11 Branches of Yoga

If you're new to yoga, you might feel overwhelmed with the many styles to choose from. In addition to the many traditional styles, yoga studios often create their own brands. It can get confusing!

Practicing yoga postures dates back 5 centuries, but the development of different types of yoga took off in the last 100 years. Here's a brief breakdown of 10 branches, or styles, of yoga.

1. Hatha Yoga Ha-tha translates to Solar-Lunar. You can equate it to the idea of yin/ yang, or a balancing of energies. Hatha also simply refers to the physical postures, or the asana limb of the 8 limbs of yoga. The basic hatha formula is to stay in a pose for 2-4 breaths and immediately repeat it on the other side (if it's a one-sided pose). There is a misconception that hatha is easier than flow. While it may not be as much cardio as a vinyasa or ashtanga, holding poses can be just as hard. Furthermore, the poses in a hatha class could be advanced poses. However, Hatha is a slower-paced style of yoga, so it is suitable for seniors, beginners, and those with physical limitations. Being that poses are held for a few breaths, there is usually a deeper look into the alignment of the pose than in faster styles of yoga.

1. Vinyasa Flow Yoga. AKA flow yoga. Vinyasa means movements connected by breath. Vinyasa flow was born out of Ashtanga (see below). In Ashtanga, there are pre-set flows (called series), whereas in vinyasa/flow yoga, the teacher choreographs their own flows. It developed in the mid-70s, about 40 years after Ashtanga. Typically, the sequences in vinyasa flow are a derivative of sun salutations. Some flow teachers strictly stick to the sun salutations while others create flows loosely based on the sun sals (me). Flow classes are characterized by their 'connecting sequence' (low runner's lunge-->plank-->chaturanga-->cobra-->downward dog.) This sequence is usually repeated many times during the class. Poses in flow yoga are typically held for 1-5 seconds, but can be held longer with a kriya added (a repeated movement in a held pose. Ex: arm circles in warrior). Usually a flow class will build up to a peak pose (but this isn't mandatory) and then wind down from that. The benefits of flow yoga are it builds up prana (life force), raises the heart rate, and can really make you sweat! Many people experience a 'yoga high' or sense of euphoria after a vinyasa flow class.
   

2. Ashtanga Yoga 'Asta' is Sanskrit for 8 and 'anga' is limb, relating to Patanjali's 8-limbs of yoga. It was developed in the 1930s by Krishnamacharya. Similar to vinyasa, ashtanga involves continuous movement. There are six ashtanga series: primary, intermediate, advanced A, advanced B, advanced C, and advanced D (usually referred to as 1st, 2nd, 3rd, 4th, 5th, and 6th.) While one can eliminate or alter poses in a series to accommodate a physical limitation, straying from or changing an ashtanga sequence is discouraged. A benefit of ashtanga is once you have learned and mastered a series, you can practice it with minimal to no instruction like meditation in motion.
   

3. Iyengar Yoga was named after and developed by B.K.S Iyengar. His best selling book, Light on Yoga, was published in 1966 which popularized Iyengar Yoga. This style of yoga focuses on detail, precision and alignment. Props (straps, blocks, wall, and blankets) are used to enable everyone, regardless of level, age, or ability, to perform the asanas correctly and minimize injury. In an Iyengar class, students may only practice 3-4 postures in an hour, but in great detail. While all yoga teachers require anatomical knowledge, Iyengar teachers have an even deeper level. The main benefit of Iyengar yoga is that students develop a very thorough understanding of the poses, and their bodies in the poses. At the same time, an Iyengar class can keep students in their right brain (less of an 'escape'). For more analytical personality types, it's perfect. Iyengar is also great for yoga teachers to practice to deepen their knowledge of pose alignment.
   

4. Restorative Yoga was developed in the US in the 1970s by Judith Lasater who studied under Iyengar. The primary focus was to aid in recovery from illness and injury. Now restorative yoga is more about restoring the natural balance in the body physically, emotionally, mentally, and spiritually. As in Iyengar yoga, in a restorative class you may only do 4-5 poses. However, you don't "hold" the poses in restorative yoga; you relax into them. You are completely passive in a pose which is supported mainly by yoga bolsters (and possibly blocks, straps, and blankets.) Students passively relax in a supported pose for up to 20 minutes per pose. The idea is to go into a meditative state. There should be no effort exerted in the poses. The deep relaxation releases stress on all levels.
   

