| Style | Theory and key features | Level of exertion |
| Anusara | - Lighthearted style of yoga
- Derived from Iyengar yoga with elements of Hindu spirituality
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| Ashtanga | - Synchronizes breathing with progressive and continuous series of postures
- Less emphasis on alignment of specific postures than other styles
- Students begin with five each of Sun Salutations A and B, followed by a set of standing poses and seated poses
| - Vigorous, fast-paced, demanding
- Practitioners should be healthy and comfortable with athletic difficulty
|
| Bikram | - 26-posture series that begins and ends with controlled breathing
- Each floor posture is followed by a brief relaxation period
- Classroom heated to 100 to 110°F with 30 to 40% humidity
- Taught exactly the same way in every studio, making acquisition easier
| - Vigorous
- Practitioners should be healthy and able to exercise at a high level of heat and humidity
|
| Hatha or integrated | - Generic terms for a combination of different styles of yoga, including postures, controlled breathing, meditation, relaxation techniques, and sometimes chanting and devotional practices
| - Depends on the instructor's choice of components
|
Iyengar
(www.iynaus.org) | - Analytical with constant attention to correct alignment
- Anatomically sophisticated and therapeutically oriented
- Props (belts, blocks, and pillow-like bolsters) can be used to guide beginners into correct postures
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| Kirtan Kriya | - A form of chanting meditation from Kundalini yoga
- Chanting accompanied by performing ritual finger movements (mudras)
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Kripalu
(www.kripalu.org) | - Posture sequences not standardized, so every class is different
- Less strict emphasis on physical alignment
- Focus on students' thoughts and physical sensations
| |
Kundalini
(www.kundalinresearchinstitute.org) | - Combines meditation, mantra, postures, and breath control
- More emphasis on spiritual and philosophical aspects than hatha yoga
| |
| Therapeutic yoga | - For those recovering from, or living with, injury or illness
- Blends restorative yoga (supported postures), gentle yoga, regulated breathing, hands-on healing, and guided meditation techniques
| |
| Power yoga | - Many poses resemble calisthenics, eg, push-ups and handstands, toe touches and side bends
- Fast pace
- Each move flows into the next, making it an intense aerobic workout
| |
Silver yoga
(www.silverageyoga.org) | - Created so seniors could safely practice yoga, by combining the principles of hatha yoga and gerontology
- Distinct in that it takes into consideration the limitations of the participants
| |
Sudarshan Kriya (SKY)
(www.artofliving.org/sudarshan-kriya) | - Breathing and chanting with minimal attention to posture (may be practiced without postures)
- 4 breathing techniques used together, believed to change emotional states
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| Thai (Rue Sie Dut ton; Thai massage) | - Part of traditional Thai medicine
- Breathing exercises, self-massage, stretching, meditation, visualizations, chants, and a variety of static and dynamic poses and sequences performed in standing, sitting, or lying positions
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| Trauma-sensitive yoga | - Designed by the Trauma Center at the Justice Resource Institute in Boston as an adjunct treatment for survivors of complex trauma
- Tailored to the needs of the client by removing strongly suggestive language, deemphasizing posture intensity, emphasizing feeling, and eliminating hands-on assists from the teacher
- Facilitates experiencing the moment, making choices, taking effective action, and creating rhythms
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| Viniyoga | - How breathing affects postures, rather than precise execution of posture
- Individualized approach to each practitioner's unique stage of life, health, goals, and limitations
| - Gentle
- Beginners and those who want to focus on flexibility, injury recovery, body awareness, and relaxation
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| Vital@Work | - Worksite lifestyle program designed to improve mental and physical functioning
- Includes weekly yoga classes, workout sessions, unsupervised aerobic exercise, and visits to a trained personal coach
| - Moderate
- All practitioners free of serious underlying disease
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| Yin | - Slow-paced, primarily seated yoga postures held for longer periods of time
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| Yoga Nidra | - Awareness and relaxation of each part of the body
- Focus on positive statements
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