21 Types of Yoga. Which One to Choose?

types of yoga

When you start practicing yoga, you will quickly find that there is a certain rift in the ranks of the adepts. And the words “this is not yoga,” “this is wrong yoga,” “this is not yoga, but it is not clear what” will sound somehow suspiciously often. It just so happened that almost every group of enthusiastic adherents of a certain style / school, at least a little, at least a little, believes that their yoga is “more real” of what is available. Therefore, if there is something “more present”, then there is also “less present”.


Hatha yoga


This is what 90% of modern European practitioners do, what yoga studios and clubs give and what Instagram and popular magazines are making and inspiring now. the name comes from two words: “ha” (“masculine, sun, spirit”) and “tha” (“feminine, moon, soul”). There are asanas in it – special poses taken to perform any exercise. Asanas improve mobility and flexibility, increase strength and endurance. The main goal of pranayama is to establish control over the thoughts that “jump” in the brain. Hatha yoga includes the most popular types of modern practice:

  • Ashtanga Vinyasa Yoga (different fixed sequence for different levels, dynamism and power load);
  • Iyengar yoga (differs in meticulous detuning asanas, thoughtful fixations, an abundance of belts, pillows, ropes, etc.);
  • yoga23 (different power orientation, sometimes – breathing under the metronome);
  • universal yoga;
  • shadow yoga;
  • jivamukti yoga;
  • Sivananda Yoga.


Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga

This is one of the modern systems of Hatha Yoga. This is a dynamic practice that includes sequences of asanas, interconnected by complexes of movements – vinyasas.

– Take a towel with you – seven pots will come off you.

– Want to lose weight – this yoga is for you.


Yoga Iyengar


Lyengar is one type of hatha yoga. Iyengar yoga focuses on painstaking work on the correct body position during the performance of asanas. A characteristic feature of the method is the implementation of asanas with various equipment – blankets, chairs, slats, bricks, belts, etc. In Iyengar’s yoga, the principle of “one week – one group of asanas” works.




Yoga23 is a modern methodical system of yoga gymnastics. The developer and founder of the system is Andrey Sidersky. Sidersky began to develop his system, based on modern scientific knowledge about the functioning of the human body and consciousness and his own experience in attaining and passing through the stages of yoga described in ancient texts. In its original concept, the goal of creating this technique was the effect of gymnastic and breathing practices on consciousness.


Universal yoga 

Universal yoga

Universal Yoga is the result of the scientific research of Andrey Lappa (Kiev), systematization of the world experience of yoga practice. This training system has absorbed all the best of the most powerful and interesting schools of yoga, such as Ashtanga Vinyasa, Iyengar Yoga, Tibetan Himalayan Yoga, Taoist styles, as well as original techniques, not found in any other system.

Universal yoga welcomes a personal approach to the construction of training and to the individual creativity of students. Since the universal yoga takes into account the personality, age and physiological characteristics of a person, this style has no contraindications, universal yoga is suitable for everyone.


Shadow Yoga 

Shadow Yoga

This is one approach to the study of hatha yoga, which considers the limitations and blockages of the physical body as layers of frozen shadows.

As it turned out, the limitations of the physical body are eliminated by the use of simple and natural movements. Through exercise in the proposed actions, the body is freed from the indicated limitations, and the mind is freed from the layers of conditioned existence.


Sivananda yoga

Sivananda yoga

This is a method of teaching hatha yoga developed by the famous Indian yoga practitioner, doctor and spiritual teacher Swami Sivananda (1887-1963).

His school focuses on the integration of all types of yoga (i.e., the basic ways of spiritual development) – training the body, studying the Scriptures, selfless work, worshiping the Divine. In the West, yoga classes Sivananda became popular thanks to the disciple of Master Swami Vishnudevananda.



Bikram yoga (“hot yoga”)

Bikram yoga

Same as Hatha yoga, but this is a set of exercises performed in a room heated to 38–40 ° C with a certain humidity. This type of yoga removes toxins from the body and is effective for weight loss.

– In the cold season after class you need at least 1-2 hours before you go out.

– Take water with you, otherwise there will be dehydration.

– Check with your doctor if you can be engaged, especially for heart problems.



Kundalini yoga

Kundalini yoga

This is one of the directions of yoga, leading to raising energy from the base of the spine using regular practices, which include meditation, pranayama, asanas and chanting mantras. Kundalini yoga works at the level of the hormonal system. All the exercises are done in a certain sequence, which is called Kriya. With this type of yoga is actively treated for drug and alcohol addiction. Also, kundalini yoga improves mood a lot – the teachers say that this is primarily a practice that allows you to realize that the source of endless happiness lies in ourselves.