5. Yin Yoga was inspired by 70s Taoist yoga teacher, Paulie Zink. In the late 80s, Paul Grilley created yin yoga based on her teachings. The idea was to balance an active yoga practice (yang/flow yoga). Yin yoga is meant to stimulate the channels of the subtle body known as meridians in Chinese medicine, and as nadis in yoga. Poses are held for 1-10 minutes. While it's considered passive stretching, it is not as passive as restorative yoga. Yin does involve a certain amount of holding, to the point that students may feel some mild discomfort. Restorative is more about complete releasing and relaxing with no discomfort. In yin, you may be sitting up in a pose, or even kneeling in a low lunge or half split. Restorative poses are always relaxed (prone or reclined) positions. I compare them because they are very similar and serve almost the same purpose (meditative, slow, introverted, cooling). The biggest difference is that you will increase your flexibility in a yin practice. You may not gain much flexibility in restorative yoga.
   

6. Kundalini Yoga was brought to the West in 1968 by Yogi Bhajan. However, the concept of kundalini energy dates back centuries to the Upanishads (ancient Hindu Vedic texts). In Sanskrit, kundala means "circular" and also describes a coiled snake. Kundalini yoga is said to awaken the dormant kundalini energy that lies at the base of the spine like a sleeping, coiled snake. Once awakened, it spirals up the spine, stimulating the 7 chakras (7 major energy centres). *Side note: It is believed that the international medical symbol (the caduceus) depicts awakened kundalini energy: 2 snakes coiling around a staff, intercepting at 7 points. Whether this was intentional or coincidental is unclear. Kundalini yoga combines rhythmic motions, conscious breathing (most often kapala bhatti/breath of fire), and chanting. While most yoga classes offer an OM chant at the start and/or end of class, kundalini yoga practitioners chant mantras all throughout the class. To newbies, this very different style of yoga can seem strange. However, it's very powerful and has immediate and noticeable effects (mentally, physically, and spiritually). It is truly transformative. For this reason, it's important to be guided by an experienced and certified kundalini teacher, ideally in person. I would not recommend starting a kundalini practice with a only book or video.
   

7. Hot Yoga & Moksha/Moda Yoga is simply vinyasa flow or hatha yoga done in a heated space. Its origins date back to the early 1970s with Bikram Choudhury who sequenced 26 well-known yoga poses and named them after himself. Bikram's methodology was (and continues to be) controversial. He violated yoga's fundamental code of ethics in multiple ways while developing a cult-like following. Many of his franchised studios have disassociated themselves from his brand in the last 20 years. Nevertheless, he pioneered the idea of heating a yoga studio to emulate the hot Indian climate. Depending on the studio, it may be heated between 28-42 Celsius. The hotter it is, the slower the movements, as it's unsafe to workout vigorously in extreme heat. The goal of the heat is to increase joint mobility and release heavy metals and bacteria through the pores via perspiration. Moksha (now called Moda), is a popular franchise of hot yoga studios. It was founded by Jess Roberston and Ted Grand in 2004 when they broke away from Bikram.
   

8. Chair Yoga while this is not a distinct lineage of yoga itself, I include it as it's gaining popularity for seniors with limited mobility, office workers needing to stretch at their desks, and as a form of adapted/accessibility yoga. It simply adapts Hatha yoga to be done in a chair (or on a stability ball). One can remain in the chair for the entire class, or if possible, they may use the chair as a prop (standing behind it, using it for balance, or placing a foot on the seat.) As I also teach barre fitness, my online clients often use a chair as their 'ballet barre.'
   

9. Pre&Postnatal Yoga simply adapts any style of yoga to accommodate a pregnant practitioner or new mother. From 16 weeks into pregnancy and onwards, there are special considerations (such as reducing twists and side bends, and eliminating ab strengtheners and certain pranayama/breathing techniques). There are also recommended poses for pregnancy. For these reasons, there are often designated classes exclusively for pregnant women (ideally, all yoga teachers know prenatnal precautions and alternatives in the event pregnant women attend their regular classes. It's a good idea to inform the teacher if you are 4+ months pregnant) In postnatal yoga (sometimes called Baby&Mama Yoga), new mothers are invited to bring their babies into the class with them. The goal is to ease back into a regular yoga practice while their bodies are recovering from pregnancy and delivery. It's not uncommon for babies to cry and be fed and changed in the middle of the class. It's also not uncommon for moms to arrive late for class or leave early due to a fussy baby. Postnatal yoga simply allows new moms to get some exercise while bonding with their baby and even incorporating their baby into the exercises. In my postnatal classes, I also teach the moms how to massage their babies.
   

