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Beginner's Guide To 10 Types Of Yoga - What Suits You The Most?

By Shubhangi Goel

Updated - Oct. 25, 2019 8 min read

Does your body reject the strict gym equipment routines and can't cope up with the crazy adrenaline rush? Fear not! Yoga is exactly the opposite. It's more like art than a restricted workout routine where you just let your body go with the flow of movements. Get a yoga mat and find your calm spot to stretch your muscles and tone your body the easier way. Combine your yoga sessions with meditation to have a better impact on your body and mental health.

Before you start reading this blog, we recommend you to read our master blog for some real-time motivation - Get Your Asanas Right With These Top 10 Indian Yoga Influencers as we have featured some of the top Yoga Influencers whose Instagram feed will definitely give you an adrenaline rush to perform better and for beginners, a kick-start which is necessary if you are new to Yoga.

Have you decided to finally start Yoga? But nothing is easy, is it? It also comes with its own challenges and struggles. There're different types of Yoga for beginners, intermediates and experts. Sometimes they are easy to overcome and other times they take a little more perseverance. Breathings becomes a little harder and heartbeats louder. You may be sore or have a couple of battle wounds. But in the end, the achievement of reaching that goal is what makes all these struggles worth hurdling. Pick from these 10 Types Of Yoga wisely to figure out what suits your body the best. Every body is different as well as it's requirement so choose accordingly


1. Hatha Yoga

Hatha Yoga, considered a gentler form of Yoga, comprises of basic introductory poses in which you're required to hold each pose for a few breaths. "Hath" in Sanskrit refers to any yoga which teaches physical postures. Best for people who're just starting out as it's the most general category which consists of basic yoga poses and breathing exercises which helps you get better at meditation and achieve peace within mind and body. It's important to be empty stomach to practice yoga, trying remaining quite and silent while practicing it and refrain from drinking water while doing yoga as it can cause damage to your body.


Benefits: Eliminates toxins from your body, The breathing techniques, and basic postures also help to purify your body and align it in the best way possible.

Best for: Freshers, who are just starting out with this fitness regime.


2. Vinyasa Yoga

Vinyasa Yoga helps in developing a flow in your body while practicing Yoga by linking movement with breath. It can lead to rise in your heart rate as the pace is bound to increase with each pose. It focuses on synchronizing the breath with a continuous flow of postures improving our blood circulation and alighment of the body as well. Vinyasa means " to place in a certain way", it also includes poses from Ashtanga yoga to break the sequence of a particular practice.


Benefits: Releases toxins from your body, improves breathing and circulation, removes any kind of blockages through your energy flow basically reenergizing your body.

Best for: Runners and those who indulge in intense exercise 


3. Iyengar Yoga

Now, this is where you become friends with props like yoga blocks and blankets enabling you to work out in when in motion. You need to pay attention to precision and detail here so as to align your body perfectly in each pose. The poses are for longer periods as they help you align your body posture in the right way. It's therapeutic for several conditions and helps in cultivating strength and flexibility.


Benefits: Toned muscles, pain relief from different joints of the body, improved posture, calmer mind, increased flexibility.

Best for: Detail-oriented yogis and those with injuries. Don't forget to consult your doctor though


Suggested Read:

1. Ultimate Beginners Guide For Yoga: 8 Basic Types Of Yoga Asanas

2. 8 Fitness Influencers You've Got To Follow For The Right Motivation

3. Top 15 Women Fitness Influencers In India - Who Make It Look Easy


4. Ashtanga Yoga

Ashtanga Yoga is only for those looking for a challenging and orderly approach to yoga. It's a six series of particular yoga poses in sequences. flowing and breathing with each pose. It means - eight limbs or branches of yoga which are - Yama - moral codes, Niyama -self-purification and study, Asana - posture, Pranayama - breath control, Pratyahara - withdrawing of the mind from the senses, Dharana - concentration, Dhyana - deep meditation and Samadhi - union with the object of meditation.


Benefits: Increases flexibility, helps in weight management, also strengthens your core muscles and relieves you from stress and anxiety.

