Beginners Guide to Yoga: Top 9 Recommended Forms

Hot Power Yoga

Yoga is the last longing and one of the well-known exercise programs, it has been around for ages.  Entering into a world of yoga can be somewhat daunting, with a number of yoga types to choose from and classes whose names sound foreign. Yoga is more than just a fitness exercise to lose weight, yoga has been proven to help people with different types of arthritis, curing numerous physical and psychological symptoms.

Yoga majorly combines the efforts of strengthening-stretching poses with deep breathing and relaxation. Knowing what kind of yoga you are to opt for means to know what your body needs. Before opting for a yoga class, there are some things you need to know. There are over 100 forms of yoga. While some may be fast-paced and intense, others are a bit less intense and gentle.

Here are the top 9 recommended yoga for individuals who want to be healthy.

  1. Hot Power Yoga (HPY)

This form of yoga is recommended mainly for individuals seeking quick weight loss. Because of how intense this yoga is, it was given that name. Regardless of the studio, you attend, this yoga form is intense and deals with a lot of sweating. The studio used for HPY is usually different from others because they are equipped with infrared heat.

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Drinking water in this class may slow or reduce your rate of success. well, the aim of using a room equipped with infrared heat is to burn fat and reduce calories. Though also increases flexibility and also a good solution for different types of arthritis, this form is used mainly for quick weight loss.

  1. Bikram Yoga

Like the hot yoga, Bikram yoga is a very sweaty form practising yoga. The intensity of the yoga does not only come from the 26 poses you will be making, actually, but most of the sweat also comes from the 105 degrees and 46 percent humidity rooms. Same 90 minutes’ sequence practised by other forms of yoga is also experienced in Bikram Yoga: this gives you enough time to know what to do once you unfold your mat.

You don’t need to rush in Bikram. Rest when you are to rest to avoid being dehydrated and always make sure you take enough water before going for Bikram. It is also a quick way to lose weight. People new to yoga tend to like this form of yoga.

  1. Hatha Yoga or Hot Hatha Yoga

This is a general term for all other yoga practices.  This title is used to describe a much slower-paced class by studios or gyms than the Vinayasa and Yin flow class. In this class, you are expected to hold a pose for a considerably longer time than the Yin yoga.

Age is not a limit in this yoga class as it welcomes all age groups into its classes.

  1. Yin Yoga

The Yin yoga is used mainly to increase flexibility. It also recommended by the specialist in cases related to different types of arthritis. For a less intense yoga form requiring you to hold passive poses and for a slower flow, yin yoga is a good option. This form of yoga promotes flexibility by incorporating longer holds in passive poses. In the case of different types of arthritis, yin yoga will help stretch your muscles to help prevent joint stiffness and improve your flexibility.

  1. Ashtanga Yoga

If you are looking for a more challenging approach to being healthy, stretching your muscles then Ashtanga yoga is the choice. It is an orderly approach to yoga consisting of 6 series of sequenced yoga poses. The poses are repeated in each class. Some classes require the instructor to call out the poses while in other classes the instructor expects you to perform the series on your own.

There is no need to worry if you forget the series, the instructor is always there to guide you. Like other forms, the Ashtanga yoga helps you to stretch your muscle which reduces the risk of different types of arthritis or signs and symptoms of joint pain.

  1. Vinyasa Yoga

The pace at which you move in Vinyasa is faster compared to other forms. It is desirable by newcomers because teachers often play music and the students move to the beat of the music.

  1. Kundalini Yoga

This Yoga looks completely different from the typical yoga though it is both physically and mentally challenging. The goal of this to help find inner peace. It deals more with singing, meditation and chanting than holding a pose for a long time. It has been proven to help keep the mind sound and healthy. Also, it is a more spiritual form of yoga.

In Kundalini Yoga classes, kriyas-repetitive physical exercises along with lots of deep breathing are a favourite. This form does not aim to solve different types of arthritis or any physical function problem.

  1. Iyengar Yoga

Just like the yin yoga, this form also helps in flexibility just that this time around it focuses on helping to recover from injury. It is a good option for beginners and a great option for people trying to get back to shape after an injury. It is a yoga form for individuals with signs and symptoms of joint pain.

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A professor of clinical medicine and rheumatologist, Sharon Kolasinski, carried out a study on people with signs and symptoms of joint pain and found out that subjects taking Iyengar yoga classes once a week for eight weeks did not have signs and symptoms of joint pain.

In her research, she stated that subjects in Modified Iyengar yoga classes had a reduction in joint pains and also showed physical function improvements. According to her research, yoga is a good option for subjects with different types of arthritis.

  1. Restorative Yoga

The meaning is in the name: it is for individuals who have a hard time with anxiety or relaxing.


Yoga is a great way to reduce all physical ailments. Yoga is popular nowadays; one should definitely start doing it from today. These yoga practices may help you to stay healthy and fit. Moreover, all these yoga poses can help to improve the physical and mental conditions.