Types of yoga: hatha, vinyasa, yin, Iyengar and more, compared

Hatha is the umbrella

Hatha is an umbrella term for the physical styles of yoga, and most named styles grew out of it. In the UK, a class labelled hatha is usually steady, with poses held for several breaths.

Sources 1, 2

Pace and emphasis differ

Vinyasa, Ashtanga and power yoga flow from pose to pose with the breath; Iyengar holds precise poses with props; yin holds floor poses for minutes; restorative rests in fully supported poses; Kundalini adds breathwork, mantra and meditation; and Bikram and other hot yoga add heat.

Sources 3, 4, 5, 6, 7, 8

Most styles are light exercise

The Compendium of Physical Activities lists hatha at 2.3 METs (metabolic equivalents: 1 MET is the energy you use sitting still), vinyasa at 2.7 and hot yoga at 3.0, where light means under 3. Power yoga's 4.0 is an estimate in the Compendium; in one study it kept heart rates in the moderate and vigorous zones, and the US guidelines count active vinyasa and power yoga as moderate.

Sources 9, 10, 11, 12

No style has better results

Across 306 trials using 52 styles, the share with positive conclusions didn't differ by style, and the authors suggest choosing by preference and what's available.

Source 13

Start gentle

A gentle hatha or beginners' class is the British Wheel of Yoga's suggestion, and Iyengar suits you if you want precise instruction and props. Leave power, hot and the full Ashtanga series until you know the basic poses (our suggestion), and headstands and forceful breathing until a teacher has taught you.

Sources 1, 4, 14

Hot yoga, in brief

The heat raises your temperature and heart rate but not the energy you use, claims of extra benefit are unsubstantiated, and it isn't for pregnancy. Our hot yoga guide has the detail.

Sources 15, 14

Hatha: into a pose, hold, come out

The British Wheel of Yoga (BWY) calls hatha an umbrella term for several styles rooted in a physical practice; classes usually include postures, breathing, guided meditation and a closing relaxation. Poses are held for several breaths. The Compendium lists hatha at 2.3 METs, and measured sessions came out at about 2.2 to 2.5 METs.

Sources 1, 9, 16, 17

Vinyasa: one movement per breath

The NHS describes vinyasa as placing strong emphasis on connecting the breath with the yoga poses, flowing from one to the next. Sequences vary by teacher and are usually built on sun salutations (our description). The Compendium lists vinyasa at 2.7 METs, intensity varied between the sequences of one class in a lab study, and the US guidelines count active vinyasa as moderate aerobic activity.

Sources 18, 2, 19, 9, 12

Which to try first

The BWY suggests a gentle beginners' class first. Exercise-based styles such as vinyasa spend more of the class on postures: about 61% of the time, against 50% in traditional styles. Our suggestion: start with hatha, or a slow-flow beginners' vinyasa class, and move on once you know the basic poses.

Sources 1, 20

Ashtanga

Ashtanga yoga is taught "in the tradition of Sri K. Pattabhi Jois", as the school puts it. Jois was a student of T. Krishnamacharya and taught in Mysore, according to his obituaries; he died in 2009, aged 93, and Reuters called Ashtanga one of the most rigorous forms of yoga.

Every practice follows the same order: 5 rounds each of sun salutations A and B, a set of standing poses, then one of the set series (Primary, Second or Third) and a finishing sequence, with each movement counted with the breath.

Sources 3, 21, 22, 23, 24, 25

Ashtanga vs vinyasa

Ashtanga follows the same set series every time. Vinyasa classes use the same breath-linked flow, but each teacher designs the sequence.

Sources 3, 18

Power yoga

Power yoga grew out of Ashtanga in the West in the 1990s: vigorous and flowing, often with little rest. In one study, people spent most of a class in the moderate and vigorous heart rate zones and lost 0.28 kg of fluid in about 45 minutes. The Compendium lists power yoga at 4.0 METs, but marks the figure as an estimate rather than a measurement; the US guidelines count it as moderate.

Sources 23, 11, 9, 12

Who flowing styles suit

People who like to keep moving and want a workout. Flowing classes repeat the low push-up (chaturanga) many times, which can overload the shoulders when you're tired, so lower with your knees down at first. Learn the basic poses before a vigorous class, and leave headstands for later, as US health advice suggests.

