Types of Yoga: A Complete Guide to the Most Popular Styles
Whether you come to yoga to build strength, find calm, support healing, or deepen self-awareness, there is a yoga style perfectly suited to you. At Inner Reconnect – Yoga with Jitka, I often see students surprised by how many different forms yoga can take.
This guide explores 14 popular yoga styles, from traditional foundations to modern, innovative practices.
1. Hatha Yoga: The Traditional Foundation
Hatha Yoga is the basis for most modern yoga. It focuses on balancing opposite energies and creating harmony within.
What to Expect
Slow to moderate pace
Static postures
Breath awareness
Accessible for beginners
Best For
Beginners, anyone seeking grounding and balanced practice.
2. Vinyasa Yoga: Fluid, Breath-Led Movement
Vinyasa Yoga links movement with breath in smooth, creative sequences.
What to Expect
Flow-style transitions
Varied sequences
Energizing and expressive
Best For
Those who enjoy movement and graceful flow.
3. Ashtanga Yoga: Structured Strength and Discipline
Ashtanga follows a fixed sequence of postures with a strong focus on breath and internal locks (bandhas).
What to Expect
Physical intensity
Predictable sequences
Heat-building
Best For
Disciplined practitioners, athletes, strength seekers.
4. Iyengar Yoga: Precision, Alignment & Props
Iyengar Yoga uses detailed instructions and props to refine safe alignment.
What to Expect
Slow, technical guidance
Long posture holds
Suitable modifications
Best For
Injury recovery, alignment-focused students, beginners needing support.
5. Yin Yoga: Deep Stillness and Fascial Stretch
Yin Yoga works on connective tissues rather than muscles.
What to Expect
Long, passive holds (3–7 minutes)
Deep stretching
Grounding, meditative pace
Best For
Flexibility, stress relief, quiet introspection.
6. Restorative Yoga: Healing Through Rest
Restorative Yoga is nurturing, gentle, and deeply restful.
What to Expect
Supported poses with props
Long holds
Total relaxation
Best For
Burnout, nervous system support, emotional healing, sleep.
7. Kundalini Yoga: Breath, Energy & Awareness
Kundalini combines movement, mantra, breathwork, and meditation to awaken inner energy.
What to Expect
Dynamic “kriyas”
Chanting
Powerful breathwork
Emotional and energetic release
Best For
Spiritual seekers, breath lovers, emotional healing.
8. Power Yoga: Strong, Athletic, Energizing
Power Yoga is a vigorous style inspired by Ashtanga but more flexible and fitness-focused.
What to Expect
Fast-paced flows
Strength-building
Muscle activation and sweat
Best For
Those wanting physical challenge and conditioning.
9. Hot Yoga: Detoxifying Heat-Based Practice
Hot Yoga is performed in a heated room, often 35–40°C, to encourage deep stretching and increased circulation.
What to Expect
Intense warmth
High-energy sequences
Sweating and detoxification
Best For
Those who enjoy heat, detox benefits, and energetic movement.
(Note: Hydration and listening to your body are essential.)
10. Jivamukti Yoga: Movement, Music & Philosophy
Jivamukti Yoga blends vigorous physical practice with spiritual teachings, ethical living, music, and meditation.
What to Expect
Strong Vinyasa-style flow
Chanting & music
Yoga philosophy and dharma talks
Focus on compassion and mindfulness
Best For
Practitioners wanting a full-body + full-heart experience rooted in yogic values.
11. Aerial Yoga: Yoga in a Hammock
Aerial Yoga uses a fabric hammock suspended from the ceiling to support movement, inversions, and deep stretching.
What to Expect
Inversions with support
Safe decompression of spine
Playful, creative movement
Best For
Those who enjoy novelty, building strength, or relieving spinal compression.
12. Gentle & Slow Yoga: Accessible and Mindful
A nurturing approach suitable for all ages and abilities.
What to Expect
Slow pacing
Joint-friendly movement
Breath-centered guidance
Best For
Seniors, beginners, recovery, or anyone wanting a soft approach.
13. Prenatal Yoga: Support for Pregnancy & Birth
Prenatal Yoga is designed for expectant parents to support a healthy pregnancy.
What to Expect
Breathwork for labor
Pelvic floor awareness
Safe movement
Emotional grounding
Best For
Pregnant practitioners at any trimester.
14. Meditation & Breath-Based Yoga: The Inner Practices
Some yoga styles focus almost entirely on pranayama (breath) and meditation.
What to Expect
Calm, inward focus
Mindfulness techniques
Guided visualization
Nervous system regulation
Best For
Stress relief, grounding, emotional clarity, spiritual growth.
How to Choose the Right Yoga Style
Ask yourself: What does my body, mind, or heart need today?
If you want…
Strength: Power, Ashtanga, Vinyasa
Flexibility: Yin, Hatha
Stress relief: Restorative, Gentle Yoga
Spiritual depth: Kundalini, Jivamukti
Playfulness: Aerial Yoga
Detox heat: Hot Yoga
Alignment: Iyengar
Yoga is not about choosing the “right” style forever—it's about choosing what supports you in this moment.
A Note From Inner Reconnect – Yoga with Jitka
No matter which style you practice, yoga is ultimately about coming home to yourself. At Inner Reconnect, I guide students through mindful, embodied practice designed to help them reconnect with their breath, their presence, and their inner wisdom.