Different Types of Yoga – History, Benefits and Structure

By Patrick FrancoYoga Asana

What Are the Different Types of Yoga?

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Yoga is a complex and vast practice that’s evolved over time into a ton of different styles, each with their own benefits, target audience, and structure. Beginners might enter a yoga class to find a still, restorative practice or a flowing cardio work-out. It can be difficult to navigate! Whether you are an experienced yoga practitioner or a complete beginner, understanding the different types of yoga is essential to guide you along your yoga practice and find what works best for you.

Some of the more popular types of yoga you’re likely to see at your local studio might include Vinyasa, Yin yoga, Restorative yoga, Iyengar, Prenatal yoga, Aerial yoga, Children’s yoga, Power yoga, and Hot yoga. Here, we’ll take a look at each of these yoga styles in depth to examine their history, class structure, and benefits. These different types of yoga each provide a unique experience, so read on to gain some insight on what might be best for you! Now, let’s dive in!

Vinyasa Yoga

Vinyasa Yoga Introduction & History:

Vinyasa yoga is possibly the most popular yoga style in modern times. Vinyasa is a Sanskrit word meaning “to place in a special way,” and it refers to the conscious process of movement in which each pose is linked together along with the breath.

The modern practice of vinyasa yoga was developed out of Ashtanga Vinyasa Yoga created by Pattabhi Jois, which we will describe more below. But traditionally, vinyasa yoga traces its roots even deeper to the traditional practice of yoga within the Patanjali Yoga Sutras, created around 200 BCE.

Vinyasa Yoga Class Structure:

The structure of a vinyasa yoga class can vary greatly depending on the individual teacher or style but typical traits would include dynamic body movements, the use of sun salutations, a strong focus on transitions between postures and linking each movement with the breath. Vinyasa yoga style classes are often what people tend to imagine when they think of modern yoga practice.

Vinyasa Yoga Benefits:

Vinyasa yoga is an excellent yoga style for those looking to get more of a workout that emphasizes both strength and flexibility. The emphasis in vinyasa yoga on the breath is also excellent for strengthening the respiratory system and calming the mind.

Practice Vinyasa:

Yin Yoga

Yin Yoga Introduction & History:

Yin yoga is a style of yoga where postures are held for minutes at a time to target deeper connective tissue and joints within the body. Yin Yoga was founded by Paulie Zink, who came from a background of martial arts and Taoist yoga. In the 1970’s, Zink introduced his students of martial arts into Yin Yoga, as he believed the flexibility drawn from it had suitable applications in the martial arts field. It was further popularized by Paul Grilley who incorporated his knowledge of anatomy into the practice, and later by Sarah Powers who helped to bring today’s version of Yin Yoga mainstream.

Yin Yoga Class Structure:

Yin yoga classes typically involve a very small selection of poses, all of which are generally seated or reclined. Rather than moving quickly through postures like you would in a Vinyasa class, Yin poses are held for 1 minute or more – with poses sometimes held up to 5 minutes. The primary aim of yin yoga poses is to stress the fascia and stimulate the joints to improve mobility.

Aside from class structure, the names of yin poses are typically going to be unique as well to signify their difference from traditional yoga postures.

Yin Yoga Benefits:

There are a lot of great benefits within Yin Yoga. On a physical level, yin yoga is excellent for those looking to improve flexibility, support joint and bone health, and stimulate the layer of fascia that runs throughout our entire body. Yin classes provide a great balance to the “yang” lifestyle we see in the modern world.

Practice Yin Yoga:

Restorative Yoga

Restorative Yoga Introduction & History:

Restorative yoga is a practice that incorporates the heavy use of props to hold postures for a lengthy period of time to help the body recover, replenish and recuperate. In a restorative yoga class, every pose feels like a peaceful massage for the body, mind, and soul.

The practice of restorative yoga was first developed by B.K.S. Iyengar who was seeking out different ways that yoga could help him overcome personal illnesses he had suffered through-out his life. But it was actually Judith Laster who later took Iyengar’s techniques and formalized the practice into what we know as restorative yoga today.

For More Information See Our Post: What is Restorative Yoga?