Sources 26, 14

Iyengar

Founded by B.K.S. Iyengar (1918 to 2014), a student of Krishnamacharya, whose book Light on Yoga has been in print since 1966. Iyengar Yoga UK describes the style as methodical and progressive, emphasising detailed correctness and safety, with props, longer holds, and breathing practice added once students have a firm foundation of postures. Teachers train for at least 6 years, and it is one of the most studied styles, with 31 trials in a review of 306.

Sources 27, 23, 4, 1, 28, 13

Sivananda

Swami Vishnudevananda, sent West by Swami Sivananda in 1957, founded the Sivananda Yoga Vedanta Centres in Canada in 1959. Classes rest on five points: exercise, breathing, relaxation, a vegetarian diet, and positive thinking and meditation. They follow 12 basic postures in a set order, starting with headstand, shoulderstand and plough, with a 12-step sun salutation. The US National Center for Complementary and Integrative Health (NCCIH) advises beginners to avoid headstands and shoulder stands, so learn them slowly with the teacher, or skip them.

Sources 29, 30, 31, 32, 14

Viniyoga

An approach that adapts practice to each person's condition, needs and interests, developed by Gary Kraftsow from the teachings of T.K.V. Desikachar and T. Krishnamacharya. The BWY calls it slow and breath-centred. Its standing movements used about as much oxygen as walking at 3 mph, and it was one of the styles most used in the Cochrane review of yoga for back pain.

Sources 33, 1, 34, 35

Yin

Paul Grilley combined the Daoist yoga he learned from Paulie Zink with anatomy and Hiroshi Motoyama's meridian theory. Trials describe yin as a calmer, more meditative form, derived from hatha, of seated and lying postures held for 3 to 5 minutes with deep breathing, and the BWY notes it is floor-based and uses props.

Sources 36, 5, 1

Restorative

Restorative yoga rests in poses fully supported by props, to remove all muscular effort; in one trial, most poses were held for 10 to 15 minutes, with the eyes covered. The trial followed Judith Hanson Lasater's approach; she has taught since 1971 and trains restorative yoga teachers.

Sources 6, 37

Yin vs restorative

In yin you hold a gentle stretch for a few minutes; in restorative yoga, props support you so no effort or stretch is needed. Neither raises the heart rate much (our view: there are no measurements), so neither replaces strength or aerobic exercise.

Sources 5, 6

Yoga nidra

A guided relaxation lying down, standardised at the Bihar School of Yoga in 1976: a resolve, a body scan, breath awareness, visualisation and affirmation. Our yoga for stress, anxiety and sleep guide covers it.

Source 38

Who slow styles suit

Anyone winding down, recovering or stressed. If your joints are very mobile, stay in the middle of your range rather than hanging at the end of it, as our hypermobility guide advises. With osteoporosis, avoid long holds in deep forward bends: a UK consensus advises modifying or avoiding sustained or end-range forward bending.

Source 39

What a class includes

3HO, the organisation Yogi Bhajan founded, lists eight elements: posture, kriya (set sequences), breathwork, mudra (hand positions), mantra, eye focus, energy locks (bandhas) and meditation. Yogi Bhajan left India for Canada in 1968 and then taught in Los Angeles, where 3HO was incorporated in 1969.

Sources 7, 40, 41

What the trials showEmerging evidence

In 226 adults with generalised anxiety disorder, Kundalini yoga helped more people than stress education (54% against 33%) but fewer than cognitive behavioural therapy (CBT, 71%). Small trials found larger improvements than sleep hygiene in 40 people with insomnia, and than relaxation meditation in 48 people with obsessive-compulsive disorder. A review of 15 trials (about 1,370 people) found no serious adverse events.

Sources 42, 43, 44, 41

Is Kundalini yoga safe?

Trials report no serious harms. Its fast breathing, such as breath of fire, resembles kapalabhati, which needs care: one case of a collapsed lung has been reported, and reviewers advise beginners not to start with forceful breathing.

Rare psychiatric crises have been reported after intensive, unguided practice: a 19-year-old who practised breathing and meditation alone, from books and the internet, developed catatonia, and mental health events made up 7% of 84 published yoga adverse events. Learn with a teacher, keep breathing practices gentle, and if you have a history of psychosis or bipolar disorder, talk to your mental health team first (our suggestion).

Sources 41, 2, 45, 46, 47

What it is

Bikram classes are 26 postures and 2 breathing exercises over 90 minutes, in a room at 105°F (about 40.5°C) with 40% humidity. Hot yoga is any yoga in a room of 25°C or more.

