What comes to mind when you think of yoga? A bunch of people dressed in flowing white garb sitting crossed legged on the floor chanting? Well, there is that but yoga is so much more. There are literally dozens of types of yoga practiced throughout the world and each has its own litany of benefits. So before you judge yoga to be too slow or too weird to be of any benefit to you and your fitness, learn about the different styles of yoga and the benefits of each. You never know, you may find yourself being a yoga fan before too long and seeking out a yoga class to improve your overall health and well-being.

The practice of yoga has been around for millennia. In fact, according to some records, it was developed in Northern India over 5,000 years ago. There are too many different types of yoga practices to discuss them all, so this article will cover the most popular types practiced in the west: Ashtanga, Bikram, Hatha, and Kundalini yoga. All of these types of yoga benefit the practitioner by decreasing stress, increasing flexibility, strength, coordination, balance and overall fitness levels.
Ashtanga yoga uses a set of established pose sequences. The practice is all about movement and breath. When doing Ashtanga yoga one flows quickly from one pose to the next with each inhale and exhale. Originally developed in Mysore, India, this vigorous practice was devised to focus the minds and energy of teenage schoolboys. The benefits of Ashtanga yoga are many. Practicing Ashtanga promotes weight loss, increased cardio fitness, increased strength and helps to release that inner athlete. This type of yoga helps to sculpt you quickly, through the intense repetition of the athletic poses. Case in point, a big fan of Ashtanga yoga: Madonna.


Bikram yoga, sometimes referred to as hot yoga, consists of completing various yoga poses in a sauna-like room. According to the official Bikram “rules” the room should be 105 degrees with 40 percent humidity. A Bikram class includes moving through 26 basic yoga postures, each performed twice. Bikram yoga is a major calorie burner and a system purifier. You will sweat like crazy in a Bikram class but when you leave you will feel amazing. Another benefit of Bikram is that because the room is so hot you will find you have a lot more flexibility.

Hatha yoga is sort of a catch all for all modern types of yoga. If you’ve taken a yoga class at a fitness facility (not a yoga studio), chances are it was hatha. One of the six original branches of yoga, "hatha" encompasses nearly all types of modern yoga and classes consist of leading students through yogic breathing exercises and postures. Hatha is beneficial in helping you in de-stress as well as building strength and flexibility.

Kundalini yoga is a Hollywood favorite. Kundalini consists of constantly moving through invigorating poses. The fluidity of the practice is intended to release the kundalini (serpent) energy in your body. It’s important to note that Kundalini yoga’s poses and breathing are totally different from those practiced in other yoga styles. So, it may take some practice if you’re used to other styles. But it’s worth the try. Kundalini yoga can give you a little “yoga buzz.” And the breathing increases your energy while the postures and meditation keep you grounded and focused. Kundalini yoga is a great workout but it also helps increase your spiritual and mind/body awareness.

What if I told you there was a way to increase your cardiovascular fitness, sculpt your body, increase your flexibility, calm your mind, give you unlimited energy and improve your posture without even needing to put your shoes on? That’s yoga for you. While there are a variety of styles, one thing is consistent: yoga is highly beneficial to all who practice. Yoga can increase your mental acuity, help you run faster, bike better, look better and just be healthier inside and out. So put your prejudices aside, pick up a yoga mat and give it a try. With all the different types of yoga out there, you’ll definitely be able to find one that fits your lifestyle.

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