Would you like to attend a yoga class but feel overwhelmed by the abundance of options? In the Western world, there are countless types, styles, and interpretations of yoga but how do you choose, what do the names mean, and which ones are right for you? We’ll go over all of that in this article, along with tips, practical advice, and guidance. Here, we’ll mainly focus on asanas’ physical postures as one of the eight limbs of yoga. Enjoy your reading! 🙂

Where Does Yoga Begin?

We already touched on what yoga is (and isn’t) in the article “Yoga: A Workout for Some, a Path to Harmony for Others”. So if you’re a beginner, I highly recommend reading that piece first to get a basic understanding of what this vast (and seemingly endless) field encompasses.

Don’t take this as me pretending to be a know-it-all that’s not the point at all. I myself am constantly learning about yoga and discovering new meanings, connections, and effects every day. I also have my own teachers who guide and support me on this journey. What I want to convey is that if you’re new to yoga, this article might give you a solid introduction to what “yoga” really means, its origins, and what it includes, perhaps even inspire you to explore it more deeply.

It’s Not Always About “Difficulty”

First, I have to say I personally can’t recommend choosing a class solely based on the stated level of “difficulty.” Especially for beginners, this can be very misleading. Sadly, I’ve seen that the higher the “difficulty,” the faster the asanas change which can feel like a great workout, yes but it often has little in common with the true essence of yoga, let alone its benefits. Quite the opposite.

If you’re new to yoga and not yet confident in how to perform poses correctly for your body’s constitution, you could injure yourself by overstretching or even tearing a muscle (yes, I’ve seen it happen). Moreover, you won’t learn the pose properly, nor experience its physical or spiritual effects. So who determines difficulty, and by what standards?

In my view, the difficulty should reflect the chosen asanas. Most poses can be done in a basic version suitable for beginners, or a more advanced version for seasoned practitioners.

Lesson #1: Respect for Yourself

Just because you can force yourself into a complex, twisted pose doesn’t make you advanced. It might not sound encouraging, but there are no shortcuts in yoga. To become advanced, your body must spend a lot of time in simple, foundational poses. The body should feel comfortable, breathe smoothly and freely, and be relaxed physically and mentally. You should want to stay in the pose longer, not force or strain yourself into it.

A properly performed asana should feel light, comfortable, and supported by breath. That’s what yoga teaches.

How Not to Start

Many clients tell me they saw yoga as just a trend, something everyone talks about, so they had to try it. And the easiest, cheapest, fastest way? Online videos. While I love some recorded classes myself and find them inspiring, I don’t recommend them for beginners. You simply don’t yet know how to position your body properly. It’s like trying to taste cake, sip coffee, or pet a dog through a video. You can watch someone do it, but you don’t know how, and your experience will be incomplete or even harmful.

Instead, I suggest doing the opposite. If you dislike crowded studios where people are packed together and poses fly by without time to learn or enjoy them, try finding a smaller, closed group where the teacher gives personalized attention (and make sure they actually correct participants). Or begin with a private instructor who can teach you everything you need to know safely. Once you’ve got the basics down, feel free to dive into videos! Some people prefer learning on their own and checking in with a teacher every few months for a “tune-up.”

So, What Types of Yoga Can You Encounter?

Hatha Yoga – The Foundation

If you’re wondering where to start, go with classic Hatha yoga. It emphasizes proper alignment, combined with breathwork (pranayama is thankfully more common now), mudras, mantras, and meditation. “Ha” means sun and “Tha” means moon symbolizing the union of opposites. If you don’t know where to begin, begin with everything. All other yoga types stem from Hatha.

With kindness and gentleness (which is important!), even an inactive body becomes strong, healthy, and flexible.

Vinyasa Yoga – Let’s Warm Up

Once you’ve mastered the basics and know how to breathe, where to look, and how to align your head, you can speed things up. Vinyasa is perfect for yogis who’ve found joy and passion in yoga and want to go deeper while also getting a bit sweaty. Asanas may become more complex and flow faster. Teachers often won’t describe every movement in detail. This style suits the “slightly advanced,” which actually means you’ve already accomplished a lot.

