Which yoga style suits you?
Jul 07, 2020
There are countless types of yoga and it's not easy to keep track of them all. Especially since there are now crazy trends like goat yoga or yoga in stilettos.
How do you find the right form of yoga for you with such a huge selection - especially if you prefer to be barefoot and do without animal yogis?
We give you an overview and make it easier for you to choose. In the following, we present ten well-known yoga styles.
1. hatha yoga
Hatha yoga is the best known and most widespread form of yoga. The traditional style is characterized by the powerful and slow execution of the individual yoga exercises.
In Hatha, the yogi strives for balance between body and mind through physical exercises (asanas), breathing exercises (pranayama), meditation (dhyana) and deep relaxation (savasana).
The movements are built up very slowly and held up to ten Breaths long. This style strengthens and stretches your whole body. It also trains concentration, body awareness and balance. Hatha yoga often uses aids such as straps or blocks.
Suitable for: Beginners and advanced practitioners. All who value slow exercises and a traditional yoga practice.
2. kundalini yoga
This type of yoga comes from the Indian yogi Bhajan, who invented it in the sixties. Kundalini yoga is playful and relaxing. The physical exercises are accompanied by chanted mantras, relaxation exercises and breathing techniques. The style focuses on mindfulness, strength and joyful letting go.
Therefore, this style is ideal for you if you have a lot of stress in everyday life. The exercise sequences are dynamic, fun and let you focus on your inner self. There is no excessive stretching or stretching.
This style is ideal for beginners and people who are not so limber. Because even you can cope well with the simple exercises, as they require less agility than other styles of yoga.
Suitable for: Beginners and advanced practitioners. All who value relaxation and mindfulness, whether immobile or particularly limber.
3. yin yoga
This style focuses on relaxation and passive stretching. In yin yoga, you do most of the poses while sitting or lying down and hold them for several minutes. This increases your flexibility and provides deep relaxation. This style also stimulates the fasciae.
The individual asanas have a meditative effect and help you to let go of stress and tension. Yin yoga is a good complement to all more dynamic styles.
Suitable for: Beginners and advanced practitioners. All those who are limited in their mobility and would like to work gently on this. Stressed people who want to relax deeply and find inner peace.
4. bikram yoga/hot yoga
Bikram yoga, also known as hot yoga, was invented by the competitive athlete Bikram Choudhury. This style is a real challenge, because the individual exercises serve mainly to train the whole body effectively. Hot yoga consists of a sequence of 26 exercises that all build on each other and strengthen and stretch the whole body.
You'll work up a good sweat: Because in order to optimally protect tendons and muscles, this form is performed at about 40 degrees room temperature. So you should tolerate high temperatures well.
In hot yoga you benefit from effective exercises that strengthen and detoxify your entire body. The spiritual aspect of yoga plays only a subordinate role. Due to the always same sequence of exercises, even sporty beginners find it easy to get started and the first progress is quickly noticeable. Nevertheless, you should not underestimate this type due to the high temperatures.
In our article: Hot yoga - tropical temperatures and sweaty asanas you get detailed information about this special kind of yoga.
Suitable for: Beginners and advanced exercisers who want to strengthen and stretch their body and enjoy exercising even in high temperatures.
5. ashtanga yoga
This traditional style is strenuous and demanding. It inspires especially yoga purists. The sometimes very difficult exercises are always done in harmony with the breath. In Ashtanga yoga there are six series, which become increasingly difficult and build on each other. Mostly only the first one is taught.
During the yoga class you also practice within the group at your own pace. The teacher walks around and corrects all practitioners individually. There are no instructions for the whole group in this style.
Suitable for: Yoga purists with discipline. All who want to really challenge themselves on the mat.
6. iyengar
The yogi B.K.S. Iyengar has developed this form in years of work. Iyengar has clear structures, so special attention is paid to the exact alignment of the body in the individual yoga postures, which are always held for a certain period of time. Often, aids such as straps, pads and
Iyengar pursues mainly therapeutic goals, through the various exercises can gently relieve pain and poor posture. Thanks to gentle aids, even less mobile or physically limited people can cope well with this style.
Suitable for: Beginners and advanced practitioners who want to practice patience. People with physical limitations. Anyone who wants to correct bad posture and strengthen the back.
7. vinyasa yoga
This body-emphasizing style captivates with its flowing movements and its athletic requirement. The right breath is an integral part of the individual exercises.
There is no fixed sequence of exercises in the Vinyasa style, but the individual asanas always go into each other as in a flow. This can be quite demanding and exhausting. Nevertheless, the Vinyasa style not only trains you physically, but also calms your mind.
Suitable for: Beginners and advanced practitioners who want to reach their physical limits in yoga as well as train their coordination and balance. All who prefer flowing and dynamic movements.
8. Sivananda
This spiritual and holistic type of yoga originates from Yogi Swami Sivananda Saraswati. As a traditional form of yoga, Sivananda includes physical exercises, breathing techniques, meditation, positive thinking and a vegetarian, healthy diet.
This rather quiet style is primarily about the balance between body and mind. The individual practices are designed to promote positive thinking and help the practitioner achieve more energy and harmony.
Suitable for: Beginners and advanced practitioners who like it holistically spiritual. All who want to bring body and mind in harmony but with less focus on physical exertion.
9. jivamukti yoga
This style from the 80s is dynamic and holistic - it combines yoga with traditional Indian music. It differs from the classic Hatha yoga, but the exercises are not rigid, but are performed like a kind of choreography. Jivamukti is extremely stimulating and challenging for body and mind.
In addition, there are spiritual practices such as chanting mantras and visualizations. The spiritual aspect is therefore clearly pronounced in this style. Jivamukti strives for a connection between body and mind and wants to encourage more compassion for yourself and your fellow human beings.
Suitable for: Anyone who enjoys dancing and is looking for a physical challenge, practicing yoga to music and deepening their spirituality.
10. hormone yoga
This style of yoga is aimed at women and counteracts hormonal imbalance with exercises from Hatha and Kundalini yoga. It is designed to help women with PMS, infertility or menopause to bring their hormones back into balance.
This can be achieved through a combination of selected yoga exercises, breathing techniques and relaxation exercises.
Suitable for: For all women who suffer from hormonally related complaints and are looking for alternative therapeutic approaches.
Yoga for men
Yoga is basically open to everyone and there are no gender-specific differences - with the exception of hormone yoga, which is aimed specifically at women. But especially men with little previous knowledge of yoga or gymnastics often have a hard time with exercises that require mobility in the hips and legs.
Therefore, types that do without strong stretches or work with aids are particularly suitable for men. Ideal are, for example, Iyengar, Bikram, Yin or Kundalini.
Yoga with pre-existing conditions
If you suffer from pre-existing conditions, you should get your plans cleared by a doctor to be on the safe side. Gentle styles such as Iyengar or Yin Yoga are usually a good way to gently work on flexibility and strength, even with physical limitations.
If you have heart or circulatory problems, you should avoid styles like Hot Yoga or the strenuous Jivamukti. If you have back problems, a style like Ashtanga can sometimes be too demanding for your back.
Therefore, it is best to resort to practices such as Kundalini, Yin or Iyengar - they are beneficial and suitable for almost everyone. In any case, always listen to your body. Once you've found the right style, yoga can improve your overall health and well-being.
By the way, yoga is also an excellent way to prevent back or neck problems caused by too much work at the computer. The keyword here is: yoga in the office. Many asanas can be performed in a short break often even while sitting. Ask your teacher to show you a few suitable exercises that you can integrate into your daily office routine.
Find your center - with the right style
And who knows, you might want to practice in stilettos or relax with a goat by your side someday after all.