You might think the word yoga encompasses just stretching postures but that's only one aspect of the practice, known as hatha yoga. Hatha yoga involves poses (asanas) and is the most physical branch of yoga, developed as a way to still the mind in preparation for meditation. Karma yoga focuses a person's energies on selfless action, and bhakti yoga emphasizes devotion. Our guide focuses on hatha yoga, the most popular style in America.

Hatha yoga itself includes many different styles, so if you don’t like one, try another. Some yoga teachers will combine styles, providing even more choices for yoga students. The descriptions below will help you find one that is right for you.

Hatha Yoga Staples: Iyengar and Ashtanga Yoga

Iyengar
B.K.S. Iyengar brought yoga to the west from India in the 1950s. It is the most popular form of yoga in America today, focusing on alignment, balance, strength, flexibility, endurance and relaxation. Classes move at a slow pace, with a great deal of focus paid to each pose, insuring proper alignment before moving on to the next pose. When proper alignment cannot be achieved, props such as blocks and straps are used to help the body achieve the correct position.  

Ashtanga
Also known as power yoga, this style focuses on a series of postures that flow together from one to the next, keeping the body working constantly, holding poses and moving between them. Being in perpetual motion leaves little time for the mind to dwell on the problems of the day. Ashtanga Yoga is considered to be the most aerobic and strengthening of the yoga practices.  

Lesser-known styles: Viniyoga, Kripalu, Bikram-method, and Prenatal

Viniyoga
While most yoga styles focus on the breath, viniyoga has a much deeper focus on it. By concentrating on breathing, students can accomplish two things: deeper stretches and an enhanced meditative state. Viniyoga classes are generally slow-paced, but may vary depending on the students’ needs.

Kripalu
Kripalu yoga is a distinctly American style of yoga that has been called "meditation in motion" because it allows students to concentrate on traditional yoga postures, while focusing their attention on the mind. Students are encouraged to modify practices to meet their needs, essentially customizing their yoga practice. Kripalu is a gentle, slow-paced style of hatha yoga.

Bikram-method
Often referred to as hot yoga because it is done in a studio heated to over 100 degrees, Bikram-method yoga utilizes a series of 24 hatha-yoga poses, similar to the poses of other yoga styles. Bikram Choudhury, who developed Bikram-method yoga in the early ‘70s, devised these poses to enhance strength, flexibility and balance. Bikram-method is physically challenging because of the heat, as well as the length of time students must hold the poses.

Prenatal
Many yoga studios now offer prenatal classes for those on their way to motherhood. Prenatal yoga uses some of the traditional yoga postures while eliminating forward bends, twists and other postures that would be inappropriate during pregnancy.

Integral and sivananda yoga both focus on a series of postures and breathing exercises followed by deep relaxation. Ananda yoga incorporates positive affirmations, along with postures, breathing and relaxation. Phoenix Rising yoga therapy provides an opportunity for students to look inward, trying to understand emotions as they arise from specific yoga postures.

But no matter which of these styles is best for you, they're all founded on classic moves. Take a look at what you're getting into by learning seven poses.