13 Types of Yoga: Which Yoga Style is Right for You?

types of yoga beginner's guide

Yoga, derived from the Sanskrit word “yuj,” meaning “yoke” or “union,” signifies the integration of mind and body to enhance one’s connection with their true nature. With a tradition spanning 5,000 years, yoga incorporates movement, awareness, and meditation in multifarious forms.

Over time, numerous types of yoga have emerged, with more than 10 styles being practiced today. From the ancient practice of hatha yoga to the modern acro yoga of the 21st century, the evolution of yoga since its inception in the 19th century has been marked by diversity.

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    This diversity in yoga styles has contributed significantly to its widespread acceptance. With a myriad of approaches available, there is something for everyone in the realm of yoga, offering various avenues for practice and exploration.

    Here are 13 popular types of yoga practiced around the world:

    1. Hatha yoga
    2. Ashtanga yoga
    3. Vinyasa yoga
    4. Iyengar yoga
    5. Hot yoga
    6. Kundalini yoga
    7. Restorative yoga
    8. Yin yoga
    9. Power yoga
    10. Sivananda yoga
    11. Aerial yoga
    12. Prenatal yoga
    13. Acro yoga

    The question that arises now is: how can you determine which yoga style is best suited for you?

    To assist you in your pursuit, we have compiled a list of the most common and popular yoga types taught in various yoga studios worldwide. In this forthcoming list, you can explore the benefits of each yoga style and gain a brief insight into the techniques taught in a typical yoga class.

    1. Hatha Yoga

    hatha yoga ha tha
    Image: fitsri

    Among modern yoga styles, hatha yoga is the oldest type which dates back to the 11th century BC in India. Swami Svatmarama is considered the founder of Hatha yoga and author of “Hatha Yoga Pradipika,” – the main text of the Hatha system of yogic methodology.

    The word “Hatha” derives its name from the Sanskrit word “ha” means sun and “ta” means moon. It implies hatha yoga means bringing balance between the sun and the moon energies of the body, or the Pingala and Ida Nadis in you.


    Hatha yoga is a gentle and integrative form of yoga. It focuses on static poses with conscious breathing and alignment. For beginners, hatha yoga classes are a good place to start yoga since they provide an easy and gradual approach to the basic yoga poses, different types of pranayama (breathing exercises) and meditation. Also, a beginner can touch the traditional aspect of yoga with the Hatha style.

    Traditional hatha yoga style is primarily concerned with mastery of the body. It assumes the fact one can control the mind only when the body is stable. And then only a state of spiritual perfection can be attained. Therefore, hatha yoga mainly focuses on the practice of asanas (physical postures).

    Sometimes asanas practice may require “force” to come and be in the posture. So hatha yoga is defined as ‘the yoga of force.’

    What to expect in a Hatha Yoga Class?

    While the length of each Hatha class varies based on the studio or instructor, most classes last 60 to 90 minutes. Typically, classes begin with an initial prayer chant, then moderate yoga warm-up exercises are practised. It leads to more physical postures, breath work (pranayama) and concludes with a brief moment of meditation.

    Hatha yoga includes a wide range of poses; from as simple as sitting cross-legged postures to advance balancing poses, there are 15 classical asanas mentioned in traditional hatha yoga. However, there are more poses and variations instructors generally incorporate into the regular yoga class. Despite its mild nature, it can be physically and psychologically demanding.

    All traditional practices of hatha yoga are not taught in a regular yoga class. In a hath yoga course, six main components of hatha yoga are taught:

    Benefits of hatha yoga

    • Focuses on spinal lengthening and strengthening
    • Builds core strength, flexibility, and range of motion of joints and muscles
    • Incorporating pranayama improves lung capacity and oxygen circulation
    • Promotes stability, balance, and a proper posture.
    • Boosts the immune system through proper circulation, detoxification, and nutrient absorption. 

    Hatha yoga style is good for beginners to build a foundation of basic poses and breathing exercises. Infact anyone who wants to maintain their physical and mental health but does not prefer rigorous gym workouts can go for hatha yoga.