Restorative Yoga Class Structure:

Restorative yoga classes are very slow and meditative, even more so than a yin yoga class. Each pose in a restorative yoga class is held for 5 minutes or longer, and props are used extensively to support the body to settle into a state of ease. The goal of each pose is to support the body so that the muscles can completely relax, allowing the nervous system to stimulate healing mechanisms within the body.

Restorative Yoga Benefits:

Restorative yoga works by bringing the body into a state of relaxation to activate the parasympathetic nervous system. We often refer to this as the ‘rest and digest’ mode rather than the ‘fight or flight’ mode associated with the sympathetic nervous system. When the mind and spirit are relaxed, then the body can enter into a deeper healing state, allowing your entire system to tap into a vital place of inner healing by strengthening the immune system and reducing muscular tension.

For more information on the differences between Yin and Restorative Yoga, you can see our post:

The Difference Between Yin Yoga and Restorative Yoga

Watch: What is Restorative Yoga?

Prenatal Yoga

Prenatal Yoga Introduction & History:

Prenatal yoga is a specific yoga style created to support and prepare women through pregnancy, delivery and postnatal. The birthing process can be incredibly taxing on the body and mind, and prenatal yoga uses the wisdom of yoga to support women as their body expands to birth new life and also assists in relieving the stress of this transformational time.

Prenatal yoga has been a part of yogic teachings for thousands of years. This practice can be traced back to Ayurvedic or traditional Indian medicinal healing methods to support women during pregnancy and preparing to give birth. Ayurveda and yoga have always been intimately connected, and the practice of prenatal yoga has been foundational in supporting the wellbeing of women for millennia.

Prenatal Yoga Class Structure:

Prenatal yoga classes are often community driven and are meant to provide a community for support as much as a place to practice yoga. Postures are gentle, slow and more tender than you’d see in other types of yoga. With prenatal yoga, its important to avoid overstretching the joints are more sensitive during pregnancy. Prenatal yoga classes also involve more modifications and props to support the body as it transitions through pregnancy.

Prenatal Yoga Benefits:

Prenatal Yoga promotes strength and flexibility on parts of the body that desperately need attention as they undergo incredible transformation. Prenatal yoga is also an excellent way to reduce stress and build a community of people sharing a profound experience together.

Practice Prenatal Yoga:

Iyengar Yoga

Iyengar Yoga Introduction & History:

Iyengar yoga got its name from B. K. S. Iyengar, who developed this unique therapeutic yoga style in the 20^th century. Iyengar was one of the primary early yoga teachers who popularized yoga in the Western world and spread much of what we know about modern yoga around the United States and Europe.

Iyengar began his journey into yoga under the tutelage of Krishnamacharya, often called the father of modern yoga. Iyengar then took his teachings from the shala in Mysore and traveled to the United States to share his unique system of Iyengar yoga with the world.

Iyengar Yoga Class Structure:

Iyengar yoga classes are famous for the extensive focus on alignment in each pose with longer holds in both seated and standing postures. The unique sequencing of Iyengar yoga classes and extensive use of props make this yoga style stand out from the crowd and provides therapeutic benefits for the body, mind, and soul.

Iyengar Yoga Benefits:

Iyengar yoga is a highly structured, alignment-oriented yoga style, making it an excellent option for those looking to improve their practice with an emphasis on posture and alignment. Classes help to build strength, flexibility, and stamina.

Aerial Yoga

Aerial Yoga Introduction & History:

Aerial yoga is a creative and exciting yoga style that incorporates aerial arts using silk fabrics or ropes that extend from the ceiling as a support during the yoga practice. This acrobatic yoga style may look complicated and overwhelming, but it can actually be quite accessible to beginners with the proper guidance.

Aerial yoga is a combination of yoga and aerial arts that was created by Christopher Harrison in 1991. With his background as a choreographer and gymnast, he combined his passions into one to create the fun style of aerial yoga that we know and love today.

Aerial Yoga Class Structure:

Aerial yoga classes can vary significantly in the speed, style, and intensity of the class. Depending on the individual teacher or class focus, aerial yoga classes can be slow and meditative, or they can be more energizing and activating, providing an excellent workout. Regardless, you will undoubtedly have some fun on the aerial silks and experience what it is like to hang upside down!

