The variety of yoga styles out there can be confusing for the new yoga student. Let’s focus on four of the most common styles you will encounter in yoga studios or online videos. This list will give you an idea of the differences between the styles and help you decide which one best suits your needs and preferences.
HATHA YOGA
Hatha is a general term that refers to the physical practice of yoga, as opposed to meditation and yoga philosophy. The word can also be used to describe gentle yoga or a static yoga practice where poses are held longer without “flowing” movement.
Who is it for? Hatha style classes can be beneficial if you’re just starting out with your yoga practice. Poses are held for a long time, so students can learn proper alignment. There’s enough time spent in the pose for the student to feel subtle sensations in the body.
VINYASA FLOW YOGA
Vinyasa is a Sanskrit term translated as “to place in a special way.” In the context of modern yoga and yoga studio classes, Vinyasa refers to the flowing style of yoga practice. It has a wonderful dance-like quality and can be a great physical workout. In most classes – you will work up a sweat, generate heat with the ujjayi breathing and dynamic movement, and get your heart rate up. You can improve strength, flexibility, balance, and mental focus with consistent practice. Vinyasa can also describe a specific sequence of poses: plank to low plank/chaturanga to upward facing dog to downward facing dog.
Who is it for? Vinyasa is appropriate for those who have some yoga experience and for strong beginners with no major injuries. The style flows from pose to pose so you don’t always have enough time to learn alignment details. You’ll benefit most if you already have a basic understanding of common yoga poses.
YIN YOGA or DEEP STRETCH YOGA
Yin Yoga draws from the Taoist concepts of yin and yang, which are opposite and complementary principles. Yang is the masculine or active energy, and Yin is the feminine or passive counterpart. In a Yin class, you’re passive in the sense that you’re on the floor the whole time. You do seated and supine poses (supported by props when necessary), and you hold these for much longer than you would in a Vinyasa class (usually 3-5 minutes). In Yin, we gently and safely stretch the connective tissue that surrounds the joints. The intention is to gradually improve flexibility and mobility.
Who is it for? All levels of yoga students can benefit from a yin yoga practice. The meditative quality of yin can also help with relaxation and tension relief.
RESTORATIVE YOGA
Restorative Yoga is a healing practice and a great antidote to chronic stress. In a class, you might just do a few poses (5 or 6), and you hold these poses 5 to 10 minutes. These long holds allow the body to gradually release into the pose and relax deeply and completely. The body is supported by props to adapt the pose to fit the student’s body. There is some passive stretching that happens as you stay in the pose for long periods of time, but actively stretching is not the intention. When we slowdown in Restorative Yoga, we can potentially alleviate adrenal fatigue that results from not giving the body enough time to rest and restore itself. It can be challenging and uncomfortable for the mind to be still and silent. This is all part of the discipline of this style.
Who is it for? All levels of yoga students can benefit from this practice, especially those recovering from injury, struggling with personal issues, or chronically fatigued.
Which style is right for you?
It’s natural to be drawn to a style compatible with your personality. Goal-oriented and type A individuals may find Vinyasa classes appealing because of the constant movement, the intensity of the poses, and the upbeat music (with some teachers). More introverted and inner-directed types may prefer the quiet approach and stillness of Yin and Restorative. However, remember that yoga is also about bringing balance into our lives. It’s helpful to explore the practices that don’t initially appeal to you and get out of your comfort zone. Cultivate the opposite of your habitual patterns and tendencies
Yoga is about facing the discomfort and finding ease within that discomfort. Being mentally and emotionally uncomfortable when trying something different is all part of the process as we continue exploring yoga. You will probably always gravitate towards the classes that are most familiar and comfortable for you; but it is worth exploring the other styles to bring balance into your practice.