Best for: Those who can follow the routine with strict guidelines.


5. Bikram Yoga

Practice this series of 26 poses and 2 breathing exercises in a room heated to around 105 degrees and 40% humidity and get drenched in sweat. Rigorously practicing the same way can become the session strenuous. It concentrates on joint mobility and range of motion.


Benefits: It helps in increasing blood flow, and helps in improving posture, balance, and mobility.

Best for: Those who can follow the routine with strict guidelines


6. Hot Yoga

Like Bikram Yoga, Hot Yoga is also practiced in a heated room but there's no constraint of a 26-pose sequence. It focuses on the detoxification of the body - the heat makes your body work harder, it's recommended that one should be well-hydrated before entering a hot yoga class. It's treated as an intense workout to improve your strength and flexibility.


Benefits: Expands lung capacity, removes toxins from your body, builds a stronger immunity, helps in weight loss and gaining flexible muscles.

Best for: Hardcore sweat lovers


Suggested Read:

1. Embrace The Art of Clean Eating To Lead a Blissful Life

2. Everything You Need To Know About A Keto Diet

3. Pay Attention To All The Tips That Prevent Gym Injuries


7. Kundalini Yoga

Kundalini Yoga includes performing repetitive physical exercises coupled with intense breath work while chanting and meditating. It releases the untapped energy which resides within you, providing a sense of self-awareness. It's also a blend of bhakti yoga with it's major focus and goal on achieving the perfect balance between body and soul.


Benefits: It activates you glandular systems and makes your nervous system strong by strengthening it, it also expands your lung capacity for better breathing and purifies your blood.

Best for: People willing to undergo spiritual practice. 


8. Yin Yoga

Unlike Ashtanga, Yin Yoga is slow-paced as a part of which poses are held for several minutes at a time. It helps in restoring length and elasticity. Props are also used in order for the body to maintain posture. It teaches one to calm down and take a step towards self-compassion in order to nuture your body and think calmly about everything. It includes various seated and supine positions for starters, it helps you explore new dimensions of your body, mind and soul. It helps people who are low on energy or have a weak voice and are sensitive to allergies and cold - it's a must-practice yoga for them!


Benefits: Increases circulation in your body along with increasing your flexibility. It balances and calms the state of your mind to reach the best stage of meditation, also supportive when it comes to overcoming stress or anxiety.

Best for: People in need of stretching and unwinding. Not recommended for super flexible people.


9. Restorative Yoga

Restorative Yoga is another slow-paced practice in which poses are held for longer duration allowing you to experience deeper relaxation. A myriad of props is used like blankets and blocks to provide full body support in every pose. It allows your body to completely relax and rest while bending the important parts of your body. It usually involves 4-5 poses, not much.

restorative yoga_image

Benefits: Still your mind, Increases Flexibility, Enhances mood states, Balances nervous system and increases your immunity.

Best for: Everyone. Especially recommended for athletes during their recovery.


10. Anti Gravity Yoga

Wanna try something offbeat? Then you have to give this Aerial Silk/Anti Gra Workout a shot! You will require strength and flexibility to start with but as well know everything needs will and practice. If you've got it then there's no one stopping you from being exactly where you imagined doing all postures with perfection. It helps you strengthen stamina, core and your whole body gets work out as each muscle feels the stretch and effort.


Benefits: It improves Flexibility to a great limit, one can definitely expand their horizons by giving a nice stretch to every part of their body. It also releases tension from your muscles and bones, it also strengthens your core muscles and builds your endurance.

Best For: Dancers, Moderate Level - Directly switching to Aerial yoga for beginners won't be a good idea.


Suggested Read:

1. Get Inspired From The Best Crossfit Trainers In India

2. Everything You Need To Know Before Getting Into CrossFit Training

3. 7 Home Exercises to Profound Before You Buy a Gym Membership


Q: What fitness routine would suit a rigid body type?

A: Yoga and Zumba


Q: What is the difference between Fitness And Exercise?

A: Fitness is a condition and way of life that you balance every day by adopting a routine which includes exercises. On the other hand, Exercises is the name for practices you do to attain fitness.

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