Choose the Right Style of Yoga for You and Glow Up Now!

*Updated August 2024

You can choose the right style of yoga for you now and transform your body forever! Practicing yoga regularly has a multitude of benefits for women in midlife: body, mind, and soul.

However, if you’re new to yoga, you may be wondering which style of yoga is right for you. So, I’ve explained the 9 major styles of yoga and the benefits you can expect from each specific practice.

Why Yoga?

When you start practicing yoga, you’ll soon realize that yoga is a lifestyle. And, regular yoga practice will transform your body and have you glowing from the inside out in no time!

There are countless benefits of practicing yoga. This ancient practice will inspire you to live a healthy, active life. and alleviates depression, prevents injury, and boosts your immune system. It can also help you recover from an injury more quickly. Learning about the different styles of yoga is the first step in your new, exciting health journey!

Choose the Right Style of Yoga for You and Glow Up Now!

Before moving on, quickly save this Pin to reference later.

As an affiliate I earn from qualifying purchases.

9 Styles of Yoga

Studies have found that in order to lose weight and achieve your health goals you need both a healthy diet and an effective exercise program. So, finding the right lifestyle balance is key to sustained health and wellness.

That’s why yoga can be the ideal fitness routine to incorporate into your busy life! Even better, there are 9 distinct styles of yoga for you to choose from, so you can find the one that is perfect for you. From Hatha, to Bikram, to Vinyasa, each style of yoga has has its distinctive characteristics. I’m sure you’re curious, so let’s break down the different styles of yoga!

1. Hatha Yoga 

Hatha Yoga is the style of yoga most commonly practiced here in the West. And, this is what people typically think of when referring to yoga. In a Hatha Yoga class, expect to work through a series of postures that will help you to loosen tight muscles, and build strength and flexibility.

Hatha yoga combines a series of basic movements with intentional breathing. Poses are combined to challenge you and increase strength and flexibilty. The movements are slow and deliberate with a focus on relaxation and mindfulness. Through the asanas (yoga postures) and pranayama (breathing exercises) you are ultimately preparing the body for meditation, leaving you feeling calm and centered.

Hatha boasts hundreds of poses, including the more well-known ones such as Downward-Facing Dog and Standing Forward Bend. Poses are held for several breaths before moving into the next one.

As a result of practicing Hatha yoga, you will attain physical strength, physiological health, and emotional well-being.

2. Anusara Yoga

This style of yoga is based on the belief that you are intrinsically good at your core. Anusara Yoga encourages you to integrate body-mind with heart in order to connect to you higher self. So, if you’re on a spiritual journey, this can be an extremely healing practice that’s perfect for you!

Anusara Yoga classes start with an incantation and end with silent meditation. The physical postures are based on the Universal Principles of Alignment, however there are no specific postural sequences. Classes incorporate poses similar to those in a Hatha Yoga class, but you can practice your own variations, as well.

You can expect to strengthen the body while becoming more resilient, peaceful and balanced in your daily life.

3. Vinyasa

Vinyasa Yoga is a modern style of yoga, created from Ashtanga Vinyasa Yoga tradition. The Ashtanga Vinyasa tradition is based on the teachings of Sri Krishnamacharya. The changing nature of Vinyasa Yoga will help you to find balance in your life, and reminds you of the temporary nature of all things. .

Vinyasa classes string poses together to make a sequence which varies from class to class, and offers a variety of postures. No two classes are the same. This differs from others yoga classes, like Bikram or Ashtanga Yoga, which feature a specific sequence of postures.

The poses in a Vinyasa Yoga class flow smoothly from into another and are synchronized with the breath. It is an intense physical practice that includes a series of poses linked together with breath to form a continual sequence. This practice requires an high level of physical strength, flexibility, and endurance.

Vinyasa Yoga is a dynamic and high-energy practice that builds heat in the body, increases strength, and stimulates the cardiovascular system.

4. Power Yoga

Practicing Power Yoga will increase stamina, strength and flexibility, and decrease stress. Teachers create their own sequences, and will encourage you to synchronize your breath with each posture. The emphasis in a Power Yoga class is on the flow of the postures, rather than on each individual pose.

During a power yoga class, you move through postures quickly, linking the breathing to the various motions of your body. And, although it does require mindfulness and breath work, Power Yoga is more intense and rigorous than meditative.

Power yoga is a high intensity practice that will burn calories, and build strength and endurance.

5. Ashtanga 

Ashtanga is a vigorous and athletic form of hatha yoga, made up of six series or levels, with a fixed sequence of poses. In an Ashtanga Yoga class, expect to perform a series of specific postures in order, similar to a Bikram Yoga class.

