posture is held for a period of time. If you’ re new to Iyengar, even if you’ ve practiced other types of yoga, it’ s good to start with a level one class to familiarize yourself with the technique.
Best for: Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you’ ll love Iyengar— teachers share a wealth of information during class. Iyengar can also be practiced at any age and is great for those with injuries( though you should consult with a doctor first).
4. Ashtanga Yoga
If you’ re looking for a challenging yet orderly approach to yoga, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you’ ll flow and breathe through each pose to build internal heat. The catch is that you’ ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes( a subset of Ashtanga) require you to perform the series on your own.( But don’ t worry— there will always be a teacher in the room to offer assistance if you need it.)
Best for: Type-A folks. If you’ re a perfectionist, you’ ll like Ashtanga’ s routine and strict guidelines.
5. Bikram Yoga
Prepare to sweat: Bikram consists of a specific series of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios practice the same 90-minute sequence so you’ ll know exactly what to do once you unroll your
mat. Remember, the vigorous practice combined with the heat can make the class feel strenuous. If you’ re new to Bikram, take it easy: Rest when you need to and be sure to hydrate beforehand.
Best for: People who gravitate toward a set routine. Those who are newer to yoga might like Bikram because of its predictable sequence.
6. Hot Yoga
Hot yoga is similar to Bikram in that it’ s practiced in a heated room. But teachers aren’ t constrained by the 26-pose Bikram sequence. While the heat will make you feel like you can move deeper into some poses compared to a non-heated class, it can be easy to overstretch, so don’ t push beyond your capacity.
Best for: Hardcore sweat lovers. If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class.
7. Kundalini Yoga
This physically and mentally challenging practice looks very different from your typical yoga class. You’ ll perform kriyas— repetitive physical exercises coupled with intense breath work— while also chanting, singing and meditating. The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness.
Best for: People looking for a spiritual practice. Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work, meditation and spiritual energy.
8. Yin Yoga
If you want to calm and balance your body and mind, this is where you’ ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia, restoring length and elasticity. You’ ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked.
Best for: People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible( you might overdo it in some poses) or anyone who has a connective tissue disorder.
9. Restorative Yoga
While it may feel like you’ re not doing much in a restorative yoga class … that’ s the point. The mellow, slow-moving practice with longer holds gives your body a chance to tap into your parasympathetic nervous system, allowing you to experience deeper relaxation. You’ ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose.
Best for: Everyone. In particular, it’ s a good yoga practice for anyone who has a hard time slowing down, who has experienced insomnia or who struggles with anxiety. It’ s also great for athletes on recovery days.
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