Eight powerful types of yoga that help you feel strong calm and centred
- sparklingsoulyoga
- Apr 21
- 9 min read
When you first step into the world of yoga, it can feel a little overwhelming.
One studio offers “gentle Hatha” while another promotes “powerful Vinyasa,” your friend swears by Yin, and then there’s Hot Yoga, Iyengar, Ashtanga, Kundalini… and more. Some classes are still and quiet; others feel like a moving meditation that leaves you glowing (and possibly dripping with sweat).
This article is a simple guide to eight common types of yoga you’ll see on timetables. Think of it as your “yoga map”. A way to understand what each style offers, and which one might be the best for you.
We’ll cover:
Hatha
Vinyasa
Yin
Restorative
Iyengar
Ashtanga
Bikram
Kundalini
You don’t have to pick just one forever. In fact, many students find their balance in a blend of “yang” (more active) and “yin” (slower, more introspective) practices.
Hatha Yoga
Gentle, grounding, and perfect for building foundations
Hatha yoga is one of the oldest styles of yoga. Traditionally, it combines physical postures (asana) and breathing techniques (pranayama) to prepare the body and mind for meditation.
In a modern studio setting, Hatha usually refers to a slower-paced class where you move through poses one at a time and hold them for a few breaths. When I teach a Hatha class at Sparkling Soul Yoga, we typically:
Move a little more slowly than in a flow-style class
Use fewer (if any) sun salutations
Hold poses for around 3–5 breaths
Bring lots of attention to alignment and breath
This makes Hatha a beautiful choice if you:
Are new to yoga and want to learn the basics in a supportive way
Prefer a calmer, more mindful pace rather than constant movement
Want to reduce stress and create a deeper mind–body connection
Are looking for a “reset” for your nervous system as much as your muscles
Why choose a Hatha class?
It helps you focus on your breath
It invites you to move with intention, not rush
It supports you to explore and practice alignment safely
It leaves you feeling calm, clear, and deeply well
Vinyasa Yoga
Flowing, creative, and great for building heat
Vinyasa is a creative, dynamic style of yoga where poses are linked together with the breath in a flowing sequence. You’ll often hear it referred to as “Flow Yoga”.
What makes Vinyasa special is that there’s no fixed sequence. Each class can look and feel different, depending on the teacher. One class might be slow and strong; another might be playful and powerful.
A few key features of Vinyasa:
Every movement is connected to an inhale or exhale
You move from pose to pose, creating a feeling of “dance-like” flow
It can build internal heat and offer a gentle (or not-so-gentle!) cardio effect
Even in stillness, Vinyasa honours the movement of your breath and heartbeat
In our modern, high-energy world, where so many of us are “going in a million directions at once”, Vinyasa yoga meets you in that movement and gently leads you back home to your inner stillness.
Why choose a Vinyasa class?
No two classes are exactly the same, there’s room for creativity and play
You move through all the main asana “families” in one session (standing, balancing, backbends, forward folds, etc.)
It’s a complete practice that can build strength, flexibility, and focus
It’s simply fun, there’s a sense of flow and freedom that many students love
If you enjoy moving, like variety, and are ready to build a little heat, Vinyasa could be a wonderful fit.
Yin Yoga
Slow, deep, and the perfect antidote to a busy life
Yin yoga is fast becoming my new love. After every Yin class I teach or practice, I feel calm, centred, and like I’m floating on air.
Yin is a style of yoga where postures are held for several minutes at a time (often 3–5 minutes) to target the deeper connective tissues (fascia, ligaments, and joints) rather than just the big surface muscles.
Yin classes usually:
Focus on seated or reclined poses
Use long, still holds to gently “stress” and hydrate the fascia
Encourage softness, surrender, and mindful awareness
Invite you to slow down and really listen to your body
There are three key principles (tenets) of Yin:
Find your edge – Move into the pose until you feel sensation, but no pain or strain.
Be still – Settle and stay, allowing the body to soften around the sensation.
Stay for time – Remain in the pose for several minutes, letting the tissues and the mind gradually release.
Why choose a Yin class?
Physically, it can improve flexibility and support joint and bone health
It nurtures the fascia, the connective tissue network that runs throughout your whole body
It beautifully balances a “yang” lifestyle full of intensity, speed, and stimulation
It’s ideal if you’re recovering from intense workouts or prefer low-intensity movement
It supports calming your mind, soothing your nervous system, and cultivating deep rest
If life feels full, fast, or fiery, Yin can be a powerful way to restore balance.
