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How to choose the type of Yoga that’s right for you

Writer's picture: LauraLaura

Updated: Aug 12, 2022

Thinking about starting yoga and have no idea where to begin? You wouldn't be alone. Yoga is a 5000 year old practice with the range to show for it. So here's something to get you started.




Raja Yoga:

Raja Yoga, also known as Ashtanga Yoga is perhaps the most widely practiced form of yoga due to it’s all encompassing nature. Consisting of eight different steps; this style of yoga helps, as author Swami Rama states, “…[us] learn to refine our desires, emotions, and thoughts… that lie dormant in the unconscious mind.” (Rama, 2021) by methodically following these steps. The scientific basis of this style makes it most suited to the modern world’s taste and capabilities. As “it encourages healthy self-examination” (Rama, 2021) through eight methodical steps, it appeals to a wide range of people. These eight methodical steps include; Yama, Niyama, Asana, Pranyama, Pratyahara, Dharana, Dhyana and Samadhi. Asana, meaning physical exercises, and Pranyama, meaning breath exercises, are perhaps the most recognisable steps in current times.


Yama is the act of self control, made up of five principles. (Yoga in Daily Life, 2021) Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (pure way of life) and Aparigraha (non-accumulation of possessions). This is the practice of conscious attention to our own morals and impact on others and ourselves. Niyama refers to discipline and is also made up of five principles. Shauca (purity), Santosha (contentment), Tapa (self-control), Svadhyaya (study of the holy scriptures) and Ishvara Pranidhana (devotion to God). The next two steps are often commonly and widely practiced in conjunction with one another, Asana and Pranayama. Pratyahara means withdrawal of the senses and can be achieved through meditation by gradually drawing the attention inwards. This is an essential step to progress to Dharana meaning concentration, usually on a single object. These two mediation techniques are precursors for the subsequent step - Dhyana (meditation). Through experiencing stillness of mind can the last step be fulfilled. Samadhi meaning complete realisation. This is where “the knower, knowledge and object of knowledge unite” (Yoga in Daily Life, 2021). This refers to spiritual oneness with a divine being.

Raja Yoga is a self-reflective study of the mind and it’s connection with the body and one’s own spirituality.



Iyengar Yoga:

Developed by B.K.S Iyengar in the 1960s Iyengar Yoga focusses particularly on the precision and alignment of asanas and details of breath work (Yogamatters, 2018). The style is accessible to all due to its minute focus on proper alignment and postural work, this in turn makes it a useful style with which to address certain problems such as weak posture, stress and anxiety (Yogamatters, 2018). B.K.S Iyengar taught yoga for over 75 years and developed many of the props we use today, ensuring that this style was accessible to as many people as possible. (Yogamatters, 2018) Three important elements of Iyengar Yoga are alignment, sequencing and timing (Tomlinson, 2021). Attention to alignment ensures a balanced mind-body connection as well as helping to prevent or heal injuries. Sequencing refers to the order or postures used within a class, how these are put together is an important element in ensuring a safe and structured progression of moves (Tomlinson, 2021). Another way to strengthen the mind-body connection is through the timing of poses, Iyengar Yoga tends to employ a much longer duration of posing and breath work in order to settle into and deepen the pose as well as quieten the mind. (Tomlinson, 2021). Iyengar Yoga is known for it’s methodical and patient practices in allowing as diverse a people as possible to learn from and benefit.



Kundalini Yoga:

Kundalini Yoga is based on the idea of a ‘coiled snake’ of energy at the base of the spine. With Kundalini in Sanskrit meaning ‘coiled snake’ this form of yoga works to uncoil the divine energy gathered here through the release of seven chakras. (Deanda & Schulenberg, 2019) These chakras are the root chakra, sacral chakra, naval or solar plexus chakra, heart chakra, throat chakra, third eye chakra and crown chakra (Nunuez, 2020). Through the use of “chanting, singing, breathing exercises and repetitive poses” (Nunuez, 2020) Kundalini yoga works to release the trapped energy in order to “enhance your awareness and help you move past your ego.” (Nunuez, 2020). Lisa Fierer visualises this energetic process through the chakras as “wheels, or hubs of energy, along which energy or prana, travels like a superhighway to distribute energy throughout the body.” (Fierer, 2020). While the western world was first introduced to Kundalini Yoga by Yogi Bahjan in the 1970s (Tarlton, 2020) it is an ancient practice dating back as far as 1000 B.C. (Nunuez, 2020) and traditionally only accessible to royalty or the nobility (Tarlton, 2020). Nowadays Kundalini Yoga is highly accessible and boasts many health benefits. These include building strength, improving mood, lowering blood pressure, enhanced memory and focus, and a boost to the metabolism/digestive system (Tarlton, 2020). Kundalini Yoga employs six important elements - the opening chant, pranayama/warm up, kris (a sequence of postures), relaxation, meditation and a closing chant (Nunuez, 2020). Kundalini yoga differs from other popular styles of yoga in that it doesn’t include an asana heavy aspect to the practice, instead it combines a few postures with breathing, chanting and singing in order to bring awareness and help the individual access their embodied energy.


