Types of Yoga: Which Practice Is Right for You?

Confused by class names? This is for you..

One of the most common questions we hear is:

"What type of yoga should I choose?"

It's a reasonable question.

Spend five minutes searching online and you'll encounter a bewildering list of styles: Hatha, Vinyasa, Yin, Restorative, Kundalini, Power Yoga, Ashtanga, Rocket, Mandala, Hot Yoga, Nidra, and many more.

The truth is that while these labels can be helpful, they can also be a little confusing.

Many modern yoga "styles" are relatively recent developments. Beneath them lies a much older tradition whose purpose was never simply exercise, but the cultivation of greater awareness, steadiness, and freedom.

Let's explore some of the practices we offer at Sarvāṅga and what makes each one unique.

First, What Is Hatha Yoga?

This often surprises people:

Hatha is not really a style of yoga in the way many people think.

Historically, Hatha Yoga refers to a broad tradition of yogic practice described in texts such as the Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita.

These texts describe practices that include:

• Physical postures (āsana)

• Breath regulation (prāṇāyāma)

• Mudrā

• Bandha

• Meditation

• Cleansing practices

In other words, Hatha Yoga is more like a family of practices than a single style.

When modern studios advertise a "Hatha Yoga" class, they are usually describing a practice that moves at a steadier pace than a Flow or Vinyasa class, with more time spent exploring postures and breath.

So when people ask whether Hatha or Vinyasa is "better", it is a little like asking whether fruit or apples are better. One is a broad category; the other is a specific expression within it.

Flow Yoga

Flow classes link movement and breath together in a continuous sequence.

Rather than holding each posture for a long period, you move from one shape to the next with awareness and intention.

Flow can help develop:

• Strength

• Mobility

• Balance

• Coordination

• Breath awareness

• Concentration

Many students enjoy Flow because it creates a sense of moving meditation. The mind becomes absorbed in the rhythm of breath and movement, offering a welcome break from the constant noise of daily life.

At Sarvāṅga, Flow classes are dynamic without becoming competitive. The focus remains on awareness rather than performance.

Ashtanga Yoga

Ashtanga Yoga is a specific system of yoga developed in the twentieth century by T. Krishnamacharya and his student K. Pattabhi Jois. It follows a set sequence of postures linked by breath and movement, with students gradually progressing through increasingly challenging series.

Ashtanga can help develop:

• Strength

• Stamina

• Flexibility

• Discipline

• Concentration

Many modern Flow and Vinyasa classes have their roots in Ashtanga. If you're drawn to dynamic movement and breath-led practice but prefer more variety and flexibility than a fixed sequence, our Flow classes may be a good fit.

Slow Flow

Slow Flow offers many of the benefits of Flow Yoga, but at a more spacious pace.

Transitions are slower.

There is more time to feel each posture.

Breath becomes easier to observe.

This style is particularly well suited to those who:

• Prefer a gentler pace

• Are returning to movement after a break

• Enjoy mindful movement

• Want to build confidence before attending stronger classes

Slow Flow often reveals details that can be missed when we move quickly. It invites curiosity rather than achievement.

Iyengar Yoga

Iyengar Yoga is a specific style developed in the twentieth century by B.K.S. Iyengar. It is known for its attention to alignment, precision, and the thoughtful use of props to support understanding and accessibility.

Iyengar Yoga can help develop:

• Postural awareness

• Stability

• Strength

• Mobility

• Attention to detail

Students often spend longer exploring individual postures, developing a deeper understanding of how the body moves and functions. If this thoughtful, exploratory approach appeals to you, our Slow Flow classes and occasional workshops may offer a similar opportunity to move with curiosity and attention.

Yang to Yin + Myofascial Release

This modern style of practice combines mindful movement, longer-held yin postures, and techniques inspired by myofascial release.

Classes typically begin with gentle yang movement to warm the body, mobilise the joints, and build awareness before gradually transitioning into stillness. Massage balls may be used to explore areas of tension, helping to encourage release, circulation, and greater ease in movement.

Yang to Yin + Myofascial Release can help support:

• Mobility

• Nervous system regulation

• Recovery from physical tension

• Body awareness

• Deep relaxation

Many students enjoy this practice because it offers both movement and stillness, effort and ease. It can be particularly beneficial for those who spend long hours sitting, experience muscular tightness, or are seeking a therapeutic and accessible way to unwind.