Aerial Yoga Benefits:

Aerial yoga is a combination of the many benefits that yoga provides with the excitement of aerial silks. Along with providing increased strength and flexibility, aerial yoga can also reduce the impact of joint pressure or spinal compression, which is common in floor exercises during a yoga class.

Children’s Yoga

Children’s Yoga Introduction & History:

Children’s yoga is a specific style of yoga that is targeted to the level of children at various ages. By practicing children’s yoga, kids can get an exposure to the many benefits that yoga provides without it being overwhelming or confusing. Children’s yoga teachers are trained to bring yoga to the level of the individual child.

Children’s yoga has its roots in ancient yoga practice. In traditional Indian culture, children practiced yoga in some form essentially since birth, with their parents stretching and massaging their bodies. Children’s yoga is essentially any yoga style that is adapted to meet the developmental needs of a child.

Children’s Yoga Class Structure:

Depending on the specific age group, children’s yoga classes may involve more games and playtime. However, with older children, a children’s yoga class may look very similar to that of an adult, but it typically involves shorter holds in the poses and less emphasis on meditation or complex practices.

Children’s Yoga Benefits:

With the sensitive developmental period during childhood, children’s yoga is an excellent practice to support a child through the mental and physical demands of their growth. Children’s yoga can improve focus, reduce stress, calm anxiety, and support brain development. Physically, children’s yoga can improve strength and flexibility, support immune function, and build body awareness skills.

Ashtanga Yoga

Ashtanga Yoga Introduction & History:

Ashtanga yoga is a rigorous style of yoga practiced with a specific set of sequences. The name Ashtanga is derived from the Yoga Sutras of Patanjali, referring to the 8 limbs of yoga. Pattabhi Jois is responsible for bringing this practice to the western world.

Ashtanga Yoga Class Structure:

Ashtanga yoga follows a highly rigid series of poses that are interlinked with sun salutations. There are six series in total with students progressing through series over time. In addition to asana, the practice emphasizes breathwork, meditation, and mantra chanting as an essential component of the practice. It is similar in nature to Vinyasa classes, however Vinyasa allows for more creative sequencing whereas Ashtanga follows a more rigid structure.

Ashtanga Yoga Benefits:

Due to the intense physical nature of ashtanga yoga, this practice provides an incredible workout. It is an effective way to build strength and flexibility. Ashtanga yoga is also calming for the mind, strengthens the respiratory system, improves digestion, and sharpens mental focus.

Hot Yoga

Hot Yoga Introduction & History:

Hot yoga is a lot like what it sounds like – it is yoga done in a heated space! Hot yoga studios have exploded recently because they are an excellent way to facilitate your yoga practice by loosening your muscles and increasing the physical intensity of the practice.

Hot yoga owes its roots to the popular Bikram yoga practice created in the 1970s. After the infamous Bikram fell from favor in the yoga community, the practice of hot yoga remained a standard practice found in cities all over the world.

Hot Yoga Class Structure:

Hot yoga classes are defined by their heat with temperatures going up to 100 degrees Fahrenheit. The heat is meant to help the muscles relax to encourage better flexibility and to increase sweat levels.

Hot Yoga Benefits:

Hot yoga builds the heat in your yoga practice, exponentially increasing the benefits of yoga for your physical health. The heat can help to burn calories faster, encourage flexibility and increase sweat levels. Additionally, this practice is profoundly calming for the mind and spirit.

Interested in learning more?

Understanding the different styles of yoga is an essential step for any yoga student and yoga teacher alike. With the many yoga styles in existence, it can often feel confusing to determine which yoga style you should practice. An excellent way to begin is to experiment with different styles and teachers and find what works best for you. The more that you explore the various yoga styles, the better understanding you will have of your personal preferences.

In our online yoga teacher training courses, we support you on this path through the yoga styles by guiding you on the fundamentals of each yoga style. Our multi-style training will give you the tools to build a strong foundation in your personal yoga practice and begin offering classes to others from various yoga styles. So, if you are interested in becoming a yoga teacher, don’t hesitate to reach out to us today and join our online yoga teacher training courses at YogaRenew!