    Hatha yoga is suitable for seniors as well, who want to maintain joint mobility and flexibility. Moreover, spiritual seekers can also practice hatha yoga in order to master raja yoga.

    2. Ashtanga Yoga

    Image: shutterstock

    Ashtanga yoga is one of the most practised and popular yoga styles around the world. It was developed by an Indian yoga guru Sri K. Pattabhi Jois in 1968. It’s also known as Astanga vinyasa yoga.

    Ashtanga is a rigorous, challenging, and fast-paced yoga style. It consists of six series or levels of asanas practice: primary series, Intermediate series and four advanced series. Asanas are performed in a sequence, are repetitive and one must be an expert at preceding level before moving on to the next. 

    Many modern yoga styles like power yoga, jivamukti yoga, and rocket yoga stem from the ashtanga yoga style. What makes ashtanga unique from other styles of yoga is it emphasizes linking breath with postures through flowing movements from one to another. It follows a fixed set poses sequence every time.

    Ashtanga yoga practice mainly comprises five key points;

    What to expect in an Ashtanga Yoga class?

    A typical ashtanga yoga class begins with an opening chant to offer gratitude to the lineage of the teachers and invoke the blessings of the sage Patanjali.

    Then it’s followed by five rounds of Sun Salutation A and five rounds of Sun Salutation B. The asanas that follow this warm-up are held for 5 to 8 breaths each.

    Each series of Ashtanga Yoga focuses on one category of asanas – the primary series also called ‘Yoga chikitsa’ has forward bends, the secondary series emphasizes backbends, and the advanced series uses arm-support and arm-balancing poses. A dynamic Vinyasa movement is incorporated between each pose to keep the body warm.

    If you’re attending a Mysore-style ashtanga yoga class, you will be practising the asana from memory with the teacher giving you hands-on adjustments in your poses whenever needed.

    At the end of the class, you will chant ashtanga closing mantra that marks the peaceful end.

    Benefits of Ashtanga Yoga

    • Enhances flexibility and strength
    • Boosts the immune system
    • Improves respiratory system and oxygen circulation
    • The process of detoxification is promoted by generating internal heat
    • It is one of the perfect ways to enhance your concentration and relieve stress
    • Helps in clearing the mind and building self-discipline

    The ashtanga yoga style is a good choice for people who aim for perfection in each yoga pose. Fitness freak people who enjoy cardio-style workouts can go for ashtanga style. It’s recommended to experienced practitioners who have built sufficient strength, stability, and flexibility.  

    3. Vinyasa Yoga

    Ashtanga Vinyasa yoga poses style
    In ashtanga vinyasa style, poses are practised with the flow of breath. Image: Shutterstock

    The Ashtanga lineage gave rise to Vinyasa Yoga. The word “vinyasa” comes from the Sanskrit verb nyasa, which means “to place,” and the prefix vi, which indicates “in a special way.”

    Vinyasa yoga is a more energetic form of yoga that incorporates a series of poses where each movement is synchronized with the breath. 

    The vinyasa flow emphasizes continuous movement or flows, Ujjayi breathing, and Bandhas for progressing from basic to advanced asanas.

    What to expect in a Vinyasa yoga class?

    A vinyasa class usually begins with a series of Sun Salutations to loosen up the body before moving on to more rigorous stretches at the conclusion. Vinyasa sessions typically include a range of postures or asanas such as twists, balancing poses, forward folds, inversions, and backbends while standing, seated, or supine. 

    Most sessions will proceed toward a “peak posture” through a series of exercises that gradually loosen the body. 

    The pattern of Vinyasa will vary based on your teacher however, students can expect to repeat the sequence several times in any Vinyasa session.

    Benefits of Vinyasa yoga

    • Builds muscle strength
    • Improves balance and stability
    • Promotes better oxygen and blood circulation
    • Increases cardiovascular strength
    • Boosts internal heat, detoxification, and metabolism

    Vinyasa yoga style is right fit for people who want to practice yoga in a more intense and vigorous way. It’s recommended for people who have already a decent fitness level, for example, runners or endurance athletes.

