"Yoga" can mean a philosophy, a spiritual path, a breathing practice or a ninety-minute class in a heated room. The word covers all of them, which is why the question "what type of yoga should I do?" is so confusing. This guide sorts the types into two groups: the classical paths described in the Indian texts, and the modern styles taught in studios today.
The classical paths of yoga
The Bhagavad Gita and later teachers describe several paths, suited to different temperaments. Swami Vivekananda popularised the grouping into four.
- Jnana yoga, the path of knowledge: inquiry and discrimination between the real and the unreal, through study and reflection.
- Bhakti yoga, the path of devotion: love of the divine expressed in prayer, chanting (kirtan) and surrender.
- Karma yoga, the path of action: doing one's duty without attachment to the results, the central teaching of the Gita.
- Raja yoga, the "royal" path of meditation: the systematic training of the mind described in the Yoga Sutras of Patanjali and its eight limbs.
The traditions also speak of mantra yoga (sacred sound), laya yoga (absorption through inner sound and subtle energy) and kundalini yoga in its traditional, tantric sense. The paths are not exclusive: most practitioners combine them.
Hatha yoga: where the physical practice comes from
Hatha yoga developed in medieval India as a path through the body and breath. Its texts, above all the Hatha Yoga Pradipika, teach asana, pranayama, the cleansing practices called shatkarma, mudra and bandha, as a preparation for meditation. Nearly every modern style descends from Hatha yoga. In a class timetable today "Hatha" usually means a slower, classical practice in which each posture is held.
Modern styles of yoga
- Ashtanga Vinyasa: a fixed series of postures linked by breath and movement, taught by K. Pattabhi Jois in Mysore. Vigorous and disciplined.
- Vinyasa or flow: sequences that link postures with the breath, like Ashtanga, but vary from class to class.
- Iyengar: developed by B.K.S. Iyengar in Pune, with great attention to alignment, longer holds and props such as blocks, belts and ropes.
- Sivananda: a set structure of breathing, sun salutations and twelve basic postures, with relaxation, from the tradition of Swami Sivananda of Rishikesh.
- Kundalini (as taught by Yogi Bhajan): a modern system of breath, repeated movement, chanting and meditation, distinct from the older tantric idea.
- Yin: floor postures held for several minutes to work into the connective tissue.
- Restorative: a few postures fully supported by props, for deep rest.
- Hot or Bikram yoga: a fixed sequence in a heated room.
- Power yoga: a fitness-oriented, athletic form derived from Ashtanga.
- Yoga nidra: a guided practice of deep relaxation lying down; see our guide to yoga nidra.
Which type of yoga should you choose?
- New to yoga: a classical Hatha class or a gentle Iyengar class teaches the postures safely before speed is added.
- You want something vigorous and structured: Ashtanga. Our comparison of Hatha vs Ashtanga yoga goes into detail.
- You are stressed or recovering: restorative, Yin or yoga nidra.
- You want more than exercise: look for a teacher who includes pranayama, meditation and philosophy, not only postures.
Whatever the style, the teacher matters more than the name on the timetable.
What we teach
Yoga Bhawna Mission teaches classical Hatha yoga, with Ashtanga as a second strand, within the wider tradition: pranayama, meditation, the shatkarmas and philosophy. Our 200 Hour Yoga Teacher Training covers the history and branches of yoga in its philosophy module, and the 10 Day Ashtanga Immersion is a chance to go deeper into Ashtanga in the Himalaya.
