Hatha, Ashtanga and Vinyasa: Types of Yoga Part 1

Photo taken by Eric Rosso affiliated with Hawaii Yoga Magazine
This post contains affiliate links for details check the disclaimer

There are so many different styles of Yoga in our modern world today. While most Yoga styles maintain similar philosophies, the way we practice these styles is totally different. I was going to write one large post including all of the major styles of Yoga. However, after writing about just one style, I realized there’s too much information for one post. So instead I am going to break up this topic into a series of posts so we can get to the nitty-gritty details of every style. For this first post I’ll be breaking down the Hatha, Ashtanga and Vinyasa styles of Yoga.

Hatha Yoga

Hatha Yoga is one of the oldest forms of Yoga to date. When it was first brought into practice, Hatha Yoga was considered to be a life philosophy rather than a physical exercise. Although the Asana, or postures, were still utilized, they were only a fraction of the Yoga practice. The Yoga Sutras of Patanjali and the Hatha Yoga Pradipika are some of the original Yoga texts describing the philosophies and lifestyle of the practice. These texts provide the foundation for our modern day Yoga practice and are often referred to in classes, teacher training, workshops, and retreats.

A Hatha Yoga class is not a set flow. in fact, the class may not flow at all. Instead of threading poses together and working through transitional moves, the poses are done one by one with emphasis on alignment and breath. Of course, every teacher is different, and some teachers may “flow” a little more than others. The emphasis In Hatha Yoga, however, is in each individual pose. The postures are held for a few rounds of breath each. By holding the poses longer, the students can move deeper into the body.

Just because the poses are held longer does not necessarily mean Hatha is any easier. Holding poses can provide a different challenge entirely. Hatha provides a challenge for the stamina of both the body and mind. If you are interested in going to a Hatha class check the schedule at your local studio. Hatha is not the most popular style of Yoga in the west, but it is definitely still alive and well! Most studios offer a couple Hatha classes throughout the week at varying levels.

Ashtanga Yoga

Ashtanga Yoga is one of the most athletic styles of Yoga. In Ashtanga Yoga, the students practice a set sequence of poses flowing through Vinyasas between the right and left side. Students start with the Primary series, and when their teacher feels they are ready, they will learn the second, third and fourth series.

In a guided Ashtanga Yoga practice, there will be a teacher leading the pace of the class and taking students through the postures. However, in a Mysore style class, the students will flow through the practice on their own as the teacher observes and gives individual adjustments. This allows students to practice their own series in a group setting. No matter what series the students are working on, they will warm up with sun salutations. From there, each pose they do is held for five rounds of breath. When the students reach the closing sequence, they hold the poses for even longer, around fifteen to thirty rounds of breath.

The Ashtanga lineage is very traditional in its teachings. In fact, a legitimate Ashtanga teacher must have the gurus blessing in order to teach Ashtanga Yoga. This means traveling to Mysore India and practicing at the Shri K. Pattabhi Jois shala (or another accredited Shala) until there is enough proficiency to teach. Of course, not everyone can travel to India to learn. Teachers can also be certified through an apprenticeship under a teacher who has received the gurus blessing.

The Ashtanga method is a difficult strength-based practice but is achievable to all levels if taught correctly. There are many modifications of postures you can do in order to suit your body. If you are new to Ashtanga Yoga, try going to a led primary or half primary class. Most studios offer guided classes for those just starting out. Some Ashtanga studios even offer intro courses. These courses are usually taught in multiple classes. The teacher will break down the sun salutations, standing, seated and ending postures.

The popularity of Ashtanga Yoga is slowly growing in the west. Unfortunately, not everyone who teaches Ashtanga is properly certified to do so. Luckily, there are some great references to help you learn Ashtanga Yoga at home. David Swenson created an Ashtanga Manual that breaks down the poses in the primary and secondary series. Kino McGregor as created multiple videos online through YouTube as well as a Yoga website called Omstars. While these do not replace learning Ashtanga Yoga with a teacher in person, they can definitely aid you in your Ashtanga Journey and get you acclimated to the practice.

Vinyasa Yoga

Vinyasa Yoga is the most popular style of Yoga in the west today. Most studios in the United States are Vinyasa based studios. Vinyasa Yoga is known for its seamless sequencing. In a Vinyasa style class, the students link breath with movement almost like a dance. There are varying levels to Vinyasa classes and varying styles as well. Each style offers it’s own unique challenge to the body and mind.

Power Vinyasa

Typically, but not always, Power Yoga is taught in the Baptiste style. Baptiste Power Yoga focuses on five points; breath, gaze, core, heat, and flow.  A power Vinyasa class, whether it is Baptiste or not, is strength based. Focusing on building muscle and moving through advanced postures and sequences. A power class can vary once again depending on the teacher. Most teachers will offer a mixture of fast-paced flows, with strengthening holds to build heat in the body. It is also very common to have Power Yoga classes in the heat. Heat is one of the main factors in a Power Yoga class as heat both internal and external, detoxifies the body and improves elasticity in the muscles.

Slow Flow Vinyasa

A slow flow vinyasa class is a little softer and sweeter than a power flow. The poses are held a little longer, but there is still a flow with breath and movement. While many believe slow flows are easier than power flows, that’s not always the case. Moving slowly and with control can be difficult and utilize more muscular energy. Additionally holding poses for longer can present an even greater challenge for the mind.

A Typical Vinyasa Class

Your typical Vinyasa style class is usually a mix between a power flow and slow flow. There will be some faster-paced movements to build heat in the body. Then there will be some softer sweeter holds utilizing the heat created to move deeper into the poses. Every Vinyasa teacher brings their own personality to the table when they teach. Vinyasa is known to have creative sequencing and transitions, so each class and teacher offers something different. That is one of the main reasons Vinyasa is so popular. The style of practice is always evolving as more teachers are finding creative ways to weave poses together.

While I have only touched base on three different styles of Yoga, each one is unique in what they offer. Hatha is very traditional, less of a flow style practice. Poses are held for longer emphasizing breath and alignment. Ashtanga is a series of set sequences with a strict lineage of teachers in Mysore India. The classes are difficult, but offer more individual attention once you graduate from a guided class to a Mysore style class. Lastly, Vinyasa is the most popular in the west. Vinyasa offers the greatest variety for its students as teachers get to be truly creative in their sequencing. Vinyasa focuses on the breath with movement through transitions and postures.

Whether you are new to Yoga and don’t know what class to start with, or you’re a seasoned yogi looking for some variety, there are tons of options to choose from. Most studios offer a variety of classes throughout the week so you can taste test which ones you like. If you have heard of a style that I didn’t list, don’t worry! I have a few more posts planned out in regards to the different styles of Yoga. As I said, there’s just too many for one post.

Hope this was helpful. Leave a comment, or email me if you want me to include a specific style of Yoga for my next post!

Love and Light,

Sarah