Types of yoga asanas in 2024 – a complete guide
If someone asks you – how many types of yoga do you know of, what is your answer? People usually think that power yoga and normal yoga are the two types of yoga. But that’s not correct. There are 12 types of yoga and we’ll discuss each of them and the benefits of different types of yoga in this blog.
Types of asanas
Yoga encompasses a wide variety of asanas, or physical postures, each with its own unique benefits and purposes. Here are some common types of yoga asanas.
1. Standing Asanas
- Tadasana (Mountain Pose)
- Virabhadrasana I, II, III (Warrior Poses)
- Utthita Trikonasana (Extended Triangle Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
2. Seated Asanas
- Sukhasana (Easy Pose)
- Padmasana (Lotus Pose)
- Paschimottanasana (Seated Forward Bend)
- Baddha Konasana (Bound Angle Pose)
3. Balancing Poses
- Vrikshasana (Tree Pose)
- Bakasana (Crow Pose)
- Garudasana (Eagle Pose)
- Natarajasana (Dancer Pose)
4. Backbends
- Bhujangasana (Cobra Pose)
- Ustrasana (Camel Pose)
- Dhanurasana (Bow Pose)
- Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
5. Forward Bend Asanas
- Uttanasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Bend)
- Janu Sirsasana (Head-to-Knee Pose)
- Prasarita Padottanasana (Wide-Legged Forward Bend)
6. Twists
- Ardha Matsyendrasana (Half Lord of the Fishes Pose)
- Bharadvajasana (Bharadvaja's Twist)
- Marichyasana (Marichi's Pose)
- Parivrtta Trikonasana (Revolved Triangle Pose)
7. Inversions
- Sirsasana (Headstand)
- Sarvangasana (Shoulderstand)
- Halasana (Plow Pose)
- Pincha Mayurasana (Forearm Stand)
8. Supine Asanas
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Supta Virasana (Reclining Hero Pose)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Setu Bandhasana (Bridge Pose)
9. Core Strengthening Asanas
- Navasana (Boat Pose)
- Chaturanga Dandasana (Four-Limbed Staff Pose)
- Paripurna Navasana (Full Boat Pose)
- Plank Pose
10. Restorative Asanas
- Savasana (Corpse Pose)
- Balasana (Child's Pose)
- Viparita Karani (Legs Up the Wall Pose)
- Supta Baddha Konasana (Reclining Bound Angle Pose)
Types of Yoga
Given below is the list of 12 types of yoga and their benefits.
1. Hatha Yoga
Hatha is a general term that encompasses most physical styles of yoga. It involves a combination of postures (asanas), breathing techniques (pranayama), and meditation. It is the most commonly practiced yoga and involves different types of asanas and here are some of the main benefits –
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Physical Fitness:
Hatha yoga helps improve flexibility, strength, and balance. The various asanas work on different muscle groups, promoting overall physical fitness. -
Stress Reduction:
The emphasis on controlled breathing and mindfulness in Hatha yoga can help reduce stress levels. The practice encourages relaxation and can calm the nervous system. -
Improved Posture:
Hatha yoga often involves awareness of body alignment during poses, which can contribute to better posture. This awareness can extend to everyday activities, promoting a more upright and balanced posture. -
Strength Building:
Many Hatha yoga poses require the engagement of various muscle groups, contributing to increased strength. The practice can be adapted to different fitness levels, allowing individuals to progress at their own pace. -
Balance and Coordination:
Hatha yoga incorporates poses that challenge balance and coordination. This can improve proprioception (the body's awareness of its position in space) and enhance overall balance.
2. Ashtanga Yoga
Ashtanga is a vigorous and physically demanding style of yoga. It follows a specific sequence of postures, and practitioners progress through a series at their own pace. It is characterized by a continuous flow of movement, where each posture is linked with a specific breath pattern. It is known to be physically demanding and generates a lot of heat in the body which promotes detoxification with different types of asanas.
