{"id":42234,"date":"2021-11-02T00:15:02","date_gmt":"2021-11-02T04:15:02","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=42234"},"modified":"2026-03-18T14:23:24","modified_gmt":"2026-03-18T18:23:24","slug":"yoga-for-beginners-kundalini-yin-bikram","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/yoga-for-beginners-kundalini-yin-bikram\/","title":{"rendered":"The Beginner\u2019s Guide to Every Type of Yoga Out There"},"content":{"rendered":"

\"\"<\/a><\/p>\r\n

You\u2019ve decided to finally start doing yoga<\/a>\u00a0\u2014\u00a0but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what\u2019s the difference between hot yoga<\/a> and Vinyasa<\/a>? The array of options can be enough to scare newbies off the mat for good.<\/p>\r\n

But here\u2019s why you shouldn\u2019t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced<\/a>, says Nikki Vilella<\/a>, yoga teacher and studio director at Kula Williamsburg and Kula Soho. \u201cTry a few different studios, teachers and styles. Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice,\u201d says Vilella. \u201cThe first day you don\u2019t like a class shouldn\u2019t be a reason to bolt and try something new.\u201d<\/p>\r\n

RELATED:<\/strong> The 11 Best Yoga Apps to Get Fit on the Cheap<\/a><\/p>\r\n

Yoga<\/a> isn\u2019t necessarily a \u2018one-size-fits-all\u2019 practice, either. Different types of yoga might be best for different people. \u201cA 20-year-old and a 70-year-old probably don\u2019t need the same things,\u201d Vilella says. \u201cSomeone who is hyper-mobile<\/a> and flexible doesn\u2019t need the same thing as someone who\u2019s muscular and stiff<\/a>.\u201d<\/p>\r\n

So with all the choices out there, where do you start? Don\u2019t lose your ujjayi breath (that\u2019s yogi speak for calming inhales and exhales<\/a>). We\u2019ve got your definitive list of classes that specialize in yoga for beginners \u2014\u00a0plus tips for identifying the style you might like best.<\/p>\r\n

Yoga for Beginners: The 9 Types You Need to Know\u00a0<\/strong><\/h3>\r\n

\"\"<\/a><\/p>\r\n

1. Hatha Yoga<\/strong><\/h3>\r\n

It\u2019s all about the basics in these slower moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga<\/a>. However, the Sanskrit term \u201chatha\u201d actually refers to any<\/em> yoga that teaches physical postures<\/a>. \u201cIt\u2019s a practice of the body, a physical practice that balances these two energies. So, in reality, it is all<\/em> hatha yoga,\u201d Vilella says.<\/p>\r\n

Best for: <\/strong>Beginners. Because of its slower pace, hatha is a great class if you\u2019re just starting your yoga practice.<\/p>\r\n

RELATED:<\/strong> Hatha Yoga: The Best Workout for Your Brain?<\/a><\/p>\r\n

\"\"<\/a><\/p>\r\n

2. Vinyasa Yoga
<\/strong><\/h3>\r\n

Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. In most classes, you won\u2019t linger long in each pose and the pace can be quick, so be prepared for your heart rate<\/a> to rise. Teachers will often pump music, matching the beats to the sequences of the poses.<\/p>\r\n

Best for:<\/strong> HIIT<\/a> lovers. Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes<\/a> are also drawn to Vinyasa class because of the continuous movement.<\/p>\r\n

\"\"<\/a><\/p>\r\n

3. Iyengar Yoga
<\/strong><\/h3>\r\n

Here you\u2019ll get nit-picky about precision and detail, as well as your body\u2019s alignment<\/a> in each pose. Props, from yoga blocks<\/a> and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time. If you\u2019re new to Iyengar, even if you\u2019ve practiced other types of yoga<\/a>, it\u2019s good to start with a level one class to familiarize yourself with the technique.<\/p>\r\n

Best for: <\/strong>Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you\u2019ll love Iyengar \u2014\u00a0teachers share a wealth of information during class. Iyengar can also be practiced at any age and is great for those with injuries<\/a> (though you should consult with a doctor first).<\/p>\r\n

RELATED:<\/strong> 5 Surprising Health Benefits of Yoga<\/a><\/p>\r\n

\"\"<\/a><\/p>\r\n

4. Ashtanga Yoga
<\/strong><\/h3>\r\n

If you\u2019re looking for a challenging yet orderly approach to yoga<\/a>, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you\u2019ll flow and breathe through each pose to build internal heat. The catch is that you\u2019ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes (a subset of Ashtanga) require you to perform the series on your own. (But don\u2019t worry \u2014 there will always be a teacher in the room to offer assistance if you need it.)<\/p>\r\n

Best for:<\/strong> Type-A folks. If you\u2019re a perfectionist, you\u2019ll like Ashtanga\u2019s routine and strict guidelines.<\/p>\r\n

\"\"<\/a><\/p>\r\n

5. Bikram Yoga<\/strong><\/h3>\r\n

Prepare to sweat: Bikram consists of a specific series of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios practice the same 90-minute sequence so you\u2019ll know exactly what to do once you unroll your mat. Remember, the vigorous practice combined with the heat can make the class feel strenuous. If you\u2019re new to Bikram, take it easy: Rest when you need to and be sure to hydrate beforehand<\/a>.<\/p>\r\n

Best for:<\/strong> People who gravitate toward a set routine. Those who are newer to yoga might like Bikram because of its predictable sequence.<\/p>\r\n

