YOGA STYLES GUIDE · HONG KONG

A Full Guide to 15 Yoga Styles

Hatha · Yin · Ashtanga · Vinyasa · Iyengar · Bikram · Aerial

From the oldest Hatha Yoga to modern Aerial Yoga — find the yoga path that truly suits you.

“Yoga began in India and has grown over 5,000 years into many different systems.
Each style has its own focus and way of practice.”

Hatha ｜ Yin ｜ Ashtanga ｜ Vinyasa ｜ Iyengar ｜ Jivamukti ｜ Universal ｜ Bikram ｜ Kundalini ｜ Aerial ｜ Baptiste Power ｜ Kripalu ｜ Anusara ｜ Restorative ｜ Integral

1. Hatha Yoga

Hatha Yoga is one of the oldest and most common yoga systems. “Ha” is linked to the sun and action. “Tha” is linked to the moon and calm. Hatha Yoga is about bringing these opposite energies into balance.

Modern Hatha usually combines poses, breath work, and meditation to support balance in body and mind. It is often the best place to start because the pace is more steady and easier to follow.

2. Yin Yoga

Yin Yoga is a quiet practice built on Chinese meridian ideas and yoga poses. It uses long holds to work more deeply into the body, especially the connective tissues and joints.

It was developed by Paul Grilley and later shaped further with Sarah Powers. It is especially helpful for people who feel stiff, stressed, or overworked.

3. Ashtanga Yoga

Ashtanga is a strict and powerful yoga system. It follows set pose sequences, linked by breath and movement. It is physically demanding and asks for discipline, stamina, and steady practice.

It was taught by T. Krishnamacharya and later spread widely by K. Pattabhi Jois. Classes can be long and strong.

4. Vinyasa Yoga

Vinyasa grew partly out of Ashtanga, but is more flexible and easier for many people to enter. It links movement with breath in a flowing way, almost like moving meditation.

It can improve strength, stamina, flexibility, balance, and focus. It usually moves faster than Hatha.

5. Iyengar Yoga

Iyengar Yoga is known for precise alignment and smart use of props such as blocks, straps, blankets, and bolsters. It is one of the clearest and safest ways to study yoga alignment in depth.

It was developed by B.K.S. Iyengar, one of the most influential yoga teachers in modern history.

6. Jivamukti Yoga

Jivamukti was founded in New York by David Life and Sharon Gannon. It mixes poses with chanting, philosophy, music, meditation, and spiritual themes.

Classes often have a strong theme and a lively energy.

7. Universal Yoga

Universal Yoga was created by Andrey Lappa as a more complete system. It combines poses, breath work, visualisation, chanting, and yoga nidra into one wider method.

It aims to support the body, energy, emotions, mind, and deeper inner life together.

8. Bikram Yoga

Bikram Yoga is practised in a very hot room and follows a fixed set of 26 poses. The heat can increase sweating and may help some students feel more open in the body.

It can feel intense, so it is not suitable for everyone.

9. Kundalini Yoga

Kundalini Yoga is often called a yoga of awakening. It uses breath work, repetitive movement, chanting, mudras, meditation, and energy-focused practice.

Compared with many other styles, it is more strongly focused on energy and consciousness.

10. Aerial Yoga

Aerial Yoga uses a hammock or silk to support the body off the ground. This can make inversions more accessible and can feel playful, spacious, and freeing.

For some people, it also helps release pressure in the spine.

11. Baptiste Power Vinyasa

Baptiste Power Yoga is a strong, heated, athletic style linked to Baron Baptiste. It blends heat, breath, flow, gaze, and core control.

It is designed to build strength, stamina, and mental toughness.

12. Kripalu Yoga

Kripalu is a gentle and compassionate form of Hatha Yoga. It focuses on awareness, self-acceptance, and healing rather than performance.

It often feels welcoming for people who do not like pressure or comparison.

13. Anusara Yoga

Anusara means moving with grace. It grew out of Vinyasa and Iyengar influences and is known for combining alignment principles with a positive philosophical tone.

It is both creative and structured, with clear body actions.

14. Restorative Yoga

Restorative Yoga is a deeply calming practice. It uses seated, lying down, and reclined poses supported by props such as bolsters, blankets, and pillows.

Poses are held for a long time so the body can fully let go and recover.

15. Integral Yoga

Integral Yoga is a gentle, complete practice that aims to join poses, breath, deep relaxation, meditation, and philosophy into one path.

Rather than focusing only on physical exercise, it emphasises a more whole-life approach to yoga.

Q1. Which yoga style is best for beginners?

A good place to start is usually Hatha Yoga or Iyengar Yoga. Both move at a slower pace and focus on breath and alignment, which helps build a safe base.

Q2. What is the difference between Hatha and Vinyasa?

Hatha is slower and usually holds each pose longer, with more attention on breath and alignment. Vinyasa moves more continuously from one pose to another with the breath. In simple words: Hatha is more like still sculpture, Vinyasa is more like moving dance.

Q3. Which style is good for stress and poor sleep?

Yin Yoga and Restorative Yoga are often the best choices. They are slower, quieter, and more calming for the nervous system.

Q4. Which style is better for fitness and sweating?

Vinyasa, Ashtanga, Baptiste Power, and sometimes Bikram usually offer a stronger workout feel.

Q5. Do I need to choose only one yoga style?

Not at all. Many people combine styles. For example, you may do Hatha or Vinyasa for movement, and Yin or Restorative for balance and recovery.

FIND YOUR PRACTICE

Not sure which style suits you?

Yoga Refine offers different styles including Hatha, Vinyasa, Yin, Aerial, Restorative, and more. Small classes help you explore safely and find what fits your body and life.

2 minutes from Causeway Bay MTR · Small-group teaching · Yoga Alliance recognised

FORALLYOGA · YOGA REFINE

4/F, 17 Yun Ping Road, Causeway Bay · +852 6104 0100
forallyoga.com