There are several key principles that underlie the practice of Ashtanga. This multiple-pronged approach promotes  physical health and mental wellness. These five principles are necessary for a successful Ashtanga practice.

According to Yoga Basics, “The Ashtanga philosophy is to integrate all of the eight limbs of yoga, which include: Yama (moral codes), Niyama (self-discipline), Asana (posture), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (oneness with the self).”

This is a physically challenging style of yoga and you will work up a sweat that detoxifies muscles and organs. It is intense and physically demanding. Beginners are welcome, however, it may not be the best place to start.

You can expect to enjoy improved circulation, a strong body, and a calm mind though this vigorous and intense practice.

6. Bikram

Also known as “hot yoga,” Bikram Yoga is a set of 26 challenging poses practice in a specific order and was devised by Bikram Choudhury. Bikram Yoga classes take place in a room heated to about 105 degrees Fahrenheit. The classes are taught exclusively by Bikram certified teachers.

Similar to Ashtanga, a Bikram Yoga class always follows the same sequence of postures (although the Bikram sequence is not the same as the Ashtanga sequence). This is a challenging class, especially due to the heat component, so be sure to prepare before entering class. you will sweat like never before. So, don’t forget your yoga mat, a towel, and a bottle of water.

Bikram Yoga is actually a version of Hatha yoga. And, everyone is invited to join a Bikram Yoga class because you can modify any pose and work to your own fitness level. But, Bikram Yoga is more than just a yoga class, it’s an experience. Due to its popularity, Bikram Yoga has a cult-like following, myself included!

You can expect a high intensity body-mind workout that will push you to you physical and mental limits, and leave you feeling strong, powerful, and centered.

7. Iyengar

Iyengar Yoga is a popular style of yoga that can be practiced by anyone and everyone! Teachers of Iyengar Yoga teachers are adept at helping each student reach their own level of fitness in postures. Props are used to make every pose accessible to all, and include blankets, chairs, bolsters, and blocks.

Iyengar Yoga largely focuses on postural alignment and is good for your posture and structural issues. In an Iyengar Yoga class, your focus is on the precise details of each pose. This requires sustained effort which brings you into presence, relieving stress and anxiety.

The focus in this style of yoga is on the quality of the postures, rather than the quantity to ensure that you nurture your body and practice safely throughout the class.

You can expect to leave class feeling rejuvenated and energized, with a deepened sense of self-acceptance.

8. Restorative

Restorative Yoga, commonly described as yin yoga, puts an on emphasizes physical, mental, and emotional relaxation. Restorative Yoga is slow-paced, and focuses on long holds, stillness, and deep breathing. It also typically involves only five or six poses. The postures in a Restorative Yoga class include light twists, gentle back bends, and seated forward folds. 

Appropriate for all levels, this class encourages the use of props to support total relaxation and rest. Commonly used yoga props, like blocks and bolsters, help students hold passive postures. In this way, the body can deeply experience the pose, and all of its benefits, without having to exert too much effort. Taking a Restorative Yoga class can be an effective and safe way to get back to more intense physical activity after an injury.

You will leave feeling refreshed, supported, and inspired to live a more active, healthy lifestyle!

9. Kundalini Yoga

Kundalini Yoga is a powerful practice with ancient beginnings. According to an article in Healthline, “The concept of Kundalini energy has been around for centuries and was mentioned in ancient Vedic texts from 1,000 B.C. Kundalini Yoga is most associated with Yogi Bhajan, a yoga teacher from Pakistan. He’s credited with introducing the practice to Western countries in the 1960s.”

Kundalini Yoga uses the breath to harness the energy within you. Through meditation, chanting, and singing, Kundalini yoga promotes stillness and self-awareness.

A 2018 study shows that 8 weeks of Kundalini Yoga decreased participants’ anxiety levels. And, researchers concluded that Kundalini Yoga may be effective in treating people with generalized anxiety disorder.

Your Kundalini yoga class will strengthen your connection to self, deepen your spirituality, and increase feelings of wellbeing and love for all humanity.

Now that you understand the basics of each of style of yoga, you are ready to choose the right style of yoga for you and start this exciting wellness journey!

If you enjoyed this post, please subscribe and share with friends! And, be sure to follow us on, Pinterest, Facebook, and Instagram. Let’s take this journey together! Your support is greatly appreciated!

*Remember, talk with your doctor or otherwise qualified healthcare practitioner before taking a new supplement to be sure it is safe for you and won’t interact with your other medications. I am not a medical professional this post is based on my extensive research. But, please do your own research and speak to your health care professional before starting any new supplement.

Disclosure: Melissa Damiani is a participant in the Routine Probiotics for Her Affiliate Program, an affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Please read my disclaimer here. Read my disclaimer here.