The different types of yoga, and their benefits

Yoga. It's a little word that covers a whole host of different types of practice. In fact, there are so many types of yoga out there that it can be difficult to know where to get started. The good news is that whichever style you choose, it's likely to deliver benefits such as improved energy levels and increased flexibility, balance, and posture. You're also likely to see a reduction in anxiety, and get a better night's sleep. There's no 'best' form of yoga, but some styles are likely to be a better fit for you than others.

You might want an energetic practice to fire you up and burn calories, or you might prefer a restorative class, to reduce injury risk and calm the body and mind. And if you've already tried yoga and felt it wasn't for you, don't write it off—the perfect class might be out there for you! Ready to get bendy? Click through the following gallery to discover some of the most popular types of yoga, and their benefits.

Vinyasa yoga

Vinyasa, or "flow," classes will move smoothly from one asana to the next, with a emphasis on aligning each movement with the breath. Typically integrating repeated sun salutations, it's a fast-paced and sometimes challenging style.

Ashtanga yoga

One of the most challenging forms of yoga, ashtanga is a fast-paced style that puts yogis through their paces in a series of non-stop poses that are always followed in order. There are six ashtanga series—beginners will start with the 'primary' series of poses, and things get increasingly demanding from there.

Hatha yoga

Hatha is a sweeping term that covers a range of yoga styles, but hatha classes are typically slower paced than other styles of yoga, with an emphasis on holding poses for longer than in a fast-paced flow class.

Iyengar yoga

A style created by the late yoga guru B.K.S Iyengar, Iyengar yoga is notable for its use of props such as ropes, bolsters, and blocks. Poses are held for a relatively long time, with a focus on correct alignment.

Kundalini yoga

With practitioners typically dressing in white, kundalini is a very distinctive form of yoga. The classes incorporate chanting, meditation, and mantras with movement in exercises known as kriyas.

Acro yoga

A fun option for intermediate and advanced yogis who want to raise their yoga game, acro yoga involves partnering up to build some impressive poses. Classes will typically assign partners or groups to work together, or you can choose to bring your own preferred partner along.

Yin yoga

Yin yoga classes are slow paced, with a focus on holding poses for several minutes at a time. The aim is to increase flexibility and circulation in the joints, by working on the connective tissue. Despite the slow pace, holding the postures can be challenging in the beginning!

Prenatal yoga

Practicing yoga during pregnancy can be beneficial for both mother and baby, provided you get the all clear from the maternity team first. In a typical class, gentle poses are combined with breathing techniques.

Hot yoga

Sometimes known as Bikram yoga (after the controversial teacher who first popularized the style), hot yoga is, as the name suggests, practiced in a very hot environment. Sweating their way through a set sequence of moves, hot yogis will definitely feel the burn.

Restorative yoga

Restorative yoga is, as the name suggests, a gentle and relaxing style that aims to release tension in the body and reduce injury risk. Props such as bolsters, straps, and blankets are commonly used in these classes.

Power yoga

Power yoga classes have a lot in common with ashtanga and vinyasa classes, flowing from one movement to the next. The style is designed to raise the heart rate, and often involves arm balances, inversions, and other poses best suited to intermediate and advanced yogis.

Integrative Yoga Therapy

Founded by Joseph Le Page in the 1990s, Integrative Yoga Therapy, or IYT, combines elements of asana, pranayama ("breath work"), meditation, and yoga nidra (or "yogic sleep") to create a therapeutic 'package.'

Yoga props

Before you get started, think about what you might need for any particular style. Some types of yoga will require props such as blocks and straps, while others require nothing more than a yoga mat (or even just a soft, nonslippery surface, like a carpet).