Yin Yoga

If most modern yoga classes focus on muscles, Yin Yoga takes a different approach.

Postures are typically held for several minutes while the muscles soften as much as possible.

This allows a gentle stress to be placed on deeper connective tissues such as fascia, ligaments, and joint capsules.

Yin can help support:

• Mobility

• Joint health

• Stillness

• Patience

• Mindfulness

A Yin practice can feel surprisingly challenging, not because of physical effort, but because it asks us to stay present with sensation and stillness.

Many people find Yin balances a busy lifestyle beautifully.

Restorative Yoga

Restorative Yoga is often misunderstood.

Because it looks simple from the outside, people sometimes assume it is easy.

In reality, Restorative Yoga is a sophisticated practice of deep rest.

Using bolsters, blankets, blocks, and other supports, the body is positioned in comfortable shapes designed to minimise effort and encourage relaxation.

The intention is not stretching.

The intention is resting.

Students often report:

• Reduced stress

• Improved sleep

• Greater calm

• A sense of being deeply nourished

In a culture that constantly encourages us to do more, Restorative Yoga offers the radical invitation to simply be.

Yoga Nidra

Despite the name, Yoga Nidra is not a physical yoga class.

The term is often translated as "yogic sleep", although practitioners remain awake and aware throughout the practice.

Traditionally, Yoga Nidra is a guided meditation practice that systematically moves awareness through different layers of experience.

Students usually lie comfortably supported while being guided through a structured practice.

Many people attend Yoga Nidra because they are seeking:

• Deep relaxation

• Better sleep

• Stress reduction

• Mental clarity

• A dedicated time to rest

It can be a powerful complement to more physical practices, offering space to integrate and restore.

Kundalini

Kundalini is not originally a style of yoga, but a concept found within traditional yogic and tantric teachings.

What many people now know as "Kundalini Yoga" is a modern system of practice developed in the late twentieth century. It typically combines:

• Dynamic movement,

• Breathwork

• Mantra

• Meditation

• Repetitive sequences known as kriyas.

While inspired by older yogic ideas, this modern practice is distinct from the original concept of kundalini itself. Traditionally, kundalini referred not to a class style, but to a process of spiritual awakening and expanded awareness.

Qigong

Strictly speaking, Qigong is not yoga.

It arises from Chinese traditions rather than Indian yogic traditions.

Yet many people who enjoy yoga also find themselves drawn to Qigong.

The practice combines:

• Gentle movement

• Breath awareness

• Posture

• Focused attention

Movements are often slow, circular, and repetitive, creating a meditative quality that many students find deeply calming.

Qigong can help develop:

• Balance

• Coordination

• Mobility

• Relaxation

• Body awareness

It is particularly accessible for those seeking a mindful practice that is gentle on the joints and suitable for a wide range of ages and abilities.

Which Style Of Yoga Should You Choose?

There is no universally "best" type of yoga.

The best practice is often the one that meets you where you are today.

You might choose:

• Flow if you'd like movement, strength, and energy.

• Slow Flow if you'd like movement with more time to familiarise with each posture..

• Yang to Yin if you're seeking deep release of tension, nervous system support

• Yin if you're seeking stillness and deeper stretches.

• Restorative if you're feeling depleted and in need of rest.

• Yoga Nidra if you want guided relaxation and meditation with little or no movement.

• Qigong if you're curious about other forms of gentle movement and breath-centred practice.

And many students discover that they don't need to choose just one.

Different seasons of life call for different practices, and a combination of styles within our practice can help to balance our physiological and energetic benefits and prevent us from becoming to "ridged" in our relationship to both yoga and ourselves. The practice that serves you best in January may be very different from the one you need in July; the practice you need on Monday could be different from what you need on Thursday.

The beauty of yoga is that it offers many doorways into the same conversation: a deeper relationship with yourself.

If you're unsure where to begin, we'd be delighted to help you find a class that feels like a good fit.

Types of Yoga / Yoga Styles. Which is for you?

If you're looking for...	Try...
Strength & movement	Flow
Gentle movement	Slow Flow
Flexibility & stillness	Yin
Deep rest	Restorative
Stillness & better sleep	Yoga Nidra
Calm & balance	Qigong
Tension release, nervous system support	Yang to Yin + Myofacial Release