    Anyone who wishes to obtain a cardio and strength conditioning workout while doing yoga can choose the vinyasa style.

    4. Iyengar Yoga

    Image: shutterstock

    Iyengar yoga is a gentle form of hatha yoga that focuses on body alignment and precise techniques. It’s named after and developed by B. K. S. Iyengar in 1970s.

    This yoga type focuses on getting the body into the optimum alignment with the help of props like yoga blankets, blocks and straps being used to help students achieve appropriate posture. Instead of going swiftly from one pose to the next (like in vinyasa style), Iyengar yoga focuses on holding poses for extended periods. 

    Because of the helping props and slow, moderate pace, Iyengar yoga is not only beginner-friendly but also enables the elderly and disabled to participate.

    To avoid mistakes and injuries, it is also recommended that Iyengar yoga be done with the assistance of a certified instructor.

    Also read: Common Iyengar yoga poses with a chair

    What to expect in an Iyengar yoga class?

    Iyengar sessions are structured to focus on a certain region of the body, as well as specific motions and movements. 

    The class will often begin with a few moments of silence to prepare for the yoga. Following that, certain basic postures, often standing, are performed to mobilize, open, and energize the body. Props like straps, blankets, blocks, chairs, and wall ropes is frequently utilized to perform asanas while ensuring perfect body alignment.

    Inversions such as shoulder stand, handstand, forearm stand, and headstand are taught more frequently in Iyengar classes, particularly at the intermediate and advanced levels.

    The session will conclude with postures that are both restorative and energizing.

    Benefits of Iyengar Yoga

    • Improves flexibility and range of motion
    • Stretches, tones, and strengthens the muscles
    • Help relieve back and neck pains
    • Brings the focus around alignment of the spine
    • Corrects posture by reducing slouching and hunching 
    • Improves the immune system which prevents the onset of diseases and ailments
    • Increases awareness about the working of the body

    Iyengar yoga style is right for whom?

    • Anyone looking for a gentle yoga style
    • Who want precision in yoga poses
    • People who are suffering from back or neck pains
    • Ideal for beginners and elders
    • People who are recuperating from injuries

    5. Hot Yoga

    bikram vs. hot yoga
    Image: Shutterstok

    Hot yoga is popularized by a Indian yogi Bikram Choudhury in 1970s. He named this yoga style after his name, Bikram Yoga. However, today many yoga studios run hot yoga class different bikram yoga tradition.

    As name shows, hot yoga is a special yoga type where poses are performed in a fixed order at a room heated to 95 to 104 degrees Fahrenheit and 40% humidity. The room is maybe carpeted, with mirrors on the walls. The yoga postures of the pupils may not be adjusted by the instructor.

    Yoga studios using the generic term Hot yoga don’t utilize the set poses to keep a certain amount of flexibility in the sessions.

    It is advised to be sufficiently hydrated before hot yoga class as the hot and humid room causes excessive sweating.

    What to expect in Bikram/Hot Yoga class?

    You can anticipate a quicker warm-up in a hot yoga class as the hot environment of the studio takes less time to warm up your muscles. Then, you’ll be guided through a sequence of yoga poses. 

    If it is a traditional Bikram yoga style, you would be practicing the pre-determines 26 bikram yoga poses – 24 asanas and 2 pranayamas. In a generic hot yoga session, the yoga poses are determined by the instructor.

    The class is expected to last 60 to 90 minutes. The poses are practiced at a slow pace with a focus on stretching and alignment.

    Unlike other yoga courses when the instructor performs the moves, hot yoga instructors frequently instruct without performing them themselves.

    You’re frequently encouraged to enough time in Savasana at the end of each session.

    Benefits of Bikram/Hot Yoga

    • Enhances detoxification process
    • Aids in weight loss
    • Strengthens the lower body significantly
    • Builds flexibility, strength, and endurance
    • Improves respiratory functions
    • Faster relaxation and lengthening of the muscles

    Hot yoga style is right for whom?

