A Simple No-BS Guide to Yoga Styles: Find Your Perfect Match

This post is all about the yoga styles and how to decide which you may want to try next.

Having a foundational understanding of what styles of yoga there are will support you in deciding which practice you need on any particular day. Because if you are new to yoga, this alone can be overwhelming, and if you’re seasoned, we can become stuck in a go to yoga style and miss out on other yummy flows. Why limit ourselves? Plus, it’s the best way to reinvigorate your yoga practice. 

Being intentional when you roll out your mat is step one. There’s a Q&A to help you Find Your Yoga Style at the end – this will help you in deciding your yoga style of choice 🙂 

By the end of this post, you’ll have a good understanding of which styles are best for certain results and practice intentions.

Yoga Styles

Lets walk through different yoga styles I’ve come across. Think of this as your guide to finding the perfect practice for you!

Vinyasa Flow

Vinyasa Flow is probably the style you’ve seen all over Instagram! I appreciate how this practice keeps you moving and flowing from one pose to another, matching each movement with your breath. Depending on the teacher, you may have a pushup or squat secretly thrown in  🙈. But when you really get in the flow, it can feel like a moving meditation. . that gets your heart pumping and your body warm.

Each class is mainly structured the same but with a teacher’s creative flare, so finding a teacher you love can be the caviate here. My advice is to try different teachers to see who you enjoy most. I can be good for both beginners and experienced; though the first class or two will be extra challenging.

Perfect for an extra dash of cardio or when you need to shake off a stressful day!

When to take a Vinyasa class?

• You’re feeling sluggish or low-energy and need a practice to wake you up
• You want a more dynamic, flow style yoga session
• You love a good soundtrack to flow to
• You’re looking to build endurance and flexibility in a faster-paced class
• You’re practicing in the morning or midday and needing an energy boost

Power Yoga

Power Yoga is Vinyasa but a bit more intense – faster-paced with an athletic touch. You will likely have chateranga pushups, some core exercises in your downward dog or crunches when your warming up. They are snickily added in there and are usually just a few reps. I enjoy it when I want a workout that still feels mindful. You’ll leave class feeling engaged and maybe a tad sore; it’s great!

When to take a Power Yoga class?

• You want a high-energy, workout / cardio style yoga session
• You’re craving a fast-paced flow with strength-building
• You’re practicing in the morning or midday and needing an energy boost

Hatha Yoga

Hatha yoga is one of the broader yoga terms, and other styles (like vinyasa, Ashtanga and Yin yoga) stem from this yoga style. But this umbrella term is also a yoga class in and of itself. Hatha yoga is a foundational practice helping the practitioner to build mind and body connection through asanas and breath.

Though other styles of yoga stem from this broader term, when you hear or see ‘Hatha Yoga’ you can expect to be moving intentionally with your breath and building the basics. Hatha yoga is perfect for beginners! I find it helpful when I want to get back to the foundation of my flows and focus on alignment. If you are ever unsure of which class or flow to take, I vote hatha – I always leave feeling more aligned and aware of my body.

If you are thinking vinyasa and hatha sound the same, you wouldn’t be wrong, but they are different class styles. These classes are naturally slower, but this does not mean they are less challenging. You would be surprised how hard it can be to follow your breath and hold poses in alignment.

When to take a Hatha class?

• You’re a beginner and want to learn proper alignment at a slower pace
• You’re feeling stressed or overwhelmed and need a calming, grounding practice
• You want to build strength and flexibility in a more controlled way
• You’re practicing midday or the evening

Hot Yoga

Hot Yoga is, honestly, a love or hate thing. The room is heated to around 90-105°F. So you are guaranteed to sweat buckets, but it’s amazing for flexibility and detoxing. Just remember to bring a towel and lots of water – and lie down to breathe when your body requests it! You are not getting a trophy for having moved and flowed the entire class.

Hot yoga is a heat vinyasa class, so my advice is to try a nonheated vinyasa class first if you are a beginner or new to vinyasa style classes. And, because the class is heated, your muscles and body have more flexibility, so be mindful and careful as you’re flowing; you can easily overstretch. It’s also great in all seasons, surprisingly.

When to take a Hot Yoga Class?

• Morning, midday or evening, when you can take a shower after
• You want a good sweat and stretch
• Need an energy boost
• Want to feel like you had your butt kicked

Yin Yoga

Yin Yoga is a go-to when you’re feeling extra stressed or sore from yesterday’s workout. You hold gentle poses for 3-5 minutes (yes, minutes), targeting your deep connective tissues. This yoga style pairs well with ALL the props. Because you are holding poses, props will help you relax into the pose to get the most from it. It’s basically the yoga equivalent of a deep tissue massage. Perfect for those Netflix-and-stretch evenings!

When to take a Yin Yoga class?

