Types of Yoga: Hatha, Vinyasa, Yin and Ashtanga. Which is yours?
Each style of yoga has a different rhythm, intention and purpose. Discover the differences and find the practice that best suits you right now.
One of the most common questions for those beginning to explore yoga is also one of the most honest: what’s the difference between all these styles? Hatha, Vinyasa, Yin, Ashtanga: the names show up in class schedules, on social media, in wellbeing podcasts. But what sets each one apart, in practice?
The answer isn’t simple, because yoga is vast. But it’s possible to draw a clear map and work out which style best aligns with what you’re looking for now, at this point in your life.
Hatha, Vinyasa, Yin and Ashtanga: what sets them apart
Hatha Yoga
Hatha Yoga is, broadly speaking, the branch of yoga that works through the physical body. Almost all the styles we practise in the West today, including Vinyasa and Ashtanga, are technically forms of Hatha. When a class is advertised as “Hatha”, it usually means a slower practice, with postures held for longer and an emphasis on conscious breathing and alignment.
In a Hatha class, there’s room to understand each posture in detail: how to place your feet, where to direct your gaze, how to engage the core without blocking the breath. It’s an excellent style for beginners, but equally rich for experienced practitioners who want to deepen their practice from the roots.
“Hatha is the foundation. There is no fluid Vinyasa without understanding the alignment you learn in Hatha.”
Vinyasa Yoga
Vinyasa is the most dynamic and creative style of yoga. The Sanskrit word vinyasa literally means “to place in a special way”. That’s what defines this style: the postures link together in continuous flow, synchronised with the breath. Each inhale and exhale corresponds to a movement. The result is a practice with something of a dance about it: fluid, rhythmic, present.
There’s no fixed sequence in Vinyasa. Each teacher builds their class in a unique way, which makes this style very varied. There are gentle, meditative Vinyasa classes; there are intense, challenging ones. The common thread is always the connection between movement and breath.
Yin Yoga
Yin Yoga is, in many ways, the opposite of Vinyasa. The postures are held for 3 to 5 minutes (or more), in silence, with the body completely relaxed, without engaging the muscles. The aim is not to work the muscle tissue, but the deep connective tissues: fascia, ligaments, joint capsules. It’s a practice that acts on the deepest layers of the physical body and of the psyche too.
Staying 4 minutes in an apparently simple posture, doing nothing, can be the greatest challenge yoga poses. The mind resists. Body memory rises to the surface. Yin invites us to observe all of that without reacting. And that is precisely the training.
“Yin is not passive. It is the most active practice of all — it’s just that the work happens on the inside.”
Ashtanga Yoga
Ashtanga Yoga is a codified, precise style developed by the master K. Pattabhi Jois in Mysore, India. It is based on fixed series of postures always practised in the same order. The practice is energising, demanding and transformative, and its power lies precisely in repetition: by practising the same sequence day after day, the body evolves and the mind learns to be present in what it already knows.
In the Ashtanga tradition, the practice is done 6 days a week, in the morning, before any other activity. Ujjayi breathing, the bandhas (energy locks) and the drishti (point of visual focus) are the three pillars that structure the whole practice.
Other styles worth knowing
The map of yoga is broader than these four styles. Kundalini combines movement, chanting, pranayama and meditation in a highly energetic, spiritual practice. Restorative uses props (bolsters, blankets, blocks) to fully support the body in postures held for 10 to 20 minutes, and is especially useful for recovery and rebalancing the nervous system. Yoga Nidra is a guided meditation practice in savasana that induces a state of consciousness between sleep and wakefulness, with profound benefits for the nervous system.
At BeYoga School, classes mostly cover Hatha and Vinyasa, with regular Yin and Restorative sessions. The 200h teacher training includes all these styles, giving trainees a complete, well-grounded foundation.
About Yoga styles and practice
What’s the best style of yoga for beginners?
Hatha Yoga is often recommended for beginners, because the slower pace lets you learn alignment and breathing in detail. That said, a gentle Vinyasa class is also accessible to beginners. The important thing is to start in a class advertised as “all levels” or “beginner”.
Can I practise different styles of yoga at the same time?
Yes, and it’s actually highly recommended. Combining a Yang practice (Vinyasa, Hatha, Ashtanga) with a Yin or Restorative one is one of the most balanced ways to work the body and mind. Many practitioners do Vinyasa during the week and finish with a Yin session at the weekend.
What’s the difference between Hatha and Vinyasa in practice?
In a Hatha class, the postures are held for longer and the pace is slower, giving more time to explore the alignment of each position. In a Vinyasa class, the postures link together in continuous flow, synchronised with the breath, creating a more dynamic, cardiovascular rhythm. The two practices complement each other very well.
Is Ashtanga Yoga too hard for me?
Ashtanga has a reputation for physical demand that can be intimidating. The Mysore tradition (where each practitioner advances at their own pace, with individual help from the teacher) makes it accessible at different levels. The most important thing is to start with an experienced teacher who knows the modifications and progressions of the Primary Series well.
Is Yin Yoga suitable for athletes?
Yes, and it’s often highly recommended for athletes precisely because it works the connective tissues that intensive training tends to shorten and stiffen. Runners, cyclists, triathletes and combat-sport practitioners benefit greatly from a regular Yin Yoga practice as a complement to their main training.
Try Yoga at BeYoga School
Every week there are Hatha, Vinyasa and Yin classes at our space in Lisbon. Try a class and discover the style that resonates most with you.
