What Type of Yoga Is Right for Me? A Simple Guide to Help You Choose the Right Practice

Nadia Renata
Jun 28
5 min read

Smiling man in a white shirt leads a group in yoga poses outdoors, arms outstretched. Sunny day, grassy background, relaxed mood.

Whether you’re stepping onto the mat for the first time or seeking a practice that better fits your current lifestyle, choosing the right type of yoga can feel overwhelming. With so many styles out there, each offering its own rhythm, pace and benefits, it’s important to find one that aligns with your goals, energy level and even your mood.

In this guide, we’ll break down some of the most popular styles - Hatha, Vinyasa, Yin, Restorative and more, to help you make an informed, confident choice.

Hatha Yoga: The Foundation

Best for: Beginners, people who want a slower pace, those looking to build strength and balance mindfully.

Hatha is often used as a general term to describe the physical practice of yoga. In modern settings, a Hatha class is usually slow-paced and focused on holding poses with breath awareness. It’s a great entry point for those new to yoga or those who prefer a steady, grounding approach.

Expect: A balanced class of standing, seated and sometimes lying-down poses, with time to adjust and align in each.

Vinyasa Yoga: Flow with Breath

Best for: Those who like movement, want a workout or enjoy variety and creativity.

Vinyasa is a dynamic, flowing style where poses are linked together by breath. It’s sometimes called "flow yoga" and often includes sequences like Sun Salutations. Vinyasa builds strength, improves cardiovascular fitness and increases flexibility while keeping your mind engaged.

Expect: A faster pace, transitions between poses and a workout that leaves you energised.

Yin Yoga: Deep Stretch & Stillness

Best for: People with tight muscles, athletes, those needing deep release or working on flexibility.

Yin targets the connective tissues, like fascia, ligaments and joints, through long-held passive poses (often 2–5 minutes each). It’s a slower, introspective practice that fosters patience and stillness while increasing mobility.

Expect: Poses on the floor, props for support and a meditative, reflective experience.

Restorative Yoga: Total Relaxation

Best for: Stress relief, insomnia, burnout recovery emotional healing.

Restorative yoga is a deeply calming style focused on rest, not stretch. Each pose is fully supported by props like bolsters, blankets and blocks, allowing the body to completely let go. This style helps down-regulate the nervous system and promotes healing.

Expect: Few poses held for 5–10 minutes, minimal effort and a quiet, nurturing atmosphere.

Bikram Yoga: Heat, Discipline and Structure

Best for: People who enjoy consistency, a structured challenge or who want to build discipline, endurance, and detoxification.

Bikram Yoga is a very specific style: 26 fixed postures and 2 breathing exercises, practised in a room heated to about 105°F (40°C) with high humidity. The sequence is always the same, designed to work every part of the body in a precise order. The heat is intended to warm the muscles for deeper stretching and promote sweating as a form of detoxification.

Expect: A 90-minute class with no music, minimal instructor variation and a strict format. Be prepared to sweat, a lot and bring plenty of water.

Important Note: Bikram Yoga isn’t for everyone, especially those sensitive to heat or with certain medical conditions. Always consult your doctor before trying heated yoga and listen to your body during class.

Yoga with Weights: Strength Meets Stillness

Best for: Those looking to build muscular strength, improve bone health and challenge their yoga practice.

This hybrid approach adds wrist and ankle weights (or light dumbbells) to traditional yoga flows. It builds endurance and strength while still focusing on breath and alignment.

Expect: Familiar yoga poses with added resistance, moderate intensity and a boost to your functional fitness.

Kundalini Yoga: Awakening Inner Energy

Best for: Those seeking a spiritual, energetic practice that goes beyond physical poses.

Kundalini Yoga combines dynamic movement, breathwork (pranayama), chanting (mantra), and meditation to awaken and channel energy believed to reside at the base of the spine. The goal is to activate this energy, called Kundalini Shakti and move it upward through the chakras for spiritual awakening, mental clarity and emotional balance.

Expect: Unique kriyas (sets of specific movements and breath patterns), repetition, mantra chanting and long meditations. Classes may feel intense emotionally or energetically but are profoundly transformative.

Note: Kundalini isn’t about perfect poses; it’s about inner work. Great for those who want to explore yoga’s spiritual roots.

Aerial Yoga: Suspension, Strength and Play

Best for: Adventurous learners, those working on core strength, spinal decompression or adding fun to their practice.

Aerial Yoga uses a soft hammock suspended from the ceiling to support your body in yoga poses. It allows you to explore inversions safely, release spinal compression and build strength through instability. It blends traditional yoga with elements of Pilates, acrobatics and dance.

Expect: A mix of grounded and airborne poses, fun inversions and core engagement. It’s playful, but also a serious workout! Suitable for many levels with the right guidance and equipment.

Note: Aerial yoga may not be suitable for people with certain conditions (like vertigo, glaucoma or high blood pressure), so always check with your instructor first.

So…Which One is Right for You?

New to yoga or prefer a slower pace? Start with Hatha.
Want a structured, sweat-heavy challenge? Try Bikram.
Want movement and a challenge? Try Vinyasa.
Need deep stretching or emotional release? Go for Yin.
Craving rest and recovery? Choose Restorative.
Want to build strength and stay mindful? Try Yoga with Weights.
Interested in spiritual growth and energy work? Explore Kundalini.
Looking for fun, core strength and decompression? Try Aerial Yoga.

Remember, your needs can change from day to day, season to season. You don’t have to stick with one style. The beauty of yoga is in its versatility and its ability to meet you exactly where you are.

Try a Class in Trinidad and Tobago

Whether you’re curious about Hatha or want to feel the flow of Vinyasa, my classes in Trinidad and Tobago are designed to help you explore yoga in a safe, welcoming and empowering environment.

From energising morning flows to gentle evening wind-downs, we offer: