Top 10 Yoga Styles

1. Hatha yoga - Adopting the more general term for yoga, it should not be confused with the Hatha yoga of Yogi Swatmarama since this style only focuses primarily on Asana and to a lesser extent breathing. Classes in this style are may be described as slower or gentler since the poses are held for longer periods. However if approached with the right attitude and good instruction the more intense and deeper stretches that are held for longer periods provide the greatest benefits in terms of strength, flexibility, stamina, and internal organ massage and can also improve cardio-vascular benefits. This style of class is a very good starting point for your practice and will provide immediate health benefits when thought by a good teacher.
2. Vinyasa yoga - This is a general term to describe a number of different styles. Vinyasa means breath and movement synchronisation and as result focuses on Asana and breathing together. The movement comes from the practice of dynamic asana such as sun salutations, which is a particular sequence of posture arranged in a specific order. The class often has a dynamic section to warm the body followed by a deeper stretching period.
3. Ashtanga yoga - Developed by Pattabhi Jois ashtanga literally means eight limbs. This form of ashtanga should not be confused with the Raja yoga of Patenjali. While Jois may focus on all eight limbs of yoga, most western teachings focus only on the asana. Jois developed several series of fast moving vinyasa where the asana are always performed in the same order. This form of yoga is fast passed and physically demanding, requiring and developing cardio-vascular fitness. As a result this style of yoga is best performed by those with previous yoga experience.
4. Power yoga - The concept of power yoga is similar to that of ashtanga in that a fast past vinyasa style is followed, but the ashtanga series of Jois are not adopted.
5. Iyengar yoga - This style of Hatha yoga was developed and taught by BKS Iynegar and has a particular focus on the correct alignment of the body and limbs to allow the practitioner to move deeper into the asana. Iyengar yoga focuses on long deep stretches where the asana are held for longer periods. Iynegar also encouraged the use of props including ropes and blocks to help beginners and experienced practitioners deepen their stretches.
6. Bikram yoga - Developed by Bikram Choudhury this style of yoga is a vinyasa that practices a series of 26 postures in a particular order. The uniqueness of this style of yoga is that it is practiced in a room heated to 39 degrees centigrade. The heat is intended to help loosen muscles and open joints as well as causing heavy sweating that is promoted as having a cleansing and detoxing effect. Because of the heat this practice is physically demanding and should only be practiced by those with a good fitness level.
7. Hot yoga - The concept is similar to Bikram yoga, but the series of 26 postures may not be followed. The same caution about the temperature applies.
8. Sivananda - Brought to the west in the 1950's by a pupil of Swami Sivananda, this style of yoga is based on the principles of exercise (asana), breathing (pranyama), relaxation, diet and positive thinking.
9. Integral - Brought to the west by Sri Swami Sachidananda, integral classes include asana, breathing, chanting and meditation.
10. Kundalini - The emphasis of kundalini yoga is on coordinating breathing with the movement and asana. The asana themselves are very fast paced and the instructor will encourage chanting throughout the classes. The aim, as the name suggests, is to release the kundalini energy from the base of the spine, allowing it to move up the spine to the crown chakra. It is not clear how effective this practice may be in achieving that aim.

Which style to go for?

There are many other styles of yoga developed by western teachers, which continue to develop in the themes highlighted above. There is no specific or scientific research into the effectiveness of one style of yoga over another. However the Bihar institute in India which researches the health benefits of yoga advocates longer deeper stretches and poses to receive the greatest health benefits. Ultimately the decision as to which style of yoga to adopt should depend on your personal preferences. Primarily the decisions are between intense stretches held for longer, fast paced vinyasa or hot temperatures. You can try out several styles until you find one that suits you, and there is no reason why you have to settle with a singles style, you can arrange several different styles into a regular exercise routine.