Yoga styles explained: Hatha, Vinyasa, Ashtanga, Yin, Iyengar, hot yoga and more

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A studio timetable can read like a menu in a language you do not speak. Hatha, Vinyasa, Ashtanga, Yin, Iyengar, hot, restorative: they all use many of the same poses, but the pace, the mood and the type of person who enjoys them differ a lot. Here is what each name usually means and who it tends to suit. Bear in mind that teachers interpret styles differently, so a class description or a quick question to the studio is always worth it.

Hatha

In the strict sense, "hatha" is the umbrella term for the physical branch of yoga, so almost everything below is technically hatha. On a timetable, though, a Hatha class usually means a moderately paced class where poses are held for several breaths, with time to explain alignment and rest between poses. Suits: beginners, people who want to learn poses properly, anyone who prefers a calm, steady class.

Vinyasa (flow)

Vinyasa classes link poses into a continuous sequence, moving with the breath: inhale into one shape, exhale into the next. The sequence changes from teacher to teacher and class to class, often with music. Suits: people who like movement and variety, want a workout element, or get bored holding still. Beginners should look for a slow or beginner-level flow first, as fast transitions make it harder to learn alignment.

Ashtanga

Ashtanga (sometimes called Ashtanga Vinyasa) was popularised by K. Pattabhi Jois in Mysore, India. It follows set sequences practised in the same order every time, starting with the Primary Series, each movement linked to the breath. In a traditional "Mysore-style" class, students practise the sequence at their own pace while the teacher moves around giving individual adjustments, and new poses are added only as earlier ones become steady. Suits: people who like structure, discipline and measurable progress. It is physically demanding, so it suits those with some fitness or patience to build up gradually.

Iyengar

Developed by B.K.S. Iyengar, who studied under the same teacher as Pattabhi Jois (Tirumalai Krishnamacharya). Iyengar yoga is known for precise attention to alignment and generous use of props: blocks, straps, blankets, bolsters, chairs and wall ropes. Poses are held for longer and taught in detail. Suits: beginners who want a thorough grounding, people with stiffness or injuries who need poses adapted, anyone who likes understanding exactly what they are doing. It can feel slow if you came for a sweat.

Yin

Yin yoga is slow and mostly on the floor, with poses held for several minutes, often three to five, sometimes longer. The idea is to relax the muscles and let a gentle, sustained stretch work on the hips, spine and legs. Its roots are usually traced to Paulie Zink, and it was developed and spread by Paul Grilley and Sarah Powers. Suits: people who do a lot of running, lifting or other active sport, anyone wanting to slow down, and those curious about stillness and breath. Beginners can join, but should not push into deep stretches; long holds are surprisingly intense.

Restorative

Restorative yoga goes further than Yin in the direction of rest. Every pose is fully supported by props so that you can relax completely, with only a handful of poses in a whole class. Suits: stress, tiredness, recovering from illness (with a doctor's go-ahead), or as a gentle counterweight to busy weeks. It is not about flexibility or strength.

Hot yoga and Bikram

"Hot yoga" covers any class in a heated room. Bikram is a specific format: a fixed series of 26 postures, including two breathing exercises, done over about 90 minutes in a room heated to around 40°C with added humidity. Other hot classes, such as hot flow, vary the sequence and are often a little cooler. Suits: people who enjoy heat and intensity. The heat can make you feel more flexible than you are, so do not push further than usual. Drink water before and after, leave the room if you feel dizzy or nauseous, and speak to a doctor before trying it if you are pregnant or have a heart condition, low or high blood pressure, or a history of heat illness.

Others you may see

Power yoga: a vigorous, fitness-oriented flow, often influenced by Ashtanga.
Kundalini: combines movement with breathing exercises, chanting and meditation.
Gentle or chair yoga: adapted for older people, limited mobility or office settings.
Prenatal yoga: designed for pregnancy, taught by teachers trained for it.

How to choose

Start with a beginners, Hatha or Iyengar class to learn the basic poses.
If you want more movement, try a slow Vinyasa next.
Add Yin or restorative once a week if you feel stiff or stressed.
Leave Ashtanga, power and hot classes until you know the shapes, or choose a beginner version.

The teacher's approach often matters more than the label, so try a few. Which style worked for you, and which did not? Tell us in the comments.