09/25/2023

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Compass Pose (Surya Yantrasana)

By Kate LombardoYoga Asana, Yoga Teachers

Surya Yantrasana, or Compass Pose, is one of my favorite poses to teach because any sequence leading up to it will be full of sweet side body opening and juicy hip stretches, which leaves students feeling open and refreshed.

One warning though– this is a big peak pose– and I would say that there’s honestly less than a 50% success rate of students being able to “fully” (I use this word with caution, because any version of a pose is a complete version of a pose) practice this shape. This is no reason to steer clear of teaching it, but instead just means that you want to work extra hard to create an environment where students can focus more on being curious and practicing a pose versus feeling the need to perfect a pose.

I like to focus my dharma talk around being in the present moment and enjoying the journey, versus only focusing on the destination. I find this sets students up for being in the mindset of letting go of whether or not the do the full peak pose right from the start.

The other key thing is to teach the steps for entering the pose and giving students jumping off points where they can stay and work. A strap is hugely helpful for this when teaching Compass Pose.

The specific teaching focus for this sequence is on the rotation of the chest initiating from the bottom ribs, side body lengthening, and hamstring opening. This focus helps to inform the cues used when teaching your class.

Puttering/Warm-Up

Siddhasana with side body stretches
Lizard Lunge
Prasarita Padottanasana to Skandasana stretches
Wide Squat

Sun Salutations

3-4 Rounds

Standing Poses

Warrior 2
Extended Side Angle
Triangle Pose
Ardha Chandrasana
Warrior 1 with Reverse Namasakar

Balance Pose

Uttitha Hasta Padunghustasna A

Twist Pose

Ardha Matsyendrasana

Peak Pose

Compass Pose

Wind Down Poses

Baddha Konasana
Supine Twist
Supported Bridge

Savasana

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @kate.lombardo and @yogarenewteachertraining on Instagram.

If you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

09/20/2023

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60 Minute Yoga Sequence PDF

By Kate LombardoYoga Asana

I think awesome sequencing is the key to success as a vinyasa yoga teacher. There. I said it.

I’ve felt this way for a very long time but have mostly shied away from making bold statements like this in recent years because there has been so much (and very needed) conversation around making sure that as yoga teachers we’re honoring the entirety of the yoga practice and teaching more than just poses.

Somewhere along the way in these conversations things began to move into the extremes, as they always seem to do nowadays. Almost as if by teaching asana you’re not really teaching yoga, which isn’t true. Asana is, in fact, the third limb of yoga and by teaching it you’re teaching an element of this yoga practice.

In a world where things always seem to move into the black and white without leaving space for the gray, I’m going to say that I think BOTH things are true.

We need to teach the entirety of the yoga practice and honor it fully AND we can still teach asana classes.

The reality is that asana classes are often the thing that draws students into yoga in the first place. We are, as humans, physical creatures. Moving our bodies is something we can almost all relate to no matter where we come from or what language we speak. Stretching, twisting, breathing are things that feel good in the physical body which is why asana ends up being something that so many people can relate to.

As yoga teachers this gives us a wonderful opportunity to use asana classes – something relatable to most people – as a vehicle to introduce the other limbs and layers of the practice that aren’t always as easy for people to connect to.

Asana is the door that opens the way for us to share and honor the entirety of the practice, which brings me back to my original statement: I think awesome sequencing is the key to success as a yoga teacher.

If we can learn to sequence classes that our students love, they’ll keep coming back again and again, which gives us continued opportunities to help them understand the many layers of yoga.

The problem is that sequencing 60-minute yoga classes, or any length for that matter, is the number one thing that yoga teachers and teacher trainees tell me they feel overwhelmed and confused by.

The reason for this is that 200HR yoga teacher training programs, by nature, are comprehensive. They’re meant to provide a baseline level of understanding of all eight limbs of yoga. In order to honor that and ensure that all topics are covered, there’s simply not enough time to do a deep dive into sequencing.