Restorative Yoga
Deep rest for your body, nervous system, and heart
If Yin is about gentle stress to the tissues, Restorative Yoga is about zero effort and complete support.
Restorative yoga is known for its ability to activate the parasympathetic nervous system, the “rest and digest” mode that allows your body to heal, balance, and restore itself.
In a Restorative class, you can expect:
Very gentle, passive poses, often held for up to 10 minutes
The extensive use of props such as bolsters, blocks, straps, and blankets
No muscular effort, your body is supported so it can fully relax
A strong focus on slow, deep breathing and a sense of safety and comfort
By giving yourself time in these long, supported poses, you invite:
Slower breathing and a calmer heart rate
Lowered blood pressure
A profound sense of ease and well-being
Why choose a Restorative class?
There’s no muscular effort, making it ideal if you’re chronically tired, unwell, or recovering from injury
It’s a beautiful complement to more intense forms of exercise or “go-go-go” days
It supports deep relaxation, healing, and nervous system regulation
It can help release muscular tension and gently improve mobility
It often increases your capacity for compassion and understanding towards others and yourself
If you’re craving rest at a level that goes beyond “just lying on the couch,” Restorative yoga offers a safe, held space to truly let go.
Iyengar Yoga
Precise, aligned, and deeply intelligent
Iyengar Yoga is named after B.K.S. Iyengar, a student of T. Krishnamacharya and one of the key figures responsible for bringing modern yoga to the West. Together with Pattabhi Jois (who developed Ashtanga yoga), he helped shape how we experience yoga today.
Iyengar Yoga focuses on three main pillars: alignment, sequencing, and timing.
Alignment
You learn to honour the shape of each pose while respecting your body’s unique structure and boundaries. Props (such as blocks, chairs, belts, and blankets) are commonly used to support you, so you can safely experience the benefits of the pose without strain.
Sequencing
The order of poses is carefully designed to open the body gradually and safely. Each sequence supports not just the physical body but also the emotional and energetic body.
Timing
Poses are held longer than in a typical flow class. Once stability is established, you can deepen the pose safely, building strength, flexibility, and heightened awareness between body and mind.
B.K.S. Iyengar himself began yoga to improve his own poor health as a child. Through dedicated practice, his health transformed, and he developed a detailed, therapeutic understanding of the body. Central to this approach is the belief that every body is different, which is why Iyengar yoga embraces the use of props to meet people where they are.
Why choose an Iyengar class?
A regular Iyengar practice can help you:
Improve physical and psychological health
Address postural imbalances and structural issues
Release deep-seated tension
Increase focus, concentration, and body awareness
Boost energy, stamina, and confidence in your practice
If you love detail, enjoy learning the “why” behind poses, or are working with injuries or structural concerns, Iyengar yoga can be incredibly empowering.
Ashtanga Yoga
Structured, strong, and rooted in tradition
Ashtanga yoga is a dynamic, physically demanding style that follows a set sequence of postures. You move through the same poses in the same order each time, synchronising breath and movement.
Typically, an Ashtanga practice begins with:
Five rounds of Sun Salutation A
Five rounds of Sun Salutation B
A sequence of standing poses
A series of seated poses and finishing postures
The word Ashtanga comes from two Sanskrit words: Ashta (eight) and Anga (limb). It refers to the “eight limbs” of yoga described in the Yoga Sutras, which together form a holistic path:
Yama – moral codes
Niyama – self-discipline
Asana – posture
Pranayama – breath control
Pratyahara – withdrawal of the senses
Dharana – concentration
Dhyana – meditation
Samadhi – a state of oneness or integration
Ashtanga is usually taught in six set series (levels). It’s strong, sweaty, and requires a good level of stamina and commitment, but it’s also deeply meditative in its repetition and rhythm.
Like other Hatha-based styles, Ashtanga:
Builds strength, flexibility, and balance
Encourages disciplined breath and movement
Supports cardiovascular health and metabolic function
Helps regulate stress and blood pressure
Why choose an Ashtanga class?
Sharpens focus and concentration
Cultivates mental clarity and resilience
Can foster a deep internal calm as you move through familiar sequences
If you enjoy routine, love a physical challenge, and are curious about the philosophical roots of yoga, Ashtanga may be an inspiring path.
