Over the centuries, yoga has branched into many distinct styles, each with its own emphasis and pace. Hatha Yoga is the broad umbrella term for any practice that teaches physical postures, though in modern studios it usually refers to slower-paced classes focused on basic poses, alignment, and breathwork. The name comes from "ha" (sun) and "tha" (moon), symbolizing the balance of opposing energies.
Vinyasa Yoga links breath and movement into a flowing sequence of postures, with smooth transitions that vary in pace and intensity, building cardiovascular endurance, internal heat, and flexibility. Ashtanga Yoga, founded by K. Pattabhi Jois, follows a strict set sequence of postures performed in the same order every time, organized into six series of increasing difficulty, with a strong emphasis on breath, drishti (gaze), and bandhas (energy locks). Yin Yoga takes the opposite approach, holding passive floor poses for three to five minutes to target deep connective tissues such as fascia, ligaments, and joints while cultivating meditative stillness.
Several other popular styles address specific goals. Bikram Yoga is a fixed sequence of 26 postures and two breathing exercises performed in a room heated to about 105°F with 40 percent humidity. Iyengar Yoga, founded by B.K.S. Iyengar, emphasizes precise alignment, longer holds, and the use of props to make poses accessible to all bodies and ages. Restorative Yoga uses bolsters, blankets, and blocks to fully support the body in passive poses held for extended periods, activating the parasympathetic nervous system for deep relaxation. Kundalini Yoga combines postures, breathwork, mantras, and meditation with the aim of awakening the dormant energy said to rest at the base of the spine. In practice, Hatha classes tend to hold poses longer with rest between them, while Vinyasa classes flow continuously, creating a more dynamic and cardiovascular practice.