But – if you’re a yoga teacher that is teaching mostly asana classes, sequencing safe, fun, creative classes is the best way for you to give your students a class experience that makes them want to keep coming back to classes over and over again.

That’s why we created a 60 Minute Vinyasa Yoga Sequence PDF. It’s totally free + is the perfect way to get started with learning our signature way of sequencing consistently great vinyasa yoga classes.

For the full deep dive into our method of sequencing, you can sign up for the Vinyasa Sequencing Lab (our signature step-by-step system for creating vinyasa classes that serve your students, boost your confidence, and build your following).

But, if you’re not ready for the deep-dive yet and you just want to get your feet wet, grab the guide and use the tips below to get started.

1. Steps of Yoga: Follow a Yoga Sequence Template

Before I committed to getting really good at sequencing I used to literally make up classes on a whim with no real plan of how to get there. Sometimes it would work and sometimes it wouldn’t. But, this created inconsistency for my students, which isn’t a good way to help them learn.

When it comes to yoga class sequencing you want to find a repeatable yoga class template that you can use as a framework for your classes. This way your students know what to expect when they show up to your classes.

Will every single student connect with the template you choose? No– and that’s ok. Over time you’ll begin attracting students who love your classes, and those are the students who will stick by you for the long-haul.

PS – if you’re looking for a template, make sure to grab our Vinyasa Yoga Sequencing Guide to help get you started.
Bonus: Yoga Sequence Books

2. Have a Warm Up for Your Traditional Yoga Sequence

One mistake I see yoga teachers make when they’re first starting out is getting to the challenging poses way too early in a class. Not only does this not make sense from an energetic perspective, but it can also be really unsafe as students can end up getting injured if they’re not properly warmed up.

In a 60-minute class, plan to spend at least 7-10 minutes in the puttering, or warm-up, section of class. Use this as a time to lay the foundation for where you’re going and ease your students into the practice.

3. Yoga Levels: Focus on Standing Poses

If you’re teaching vinyasa yoga then the majority of the poses in your class should be your standing poses. These are the poses that are most easily linked together which provides the yoga flow sequence that vinyasa yoga is known for.

Standing poses work best when they’re sequence from open hip poses (the most accessible) to closed hip poses (the most challenging). So start your classes with standing flow using warrior 2, triangle, and extended side angle. Then, as you progress through your sequence you can pull in warrior 1, warrior 3, and your big twist poses like Revolved Triangle and revolved extended side angle.

4. Teach to a Peak Pose

Having a peak pose gives your class a focus which is hugely important when it comes to sequencing. Which peak pose you choose depends on the level of class you’re teaching, the group of students that usually takes your classes, and the types of poses you feel most comfortable teaching.

When you teach to a peak it allows your students to work on something and truly learn from you. Plus, it helps to take the guesswork out of what other poses you put into your sequence because you can make choices that help support the peak pose you’re focusing on in your class.

If you want help learning how to teach to a peak pose, this is what the Vinyasa Sequencing Lab really focuses on in-depth. You can also grab our Vinyasa Yoga Sequencing Guide to help see where in your class sequence template you should focus on teaching your peak.

BONUS:

Yoga Sequence Books

We have several books we recommend when it comes to deciding which pose you’ll teach (we usually teach to a peak pose) but also other supporting poses that help you get into the peak posture. Check out our other full article on helpful yoga sequence books that will not only help you with poses, but also draw inspiration for the overall feel and vibe of the class (Dharma talk, Savasana, etc.)

While we don’t actually pull the sequencing from these books, they are great at offering more insight when it comes to alignment in the poses. Understanding the full alignment leads to better cueing and an overall better understanding of the way in which we want to move/prep the body for certain poses.

5. Have a True Wind Down

The true “peak” pose of any class is really savasana as that’s the time when all of the benefits of the work and effort we put in on the mat really settle into our systems.

Having an actual wind down in your class to help your students transition from the flowy movements of the vinyasa practice into the stillness of savasana ensures that you’re providing your students with a full class experience.

Plus, the wind down is the perfect time to share insights about the other layers of yoga that make it a full system and not just an exercise class.