Bikram Yoga (hot yoga)
Heated, intense, and very sweaty
Hot Yoga, sometimes called Hot Power Yoga, Power Yoga, or Hot Vinyasa, is practiced in a heated room with high humidity. It’s a strong, cardiovascular style that can feel both energising and purifying.
Traditionally, Bikram Yoga involved a set sequence of 26 postures and two breathing exercises practised over 90 minutes in a very hot room. Due to serious controversies and legal cases involving Bikram’s founder, many studios now use the term “Hot Yoga” instead and may modify the sequence.
At Sparkling Soul Yoga, we do not condone any kind of violence or abuse. At the same time, we acknowledge that many people enjoy the style and find real value in the physical practice and we believe in offering clear, informed guidance.
What to expect in a Hot Yoga class:
A heated room, expect to sweat a lot
Strong, often fast-paced sequences
A focus on building strength, endurance, and mental resilience
The need for plenty of water, before and after class
Important considerations:
Because of the heat and intensity, Hot Yoga is not suitable for everyone. It may not be appropriate if you:
Have a heart condition or certain respiratory issues
Are pregnant
Live with specific chronic conditions such as uncontrolled high blood pressure or certain metabolic disorders
If you’re curious about Hot Yoga, always:
Check with your doctor first if you have any health concerns
Arrive early to acclimatise to the heat
Let the teacher know about your health history
Wear light, breathable clothing and listen closely to your body
Why choose a Bikram class?
Builds physical and mental discipline
Increases strength, flexibility, and cardiovascular endurance
Can support detoxification through sweating
May aid weight management and bone density
Remember, most of these benefits can also be found in non-heated classes. You don’t have to step into a hot room to experience a powerful, transformative practice.
Kundalini Yoga
Energetic, devotional, and deeply spiritual
Kundalini yoga is a unique blend of movement, breathwork, sound, and meditation. It’s as much a spiritual and energetic practice as it is a physical one.
The word Kundalini refers to a “coiled snake” of potential energy said to rest at the base of the spine. Through specific practices, Kundalini yoga aims to awaken this energy, allowing it to rise through the chakras (energy centres) and create an expanded sense of awareness and connection.
A typical Kundalini practice includes six main components, usually in this order:
Opening chant – “Tuning in” to begin the practice
Pranayama or warm-up – Breathwork and gentle movements, often focusing on the spine
Kriya – A specific sequence of postures, breath patterns, mudras (hand positions), sounds, and timing
Relaxation – Allowing the body and mind to integrate the effects of the kriya
Meditation – Often using mantra (repetition of sound) or focused awareness
Closing chant – To seal and close the practice
Why choose a Kundalini class?
Build physical strength and stamina
Improve mood and emotional regulation
Lower blood pressure and heart rate
Enhance memory, focus, and mental clarity
Support digestion and metabolism
Deepen your sense of spirituality and inner connection
While anyone can practise Kundalini (barring specific medical contraindications), it tends to especially resonate with people who are seeking a spiritual experience alongside a physical practice.
Traversing Your Own Yoga Path
Yoga is so much more than stretches on a mat. It’s a practice that can transform your body, mind, and soul; expand your awareness; and deepen your connection with nature, with others, and with your own inner wisdom.
Through different styles you’re really exploring different doorways into the same house:
Strength and stability
Flexibility and mobility
Breath and presence
Self-awareness, acceptance, and compassion
Patience, gratitude, forgiveness, humility
Love, peace, and joy
At Sparkling Soul Yoga, my mission is to help you find the practices that feel like home in your body and your life. I recognise that every student is unique, and I design classes to meet you where you are, encouraging you to listen to your body, move at your own pace, and honour your journey.
You don’t have to know exactly what you need before you arrive. You’re invited to explore.
Maybe that means starting with a gentle Hatha class to build confidence, adding a weekly Yin session to balance a busy life, or experimenting with stronger flow-style practices when you feel ready.
Wherever you are on your wellness path, you deserve a practice that supports you to feel empowered, grounded, and connected.
If you’re local to Brisbane and curious about where to begin, I’d love to welcome you to an outdoor class at Sparkling Soul Yoga. Together, we’ll find the style, or combination of styles, that helps your body feel good, your mind feel clear, and your soul feel just a little more sparkly.
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