– Kundalini yoga should be practiced in white clothes.

– Prepare for the fact that some asanas perform for 30 minutes.


Yoga therapy 

Yoga therapy

A special type of yoga designed to influence the spine. It helps to strengthen it, correct posture, relieve muscle tension. The main plus – you can practice this technique without any age restrictions. Especially good for those who suffer from spinal curvature, protrusions, hernias, etc.

Before class, take a picture of the spine and show it to the instructor.


Women’s yoga 

Women's yoga

This is a practice with elements of yoga therapy, created by the Englishwoman Francoise Friedman, the founder of the international scientific and practical school “Birthlight”.

It helps during PMS and menstruation, with menstrual disorders, to prepare for conception, for recovery after childbirth, for women with diseases of the reproductive system.

In the period of menopause. This style of practice is characterized by a smooth style – you will not have to overcome yourself.

If you suffer from any diseases, especially the reproductive system, inform the trainer before the session to find out which exercises are contraindicated to you.


Antigravity/Fly yoga

Fly yoga

 This is not quite Hatha Yoga, because asanas are made in special hammocks. A trend that is gaining popularity due to the possibilities for patients with spins and tendons (in a suspended state, the force of attraction acts on the body differently, making it possible to perform some difficult elements without serious consequences).

Do not try this yoga at home. Even if you manage to hang a special hammock, anyway, classes should take place under the supervision of a coach, otherwise, you risk injuries.


Akroyoga, steam Yoga


Something similar to fly-yoga, only the role of a hammock performs a partner. With it, you can do various balances, deflections, power asanas, relax.


Mantra yoga

Mantra yoga

Quite rarely occurs as a separate direction in its pure form, where the entire lesson is followed by “voice exercises.” But in many types of yoga, the lesson begins and ends with the singing of mantras – special words that tune in to practice.


Tantra yoga 

Tantra yoga

The main thought of tantra yoga is the unity of man with God.

Tantra yoga exercises are often confused with something erotic – after all, partners, a man and a woman, are closely in contact with their bodies, including sometimes intimate parts of the body, during the performance of paired exercises. Tantra yoga not only enhances sensuality, but also eliminates the complexes, the habit of driving deep into their sexual desires.

You can practice tantra yoga not only with your partner – just come to practice, and there the teacher will divide you into pairs.


Sukshma-vyayama Yoga


The practice of articular gymnastics. Due to the effect on the reflex zones, muscle clamps are removed. Despite the seeming simplicity of the exercises, at the end you will get tired and understand: you didn’t even guess about the majority of the joints and muscles in your body, not that you didn’t use them!

Have patience: sukshma-vyayama is a monotonous practice.


Raja Yoga

Raja Yoga

The most “classic” of all yogas. It involves working with behavior (yama, niyama), with the body (asana), with breathing (pranayama) and with the mind (pratyahara, dharana, dhyana). The highest stage is samadhi, that is, enlightenment. Few people have access to the full form, as it drastically changes lives and takes up all your time.


Sahaja Yoga

Sahaja Yoga

It works with the same Kundalini energy, but does not work with the body at all in terms of performing any specific asanas. In the process of practice, there is an understanding and a feeling of “all-pervading cosmic energy” and adepts establish that they even feel vibration in their palms and special sensations in the chakras.


Yoga of laughter 

Yoga of laughter

This is apractice founded by the Indian physician Madan Kataria.Includes breathing and light exercise that give rise to natural laughter. Currently, there are more than 16 thousand yoga laugh centers in more than 50 countries of the world.After class, you will feel that life is beautiful and how great your lungs are “ventilated”. It also relieves muscle tension.

If you have a blues – go urgently.


Guru yoga

Guru yoga

The method of total trust and worship of an enlightened teacher. Thanks to the setting on his wave, the student himself achieve enlightenment. To follow in the footsteps of an enlightened teacher is simpler and more technological than plowing virgin soil on their own.


Yoga Nidra 

yoga nidra

This is the practice of deep relaxation of the body and mind, a great system of deep relaxation. The whole lesson (usually it lasts about 1-1.5 hours) you lie on the rug with your eyes closed and follow the instructor’s voice. During yoga nidra stress is removed, musccrampsmps and tension are removed. Thinking becomes calm, the emotional background is aligned, you feel collected, rested.

– Practice yoga nidru regularly – once or twice a week.

– If you cannot attend classes, download the Yoga Nidra audiobook by well-known yoga instructor Ilya Zhuravlev and follow the nidra at home.



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