relaxation. Complements more dynamic yoga practices.