• If you need to release deep tension and increase flexability
• On rest days or after intense workouts to aid recovery
• When you’re feeling stiff, tight, or sore and need deep stretching
• In the evening or before bed to promote relaxation

Ashtanga Yoga

Ashtanga Yoga is pretty intense! It’s a set series of poses that you do in the same order every time, holding each pose for 5 complete breaths. A branch from the hatha yoga umbrella. Ashtanga is actually my favorite and was my introduction to yoga. I’m a pretty yin person, so this was completely out of my comfort zone as this yoga style is 100% more yang!

You’ll need next-level discipline. While it’s super challenging, it’s also incredibly rewarding as you’re practicing to the sound of your breathing and nothing else – no music. If you prefer more variety, then try or stick with vinyasa yoga.

There are 3 stages:

𝟏. Primary Series – for Ashtanga beginners, where everyone starts.
𝟐. Intermediate Series – the practice will deepen into more advanced flexibility and asanas.
𝟑. Advanced Series – extremely challenging and requires mastery of previous levels– structured, powerful, and definitely not for the faint of heart!

When to practice Ashtanga Yoga?

• When you crave a challenging, disciplined practice with a set sequence
• If you enjoy building strength and endurance through repetition
• Best in the morning to boost energy and focus
• If you’re looking for progression and consistency in your practice

Kundalini Yoga

Kundalini Yoga is a bit different – it combines movement, breathing exercises, meditation, and, most times, chanting to awaken the energetic power within the body. It is more of a spiritual practice than a movement / flow practice.

When to take a Kunalini Yoga class?

• If you want a spiritual and meditative experience beyond physical movement
• If you’re feeling mentally stuck or emotionally blocked and need a reset

Restorative Yoga

Restorative Yoga Picture this: you, a bunch of comfy props, and poses you hold for up to 10 minutes. It’s basically adult naptime with benefits! I love doing this style when I’m feeling burnt out or need some serious self-care. It’s less about the physical workout and more about letting your body and mind totally chill out.

When to take a Restorative Yoga class?

• If you’re feeling burnt out, exhausted, or emotionally drained
• If you need deep relaxation with very little movement
• Best in the evening or before bed to help with sleep

Prenatal Yoga

I have a pregnant friend of mine who teaches this class style and swears by it! It’s specially designed for expecting mamas, helping them stay active and prepare for childbirth while being super safe and nurturing. There are grounding movements and southing breath exercises, and the structure of the poses are safe and accessible.

When to take a Restorative Yoga class?

• I’m sure this is self-explanatory

Yoga Nidra

A total game changer and completely different from what most people think of as yoga! Yoga Nidra is actually done lying down, most encourage to lie on your mat or the floor versus your bed. Practicing in bed can encourage you to fall asleep rather than entering the intended deep meditative state.

During a session, you’ll be guided through different stages of consciousness landing in a state between sleeping and wakefulness- in other words, practitioners reach states of relaxation while maintaining awareness. This guided meditation uses the body scan method bringing your awareness through a journey to different parts of your body, drawing you inward. It’s said that one hour of Yoga Nidra is said to equal four hours of regular sleep! And honestly, I have never felt more rested after a Yoga Nidra class.

Be sure to bring an eye pillow, warm socks and a jacket or small blanket.

When to take a Yoga Nidra class?

• Before bed for deep sleep & insomnia relief
• During the day for stress relief and energy reset
• After yoga to enhance relaxation and integration
• When feeling overwhelmed, anxious, or mentally drained

I like to have at least one Yoga Nidra practice a month.

Iyengar Yoga

I personally have not tried this style, but it is all about precision and props – using blocks, straps, chairs, you name it! Its focus is alignment and properly getting into poses. You’ll have a really good understanding of the mechanics of each pose.

When to take an Iyengar class?

• If you want to perfect focus on alignment
• If you’re recovering from injury or need a gentler approach with props
• Best at any time of day, especially if you need a mindful practice
• If you prefer slow, detailed instruction over fast-paced movement

Aerial Yoga

Aerial Yoga This is the fun, Instagram-worthy one where you use a silk hammock hanging from the ceiling! It’s like being in Cirque du Soleil (kind of). Great for spinal decompression and feeling like a graceful acrobat, even if you’re just hanging there like a confused bat at first (been there!).

Pick A Yoga Style That Fits Your Needs

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I really hope this was helpful! Of course, there are other yoga styles, but these are the widely praticed and accessible to almost every studio and home practice. As other ‘new and trendy’ styles of yoga pop up, I’ll be sure to keep this post updated, but always remember, there’s no “best” style – it’s all about finding what feels good for you! Maybe you stick to one and that’s your go-to or maybe you’re like me and adapt the style to what my body, mind and emotions may need that day / week.

Please share your experience, I would love to hear it! And let me know if you have any specific questions about any of these styles – I could talk about yoga all day!