Mindful Monday: 7 Styles of Yoga to Try Based on Your Fitness Goals

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So you’ve finally decided to start doing yoga and have completed the prep work of dusting off your old pair of designer leggings, tracking down a mat to call your own, and locating your local studios. Now it’s time to choose a class but, with so many available, it can be hard for a newbie to know where to begin. Don’t worry, SpouseLink has your back with a list of 7 common classes that offer exactly what you need to get in the flow.


1. If you’re a brand new yogi, try Hatha yoga.

While the Sanskrit term “hatha” traditionally refers to any yoga that teaches physical postures, it has come to be associated with a gentle, slow-paced practice. You’ll hold each pose for several breaths to really get the hang of syncing your movements with your inhales and exhales.

This Hatha sequence from Fightmaster Yoga will show you the ropes.


2. If you love high-intensity workouts, try Vinyasa yoga.

This dynamic practice links movement and breath together in a dance-like flow. Upbeat music sets the pace for quick sequences that get your heart pumping.

Turn up your workout playlist and follow along with Five Parks Yoga’s Vinyasa flow.


3. If you’re healing from an injury, try Iyengar yoga.

Props like yoga blocks, straps, and blankets help you work within a range of motion that is safe and effective for all yogis but are especially helpful for those with sore muscle and sensitive joints. Teachers often share a wealth of knowledge on anatomy and body alignment as they help you settle into poses.

Improve your posture and alignment with this sequence from LiveExercise.


4. If you like routine, try Ashtanga yoga.

You’ll build up internal heat in this challenging yet orderly approach to yoga that consists of six series of sequences poses. The same poses are performed in each class, either to the direction of a teacher or at your own pace.

Get familiar with the series with this helpful video from Purple Valley Ashtanga Yoga.


5. If you want to sweat, try Bikram yoga.

Bikram follows a set 90-minute sequence of 26 poses, so you’ll know exactly what to do each class. Classes take place in a room heated to 105° and 40% humidity, so remember to rest when need to and stay hydrated.

This video from Yogabody will help you learn the poses before turning up the heat.


6. If you’re looking for a spiritual practice, try Kundalini yoga.

Kundalini places an emphasis on the internal aspects of yoga such as breath work, meditation, and spiritual energy. This mentally and physically challenging practice pairs repetitive exercises with intense breath work, chanting, signing, and meditating.

Jumpstart your morning with this invigorating Kundalini practice by Victor Oddo.


7. If you need to unwind, try Yin yoga.

You’ll only perform a few poses in a Yin class, but each will be held for several minutes. This meditative practice requires the use of props to help your body release into each posture and restore length and elasticity to your deeper connective tissue and fascia.

This intro to Yin video by Yoga with Adriene is a great way to wind down.


More Stories to Get You in a Healthy Flow:

What Is “Mindfulness”? Easy, 5-Minute Practice to Get You Started

SpouseLink on Location: Wine & Yoga at Wine Cafe, NC

Warrior Yoga

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