Yoga is not just a sport — it’s a lifestyle that helps you find balance in both body and mind. If you’re unsure which style of yoga to start with, join Olaben in exploring the most popular types of yoga today so you can choose the practice that best fits your needs and training goals.
1. Hatha Yoga – The Perfect Starting Point
Hatha yoga is one of the oldest and most fundamental styles of yoga. It’s ideal for beginners thanks to its gentle pace, focusing on learning basic poses, maintaining balance, and mastering breathing techniques.
In a Hatha class, you’ll be guided on how to move and hold poses safely, improving muscle and joint flexibility while effectively reducing stress. Hatha yoga also teaches patience, helping you listen to your body and enhance concentration.
2. Vinyasa Yoga – Movement with Breath
Vinyasa yoga seamlessly connects body movement with breath. Poses flow together in a continuous, smooth sequence — which is why it’s often called Flow Yoga.
Vinyasa yoga raises your heart rate, builds endurance, improves cardiovascular health, and tones the body. Each class is typically unique, adding freshness and excitement to your practice. It’s a great option for those who want to combine physical training with mindfulness in one session.
3. Iyengar Yoga – Focus on Alignment
Iyengar yoga emphasizes proper alignment in every pose, ensuring you perform each movement safely and avoid injury. Instructors often use props such as blocks, straps, or blankets to help students achieve optimal positioning.
This style typically holds poses longer, which builds strength and increases awareness of how your body engages specific muscle groups. It’s a great choice if you want to improve posture, recover from injuries, or build lasting flexibility.
4. Bikram Yoga (Hot Yoga) – Detox Your Body
Bikram yoga, or hot yoga, is practiced in a heated room of about 37–38°C, encouraging intense sweating to flush out toxins. The fixed sequence of 26 poses stretches your entire body, builds endurance, and boosts circulation.
The heat helps warm up muscles quickly, allowing you to go deeper into stretches while lowering the risk of injury. This style is perfect if you want to challenge yourself and push your physical limits.
5. Ashtanga Yoga (Power Yoga) – Discipline and Strength
Ashtanga yoga follows a set series of poses performed in a specific order. This consistency allows students to clearly track their progress over time.
Ashtanga is more physically demanding than Hatha or Vinyasa, requiring stamina and deep concentration. The continuous movements burn calories, improve cardiovascular health, and strengthen the entire body — perfect for those who enjoy vigorous exercise, want to lose weight, and build endurance.
6. Gentle Yoga – Soft and Restorative
Gentle yoga is a slow, relaxing style with simple, easy-to-follow poses. It’s ideal for beginners, seniors, or anyone recovering from an injury.
This practice relieves muscle tension, improves blood flow, and promotes deep relaxation. Regular practice helps your body become more flexible and reduces the risk of everyday injuries.
7. Kundalini Yoga – Awaken Your Energy
Kundalini yoga is known as the “yoga of awareness.” It focuses on breathing exercises (pranayama), meditation, chanting, and specific movements designed to awaken the dormant energy at the base of your spine.
Beyond physical benefits, Kundalini yoga reduces stress, enhances mindfulness, and balances emotions. It’s a great choice if you want to explore the spiritual dimension of yoga more deeply.
8. Yin Yoga – Slow and Deep
Yin yoga is a slow-paced practice where poses are held for 3–5 minutes or longer. This allows you to work deeply into connective tissues, ligaments, and joints, improving flexibility and aiding recovery.
Yin yoga is especially soothing after a long day or intense workout, helping cultivate patience and inner stillness.
9. Restorative Yoga – Complete Relaxation
Restorative yoga guides your body into total relaxation. Each pose is held for 5–10 minutes using props like pillows and blankets to fully support the body.
This style reduces stress, improves sleep quality, balances the nervous system, and supports recovery after strenuous exercise or emotional strain.
10. Prenatal Yoga – Supporting Moms-to-Be
Prenatal yoga is designed specifically for pregnant women, focusing on opening the hips, strengthening the pelvic floor, and relieving back pain. Breathing exercises also help prepare the mind and body for labor.
It’s an excellent way to stay healthy, reduce stress, and promote faster postpartum recovery.
11. Anusara & Jivamukti Yoga – Mind-Body Connection
- Anusara yoga: emphasizes alignment and heart-opening poses, helping you feel a deep connection between body, mind, and emotions.
- Jivamukti yoga: combines Vinyasa flow with the spiritual philosophy of Hinduism, often incorporating chanting and meditation. This style is perfect for those seeking a holistic yoga experience.
Enhance Your Yoga Practice with Olaben
To get the most out of your yoga journey, choose comfortable, high-quality gear. Explore:
- Sports bras & leggings by Olaben – 4-way stretch, snug yet breathable.
- Olaben yoga mats – non-slip, cushioned, and durable.
- Yoga accessories – blocks, straps, and wheels to help you achieve perfect alignment.
Discover the full Olaben yoga collection and start your practice with confidence and style!