    • If you like predictability in your sequence
    • You are a fitness enthusiast
    • Want to weight loss by burning calories

    6. Kundalini Yoga

    Kundalini yoga is a type of yoga which combines movement of repetitive poses, specific kriyas, breath (pranayama), meditation, and chanting. The aim of this yoga style is to raise the kundalini shakti which believed to lie coiled at the base of the spine.

    This yoga style was introduced to the west by Yogi Bhajan around 1969. Kundalini yoga is mainly known for the practice of specific kriyas for awakening kundalini shakti.

    Generally it’s performed wearing white clothes during the practice of kundalini yoga kriyas. Practitioners also wear white clothing with a white turban as white is a symbol of purity.

    Chanting mantra (Adi mantra or Sat Nam), singing, pranayama, and kriya or repetitious positions are all part of Kundalini yoga. Its purpose is to enhance your degree of self-awareness and consciousness as well as make your body stronger and more energized.

    Also read: Exploring Kundalini Yoga and the Tantra Philosophy

    What to expect in Kundalini Yoga class?

    A typical Kundalini yoga class begins with an opening mantra for tuning in. It is then followed up by a warm-up, where you practice pranayama (often Breath of Fire). You can also sometimes perform movements to loosen up your muscles.

    This leads to performing specific kriyas, the length, and intensity of which are determined by the instructor. Following the kriya, you perform some relaxing poses and meditation to bring in awareness and absorb the effects of the kriyas.

    The class ends with a closing mantra chant.

    The entire duration can last as long as 90 minutes with each kriya being performed twice.

    Benefits of Kundalini Yoga

    • Tone and strengthens the muscles
    • Breathing exercises help in controlling blood pressure and heart rate
    • Improves metabolism and digestion 
    • Enhances cognitive functioning
    • Boosts self-acceptance 
    • Helps in building a spiritual connection
    • Improves focus and mood while relieving anxiety and stress

    If you want spiritual practice with a physical workout, kundalini yoga is right fit you. It’s also good for anyone who is looking for meditative aspect of yoga for better emotional health.

    7. Restorative Yoga

    Restorative yoga is a slow-paced yoga style developed by Judith Lasater in 1970s. It emphasizes extended holds, quiet, and deep breathing practice. Restorative yoga “restores” the body’s parasympathetic nervous system function, which allows the body to relax, recover, and balance itself.

    Holding yoga poses for longer duration with the use of props is the uniqueness of restorative yoga style. It allows practitioners to open the body in a way that is conducive to healing, deep relaxation and recovery from illness or injury.

    Read more: Restorative yoga poses for beginners

    What to expect in Restorative Yoga class?

    Restorative classes are often limited so each person can get individual attention and support to ensure their safety and well-being.

    After you’ve set up a pose with all of your props, you’ll hold it for a long time, possibly as long as 10 or 20 minutes. You might even doze off however you’ll keep your attention on your breathing. 

    Due to this, the duration of a lesson, you can only do four or five poses in one restorative yoga session.

    While you’re at a yoga studio, the teacher will most probably play gentle background music and lower the lights.

    Benefits of Restorative Yoga

    • Activates the parasympathetic nervous system
    • Combat everyday stress, anxiety, tension
    • Helps in recovering from injury or illness
    • Promotes deep relaxation and sleep quality
    • Enhances the body’s potential for healing and balance
    • It helps to keep the nervous and immunity in check
    • Relieve common aches and pains, such as headaches and backaches
    • Helps release physical tension without causing pain

    The restorative yoga style is the right fit for you if you’re recuperating from an injury or illness. Generally, it is considered good for beginners and older people because of its gentler, relaxed, and slower-paced style. It allows the body and mind to completely rest and balance while actively doing yoga.

    8. Yin Yoga

    Yin Yoga is a slow and steady-paced meditative yoga style that focuses on connective tissues and is inspired by Chinese Taoist practices. It relaxes muscles by receptive holding through the use of props and seated postures rather than actively engaging them. 

    Yin yoga style is mainly known for holding sitting, reclining, or lying poses for extended durations with a focus on stretching and strengthening the connective tissues rather than the muscles. It’s different from restorative style in terms of purpose of holding the poses.