Bikram Yoga:

Bikram Yoga may often be confused with Hot Yoga but consists of some key distinguishing elements. Mainly the strict requirements needed in order for a Bikram Yoga class to be counted as such. During the 1970s Bikram Choudhury developed the style by choosing just 26 postures to be performed in the same sequence within 90 minutes in a room heated to 105 degrees fahrenheit with 40% humidity (Tripp, 2013). These extreme conditions are emulated in order to “…allow the body to stretch, detoxify, relieve stress, tone, and heal chronic pain such as arthritis, joint aches, knee injuries, back problems, and more.” (Goyanes, 2019). The intense environment of the class is softened by the commonly unspoken rule of non-judgement. This non-judgement extends to the clothing worn, which is usually very little in order to maintain full mobility in sweaty conditions, as well as the execution of the postures. Forcing the body into the fullest extent of the posture before the body is ready is discouraged, instead a steady improvement from class to class is advised. This is due to the main focus of the style, which is quietening the mind in order to listen to the body. Bikram Yoga teachers do not demonstrate the postures, instead they are trained to guide the participants with their voice. This is to make sure the student is fully present in the moment and listening to the instructor and their body (Goyanes, 2019).


Yin Yoga:

Deriving from Taoist methodologies and philosophies, Yin Yoga is a deeply restorative yoga practice focussing on gently stretching the deep tissue within the body. By holding only a few seated or reclined postures for long periods of time throughout the class, Yin Yoga allows the body to settle into a posture and allow the deep connective tissues such as “fascia, ligaments, joints and bones” (Tarlton, 2020) to gently stretch. Yin Yoga can be understood through the lens of the yin/yang concept. Yin refers to “the stable, unmoving, hidden aspect of things…”, while “…yang is the changing, moving, revealing aspect.” (Grilley, 2007). This can directly refer to the deep hidden connective tissue Yin Yoga targets as well as the unmoving nature of the postures. These postures can typically be held between three to five minutes, but can often be held for much longer (Tarlton, 2020). Ekhart Yoga states that there are four main principles in Yin Yoga, these are finding an appropriate edge, stillness, holding the pose and coming out of the pose gently and slowly (Ekhart Yoga, 2021). An important aspect of this practice to note is the passive nature of the held postures. Reflecting the element of ‘finding an appropriate edge’ these poses aren't to be muscled into, and the body is under no obligation to force or contort itself into a posture it is not ready for yet (Ekhart Yoga, 2021). Instead patience, stillness and awareness are employed in order to deepen the stretch and reap the benefits. Benefits include lengthening of connective tissue, increased flexibility, boost to circulation, and reduced stress (Tarlton, 2020) These principles reflect the gentle and protective nature of this yoga style.


Bhakti Yoga:

Hillari Dowdle states that “…bhakti yoga is the cultivation of unconditional spiritual love” (Dowdle, 2012). Often referred to as the yoga of devotion, Bhakti Yoga is the spiritual practice endeavouring to unite and devote oneself to the divine. Whether that be a God, guru or the divinity within everything. Bhakti Yoga and it’s teachers/guides encourage a deeply personalised and individual path to love and devotion. Through the use of kirtan - the chanting of the names of God, and the infusion of intentional love and appreciation into everyday activities, one can practice Bhakti Yoga (Dowdle, 2012). These acts may simply include an expression of gratitude for waking up in the morning or noticing the beauty of the natural world (Cook, 2021). Bhakti Yoga is both the process and the desired end result. Aparabhakti is the way to “cultivate and deepen devotion” while parabhakti “is immortal bliss” (Petryszak, 2021). Irene Petryszak states there are three stages of aparabhakti, these are the honeymoon, the desert, and the state of surrender and grace. (Petryszak, 2021). These refer to the rush of love and devotion once the practice is started, followed by the spiritual dryness and questioning of beliefs (this period is the hardest but most rewarding). Finally resulting in the state of internal surrender to your higher self. These stages are often repeated for life (Petryszak, 2021). Bhakti Yoga is a yogic style of deep commitment, intentional love and purposeful gratitude. Aimed at accessing one’s true self and fully appreciating the divine, Bhakti Yoga is deeply individual.


Tantra Yoga:

Modern Tantra Yoga combines elements of other yoga styles such as Raja and Kundalini among others, with the spiritual intention of knowing oneself and perhaps a partner beyond “perceived limitations” (Fierer, 2017). It is important to note that modern Hatha Yoga was evolved from Tantra Yoga (Burgin, 2019). Tantra means to “weave or expand” (Fierer, 2017) and the style not only weaves many other yoga styles into it’s practice but also other spiritual practices such as astrology (Fierer, 2017).

