The Real Differences Between 15 Kinds of Yoga
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The primary goal of Iyengar yoga is to achieve better posture and balance. You can use props, such as belts and blocks, to get the full benefits of poses. A proper teacher will hold an Iyengar Yoga Certification Mark, which means they studied the method intensively and continue to educate themselves on best practices. Getty Images
Whether you’re a yoga novice or seasoned yogi, it can be hard to figure out what kind of class best suits your mood and needs. Here’s the real deal on 15 popular yoga methods so you can find the flow that will leave you feeling calm and restored. Getty Images 
Let’s start with the basics. Hatha is a general category that encompasses many beginner-friendly yoga styles. If you sign up for a hatha class, you will learn controlled breathing techniques, known as pranayama, and slow, gentle poses, or asanas. Getty Images 
Vinyasa yoga is the coordination of breath to movement. Vinyasa allows you to “flow” from any asana to the next. One of the easiest vinyasa sequences is the Cat-Cow stretch, which involves crouching on your hands and knees, shifting your pelvis back for cow pose on an inhale, then exhaling and bringing in your tailbone for cat pose. Soft music is encouraged to make students feel more at ease. Getty Images 
Ashtanga is similar to vinyasa in that it requires coordinated pranayamas and asanas. Unlinke vinyasa, however, ashtanga comes with specific sets of poses that increase in difficulty. Beginners should master the first of the six main asana sets before progressing to the next. It’s also much more intense—ashtanga instructors focus on ridding their students of all distractions, so most studios don’t play music or have mirrors. Getty Images 
Bikram yoga is performed in a room heated to 105 degrees Fahrenheit with 40 percent humidity. Yogis take on a series of 26 asanas, including two controlled breathing exercises. In the exhalation method, you take one full breath, exhale, then keep breathing out through the duration of a pose. Getty Images 
Much like Bikram yoga, hot yoga takes place in a room heated between 95 to 105 degrees Fahrenheit. Hot yoga follows any vinyasa-style flow, rather than Bikram’s 26-pose sequence, which might make hot yoga better suited for beginners. Getty Images 
Yin yoga targets the deep muscle tissue, much like a massage. It’s slow, meditative and can relieve long-standing joint and muscle pain. This practice encourages holding a pose for several minutes at a time, rather than flowing through them as in a vinyasa sequence. Many poses are struck while lying down. Getty Images 
In this style of yoga, a mix of chants, breathing techniques and poses are used to clear the chakras and awaken something called Kundalini energy. Kundalini energy is likened to a sleeping serpent at the base of the spine. When the serpent is prodded awake through Kundalini yoga, it is said to uncoil. When it reaches up to the crown chakra, located at the top of the head, your consciousness is freed. If that’ll make us less stressed, we’re open to it. Getty Images 
The primary goal of Iyengar yoga is to achieve better posture and balance. You can use props, such as belts and blocks, to get the full benefits of poses. A proper teacher will hold an Iyengar Yoga Certification Mark, which means they studied the method intensively and continue to educate themselves on best practices. Getty Images 
Much like Kundalini and Iyengar, Anusara yoga focuses on aligning the body, heart and mind for an uplifting experience. There are over 250 poses in Anusara yoga, which can be followed in any order, or flow. Anusara also makes use of belts and blocks, so beginners can better arrange themselves in their asanas. Getty Images 
Jivamukti is one of the first yoga styles to originate in the US. It is an advanced vinyasa flow. There are five main tenets in Jivamukti yoga, such as Nada, “the development of a sound mind and body through deep listening,” and meditation, or Dhyana. Teachers use popular music and examples from everyday life to ground the tenets in students’ reality. This style is best for those who want to engage all their senses and keep the discussion going during class. Getty Images 
Sivananda is based on five principles: proper exercise, proper breathing, proper relaxation, proper diet and positive thinking. Classes are slow and highly structured. After a sun salutation warm-up, yogis engage in 12 asanas, from a headstand to a triangle pose, in the same order each time. Some of these poses are pretty tricky, especially the peacock, which is basically a handstand using only your forearms. Getty Images 
Instead of crouching into downward dog on a yoga mat, aerial yogis replicate asanas on a silk hammock suspended from the ceiling. The hammock allows beginners to enter more challenging poses, such as a headstand, without putting extra strain on the back, neck and shoulders. Getty Images 
Katonah yoga is ideal for those who want to explore why their body moves the way it does, and be more mindful of those motions. This style emphasizes creating 90-, 60- and 45-degree angles with the body to feel more stable in each pose. For example, in a Katonah-style downward dog, it’s important to bend the hips, ankles and wrists at 60-degree angles. Surprisingly, this feels easier and less shaky than a traditional downward dog. Getty Images 
If you’re looking for deep relaxation, restorative yoga is your friend. Prepare to hold poses, while lying on the floor, for 10 to 20 minutes at a time. The purpose is to relish in each pose’s stillness and focus on your breath. Getty Images 
Kripalu yoga focuses on translating yoga practices, such as gentleness and compassion, from the studio to daily life. It does so by taking classic poses, like the spinal twist, and tailoring the pose to individual comfort levels and abilities. This style is not about contorting yourself into unfamiliar shapes; it’s about modifying each pose and gradually holding them for longer as you get more comfortable. It is recommended to people who are experiencing physical or emotional trauma. Getty Images