If you’re looking for some examples of how to put these sequencing tips into practice, make sure to grab our Vinyasa Yoga Sequencing Guide. Not only will you get a template to follow for sequencing your classes, but you’ll also get 4 full-length 60-minute yoga sequences you can test out with a video of the class being taught by Patrick and Kate.

09/19/2023

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3 Benefits of an Online YTT

By Alia CarangeloOnline Yoga, Yoga Teacher Training

Kate and Patrick have both taught online and in person yoga teacher trainings and in this video weigh some of the benefits that accompany an online training. While the climate for trainings in any capacity has drastically shifted since Covid, it’s important to stay in the know when it comes to expanding your offerings as a yoga teacher and weighing your options for certifications as a student.

1. An everlasting, virtual landscape

Since the internet is essentially permanent (at least in our lifetime), creating online courses and attending online courses gives you access to learning materials for pretty much the entirety of your life. There are also endless resources on the web — you can continuously refer to and look back on those materials but also have access to a limitless database online (blog articles, educational books, statistics).

2. Learn how you want to learn

Learning abilities differ from person to person. One of the drawbacks of an in person training could be that people digest information in different ways and at a different pace. Online yoga teacher trainings solve that issue by letting every student learn at their own pace within the comfort of their own home, office or co-working space.

Online yoga teacher trainings also allow students to dive deeper into teachings as they see fit. While the anatomy portion of a training can be cumbersome, printing notes out from a computer or being able to quickly pull up a slideshow allows them to learn more intricately. Technical terms and anatomical body parts can be listed out, downloaded and explored through the context of the world wide web — a luxury we once did not have.

3. A wider reach/larger support network

Doing a yoga teacher training in a studio only gives you access to those students and teachers in that particular community. What if you wanted a wider reach? To connect with people beyond the immediate vicinity you work and live in? Online yoga teacher training allows you to connect with people all over the world.

Also, online trainings often have teachers from around the world or are well-versed in teaching to multiple communities. Usually yoga teachers that teach virtually know the extent to which they need to be diversified, and this leads to more connections beyond the one teacher you’ve maybe grown to love at your studio. It’s helpful to be exposed to all different teaching styles and teaching methodologies.

BONUS BENEFITS:

Complete the Course from the Comfort of your Home

Online yoga classes allow you to take part in a yoga teacher training from anywhere you can set up your laptop. This can be a huge advantage if you don’t have a car or would potentially have to take a long commute to get to class. You can even take your training outside or with you as you travel, which can be pretty liberating.

Work at your Own Pace

When you enroll in a yoga teacher training online, you can work at your own pace, which can alleviate a lot of stress and pressure that can come along with a strict schedule.

Lifetime Access

Online yoga teacher trainings offer lifetime access to the lessons and materials that you go through. If you ever want to review something you learned as you’re putting a new sequence together, it’s all there for you.

09/15/2023

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Warrior 3 (Virabhadrasana 3)

By Patrick FrancoYoga Asana, Yoga Teachers

Virabhadrasana 3, translated as Warrior 3, is a standing balance pose. As its “Warrior” name suggests, the pose is invigorating, uplifting, and physically challenging. Standing poses in general are an important category of poses because they teach the principles of correct movement. These simple actions apply not only to the postures but show up in the way we stand, walk, and sit in our daily lives.

For this sequence, we are focusing on the classic transition from Warrior 1 to Warrior 3. The idea is to carry and maintain the principles from Warrior 1 into Warrior 3, which happens to be an intensified version of Warrior 1. You can begin by laying the torso over the front leg with the arms fully extended. As you shift your weight from your back foot to the front foot, keep the arms and trunk extending forward as the back leg lifts and extends backward. Maintain the extension in both directions as you press your bottom heel down to straighten the standing leg fully. Stay for a few breaths before transitioning back to Warrior 1.

This pose combines balance, strength, and dynamic extension. It’s a great pose for all levels of students to continue to practice and refine. However, students of all levels struggle to maintain good alignment in the posture if it is held too long. Try working on this pose in small spurts, maintaining the integrity of the shape, exiting before its qualities are lost.