    In comparison to other yoga types, yin yoga poses are retained for a prolonged period. Rather than refining a posture or increasing muscle strength, your attention is on rest and surrender.

    The name of the poses are in English and some of them are quite similar to the hatha yoga poses.

    What to expect in Yin Yoga class?

    A typical yin yoga class will begin with some breathing exercises to help your body and mind relax. A yin yoga session consists of a sequence of long-held, passive grounding postures that primarily target the lower body — hips, pelvis, inner thighs, and lower spine. 

    For each pose, the instructor will show you how to use props like blocks, blankets, bolsters, sandbags, and cushions to keep yourself more comfortable.

    The postures can last up to five minutes, and in some cases even longer. Because you’ll be holding each pose for a long period, most beginner sessions will involve at least 5-6 poses.

    Beginners have the option of easing into their stance earlier if they are uncomfortable.

    Benefits of Yin Yoga

    • Reduces stiffness and lengthens the connective tissues
    • Enhances blood and oxygen flow in the body
    • Improves discipline, self-control, patience, and inner strength
    • Taps into the parasympathetic nervous system
    • Prepares the mind for meditation
    • Helps in bringing awareness to your body
    • Aids in de-stressing by calming our minds

    Yin yoga style is suitable for everyone from beginners in yoga to seniors. It provides low-intensity stretching to support injuries or any chronic health conditions. One who wants to regain joint mobility and deeper tissue massage after an injury can adopt this yoga style. It’s good for relaxing the body as well as calming the mind.

    9. Power Yoga

    Power yoga is a type of yoga which blends Ashtanga, Vinyasa, and aerobics exercises to create a sweat-inducing workout. Some of the athletic components of power yoga, as well as the flow between the poses, are derived from Ashtanga Yoga.

    This yoga style is fast-paced and vigorous, with rapid transitions from one posture to the next. You are, however, aware of the relationship between your breath and your body’s movement.

    What to expect in Power Yoga class?

    A warm-up will be performed before you begin practicing the power yoga poses. The poses can span from standing to forward bends, balancing, and advanced poses because there is no defined sequence. 

    The final pose, Savasana, should be held for 10 to 15 minutes to allow the body to relax.

    A power yoga class usually lasts 45-60 minutes, but it can last up to 90 minutes for skilled practitioners. The instructor is free to make changes to the structure based on their practitioners’ skills.

    Often, power yoga classes are heated, just like hot yoga, with fast-paced workout music playing in the background.

    Benefits of Power Yoga

    • Improves cardiovascular health
    • Tones and strengthens the muscles
    • Help you lose weight and lower your cholesterol levels
    • Better oxygen and blood circulation
    • Enhances flexibility and mobility of muscles and joints
    • Improve your stamina, endurance, resilience, and patience
    • Improves sleep quality and cognitive function

    The power yoga style is most suitable for you if you’re an athlete and fitness enthusiast. It may not be a good choice for beginners to start with power yoga, especially if one has not a decent level of fitness already. However, if you want to practice something intense and holistic instead of going to the gym, power yoga style is good to begin with.

    10. Sivananda yoga

    sivananda sun salutation

    Sivananda Yoga style was created and popularized by Swami Vishnudevananda, a student of Swami Sivananda. This yoga style has strong foundations in traditional yoga that pushes practitioners to advance in their pursuit of consciousness and understanding of the universal.

    The teachings of Sivananda yoga connect the practice with the raja yoga of the sage Patanjali and the Bhagavad Gita in addition to providing a comprehensive hatha yoga experience. By ensuring that the body maintains its vitality over time, the Sivananda yoga system seeks to reduce the risk of disease.

    In Sivananda yoga, the ancient wisdom of Yoga is synthesised into 5 basic principles according to modern people’s needs. These are called the Five Points of Yoga:

    • Proper Exercise (Asana)
    • Proper Breathing (Pranayama)
    • Proper Relaxation (Savasana)
    • Proper Diet (Vegetarian)
    • Positive Thinking (Vedanta) & Meditation (Dhyana)

    In addition to offering a foundation for moral behavior, Sivananda yoga style promotes fundamental awareness, self-transformation, and the practices to preserve prana (life energy).