Lisa Fierer highlights the goals of Tantra Yoga clearly,


“…to gain awareness of our strengths and weaknesses, the places where we resist union with ourselves and others, and cultivate the ability to consciously respond rather than unconsciously react to both our fears and desires. When that occurs, we reach a state of eternal bliss.” (Fierer, 2017)


Yoga Journal defines Tantra Yoga as a powerful tool in which to explore building strength and clarity in life in order to live with more confidence and contentment (Yoga Journal, 2021). This is done through the use of “asana, mantra, mudra and bandha… and chakra…” (Yoga Journal, 2021). The principal intention of Tantra Yoga is “self-knowledge and empowerment” (Becker, 2020). While there are similarities between Tantra Yoga and Bikram Yoga such as voice led guidance, Bikram Yoga seems reliant on the instruction of the teacher and the parameter’s of the style in order to benefit. Tantra Yoga is led by the feelings of the individual. The teacher is a gentle guide, the student is the leader for their own body (Becker, 2020). Timothy Burgin neatly sums up Tantra Yoga as this: “Tantra offers a smorgasbord of yogic techniques to bring one into the state of ecstasy representing a vast synthesis of spiritual knowledge.” (Burgin, 2019).


Rocket Yoga:

Rocket Yoga is comparatively new style of yoga developed from traditional Ashtanga Yoga by Larry Shultz. Shultz studied with expert Pattabhi Jois and after growing frustrations left to develop his own faster paced style (Lurey, 2021). Rocket Yoga is the fast paced way to break down classical Ashtanga Yoga for the individual and make it more accessible. Following many of the classical structures such as sun salutations, “standing poses, seated poses, twists and bends” (Achanta, 2017) students can then choose whether to modify or skip poses based on their capabilities (Achanta, 2017). A common benefit to the practice besides the physical, of which includes building strength, mobility, and stability, is the feel good attitude Rocket classes invoke within the student (Yoga Rise, 2021). The intrinsic nature of the practice is modification. This allows for large classes led by one teacher to be mixed-levels and ensures support for all students. Typically classes follow one of six routines which may result in a compilation of sequences at the end of a week or course (Kyle, 2013). Rocket Yoga is akin to the playful younger sibling of Ashtanga Yoga, encouraging playful exploration into advanced poses when the student feels ready or curious enough (Trika Yoga, 2021). Unlike Ashtanga Yoga, which requires mastery of a posture before advancing, Rocket Yoga encourages a self-governed approach, with the student deciding to act within their capabilities and extend them as they see fit.


Dharma Yoga:

Dharma Yoga is based on Ahimsa (non-violence/love) and is predominantly devolved from Raja/Hatha Yoga (More Yoga, 2018). Focussing on Patanjali’s Ashtanga Yoga system, specifically the Yamas and Niyamas, or self control and discipline. The emphasis on love aims to result in a heightened ability to feel compassion, this is seen as the start of self-realisation (More Yoga, 2018). Dharma Yoga is taught at a number of levels, from beginner to advanced, and consists of “…a progressive series of vinyasa sequences designed to allow the free flow of prana energy up and down the spine and throughout the physical body and mind.” (Yogapedia, 2021). The contents of the practice include asanas, pranayama, meditation and yogic philosophy (Yogapedia, 2021). The proposed benefits of this practice include a toned and invigorated body and mind, “enhanced flexibility, strength, balance and concentration” (Dharma Yoga Centre, 2021) reduced stress, and a calmed mind (Dharma Yoga Centre, 2021). While other yoga styles, such as Tantra, require the instructor or teacher to employ a much less prominent role within the practice, Dharma Yoga capitalises on the wealth of knowledge a teacher has to offer. Sri Dharma Mittra, who developed the style in the 1970s, instructs students to closely watch the teacher and copy, first “…physically, then mentally and then psychically.” (More Yoga, 2018). As with other styles which are devolved from an established lineage such as Ashtanga, Dharma Yoga projects a much more relaxed approach to the practice than its predecessor. A focus on alignment is relaxed, and the beginning pose may be advanced (Lots of Yoga, 2021). Dharma himself encourages a seven day practice and stipulates that the practice extends far beyond the mat (Lots of Yoga, 2021).


Anusara Yoga:

Derived from Tantric philosophy, specifically that there is an intrinsic goodness in all of us, Anusara Yoga focuses on opening the heart and aligning the body, mind and heart (Ekhart Yoga, 2021). Founded by John Friend in the late 1990s, Anusara Yoga is also a derivative of Hatha and Iyengar Yoga, employing much of the same characteristics in practice (Yoga Outlet, 2015). Friend outlines three key characteristics of the practice - attitude, alignment, and action. These refer to a general approach to life, the positioning of the body in postures, and exploring yoga beyond the mat (Yoga Outlet, 2015). While there are no set routines in Anusara Yoga, there is a 250 Pose syllabus of which to draw a comprehensive practice from (Lucy Edge, 2021). The primary focus of an anusara class is joy and flow, with the Sanskrit translation meaning “flowing with grace” (Ekhart Yoga, 2021). Practice commonly includes music to nurture a joyful atmosphere as well as vinyasa flows and breath work. Classes commonly start with setting an intention through a chant and closing the practice with meditation and chanting to cement their intention. This is to ease the process of taking yoga off the mat and into daily life (Ekhart Yoga, 2021). Anusara Yoga is an uplifting practice focussed on opening the heart, mind and body while encouraging an off-mat yogic experience.



By Laura Carey


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