The class can feel like “moving meditation” or “yoga dance”. You flow gracefully and joyfully from one pose to another.

Focus: breath, flexibility, strength.

Ashtanga Yoga – Sweat, Work, and Joy

Ashtanga is one of the more demanding styles. It requires a deep knowledge of body alignment and lots of physical practice. I wouldn’t recommend it for beginners; it can lead to injury or a distorted view of what yoga is. Unlike Hatha or Vinyasa, Ashtanga follows two very specific sequences of poses. Once you master the first, you move on to the second. You repeat these sequences every time.

Advanced students often attend “Mysore” classes where the teacher doesn’t lead but helps individuals refine their practice.

Focus: strength, precision, and discipline. If unprepared, it can leave you exhausted and sore which is not yoga’s purpose.

Power Yoga – A Fitness Approach

Derived from Ashtanga, Power Yoga has no set sequence. It’s dynamic and strength-based; you’ll sweat and breathe hard. Great for those who enjoy intense workouts and feeling the physical burn. However, it’s more about exercise than spiritual experience. Pranayama, mantras, and mudras are often absent, and meditation is minimal.

Focus: strength, core, and overall fitness.

Kundalini Yoga – Awakening Energy

This yoga activates the vital energy stored at the base of the spine. The aim is to awaken it and send it up through the spine to awaken your entire being. Often works with chakras these must be open to allow energy flow. Rooted in Hatha, Kundalini focuses on breath, spine, pelvic floor, and long meditations or visualizations. It’s not physically demanding but may not be ideal for beginners.

Yin Yoga – Stillness and Softness

In traditional Chinese philosophy, “Yin” means soft, quiet, feminine, receptive, and passive. Its opposite is “Yang.” Yin yoga is extremely gentle, only about 5–6 poses per 60–90 minute session. You hold poses for long periods, emphasizing alignment, breath, and sometimes including mantras or mudras. A well-executed asana starts to work after 3 minutes, but ideally, you hold it for up to 20.

This style targets the mind, emotions, and psyche more than the physical body.

Restorative Yoga – Yoga as Therapy

I practice and teach this style both personally and professionally. It’s similar to Yin Yoga with only a few long-held poses but uses props like straps, blankets, bolsters, or prenatal yoga tools for ultimate comfort. It’s ideal for gentle therapeutic work, especially to release trauma or emotions held in the body. Includes breathwork, meditation (I also use aromatherapy), and other supportive techniques. Perfect for those physically or mentally exhausted.

Iyengar Yoga – Precision and Individualization

Founded by B.K.S. Iyengar, one of the most influential yoga teachers of the 20th century. This style focuses on anatomical precision and adapting poses to each person’s body. Teachers are highly educated in anatomy and adjust students individually using props like straps, blocks, and blankets. It’s almost like physiotherapy yoga, with a strong focus on breath and posture.

Hot Yoga – Warm, Sweaty, and Introspective

Hot yoga is typically Hatha or Vinyasa practiced in a heated room (32–45°C). The heat mimics India’s hot, humid environment, yoga’s birthplace and helps muscles relax and deepen into poses. It’s lovely in winter, but the heat also makes breathing harder and can be problematic for people with heart or breathing issues. Not recommended for those with high blood pressure.

You may also encounter specialized yoga styles like prenatal yoga, senior yoga, kids’ yoga, acro yoga (partner acrobatics), aerial yoga (with soft fabric hammocks), therapeutic yoga, yoga for women, or yoga for a healthy back or abdomen. The options are endless to explore, learn, and find the one that’s right for you. 🙂

Final Word

Thank you so much for reading the entire article. I truly appreciate it and hope the information was helpful and inspiring for you. If you’d like to join one of my yoga retreats or weekend events, you can find all the details at jogasi.cz. You’re also welcome to contact me directly via barborahrdlickova.cz. Thank you, and happy yoga practice! 🙂