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Looking for more balance? Not sure what style of yoga is right for you? What we need changes every day. Sometimes we have tonnes of energy, while other days rolling out of bed feels like more than enough!
To make your decision a little easier (and to demystify the difference between Vinyasa and Ashtanga!) we’ve created this simple, beginner-friendly cheat sheet of the 10 most common yoga styles to help you discover the perfect class for you, whether it’s sweating it out or drifting off into yogic bliss!
So, take a minute, take a breath, and ask yourself, “What do I need today?”
Vinyasa Flow
Vinyasa yoga is the most commonly practised style in the west and is characterised by flowing sequences of poses (asanas), linked together with movement connected to the breath. The Sanskrit word Vinyasa roughly translates as “to place in a special way,” and as such classes are all about moving consciously and being in each moment. Classes are energising, challenging and each teacher brings their unique style and format. Vinyasa is also often called ‘flow’ or ‘dynamic’ yoga.
How you will feel: Energised & Graceful
Activity Level: 4 (Dynamic, flowing)
Rocket Yoga
Developed by Larry Schultz in San Francisco during the 1980’s, Rocket yoga is an intense physical practice where you perform a set sequence of poses based on the Ashtanga Primary and more advanced series. The practice is challenging and is often described as “it gets you there faster” with respect to fitness and flexibility. Expect high energy, rhythmic breath, flowing movement and held poses to build both strength and suppleness. This practice will get you breaking a sweat as well as give you opportunities to work on advanced poses to get you top of your game in no time!
How you will feel: Energised & Challenged
Activity Level: 4-5 (Dynamic, challenging)
Power Yoga
Moving to a faster rhythm Power Yoga is a stronger Vinyasa style practice where dynamic flow and longer holds meet to form strong sequences, ultimately building heat in the body. The practice is designed to challenge you, and encourage you to find your authentic personal power. Expect a vigorous workout designed to condition the whole body, with roots in traditional yoga. Classes and styles vary widely across teachers but include a strong flow, incorporating strength building yoga poses, often arm balances and opening stretches. All to prepare you for a deep savasana.
How you will feel: Energised & Strong
Activity Level: 5 (Dynamic, challenging)
Forrest Yoga
Developed by Ana Forrest, this style is based on traditional Hatha yoga with an emphasis on long holds and core strength. Designed to help you release physical and emotional tension and pain, Forrest Yoga is an intensely physical and internally focused practice, addressing the issues & stresses of today’s modern busy lifestyle. The practice allows us to explore and re-connect our physical body and mind as well as work on carrying a transformative experience off the mat and into daily life. Expect to build both strength and flexibility through a strong and steady, grounding, dynamic practice.
How you will feel: Energised & Open
Activity Level: 4 (Dynamic)
Prana Vinyasa
Prana Vinyasa is an elemental, flowing yoga practice developed by Yoga Master Shiva Rea. This practice helps us connect to the flow of life, prana or life force and the transformational, regenerative power of the elements. Expect a challenging and empowering practice, with fluid movements. Sequences are creative often incorporating dance or moving meditation.
How you will feel: Energised & Grounded
Activity Level: 4 (Dynamic)
Jivamukti Yoga
Jivamukti means, “liberation while living”. The practice is meditative, physically challenging and stimulating with a key focus on spiritual development. One of the key principles of the practice is Ahimsa (non-harming) and classes often focus on animal rights and aspects of culture. Expect flowing sequences, Sanskrit chanting as well as references to traditional scripture and meditation.
How you will feel: Energised & Grounded
Activity Level: 3-4 (Dynamic)
Ashtanga Yoga
Ashtanga yoga is the inspiration for many Vinyasa-style based classes. It’s an athletic and demanding discipline where the yoga practice is smooth and interrupted. The system is based on six series of postures which increase in difficulty as students advance. The Ashtanga Philosophy is based on the 8 limbs of yoga, where asana or poses are 1 limb, breath or pranayama and meditation are others. It is, in essence, a lifestyle based practice focused on discipline, continued practice and non-attachment which overflows into your life outside of yoga.
How you will feel: Energised & Strong
Activity Level: 3-4 (Dynamic)
Hatha Yoga
Hatha yoga concentrates on physical health and mental well-being. Using postures, breathing techniques and meditation to bring about a clear, calm peaceful mind and strong supply body. The word Hatha means sun and moon, and the practice is all about creating balance in the body. Classes vary widely based on the teacher but expect dynamic movements, steady breath all aimed at finding a balance in your body between strength and flexibility.
How you will feel: Energised & Aligned
Activity Level: 3 (Dynamic)
Yin Yoga
Yin Yoga is a slower-paced practice where poses, or asanas, are held for longer periods of up to 5 minutes. The practice worked on the connective tissues in the body to increase circulation in the joints, improve flexibility and cultivate awareness of inner silence. Expect a slower, relaxing practice where poses are held for long periods to find a deep opening in the body and stillness in the mind.
How you will feel: Relaxed & Open
Activity Level: 2 (Static, minimal movement)
Yoga Props: Cushions, blankets, bolsters
Yoga Nidra
Often described as “Yogic Sleep”, Yoga Nidra is a deep relaxation practice. In this class you remain laying on your back, withdrawing the senses allowing you to connect with your internal world. The intention of this practice is for complete full-body relaxation and a deep meditative state of consciousness.
How you will feel: Relaxed & Rejuvenated
Activity Level: 1 (Static, no movement)