    What to expect in a Sivananda yoga class?

    A 90-minute Sivananda yoga class consists of a thorough set of asanas and pranayamas that are always practised in a specific order. There are 12 basic asanas in Sivananda yoga that are generally performed in the class.

    A typical class begins with breathing exercises (Kapalabhati and Anuloma Viloma), followed by a few rounds of the Sun Salutation, along with the opening and closing prayers.

    This is followed by the Twelve Basic Poses, with Savasana being the final resting pose.

    To account for physical capability or time limitations, the basic sequence might be tweaked. Variations of these poses can be taught once the student has mastered 12 basic postures.

    Benefits of Sivananda yoga

    • Prevents respiratory issues
    • Strengthens and tones the muscles
    • Improves flexibility of the spine
    • Promotes positive thinking
    • Boosts the immune system

    Sivananda yoga is good for beginners as it focuses on mastering the 12 basic asanas first. It’s also the right choice for seniors because it provides gentle stretching to muscles, joints, ligaments, and tendons. It helps maintain seniors’ joint mobility. With a combination of pranayama, meditation, and a healthy diet, one can focus on overall well-being.

    11. Aerial yoga

    Aerial yoga, as the name sounds, is a unique style of yoga in which instead of performing yoga poses on a mat performed on silk hammock or sling that is suspended from the ceiling. It’s also anti-gravity yoga.

    Christopher Harrison, a gymnast, invented and popularised the aerial yoga style.

    Most of the postures used in aerial yoga may resemble those used in regular yoga, but they have been modified to maintain the pose on a fabric suspended from the ceiling.

    Read more: Beginner’s tips to start aerial yoga

    What to expect in an Aerial yoga class?

    Aerial yoga classes generally do not have many students, mostly the class size is under 10. This is because you would need space to mode your limbs when hanging from a fabric. 

    At the beginning of the class, your instructor may go through safety precautions and the proper way to change poses while in and out of the fabric.

    It’s also important to keep in mind that you might not get to perform poses on the fabric on the first day. Getting acquainted with your instructor and going over the fundamentals of the equipment may be part of your first aerial yoga class. 

    New students are typically required to complete beginning aerial yoga lessons at studios as well.

    Based on the expertise level and type of the class, the poses can range from being focused on building strength, flexibility, and agility to being restorative and slow-paced. A general aerial yoga class can last up to 90 minutes.

    Benefits of Aerial Yoga

    • Helps with spinal decompression
    • Enhances flexibility and strengthens the muscles
    • Enhances core strength
    • Can aid with calorie burning and weight loss
    • Improves blood circulation to the brain
    • Boosts oxygen circulation in the body
    • Promotes better concentration and focus

    The aerial yoga style may be right for you if you’re experiencing back pain and can’t do traditional yoga poses on mat. In this yoga, hammock allows you to sink deeper in pose and under the influence of gravity less pressure is placed upon your joints and spine.

    While aerial yoga can be practised by everyone, irrespective of their prior experience with yoga there are certain limitations to it. If you suffer from any heart condition, motion sickness, blood pressure issues, vertigo, or vision issues, you should first consult your doctor.

    Pregnant women should completely avoid aerial yoga practice till they are completely healed and recovered.

    12. Prenatal yoga

    prenatal yoga
    Image: Canva

    To prepare for labour and have a healthy baby, prenatal yoga is a wonderful practice to do during your pregnancy. It keeps the body flexible throughout pregnancy. Additionally, it aids in postpartum recovery for expectant mothers.

    Prenatal yoga type is regarded as a beneficial mind-body exercise that combines asanas, breathing exercises, and meditation meant to reduce stress, build physical strength, and soothe the nervous system.

    If your gynaecologist approves, you can begin prenatal yoga in your first trimester. It helps lessen pregnant symptoms like nausea and backaches if you do it correctly.