Sources 8, 15

What the research showsEmerging evidence

Across 43 mostly small studies (942 people, three-quarters of them doing Bikram), the heat raised body temperature and heart rate but not energy use compared with unheated yoga, and claims of greater benefit than other yoga are unsubstantiated. The Compendium lists hot yoga at 3.0 METs.

Sources 15, 9

Safety

NCCIH warns that hot yoga can cause overheating and dehydration and advises avoiding it in pregnancy, and case studies report people becoming unwell. Our hot yoga guide has the detail.

Sources 14, 15

Chair yoga

Hatha yoga adapted so that chairs support people with physical limitations; three of the trials in older adults used it. It rates 2.8 on the Older Adult Compendium's scale for people over 60. Our yoga for seniors guide covers it.

Sources 48, 49

Jivamukti, aerial yoga and yoga sculpt

Jivamukti yoga emerged in the 1980s. We found no published trials of aerial yoga or yoga sculpt in October 2026, so any health claims for them are borrowed from other yoga.

Sources 23, 50

The Compendium's valuesStrong evidence

The 2024 Compendium of Physical Activities lists these values, where light is under 3 METs and moderate is 3 to under 6. It has no values for Iyengar, Ashtanga, yin, restorative or Kundalini yoga.

• Alternate nostril breathing (nadi shodhana): 2.0 METs.
• Hatha yoga: 2.3 METs.
• Vinyasa yoga: 2.7 METs.
• Hot yoga: 3.0 METs.
• Sun salutations: 3.5 METs.
• Power yoga: 4.0 METs, an estimate rather than a measurement.

Sources 51, 9, 10

What has been measuredEmerging evidence

A 56-minute beginners' Ashtanga video averaged 2.5 METs, and a 30-minute hatha routine 2.2, which its authors called very light. Power yoga kept heart rates mostly in the moderate and vigorous zones. Viniyoga's standing movements used about as much oxygen as walking at 3 mph, and intensity varied between the sequences of a vinyasa class. A hatha class for adults around 70 stayed mostly below moderate.

Sources 16, 17, 11, 34, 19, 52

Calories: our arithmetic

For a 70 kg person, an hour of hatha uses about 160 kcal (kilocalories, the calories on food labels), vinyasa about 190, hot yoga about 210 and power yoga about 280, including the energy you'd use sitting anyway. These are our sums from the Compendium values (METs × weight in kg × hours), and the power yoga figure rests on an estimate.

Source 9

How styles count toward the guidelines

The NHS lists yoga as a muscle-strengthening activity, the US guidelines call active styles such as vinyasa or power yoga moderate aerobic activity, and the Compendium rates most styles light. So most styles count toward your strength days, and only brisk, flowing styles toward your 150 minutes of moderate activity.

Sources 53, 12, 9

No style has better trial resultsEmerging evidence

A review of 306 trials covering 52 styles found the most studied were hatha (36 trials), Iyengar (31), breathing practice (26) and an integrated approach to yoga therapy (15). The share of trials with positive conclusions didn't differ by style, and the authors conclude that the choice can be based on preference and availability. The review compared conclusions, not the size of effects.

Source 13

Hatha, Iyengar and viniyogaEmerging evidence

These dominate the back pain trials, where yoga gave a small benefit. Eight weeks of hatha improved balance, strength and flexibility in inactive adults averaging 62, and Iyengar and chair yoga were among the styles tested in older adults.

Sources 35, 54, 48

Iyengar-based yoga and fallsMixed evidence

In the SAGE trial, 700 people aged 60 and over did a year of Iyengar-based classes or seated relaxation. The yoga group had more falls, 0.87 against 0.64 falls per person per year, although their activity and confidence in their balance improved.

Source 55

YinEmerging evidence

In 105 stressed adults, 5 weeks of twice-weekly yin classes lowered anxiety, sleep problems and a stress-related blood marker against a control group, and a version with extra teaching about stress also lowered stress and depression. A second 5-week trial found less stress and worry, and a 10-week online programme lowered anxiety in 48 women. The trials are small and short.

Sources 5, 56, 57

RestorativeMixed evidence

In 180 adults with metabolic syndrome, 48 weeks of restorative yoga was only marginally better than stretching for fasting blood sugar, and no better for other measures. Small trials found better mental health in 44 women with breast cancer and less stress in 20 nurses working night shifts.

