Studio timetables list styles as if everyone knows the difference. In practice the same name can mean different things at different studios, and the teacher matters as much as the label.
This guide describes what each common name usually signals about pace, props, heat and structure, so you can choose a first class and know what to ask. It is a guide to class formats, not a claim that any style treats a health condition.
Hatha
On many timetables, hatha signals a slower class that teaches basic poses and breathing, often holding each pose for a few breaths with pauses between. It is frequently described as a gentle introduction and as the foundation of many modern styles. Because the word is used broadly, ask how fast the class moves.
Vinyasa or flow
Vinyasa classes link poses together in a continuous sequence, usually moving with the breath. Classes vary a lot between teachers, from gentle flows to fast, demanding sessions. If you are new, look for classes labelled beginner, gentle or slow flow.
Ashtanga
Ashtanga follows set series of postures in a fixed order and is generally fast and vigorous. Its structure suits people who like repetition, but it is physically demanding for a first class unless the studio offers a dedicated introductory session.
Iyengar
Iyengar yoga emphasises precise alignment, holds poses for longer, and uses many props such as blocks, straps, blankets and chairs. Classes tend to involve detailed verbal instruction. Many beginners find it a clear way to learn the shape of poses.
Yin and restorative
Both are slow, but they are not the same. Yin classes hold mostly seated or lying postures passively for several minutes each; you may feel a strong stretch. Restorative classes use bolsters, blankets and blocks to support the body fully so that holds feel easy and restful. Both suit people who want a quiet practice; restorative usually asks less physically.
Hot yoga
Hot yoga takes place in a heated room; some formats follow a fixed sequence in a room heated to around 40 degrees Celsius. The US National Center for Complementary and Integrative Health notes that hot yoga has special risks related to overheating and dehydration and advises avoiding it during pregnancy. If you want to try it, choose a later class once you know the basics, drink water, and leave the room if you feel dizzy or unwell.
Other labels you may see
Names vary between studios; the class description is more reliable than the label.
- Gentle, beginner, foundations or level 1: usually the best first choice regardless of style.
- Power yoga: a vigorous, often vinyasa-based class.
- Kundalini: combines breathing, chanting, meditation and movement, with less emphasis on holding poses.
- Chair yoga: poses adapted to sitting on or holding a chair.
- Yoga nidra: a guided relaxation practice done lying down rather than a posture class.
Choosing your first style
Match the style to what you want from the first few weeks.
- Want to learn poses clearly: Iyengar or a beginner hatha class.
- Want to move and sweat: a beginner or slow vinyasa class.
- Want to rest and unwind: restorative.
- Like routine and structure: a dedicated introductory Ashtanga class.
- Have a health condition, are pregnant, or are older: talk to your health care provider and the instructor before choosing, as NCCIH advises.
Questions to ask a studio
A good studio will answer these quickly and honestly.
- Is this class suitable for someone who has never done yoga?
- How fast does it move, and are poses held or flowing?
- Is the room heated?
- Are props provided, and will the teacher show how to use them?
- Can I tell the teacher about an injury before class?
Sources & further reading
- NCCIH: Yoga—Effectiveness and Safety
Description of yoga's components; hot yoga overheating/dehydration risks and pregnancy caution; talk with providers and instructor.
- Medibank: Which style of yoga is best for you?
General descriptions of hatha, Ashtanga, vinyasa, Iyengar, hot, kundalini and yin formats (2020).