    To suit the numerous adjustments and conditions imposed on a pregnant woman’s body, several poses are modified. While other poses have slight modifications, some are completely eliminated.

    What to expect in a Prenatal yoga class?

    Since pregnancy is a delicate matter for both the mother and fetus, you will be using a lot of props for support such as blocks, cushions, bolsters, blankets, etc.

    The session usually starts with the introduction of each participant followed by a brief interval of contemplative introspection and relaxation. To prepare your muscles and joints for class, you’ll gradually get your body moving.

    You are then instructed to practice a gentle vinyasas flow which will target the chest, hip, pelvic and abdominal regions. You will also be performing some stretches further lengthen and relax your muscles and end the session with a savasana.

    Throughout the practice, you’ll be urged to concentrate on taking deep, calm breaths through your nose.

    The savasana will also be modified based on the stage of pregnancy.

    Benefits of Prenatal yoga

    • Prepares you physically and mentally for childbirth
    • Keeps your body fit and healthy
    • Reduces morning sickness, cramps, swelling, and stress
    • Controls high fluctuations of blood pressure
    • Lowers the risk of disorders and diseases for fetus and mother
    • Improves quality of sleep

    As the name suggests, prenatal yoga is beneficial for expectant mothers. Even though it is beneficial, pregnant women should keep in mind to not overdo the practice in the 1st trimester. In the initial stages, it is meant for acquainting the body and relaxing as much as possible to sustain the hormonal changes.

    13. Acro yoga

    Acro yoga blends the exercises, strategies, and health advantages of Vinyasa and Hatha yoga with acrobatics that is not only beneficial for increasing muscle strength and flexibility but also therapeutic.

    Jason Nemer and Jenny Sauer-Klein, who established AcroYoga International in 2003, popularised the present Acro Yoga jargon and usage. 

    Later, they created a training course to teach yoga instructors the proper techniques for teaching Acro Yoga to their students all around the world.

    Acro yoga is a style of yoga that requires two individuals to execute it, therefore it calls for a lot of trust, flexibility, strength, and balance. The base and flyer are the two primary roles in acro yoga. The spotter, who is also a crucial part of acro yoga but is not actively involved, is the third element.

    Read more: Partner yoga pose for two persons

    What to expect in an Acro yoga class?

    Be ready to perform some warm-ups and communication exercises before you start with the actual class. This is done to foster trust between the partners and get you mentally ready for the session.

    In order to foster dialogue and open people up to one another, a circle ritual is done.

    Everyone then performs warm-up exercises like stretching to get their muscles ready for the upcoming pushes and pulls.

    The next step is to select a partner with whom to perform some asanas and stretches. Partner flow is the term for this. It is carried out to promote communication and foster a relationship of trust with them. You also perform some inversions, which will raise the level of trust even higher.

    The instructor will next guide you while you execute the acro yoga poses according to your degree of experience.

    Benefits of Acro yoga

    • Lengthens the spine.
    • Helps the back muscles to become stronger.
    • The cardiovascular system is improved.
    • Improved flexibility owing to stronger joints, muscles, and muscles.
    • Enhancing the flow of blood and oxygen to your brain while inversions.
    • Become more self-controlled.
    • Increase your level of professionalism.

    Acro yoga style is good for couples, partners or two people who want to practice yoga together with the help of each other. One must have a certain level of proficiency in order to acro yoga poses, so this yoga style is not for absolute beginners.

    People who suffer from cardiovascular issues, vertigo, high blood pressure, or joint problems should avoid doing acro yoga. Also, this yoga style is not for elderly people and pregnant women.


    The many yoga types have their uniqueness and benefits. It is now time to determine which yoga style suits your needs. It is always beneficial to first learn some basic yoga poses and founding philosophies to understand the yoga poses. 

    Be it traditional hatha yoga, modern power yoga, or relaxing restorative yoga, you are bound to achieve overall mental and physical well-being.


    1. Ryoji kin December 17, 2018
      • Sanjay December 19, 2018
    2. Eiko Yabuki December 17, 2018
      • Sanjay December 21, 2018

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