Types of Yoga & Benefits – Guide for Beginners

types of yoga

Yoga is always considered a physical exercise to keep our body flexible and active. It is much more than just physical exercise. “You cannot always control what goes outside. But you can always control what goes on inside.” Yoga is a combination with a multitude of physical, spiritual and, psychological benefits for your inner body.
Even more, yoga is good for weight loss too.

Benefits of Yoga

By including fix routine of yoga in your daily life, you can improve your:

  • Flexibility
  • Retrieve better sleep
  • Reduce injuries
  • Get rid of chronic body pain
  • Detoxify oxygen
  • Improve body movements and performance
  • Muscle toning and strength
  • And much more

Along with a hundred types of yoga, it can become difficult for you to choose the best ones. Here in this article, we have listed down some of the most useful types of yoga that would help you:

Ashtanga Yoga

Ashtanga is a type of yoga that was introduced by Sri K. Pattabhi Jois. If you plan to attend yoga classes for Ashtanga or get trained online from YouTube.You will be taught a 6 asana series of Ashtanga with continuous breathing as you move from step to step. There is a set of asana in a sequence that can be physically challenging to attempt especially for beginners. Initially, your trainer or online guide will make you start easy. Furthermore, they’ll move on to the primary level after some time.


For further reference:

One hour of introduction to Ashtanga Yoga

Primary series of Ashtanga

Vinyasa Yoga

It starts with one breathe; vinyasa yoga is a type of rhythmic flow of body postures. It forms a choreographed connection between breathing and body movement. Vinyasa yoga style includes 3 types of postures:

types of yoga
  • Jivamukti
  • Power yoga
  • Prana flow

The yogi starts coordinating from constant breathing while changing one asana to another. However, Vinyasa yoga is so quick that you won’t get sufficient time to hold on to one pose for too long anyway. To sum up, this type of yoga works to tone your body and gives your upper body a cardio workout.

For further reference:

40 minutes sequence of vinyasa yoga

30 minutes of power vinyasa flow

Hatha Yoga

Hatha yoga has a name in the history of asana. Even more, it is known as the oldest style of yoga for more than 5000 years of practice. This posture includes holding one pose until a few breaths. Mainly because to focus a lot on meditation with closed eyes. Furthermore, it improves your senses and calms your mind. Daily practice of Hatha yoga can improve your flexibility, strength and, balance. Hence, people from all over the world have now experienced that this yoga removes negativity from mind.


For further reference:

45 minutes flow of Hatha yoga.

Hatha classes for beginners.

Bikram Yoga

Bikram is yoga for brain relaxation which was introduced by Guru Bikram Choudhury and got named after him. Keep your mind prepared if you are about to experience Bikram Yoga because it has to be set up in a room with 41 degrees centigrade and an approx 40% of humidity. As a result, you will have definite sweats after the practice. This yoga style has a total of 26 poses that gets completed in 90 minutes. Therefore, stay well-hydrated if you’re habitual of attempting Bikram Yoga.

Bikram Yoga

For further reference:

60 minutes Bikram yoga workout

Introduction to Bikram yoga for beginners

Kundalini Yoga

Kundalini yoga is well-known as one of the most ancient and mysterious types of yoga. It consists of a lot of meditation, chanting, physical force and, mudras. Basically the whole idea of this style is to relief the kundalini energy that is wound in your lower spine. During this yoga style, you will be taught to focus on inner sensations. And the flow of energy in your body. So, if you are tired of your daily cardio then you can switch it with kundalini yoga. It works the same.

Kundalini types of Yoga

For further reference:

30 minutes of kundalini yoga practice for beginners.

Expert kundalini yoga practice

Anusara Yoga

Anusara is a modern form of Hatha Yoga. It was invented by an American Steve Friend (researcher) in 1997 with the meaning of “flow with grace.” It comes with three A’s, alignment, attitude and, action. Anusara is all about enjoying yourself while practicing yoga. This yoga style makes you feel everything positive in your surroundings. Anusara combines physical movement with spiritual experience. Even more, it also tones your body.  

Anusara Yoga type
Anusara Yoga

For further reference:

Complete 1 hour Anusara Yoga class.

15 minutes of daily yoga practice.


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