3. Vinyasa Yoga
Vinyasa, or flow yoga, links breath with movement. Poses are smoothly transitioned from one to another, creating a dynamic and continuous flow. Vinyasa Yoga places a strong emphasis on linking breath with movement. The teacher guides students to synchronize specific postures with inhales and exhales, creating a flowing and rhythmic practice. Many Vinyasa sequences include poses that engage the core muscles. This helps build strength, stability and supports the smooth flow from one pose to the next.
4. Iyenger Yoga
Out of different types of yoga, this form of yoga focuses on precise alignment and the use of props like straps, blocks, and bolsters to help achieve and hold postures with perfect alignment. The sequencing in Iyengar Yoga is thoughtfully designed to progress from simpler poses to more complex ones. This approach helps build strength, flexibility, and awareness gradually. It has a lot of varied types of asanas that can suit different fitness levels.
5. Restorative Yoga
Restorative yoga involves gentle poses with the support of props like blankets and bolsters. It aims to promote relaxation, reduce stress, and allow the body to rest and heal. Attention to breath is a key component of restorative yoga. Deep, mindful breathing is encouraged to help activate the parasympathetic nervous system, promoting a sense of calm and relaxation.
6. Kundalini Yoga
Kundalini Yoga classes typically involve a series of specific, dynamic, and repetitive exercises called kriyas. A kriya is a sequence of postures, breathwork, and sounds that work together to produce a particular effect on the mind and body. Kundalini aims to awaken the dormant energy at the base of the spine, often through a combination of postures, breathwork, chanting, and meditation. Chanting of mantras (sacred sounds or phrases) is an integral part of Kundalini Yoga that also has various types of asanas.
7. Yin Yoga
Yin yoga targets the connective tissues, such as ligaments and fascia, with poses that are held for longer durations. It is a slower-paced practice that enhances flexibility and cultivates a meditative mindset.
8. Bikram Yoga
Also known as hot yoga, Bikram yoga consists of a specific sequence of 26 postures (asanas) and two breathing exercises, and it is practiced in a room heated to a temperature of 95–108 degrees Fahrenheit (35–42 degrees Celsius) with a humidity of around 40%. The heat is intended to promote flexibility, detoxification, and increased circulation. The sequence of poses is designed to work on every part of your body.
9. Aerial Yoga
Aerial yoga involves performing yoga postures and various types of asanas in a suspended hammock. It combines traditional yoga with elements of aerial arts and acrobatics. Aerial yoga engages the entire body, incorporating elements of strength, flexibility, balance, and coordination. The instability created by the hammock challenges muscles and enhances core strength. Aerial yoga also encourages mindfulness and a deep connection between breath and movement.
10. Jivamukti Yoga
Jivamukti incorporates spiritual teachings, chanting, and meditation into a physical practice that often includes flowing sequences of postures. It is guided by five central tenets: Ahimsa (non-violence), Bhakti (devotion), Dhyana (meditation), Nada (sound), and Shastra (scripture). These tenets serve as the foundation for the practice and philosophy of Jivamukti. It incorporates different types of asanas like inversions, backbends, and arm balances. Chanting and music are an integral part of Jivamukti Yoga.
11. Kripalu Yoga
Kripalu emphasizes self-discovery, self-inquiry, and the cultivation of inner awareness. It encourages students to explore postures, breathwork, and meditation at their own pace. It is quite gentle and suitable for people of all fitness levels. Kripalu Yoga is often described in terms of three stages. In the first stage, practitioners focus on proper alignment and the physical aspects of the poses. The second stage involves holding postures for an extended period, fostering increased awareness. The third stage emphasizes meditation in motion, allowing the body to move spontaneously.
12. Power Yoga
Power yoga is a dynamic and fitness-focused style that combines strength-building poses with vigorous movement. It is often influenced by Ashtanga yoga. Power Yoga is known for its dynamic and energetic nature. The practice involves continuous movement, flowing from one pose to the next, creating a sense of fluidity and intensity. Since it is dynamic in nature, power yoga is known to provide cardiovascular benefits when done on a regular basis. It focuses on building strength in various muscle groups, including the core, arms, legs, and back. Power Yoga poses often involve holding challenging positions that require muscular engagement.
