Types of Yoga | Styles Guide – Hatha, Vinyasa, Ashtanga & More

Common types include Hatha, Vinyasa, Ashtanga, Kundalini, Power, and Yin. Each emphasises a different pace, focus, and intensity: Hatha is slow and alignment-based; Vinyasa is flowing and varied; Ashtanga is a fixed, vigorous series; Kundalini combines movement, breathwork, and mantra; Power is fitness-oriented and intense; Yin uses long, passive holds for flexibility and calm. On this site we have a dedicated page for each—use the comparison table and links to find your best fit. For goals like weight loss, back pain, or anxiety, see our yoga by-goal pages as well.

Hatha and beginner-labelled classes are best. They are slower and focus on alignment and breath, so you can learn poses safely. Avoid Power or Ashtanga until you have a base—they are demanding and assume some familiarity with postures. Once you are comfortable with Hatha, you can try Vinyasa or Yin. See our yoga for beginners page and our Hatha and Yin guides for gentle options. Consider booking a class to learn the basics with a teacher.

Hatha holds poses longer at a slow pace and emphasises alignment; Vinyasa links poses in a flow with the breath and is more dynamic. Hatha is gentler and ideal for learning; Vinyasa varies by teacher—some classes are gentle, others vigorous. Both build strength and flexibility; choose Hatha for a calm, steady practice and Vinyasa for continuous movement and variety. See our Hatha and Vinyasa type pages for full comparisons and who each is for.

Vinyasa, Power, and Ashtanga burn the most calories because they keep you moving and raise the heart rate. Surya Namaskar is a sequence that fits into many of these styles. For lasting results, combine your chosen style with a balanced diet and consistency—see our yoga for weight loss page. Start at a level that matches your fitness; build up intensity gradually to avoid injury or burnout.

Hatha, Yin, and Kundalini (with its breathwork and mantra) are often calming. Gentle Vinyasa and restorative yoga also help by linking breath and movement and encouraging relaxation. Choose slower, alignment-focused or meditative styles over high-intensity flow when stress is high. See our yoga for anxiety page and our guides to Hatha, Yin, and Kundalini for practices that support the nervous system.

Ashtanga and Power are among the most physically demanding—fixed sequences or intense flows that require strength and stamina. Difficulty also depends on the teacher and class level; an advanced Vinyasa class can be as tough as Power. If you want challenge, build a foundation with Hatha or beginner Vinyasa first. See our Ashtanga and Power type pages for what to expect and how to prepare.

Yes. Many practitioners mix styles—e.g. Vinyasa or Power for fitness and Yin for recovery and flexibility. Match the type to your goal and energy on the day. Combining strength-focused and stretch-focused styles often gives a balanced practice. See our types overview and individual style pages to plan a mix that works for you.

Yin (long, passive stretches targeting connective tissue) and Hatha (held poses with focus on alignment) improve flexibility effectively. Vinyasa and Power also stretch through movement but emphasise flow and strength. For maximum flexibility focus, add Yin or longer-held Hatha to your routine. See our Yin and Hatha type pages and our yoga for back pain guide for safe stretching.

No. Ashtanga is a fixed series of poses in the same order every time; Power yoga is often derived from it but with more freedom in sequencing and a fitness focus. Both are intense and build strength and stamina. Ashtanga suits those who like structure and tradition; Power suits those who want a workout with variety. See our Ashtanga and Power type pages for detailed comparisons.

Gentle Hatha and therapeutic or restorative yoga with focus on alignment and core are best. Avoid vigorous flow until pain improves. Yin can help with release in the back and hips if done carefully. See our yoga for back pain page for a full plan and our Hatha and Yin type pages. Work with a teacher if you have ongoing or acute back issues.

Consider your goal (fitness, stress, flexibility), experience level, and preference for slow vs flow. Try a few styles—many studios offer intro or trial classes. Use our types comparison table and individual style pages (Hatha, Vinyasa, Ashtanga, Kundalini, Power, Yin) to narrow it down. For goal-based choices, see our yoga by-goal pages (beginners, weight loss, back pain, anxiety) and consider booking a class for personalised guidance.