10. Yoga Nidra (aka yogic sleep): much like restorative, with even less movement. You could even do this in bed. The goal is to move into a deep state of conscious and relaxation with awareness (while lying on your back). Yoga nidra involves moving from conscious dreaming to non-dreaming while remaining awake; essentially, you're moving between the unconscious and the conscious. Yoga nidra is similar to guided meditation, but meditation is traditionally performed sitting up and may not involve conscious sleep states.
    

11. Tantric Yoga It's exact origins are unclear. Some believe the ancient tradition begin around 500 A.D., others say it didn’t come about until the 16th century. It was introduced to the west in the 19th century as a sexual-spiritual practice to deepen intimacy. The interest in Eastern spirituality along with the sexual revolution of the late 60s/early 70s further popularized tantra. A typical tantra yoga class is a sequence of movements, meditations, chanting, chakra work, and breath work (closely related to kundalini principals and practices). Traditional tantra is divided into red tantra and white tantra: white tantra is the solo practice, which incorporates yoga and meditation. Red tantra is the sexual practice. While both use sexual energy, the goal of red tantra is to create a deeper bond with a partner, while white tantra is about creating a deeper bond with yourself. Subcatagories of yoga...and a few yoga fads: Acro Yoga: a combination of yoga and acrobatics done in partners or groups where at least one person is lifted into the air. It draws from circus arts, cheerleading, and acro-dance. Aerial Yoga: a combination of yoga, dance, and Pilates with the use of a hammock. It supports students in the poses and can help them go deeper into the pose. Aqua Yoga (aka water yoga): yoga done in a pool or body of water. This may be combined with aqua-fitness and done with or without equipment. Beer Yoga: yoga done with a beer literally in your hand, taking swigs in poses. Goat Yoga: yoga done while actual goats wander around, climbing on you, and possibly chewing on your yoga mat. Kids Yoga (aka children's yoga, tween yoga, family yoga): yoga for kids 3-14 involving poses, games and songs. Poses are given fun names and the kids can move freely through the space. A child-appropriate meditation is usually offered and kids are encouraged to share their feelings in class. Typically, classes are divided into age groups (ex: 3-5, 6-9, 10-12) as they have different needs and learning styles. Some studios also offer teen yoga classes (while other studios encourage teens to join regular classes). There's a separate certification to be a kids yoga teacher which is encouraged (or teachers may take specialized workshops). Partner Yoga: yoga done in pairs, usually to help each other go deeper and strengthen an emotional bond. This is commonly done by couples, parent & child, siblings, or close friends. However, the teacher may up pair strangers in a workshop or at a retreat as an exercise in trust. Partner yoga can involve acro-yoga poses as an option, but typically acro yoga is its own class. SUP Yoga (stand up paddleboard) yoga: Doing yoga on a stand-up paddle board on open water to experience nature while increasing balance and focus. Students should be able to swim (as falling in happens!) and ideally a lifeguard is present, but not always. Understand the risks and consider wearing a lifejacket. (I'm a retired lifeguard so I just have to encourage aquatic safety! :) ) Trance Dance Yoga: yoga & freestyle dancing typically done to live or recorded tribal drumming or indigenous music (or other styles of music). Wall Yoga: The original “Yoga Wall” was designed by B.S. Iyengar (ropes attached to wall hooks.) Now, you often find wide, supportive straps in place of the ropes. Wall yoga can be restorative and therapeutic, or acrobatic. The straps holding you in the pose are like a teacher giving a hands-on assist, allowing you to go deeper while keeping you stable. Students may also practice inversions they may not have been able to do without the straps. Yogalates: a combination of yoga and Pilates. Ideally it's taught by someone certified in both disciplines, but often the teacher specializes in one and is just knowledgeable in the other. If they are not certified in both (or either), they may call the class 'strength and stretch'.

There are still many other niche (silly?) classes like motorcycle yoga (yoga done on a parked--or moving?!---motorcycle), doga (yoga done with dogs), nude yoga (exactly what it sounds like), to name a few! Note that all of these are essentially hatha or flow yoga done with a theme. They are not separate lineages of yoga.

Do you have a favourite type of yoga I didn't mention? Do you wish to add clarification or corrections to the descriptions?

Please share in the comments!