What is the name of the pose above? What style of yoga is it? The answer to these questions seem simple, but they are not. In my previous What's in a (Yoga) Name? post, I offered some reflections on the styles of yoga I teach. This post provides further expands on yoga styles/yoga class types. Note that list below is non-exhaustive; I've added links for additional information.

• Hatha Yoga - Traditionally, "hatha" referred to any physical yoga. In the West, it has come to refer to slower yoga classes where static postures are held longer. This class style is ideal for beginners. In hatha yoga, the pose pictured above might be referred to as baddha konasana (Sanskrit), bound angle (the English translation), or cobbler's pose.

• Mindful Hatha Yoga - I refer to the style of yoga I teach this way to emphasize the slower nature of the practice combined with my emphasis on using the practice of physical postures to develop and enhance interoceptive (internal) awareness. My YouTube channel, Mindful Yoga with YogiBethC, focuses on this style and includes specific practices for mental health.

• Yin Yoga - Yin yoga features poses that are held for longer amounts of time (3-10 minutes is typical). The focus is on stretching deeper connective tissues (fascia, ligaments, tendons, and even joints) while relaxing larger muscles. Yin is practiced largely on the floor and primarily targets the hips, pelvis, and lower spine. To help students shift their mindsets for yin, some of the traditional hatha poses have different names - for example, the pose pictured above is "butterfly," and a lunge pose is "dragon." 

• Restorative Yoga - Restorative yoga is characterized by long holds of supported poses, often using props. Unlike with yin, there is no stretch in restorative yoga. The focus is on calming the nervous system in order to allow the body and mind to completely relax. A 1-hour restorative class will include very few poses (approximately 3-5).

• Myofascial or Ball Yoga - Like yin, a myofascial yoga class targets the connective tissues. In this type of practice, small balls (or other tools, such as foam rollers) are used to provide self-massage and to relieve tension in both the fascia and the muscles. Learn more about How to Use Myofascial Release Balls and/or try a practice from my Therapy Ball Self-Massage playlist on YouTube.

• Flow Yoga - Flow yoga classes offer a continuous flow of yoga poses, often synchronized with breath. A catch-all term for flow yoga is vinyasa yoga (vinyasa is translated as "to place in a special way"). Other types of flow yoga include hot yoga (performed in a heated room), power yoga (even faster-paced), Ashtanga yoga (a specific sequence of poses, with several different series), and Bikram yoga (a specific sequence performed in a heated room). Classes described as "slow flow" are generally more similar to hatha yoga but with include dynamic sequences performed at a slower pace.

• Other Styles - The above list includes some of the most common types of yoga found in yoga studios, but there are many others. This list of 14 Different Types of Yoga describes some additional styles and their benefits.

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