RELATED:<\/strong> How to Get the Benefits of Hot Yoga \u2014\u00a0Without Passing Out<\/a><\/p>\r\n

\"\"<\/a><\/p>\r\n

6. Hot Yoga
<\/strong><\/h3>\r\n

Hot yoga<\/a> is similar to Bikram in that it\u2019s practiced in a heated room. But teachers aren\u2019t constrained by the 26-pose Bikram sequence. While the heat will make you feel like you can move deeper<\/a> into some poses compared to a non-heated class, it can be easy to overstretch, so don\u2019t push beyond your capacity.<\/p>\r\n

Best for:<\/strong> Hardcore sweat lovers<\/a>. If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class.<\/p>\r\n

\"\"<\/a><\/p>\r\n

7. Kundalini Yoga
<\/strong><\/h3>\r\n

This physically and mentally challenging practice looks very different from your typical yoga class. You\u2019ll perform kriyas \u2014 repetitive physical exercises coupled with intense breath work \u2014 while also chanting, singing and meditating<\/a>. The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness.<\/p>\r\n

Best for:<\/strong> People looking for a spiritual practice. Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work<\/a>, meditation<\/a> and spiritual energy.<\/p>\r\n

RELATED:<\/strong> 7 Ways to Carve Out Time to Meditate<\/a><\/p>\r\n

\"\"<\/a><\/p>\r\n

8. Yin Yoga
<\/strong><\/h3>\r\n

If you want to calm and balance your body and mind, this is where you\u2019ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga<\/a> poses are held for several minutes at a time. This meditative practice<\/a> is designed to target your deeper connective tissues and fascia<\/a>, restoring length and elasticity. You\u2019ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked.<\/p>\r\n

Best for: <\/strong>People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible (you might overdo it in some poses) or anyone who has a connective tissue disorder.<\/a><\/p>\r\n

RELATED:<\/strong> 5 Yin Yoga Poses Every Runner Should Do<\/a><\/p>\r\n

\"\"<\/a><\/p>\r\n

9. Restorative Yoga
<\/strong><\/h3>\r\n

While it may feel like you\u2019re not doing much in a restorative yoga class<\/a>\u2026that\u2019s the point. The mellow, slow-moving practice with longer holds gives your body a chance to tap into your parasympathetic nervous system, allowing you to experience deeper relaxation<\/a>. You\u2019ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose.<\/p>\r\n

Best for:<\/strong> Everyone. In particular, it\u2019s a good yoga practice for anyone who has a hard time slowing down, who has experienced insomnia<\/a> or who struggles with anxiety<\/a>. It\u2019s also great for athletes on recovery days<\/a>.<\/p>\r\n

Ready to try yoga? Head to DailyBurn.com<\/a> for a free 30-day trial.\u00a0<\/strong><\/p>\r\n

Read More
<\/strong>50 Resources\u00a0to Step Up Your Yoga Game<\/a>
8 Yoga Poses to Help Ease Lower Back Pain
<\/a>Are You Doing These Yoga Poses All Wrong?<\/a><\/p>\r\n\r\n\r\n

Originally published August 2015. Updated September 2017 and November 2021<\/em><\/p>\r\n\r\n\r\n\r\n

All images via Shutterstock<\/em><\/p>\r\n\r\n\r\n

Frequently Asked Questions<\/h2>\r\n\r\n

What type of yoga is best for beginners?<\/h3>\r\n

Hatha yoga and Vinyasa yoga are generally considered the best styles for beginners. Hatha focuses on holding individual poses with an emphasis on alignment and breathing, which gives beginners time to learn proper form. Vinyasa links poses together in flowing sequences, building coordination and body awareness. Both styles offer modifications for every fitness level. Daily Burn\u2019s streaming yoga programs include beginner-specific classes with certified instructors who guide you through proper alignment. For flexibility preparation before starting yoga, try our morning stretching routine<\/a>.<\/p>\r\n\r\n

How often should beginners do yoga?<\/h3>\r\n

Beginners should aim for 2-3 yoga sessions per week, allowing rest days between sessions for your body to adapt. Each session can be 20-45 minutes depending on your schedule. Consistency matters more than frequency \u2014 three 20-minute sessions weekly will produce better results than one 90-minute session. As you build flexibility and strength over 4-6 weeks, you can add sessions or increase duration. On non-yoga days, complement your practice with walking<\/a> or bodyweight strength training<\/a>.<\/p>\r\n\r\n

Can you do yoga at home without an instructor?<\/h3>\r\n

Yes \u2014 home yoga is effective and increasingly popular. Streaming platforms like Daily Burn offer instructor-led yoga classes you can follow from your living room, providing the guidance of a teacher without the commute or studio cost. If you\u2019re practicing without any instruction, start with basic poses (mountain pose, downward dog, warrior I, child\u2019s pose) and focus on alignment over depth. Supplement your yoga with proper stretching techniques<\/a> to build the flexibility that supports your practice.<\/p>","protected":false},"excerpt":{"rendered":"

Don\u2019t know your Ashtanga from your Vinyasa, Kundalini or Yin? Here\u2019s what you need to know about some of the most popular types of yoga out there.<\/p>\n","protected":false},"author":41,"featured_media":67571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,19],"tags":[289,265,56,173,145,341,355,286],"class_list":["post-42234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-yoga","tag-exercise","tag-fitness-class","tag-group-fitness","tag-meditation","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=42234"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42234\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67571"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=42234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=42234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=42234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}