type of yoga

type of yoga

Here are the main types of yoga, explained in easy language:

1. Hatha Yoga

 first type of yoga “Hatha Yoga is the most traditional and beginner-friendly form of yoga. It focuses on physical postures (Asanas), breathing techniques (Pranayama), and relaxation to create balance between body and mind.”

What is Hatha Yoga?

• Slow and gentle yoga style

• Ideal for beginners, students, and seniors

• Focuses on correct posture and breathing

• Builds a strong foundation for other yoga styles

Hatha = Ha (Sun) + Tha (Moon) → balance of energies

Common Hatha Yoga Asanas

.Tadasana (Mountain Pose)

Improves posture & balance

.Vrikshasana (Tree Pose)

Strengthens legs & focus

. Bhujangasana (Cobra Pose)

Strengthens spine & relieves back pain

. Paschimottanasana (Seated Forward Bend)

Improves digestion & calms mind

.Trikonasana (Triangle Pose)

Improves flexibility & stretches waist

“Hatha Yoga is perfect for those who want a calm, balanced, and holistic yoga practice.”

2. Vinyasa Yoga

second type of yoga “Vinyasa Yoga is a dynamic and flowing style of yoga where movement is synchronized with breath. Each pose smoothly transitions into the next, creating a graceful flow.”

What is Vinyasa Yoga?

• “Vinyasa” means to place in a special way

• Also called Flow Yoga

• No fixed sequence (unlike Ashtanga)

• Poses change with each class

Common Vinyasa Yoga Flow (Sequence)

 Tadasana (Mountain Pose)

• Starting posture
• Focus on breathing

 Urdhva Hastasana (Upward Stretch)

• Inhale, raise arms

Uttanasana (Forward Fold)

• Exhale, bend forward

Adho Mukha Svanasana (Downward Dog)

• Strengthens arms & legs

 Plank Pose

• Core strengthening

 Chaturanga Dandasana

• Builds upper body strength

Bhujangasana / Urdhva Mukha Svanasana

• Opens chest & spine

Adho Mukha Svanasana

• Reset position

 Return to Standing

• Complete the flow

3. Ashtanga Yoga

third type of yoga “Ashtanga Yoga is a traditional, disciplined, and physically demanding style of yoga that follows a fixed sequence of postures combined with breath and movement.”

What is Ashtanga Yoga?

• Founded by Sri K. Pattabhi Jois

• Based on Yoga Sutras of Patanjali

• Focuses on breath (Ujjayi), posture, and gaze (Drishti)

• Same sequence practiced every time

The 8 Limbs of Ashtanga Yoga

(Ashta = Eight, Anga = Limb)

Yama – Moral discipline
Niyama – Self-discipline
Asana – Postures
Pranayama – Breath control
Pratyahara – Withdrawal of senses
Dharana – Concentration
Dhyana – Meditation
Samadhi – Ultimate awareness

Ashtanga Yoga Series

 Primary Series (Yoga Chikitsa)

• Detoxifies & aligns the body

 Intermediate Series (Nadi Shodhana)

• Purifies nervous system

 Advanced Series (Sthira Bhaga)

• High strength & flexibility

4. Kundalini Yoga

fourth type of yoga “Kundalini Yoga is a powerful and spiritual form of yoga that focuses on awakening inner energy (Kundalini Shakti) through breathing, movement, chanting, and meditation.”

What is Kundalini Yoga?

• Known as the Yoga of Awareness

• Focuses on energy at the base of the spine

• Combines asanas, pranayama, mantra, and meditation

• Emphasizes mental clarity and spiritual growth

What is Kundalini Energy?

Kundalini is believed to be a dormant spiritual energy located at the Muladhara (root) chakra.
Through practice, this energy rises through the chakras, leading to higher awareness.

Common Kundalini Yoga Practices

 Spinal Flex (Cat–Cow)

• Activates spinal energy

• Improves flexibility

Breath of Fire (Kapalbhati-style breathing)

• Energizes body & mind

• Detoxifies lungs

* Avoid during pregnancy or high BP

Ego Eradicator Pose

• Arms raised at 60°

• Strengthens nervous system

Frog Pose

• Stimulates lower chakras

• Builds stamina

Sat Kriya

• Chant “Sat Nam”

• Awakens Kundalini energy

5. Yin Yoga

5th type of yoga “Yin Yoga is a slow, meditative style of yoga where poses are held for a longer time to deeply stretch connective tissues like ligaments, joints, and fascia.”

What is Yin Yoga?

• Passive yoga practice

• Poses held for 2–5 minutes (or longer)

• Focus on stillness & mindfulness

• Works on deep tissues, not muscles

• Usually practiced on the floor

Common Yin Yoga Poses

 Butterfly Pose (Seated Forward Fold)

• Opens hips & inner thighs

Dragon Pose (Low Lunge)

• Deep hip stretch

Child’s Pose

• Relaxes spine & mind

Sphinx Pose

• Gentle spine compression

Sleeping Swan (Pigeon)

• Hip release

Reclining Twist

• Detoxifies spine

6. Chair Yoga

Chair Yoga is a gentle form of yoga where poses are done while sitting on a chair or using a chair for support. It is especially helpful for seniors, beginners, office workers, and people with limited mobility.

What is Chair Yoga?

• Yoga practiced with a stable chair

• No need to sit on the floor

• Low-impact and joint-friendly

• Can be done at home or office

Chair Yoga Poses

Seated Mountain Pose

• Sit straight, feet flat

• Hands on thighs

• Take deep breaths

Seated Cat–Cow

• Inhale, arch back

• Exhale, round spine

• Repeat 5–10 times

Seated Side Stretch

• Raise one arm

• Bend gently sideways

• Hold 10–15 seconds

Chair Forward Bend

• Bend forward slowly

• Relax head & neck

Seated Leg Lift

• Lift one leg at a time

• Hold for a few seconds

Ankle & Wrist Rotation

• Rotate gently to reduce stiffness

“Chair Yoga is perfect for those who want safe, gentle, and effective yoga without getting down on the floor.”

7. Bikram / Hot Yoga

Bikram Yoga, also known as Hot Yoga, is a powerful form of yoga practiced in a heated room to promote flexibility, detoxification, and strength.

What is Bikram / Hot Yoga?

• Practiced in a room heated to 40°C (104°F)

• Includes 26 fixed yoga poses + 2 breathing exercises

• Session lasts 90 minutes

• Same sequence every class

• Created by Bikram Choudhury

Bikram Yoga Poses (Examples)

• Pranayama (Standing Deep Breathing)

• Half Moon Pose

• Awkward Pose

• Eagle Pose

• Standing Head to Knee

• Triangle Pose

• Cobra Pose

• Locust Pose

• Bow Pose

• Spine Twisting Pose

8. Prenatal Yoga

Prenatal Yoga is a gentle and specially designed yoga practice for pregnant women. It helps the mother stay healthy, relaxed, and prepared for childbirth.

What is Prenatal Yoga?

• Yoga adapted for all three trimesters

• Focuses on gentle stretches, breathing, and relaxation

• Avoids pressure on the abdomen

• Practiced under guidance of a trained instructor

Safe Prenatal Yoga Poses

Tadasana (Mountain Pose)

Improves posture & balance

Baddha Konasana (Butterfly Pose)

Opens hips & prepares for delivery

Cat–Cow Pose

Relieves back pain

Virabhadrasana II (Warrior II)

Strengthens legs & stamina

Sukhasana with Deep Breathing

Calms mind & improves oxygen supply

YOGA – वजन घटाने से लेकर आत्मशांति तक1