Today, there are many types of yoga, each with its own unique purpose. Some focus on breathing techniques, others on energy flows, and some emphasize physical postures. Understanding the differences between various types of yoga can help you choose the one that best suits your needs.
Popular Types of Yoga and Their Differences
Hatha Yoga
Patanjali, an Indian philosopher and sage, is considered the author of the Yoga Sutras, where he outlined the concept of Hatha Yoga as a path consisting of eight key practices. One of them is asanas — physical postures that form a core part of yoga. In Western countries, when people mention Hatha Yoga or yoga in general, they usually refer to the practice of asanas.
Hatha Yoga sessions typically include a series of asanas (yoga poses), pranayamas (breathing techniques), and meditations. This style is practiced at a slower pace with longer posture holds. Class duration usually ranges from 45 to 75 minutes.
Hatha Yoga is suitable for practitioners of all levels. Its slow rhythm and static posture work create a comfortable environment for beginners, while even experienced yogis can benefit from deep posture holds and breath focus. Benefits of Hatha Yoga include improved balance, strengthened core muscles, increased flexibility, reduced stress levels, and better sleep quality.
Nail Yoga
Sadhu Yoga is an ancient art that originated in India. Its main goal is to harmonize the spirit, body, and mind, as well as to develop mental and physical endurance and self-awareness. In addition, regular practice on a Sadhu nail board helps increase stamina, elevate mood, and reduce stress.
Nail yoga combines physical, mental, and energetic elements, helping to harmonize body and mind. This practice has a powerful effect on the body, stimulating blood flow and improving energy circulation. By targeting the biologically active points on the feet, it relieves tension, promotes relaxation, and enhances overall resilience.
Beyond its physical benefits, nail standing builds willpower and teaches how to cope with discomfort. It helps practitioners enter a deep meditative state, clear the mind of unnecessary thoughts, and lower stress levels. Over time, it transforms pain perception, fosters mindfulness, and builds the ability to accept discomfort without resistance — all of which support spiritual growth. If you’re interested in this practice, read the article on who nail yoga is for.
Ashtanga Yoga
This style is sometimes referred to as Ashtanga Yoga and focuses on building physical endurance through specific postures performed with calm, mindful breathing. It was developed by Jois, an Indian yoga master, in the mid-1950s.
Ashtanga Vinyasa differs from other vinyasa styles in that it follows a fixed sequence of poses, with no room for improvisation or variation.
Vinyasa Yoga
Vinyasa is a popular yoga style derived from Ashtanga Yoga. It includes exercises that link breath and movement, promoting harmony between body and mind. Movements are performed in a specific sequence, with each one tied to the breath: inhales help lift and open, while exhales guide downward motions or twists.
Vinyasa classes often include a wide range of exercises, such as forward bends, backbends, and twists, which help strengthen core muscles and improve stability, endurance, and balance. This yoga style suits people of various fitness levels.
Kundalini Yoga
This style is relatively new and emerged in the late 20th century. Kundalini Yoga combines active breathing and physical practices aimed at awakening energy within the body and cleansing energetic channels. According to many practitioners, this system helps overcome various dependencies.
The system is based on activating Kundalini energy, which is believed to lie dormant in the root chakra. Awakening this energy is considered essential for achieving inner harmony.
Power Yoga
This yoga style is a true test of physical strength. It is a form of Vinyasa Yoga, characterized by dynamic sequences where each movement flows into the next, with a strong focus on syncing breath and motion. Power Yoga is designed to develop both strength and flexibility through specific postures. It primarily emphasizes full-body engagement, increases heart rate, and promotes calorie burning.
Fly Yoga
Fly Yoga is a modern practice in which participants perform exercises using hammocks suspended from the ceiling. This approach allows for deeper stretching and mastery of advanced poses while minimizing stress on the joints.
