A Beginner’s Guide to Yoga Styles: Finding Your Flow

Whether you’re a runner, weightlifter, new mom, focusing on mental health, or just starting your fitness journey, there’s a place for yoga in your life. Yoga isn’t just a physical practice—it’s also mental and spiritual. For some, the meditative and spiritual aspects may feel intimidating, while for others, moving through postures can feel daunting.

The beauty of yoga is that you can find a style that fits your needs. Yoga was created thousands of years ago by monks and meditators in the East, who often sat for days or even years in meditation. Prolonged sitting can weaken muscles and joints, leading to discomfort. Yoga asanas were designed to strengthen the body, preparing it for meditation.

“Yoga is a moving meditation.”

Modern yoga has evolved into breathless, sweaty classes that push your limits. While these classes are excellent for building strength and endurance, yoga’s true purpose is to leave you feeling better than when you arrived—connected to yourself, your community, and the divine (whatever that means to you).

Before signing up for a class, ask yourself: Why am I practicing? Are you looking to stretch after a run, reduce stress, or get a full-body workout? Knowing your “why” is the first step to finding the class that’s right for you.

Note: The explanations below are general. Every teacher and studio has a unique style, so find one that aligns with your goals. A supportive community can make you fall in love with yoga!

Hatha Yoga

Hatha Yoga is perfect for beginners. Poses are held for longer periods (usually counted in breaths), allowing time to perfect alignment. Hatha includes standing and reclined postures and emphasizes breathwork, giving you a gentle introduction to yoga’s meditative side.

“Sometimes staying still is harder than flowing to the next pose.”

Restorative / Gentle Yoga

Restorative yoga is gentle and often uses props like bolsters, blocks, straps, and blankets to support proper alignment. With a focus on breathwork and meditation, this style is ideal for beginners, those with mobility limitations, or anyone seeking a slower, calming practice.

Vinyasa Yoga

Vinyasa, often what people envision when they think of yoga, is a breath-to-movement flow—like linking Chaturanga to Upward-Facing Dog to Downward-Facing Dog. Vinyasa classes move faster, so prior knowledge of poses is helpful. While less meditative than restorative classes, Vinyasa builds strength, flexibility, and stamina.

Yoga Sculpt

Yoga Sculpt combines Vinyasa flow with weights for a full-body workout. These classes focus on elevating your heart rate and building strength, with less emphasis on meditation. Some classes lean more toward traditional postures, while others prioritize fitness—so check the description before attending.

Ashtanga Yoga

Ashtanga is structured and disciplined, with each class following the same sequence of poses in the same order. Classes progress from primary to advanced series, so it’s ideal for those who enjoy routine and challenge. Modifications may be offered, but the pace can be demanding.

Yin Yoga

Yin yoga focuses on connective tissues and joints rather than muscles. Poses are held 3–5 minutes (sometimes up to 10), usually seated or reclined. Yin is meditative and restorative, making it perfect for those with active or stressful lifestyles.

Power Yoga

Power Yoga is an offshoot of Vinyasa and Ashtanga, with faster flows, strong transitions, and a full-body workout. Ideal for those seeking intensity and strength, Power Yoga requires basic familiarity with poses due to its faster pace.

Finding Your Flow

There’s truly a yoga style for everyone. Try mixing it up: Yin on a slow Sunday, Ashtanga when seeking structure, or Sculpt for a full-body workout. Your teacher can make or break your experience, so read class descriptions and bios. And above all, remember your “why” and be proud of showing up on your mat!

Note: There are more yoga styles than listed here. Want to learn about others? Drop a comment below!