Learn the 10 Different Types of Yoga Asanas | Beginners & Advanced

If you ask me, yoga is a gift God has given mankind. It improves the connection between your mind and body and makes you more aware towards your body. It is also good to be aware of the various benefits of doing yoga to get inspired to do it.

Yoga can touch two opposite extremes. On one extreme, there are exercises that relax you by focusing on your breathing and on the other extreme, there are strenuous exercises that help you by improving your flexibility, balance, and posture. It has also been proved that yoga helps to lose weight.

To get the maximum benefits of yoga asanas, it is recommended to include a range of yoga asanas (poses) in your practice routine.

Learn 10 different types of Yoga and know their advantages #yogatypes #weightloss Share on X

But for that it is important to know what different types of yoga asanas and their  benefits are:

Hatha Yoga

Hatha means ‘force’ or ‘the yoga of force’. It refers to the practice of physical yoga postures, which includes most yoga styles ranging from the breathing yoga to asanas (posters).

It is all about holding each poster for a few breathes while also focusing on your breathing. This yoga calms your body like you are meditating while doing yoga.

Hatha Yoga is the best form of yoga for beginners as it is a relaxed style where you need to hold your posture. So if you are wanting to start doing yoga, then you know where to start.

Start with the practice of hatha yoga with this video here: Jackie Mahrou Class -Gentle Hatha 7: Free Yourself

Vinyasa Yoga

Vinyasa Yoga is the continuous flow of body movement coordinated with breathing while transitioning from one pose to the other. The Ashtanga, Hot Yoga, and the Prana Flow could all be considered vinyasa yoga. There is no predefined sequence in the vinyasa yoga and each practitioner can choreograph his own flow. You are not required to hold your pose here like in the case of heath yoga.

I personally practice Vinyasa Yoga. This form of yoga can be practiced by yoga practitioners from beginning level to advanced ones, obviously depending on the difficulty of the poses that are included in the particular sequence.

Start with the practice of Vinyasa Yoga with this video here:  Erin Wimert Class – Wake Up

Ashtanga Yoga

The Ashtanga Vinyasa Yoga is a style of yoga founded by K. Pattabhi Jois. It is a physically challenging form of yoga, which is definitely not for you if you are a beginner. It involves performing a series of six yoga postures in a non-stop predefined sequence while synchronizing your breath movement through each pose to generate internal heat. Ashtanga Yoga is great for building the core strength and toning of the body.

Start with the practice of Ashtanga Yoga with this video here: Jack Cuneo – Align & Flow: Ashtanga Inspiration.

Learn 10 different types of Yoga and know their advantages #yogatypes #weightloss Share on X

Iyengar Yoga

Iyengar Yoga has been founded by Mr. BKS Iyengar: Here the focus is on body alignment and details in each pose. This form is a yoga with precision. Props like yoga blocks, ropes or straps, etc. The poses are required to be held for longer durations This yoga form helps to build strength, flexibility, improve posture and increase observation. It is advised to start from the beginning i.e. level 1 of the practice if you intend to take up this form of yoga.

Start with the practice of Iyengar Yoga with this video here: Kevin Durkin Class: 10 Minute Beginner Iyengar

Restorative Yoga

Restorative Yoga practices are mostly based on BKS Iyengar’s teachings. You are required to perform this yoga form with the help of props like blankets, blocks, etc. and it mostly consists of only five to six poses. Poses are to be held for a longer time duration, sometimes for as long as 10 minutes. It includes gentle backbends, forward folds, and light twists. Help the practitioner get into deeper relaxation. Great for people with insomnia and anxiety.

Bikram Yoga

Named after Bikram Choudhury, Bikram Yoga consists of a series of 26 predefined basic postures, each pose performed two times in a room heated to approximately 105 degrees and 40% humidity. All institutions practicing the Bikram Yoga universally follow the same set of sequence and this whole process takes about 90 minutes to complete. It is a strenuous form and not really recommended for those who are starting with yoga.

Hot Yoga is an extension of Bikram Yoga, here the poses are not restricted to just 26, the heat in the rooms helps in overstretching in a pose. 

Power Yoga

Power Yoga is used for a vigorous type of vinyasa style yoga. It is an attempt to make Ashtanga Form of Yoga more assessable for Western Students. There is, however, no predefined sequence of poses in this form and also the practitioner has the choice of forming his own practice sequence.

Start with the practice of Power Yoga with this video here: Jackie Casal Mahrou Class – Beginner Power Yoga

Learn 10 different types of Yoga and know their advantages #yogatypes #weightloss Share on X

Kundalini Yoga

Kundalini Yoga involves pretty intense body movements, breathing techniques, meditation, chanting of mantras as well as singing. The Kundalini energy is said to be trapped in the lower spine of the body and is released when you practice this Yoga. Regular practice of this Yoga causes high levels of awareness among practitioners.

Start with the practice of Kundalini Yoga with this video here: Guru Jagat Class – Kundalini Yoga for Everybody: Emotional Balance

Yin Yoga

Introduced by Paulie Zink, a Taoist yoga teacher, Yin Yoga is just the opposite of Vinyasa, you are required to hold your poses for 3-5 minutes. Yin yoga uses props with the intent of flexing and engaging the muscles. Despite the slow movements that are part of this yoga, it can be strenuous as the poses are required to be held for a long time.

Start with the practice of Yin Yoga with this video here: Caitlin Kenney Class – Yin Yoga for Stress Relief

Jivamukti Yoga

Created by David Life and Sharon Gannon, Jivamukti Yoga is a physical, ethical, and spiritual practice, combining a vigorous hatha yoga, vinyasa-based physical style with adherence to five central tenets: Shastra (scripture), bhakti (devotion), ahimsā (nonviolence, non-harming), nāda (music), and dhyana (meditation). 

What have I learned from my yoga practice?

I have been practicing yoga regularly for the past 2 years. As mentioned above, I practice a combination of Vinyasa and Power Yoga. There are a few things I have learned/ observed from my practice, which helped me get the maximum benefits out of yoga:

1. Practice it regularly. The key is in continuity.
2. Do not overstretch yourself in your practice. Let your body guide you and do only what you can do.
3. Try to perform on 5% more than what you were able to do yesterday, flexibility takes time.
4. It is always advised to do yoga under a guide, either online or in a yoga class, only when you follow you will know how much you need to hold a pose and when to breath in and when to breath out.

I do hope you find this blog helpful and if you do please do share it with your friends. Do write in the comment section if you have any questions.