Yoga styles compared
The name of a style hints at what to expect, but a lot depends on the teacher. The table is a rough guide; always read the description of the class and the teacher's profile.
| Style | Intensity | Pace | Who it suits | What to wear |
|---|---|---|---|---|
| Hatha | Low to medium | Calm | Beginners and anyone who wants the basics | Light, comfortable clothes that let you move |
| Vinyasa | Medium to high | Flowing, continuous | Those who like to move and are ready to sweat | Fitted or breathable clothes that stay in place |
| Ashtanga | High | Steady, along a set sequence | Those who want discipline and a regular practice | Sweat-friendly clothes and a towel |
| Yin | Low | Very slow | Those who want a soft practice, for example in the evening | Warm, loose clothes |
| Kundalini | Depends on the teacher | Repeating exercises | Those interested in breath and sound | Loose, comfortable clothes |
| Restorative | Very low | Unhurried, supported | Those who need rest | Warm, soft clothes |
Six styles in detail
Hatha
A calm pace, basic poses, attention to the breath. Usually a fit for a first class.
Vinyasa
Poses linked into a flowing sequence with the breath. A faster pace than hatha.
Ashtanga
A fixed sequence of poses and a regular practice. Asks for stamina and discipline.
Yin
Slow poses held for a long time. A soft format for the evening or after a hot day.
Kundalini
Repeating exercises, breath and sound. The format depends a lot on the teacher.
Restorative
Lying down supported by bolsters and blankets, with almost no effort. A class for rest.
How to choose a style
If you are just starting, pick a class marked for beginners, which is most often hatha. If you like to move, try vinyasa. If you want a strict order and regularity, look at ashtanga. For rest and a gentle practice there are yin and restorative, and if breath and sound interest you, look at kundalini. You can always come back and change style.
Where such classes are found in Goa is in the Yoga in Goa overview and on the area pages, and if you are thinking of several days of practice, see retreats in Goa. If you have a particular medical condition, talk to a doctor first.
Questions about yoga styles
Which yoga style should a beginner pick?
Most people start with hatha: the pace is calm, the poses are basic and the teacher explains what to do. The name is not the only thing that matters, so read the class description and look for a note for beginners.
How is hatha different from vinyasa?
In hatha the poses are usually done one at a time, with pauses and explanations. In vinyasa the poses are linked into a continuous flow with the breath, and the pace is higher.
Do I need to know the style in advance to book?
No. The style is in the class description, and you can ask the teacher about the level and the load before booking. If you are unsure, write to them.
Can I change style if one does not suit me?
Yes. Try another class or another teacher: the same style can feel very different with different teachers. If a class causes pain or discomfort, stop and talk to a doctor if needed.
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