Sources 6, 58, 59

Ashtanga, power, vinyasa and SivanandaMixed evidence

There are very few outcome trials. An 8-month Ashtanga-based programme in 34 women didn't change bone density; power yoga has a heart rate study and a small pilot study in Parkinson's disease; and we found no large outcome trials of vinyasa and none at all of Sivananda yoga.

Sources 60, 11, 50

Yoga nidraMixed evidence

Across 12 studies (1,176 people), yoga nidra eased pain against passive control groups by an implausibly large amount in low-quality studies, and made no difference against active ones.

Source 38

Start gentle

A gentle hatha or beginners' class is the BWY's suggestion, and Iyengar suits you if you want precise instruction and props. No style has better results, so choose one you enjoy and can get to.

Sources 1, 4, 13

For relaxation

Restorative or yin, knowing they do little for strength or fitness.

Sources 5, 6

For a workout

Vinyasa or power yoga, once you know the basic poses: active styles count as moderate aerobic activity in the US guidelines.

Sources 11, 12

Leave for later

Power, hot and the full Ashtanga series until you know the basic poses (our suggestion), and headstands, shoulder stands, lotus and forceful breathing until a teacher has taught you, as NCCIH advises.

Sources 14, 15

How to try a style

Trials of yin used 60-minute classes twice a week for 5 weeks, restorative poses were held for 10 to 15 minutes, and Ashtanga opens with 5 rounds each of sun salutations A and B. Our editorial starting point: try a style for at least 4 classes before you decide, and start with its beginners' version.

Sources 5, 6, 3

Hot yoga

Overheating and dehydration are the risks. Leave the room and cool down if you feel dizzy or unwell, and avoid hot yoga in pregnancy. The NHS advice for any exercise is to stop straight away if you feel pain or become unwell.

Sources 14, 18

Inversions in Sivananda and other classes

Headstand and shoulderstand are among Sivananda's 12 basic postures, and they are among the practices most often linked to harm in published cases. Skip them with neck problems, glaucoma or uncontrolled high blood pressure, and learn them with a teacher.

Sources 31, 14, 2

Repeated chaturanga in flowing styles

If your shoulders or wrists get sore in a flowing class, lower with your knees down, or rest in child's pose.

Source 26

Long holds in yin

If your joints are very mobile, stay in the middle of your range. With osteoporosis, avoid long holds in deep forward bends: a UK consensus advises modifying or avoiding sustained or end-range forward bending.

Source 39

Breathwork in Kundalini

Stop forceful breathing if you feel dizzy, tingly or short of breath (our suggestion). Call 999 (911 in the US) for sudden severe difficulty breathing or chest pain.

Sources 2, 45, 61

Call 999 (911 in the US)

For chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw; severe difficulty breathing; or signs of a stroke, such as one side of the face drooping, arm weakness or speech problems.

Sources 61, 62

"Hatha means slow and gentle"

Hatha is an umbrella term for physical yoga, and vigorous styles such as Ashtanga and power yoga grew out of it. Classes labelled hatha are usually steady, but the word itself doesn't promise that.

Sources 1, 2, 23

"Hot yoga burns far more calories"Emerging evidence

The Compendium lists hot yoga at 3.0 METs against 2.3 for hatha, and the heat raised heart rate and body temperature but not the energy used.

Sources 9, 15

"Power yoga is high-intensity cardio"

Its 4.0 METs is an estimate, and heart rates stayed in the moderate to vigorous zones in a study. The Compendium puts high-intensity interval exercise at 7 to 11 METs.

Sources 9, 11

"Yin yoga lengthens ligaments and fascia"

The yin trials we found measured stress, anxiety and sleep, not connective tissue. The meridian theory behind yin is the tradition's framework, not something these trials tested.

Sources 5, 56, 57, 36

"Restorative yoga is a workout"

It is designed to remove all muscular effort. It complements strength and aerobic exercise; it doesn't replace them.

Source 6

"Ashtanga is the original, ancient yoga"

It was developed in 20th-century Mysore and is taught in the tradition of Pattabhi Jois. In the Yoga Sutras, ashtanga means the eight limbs, which is a different thing.

Sources 3, 23, 63

"Kundalini yoga is dangerous"

Trials report no serious harms. Take forceful breathing gently, and know that rare psychiatric crises have followed intensive, unguided practice.

Sources 41, 2, 46

"Iyengar yoga is just for people with injuries"

Iyengar Yoga UK says it is for anyone, irrespective of age, gender, health, religion and circumstances in life.

Source 64