Yoga has been practiced for thousands of years, and there are many different types of yoga to choose from. For beginners, it’s best to start with a style of yoga that is gentle, slow-paced, and focuses on proper alignment and breathing. In this article, we'll explore five of the most popular types of yoga that are well-suited for beginners, and provide examples of where to find free online classes for each type.
1. Hatha Yoga
Hatha yoga is a traditional and gentle form of yoga that focuses on breath control, body postures, and relaxation. The practice of Hatha yoga aims to create harmony between the body and mind, promoting overall well-being and balance.
In a Hatha yoga class, students will typically start with gentle warm-up poses, followed by a series of standing postures, seated postures, and postures lying on your back. The emphasis is on proper alignment and form, as well as coordinating movement with breath.
Hatha yoga is an excellent choice for beginners as it is slow-paced and focuses on the fundamentals of yoga practice. It is also beneficial for those who want to improve flexibility, balance, and strength.
In addition to physical benefits, Hatha yoga has been shown to reduce stress and anxiety, lower blood pressure, and improve overall mental health. It is a great way to unwind and relax after a busy day, helping to restore a sense of calm and inner peace.
If you're interested in trying Hatha yoga, there are many resources available online. Be sure to start with beginner classes and work your way up as you gain experience and confidence in your practice. This beginner class by Melissa Krieger on the DoYogaWithMe channel is an excellent place to start: Hatha Yoga for Beginners with Melissa Krieger: Better Balance
2. Vinyasa Yoga
Vinyasa yoga is a flowing style of yoga that synchronizes breath with movement. In a Vinyasa yoga class, students move through a sequence of poses (asanas) in a fluid and continuous manner, linking each movement with a breath. The practice is often referred to as "flow yoga" because of the smooth transitions between postures.
Vinyasa yoga is known for its physical benefits, such as building strength, increasing flexibility, and improving cardiovascular health. It is also an excellent form of stress relief and can improve mental clarity and focus.
In a typical Vinyasa yoga class, students will start with a warm-up sequence, followed by a series of standing, seated, and balancing postures. The class may also include challenging arm balances, inversions, and backbends.
Vinyasa yoga is a great choice for those who enjoy a more dynamic and challenging practice. It is also an excellent option for athletes and runners looking to improve their flexibility and balance. However, it is important to note that Vinyasa yoga can be physically demanding and may not be suitable for those with injuries or health conditions.
If you're interested in trying Vinyasa yoga, I recommend these two Yoga with Kassandra beginners classes: 20 min Beginner Flow for Strength & Flexibility and 30 min Beginner Yoga - Full Body Yoga for Strength and Flexibility. Also, this video by Cathy Madeo Yoga is good to watch to understand how to do the proper alignment of the poses that make up a vinyasa flow (from plank to chaturanga to cobra/updog to downward facing dog) and how to link them together.
3. Iyengar Yoga
Iyengar yoga is a form of yoga that emphasizes precise alignment and use of props to support the body in poses (asanas). It was developed by B.K.S. Iyengar, who studied under the renowned yoga teacher T. Krishnamacharya.
In an Iyengar yoga class, students focus on achieving correct alignment and holding poses for longer periods of time. The practice also includes the use of props such as blocks, straps, and blankets to assist in achieving proper alignment and to make poses more accessible for all levels of students.
Iyengar yoga is known for its therapeutic benefits, particularly in the treatment of chronic pain and injuries. The precise alignment and use of props make it a safe and accessible form of yoga for individuals with health conditions or injuries. It is also beneficial for improving flexibility, strength, and balance.
In a typical Iyengar yoga class, students will start with a series of warm-up poses, followed by a sequence of standing, seated, and reclining poses. The class may also include inversions and backbends, with a focus on achieving proper alignment and use of props.
This 20 minute Iyengar for beginners morning practice by Kathy Cook is a great class to try if you are new to Iyengar yoga: Iyengar Yoga for Beginners - Morning Practice.
4. Restorative Yoga
Restorative yoga is a gentle and soothing style of yoga that focuses on relaxation and rest. It is designed to calm the nervous system and promote deep relaxation of the body and mind.
Restorative yoga is characterized by a series of fully supported and restful poses that are held for an extended period of time, often for 5 to 20 minutes. The poses are designed to be comfortable and relaxing, and are typically supported by props such as bolsters, blankets, and blocks to allow the body to fully relax.
Restorative yoga poses can include gentle twists, forward folds, and reclining poses, and are often accompanied by guided breathing exercises and meditation. The practice is designed to release tension and stress from the body and mind, and promote a deep sense of relaxation and renewal.
Restorative yoga can be a beneficial practice for those who are recovering from injury, illness, or stress, as well as for those who are looking to balance out a more active or intense yoga practice. It is also a gentle and supportive practice for those who are new to yoga or who may have physical limitations.
I recommend this 17 minute restorative class by Yoga with Adriene: Quick Restorative Yin | Gentle Yoga Practice. Plus, I love this 5 minute explanation of restorative yoga by Lauren Ekstrom: What is Restorative Yoga?
5. Yin Yoga
Yin yoga is a slow-paced and meditative style of yoga that focuses on deep stretching and relaxation of the muscles and connective tissues. It was developed in the 1970s by Paulie Zink, and later popularized by Paul Grilley and Sarah Powers.
Yin yoga is characterized by a series of floor-based poses that are held for an extended period of time, typically three to five minutes or longer. The poses are designed to target the connective tissues of the body, including the ligaments, fascia, and joints, rather than the muscles.
Yin yoga poses are often named after animals or objects found in nature, such as butterfly, dragonfly, or frog. The poses are held with the muscles relaxed, and props such as blankets, bolsters, and blocks are often used to support the body and deepen the stretch.
Yin yoga is a gentle and restorative practice that can help to increase flexibility, reduce stress, and promote relaxation. It is also believed to stimulate the flow of energy through the body and enhance the functioning of the internal organs.
I tried the following Yin yoga class for beginners by Yoga with Kassandra: Yin Yoga Without Props - Full Body Yin Yoga for Beginners. It’s a good class and it was the first time I tried Yin yoga but be warned, I thought I was good at yoga but holding these poses for a while is quite challenging!
In conclusion, yoga is a versatile practice that offers something for everyone. Whether you’re looking for a gentle practice to reduce stress or a vigorous practice to build strength, there is a type of yoga that can meet your needs. With the abundance of free online classes available, it has never been easier to try out different types of yoga from the comfort of your own home. So why not give it a try and see how it can benefit you?