Vinyasa yoga has become one of the most popular styles of yoga in recent years. Literally translated as “sequence movement”, vinyasa yoga connects postures and breathing to create a smooth, flowing style of yoga. While vinyasa classes may look similar to an outsider, there are actually many different types of vinyasa yoga, each with their own unique characteristics. In this article, we will explore the most common types of vinyasa yoga and what distinguishes them.
What is Vinyasa Yoga?
Before diving into the different types, let’s first understand what defines vinyasa yoga. There are a few key characteristics that most vinyasa classes share:
- Sequences of poses that flow smoothly from one to the next, connected by breath. Postures are not held for long periods of time, but constantly evolving.
- Emphasis on breath-movement coordination. Each movement is matched by an inhale or exhale.
- Movement-focused, rather than static. While vinyasa includes some static postures, the practice focuses heavily on flowing sequences.
- Can be faster-paced and more vigorous than Hatha or restorative yoga. Gets your heart rate up.
- Creative sequencing. Sequences are generally different from class to class, drawing on various postures.
With this general framework in mind, let’s explore some of the most common types of vinyasa yoga.
Power Vinyasa
Power vinyasa is one of the most athletic, intense styles of vinyasa yoga. Classes are fast-paced with constant movement coordinated with breath. Postures require strength and stamina as classes can involve hundreds of vinyasas in a single session.
Power vinyasa focuses heavily on flowing sequences rather than static postures. Classes emphasize building internal body heat, so the room temperature is generally quite warm. Arm balances, core work, and inversions are common.
Teachers will choreograph unique flows drawing from postures across different yoga styles. Classes are vigorous and athletic, set to upbeat music. Power vinyasa is great for students looking for a challenging, high-energy workout.
Vinyasa Flow
Vinyasa flow is one of the most common and accessible types of vinyasa yoga. Classes move at a steady pace, marrying breath and movement. While still athletic, vinyasa flow has a smoother, more dance-like flow than power vinyasa.
Sequences vary class-to-class, drawing inspiration from many different types of yoga. Postures like warrior, downward facing dog, and chaturanga (yoga pushup) are commonly integrated into creative flows. No two vinyasa flow classes are the same.
The intensity can be easily modified with options for beginners as well as more advanced students. This makes vinyasa flow popular for mixed-level classes. The style is engaging and energetic without an overly intense pace or advanced postures. An excellent choice for newer students.
Jivamukti Yoga
Jivamukti yoga was founded in New York City by David Life and Sharon Gannon. It blends vinyasa sequences with meditation, spiritual teachings, chanting, and often music. Classes are themed, weaving in philosophical concepts.
Sequencing is creative, flowing smoothly between postures in a dance-like way. While athletic and vigorous, Jivamukti emphasizes mindfulness and a meditative state throughout. Classes are set to uplifting, spiritual music.
There is a strong spiritual component with an emphasis on compassion for all beings and non-violence. Classes often start with chanting and incorporate Sanskrit. Jivamukti is yoga for the soul and the body.
Ashtanga Vinyasa Yoga
Ashtanga vinyasa yoga follows a set sequence established by Sri K. Pattabhi Jois. There are six established sequences that progressively increase in difficulty. Each class moves through the same poses in the same order to allow students to learn the sequence deeply.
Breath is matched to movement in smooth flows transitioning from one posture to the next. Classes move at a quick pace, emphasizing strength, flexibility, and stamina. Students progress through the sequences over months or years of dedicated practice.
Ashtanga brings athleticism and discipline to the yoga practice. The set sequences allow students to track their progress and cultivate a meditative moving meditation. Commonly referred to as “Mysore style” yoga.
Rocket Vinyasa
Founded by Larry Schultz, rocket vinyasa is yoga on steroids. Classes move at an extremely brisk pace with heart-pumping cardio sequences set to upbeat music. Sequencing is creative and challenging with constant movement coordinated precisely with breath.
Handstands, arm balances, core work, and inversions are common as are pushup and squat-heavy sequences. Advanced postures like jumping back and through from downward facing dog are typical rocket moves. Classes require advanced strength and stamina.
The rapid pace and complex sequences make rocket an advanced style typically recommended for experienced vinyasa students. The intense cardio gives an incredible workout leaving students drenched in sweat.
Conclusion
Vinyasa yoga offers many styles beyond the basic vinyasa flow. Power vinyasa brings an intense athletic workout while Jivamukti and Ashtanga have spiritual components. Beginners can stick to basic vinyasa while advanced students can progress to rocket or Ashtanga for greater challenges.
The common thread is the smooth, dance-like sequences that distinguish vinyasa from other yoga styles. But within vinyasa, there is incredible diversity. Try out different types of vinyasa to find your perfect practice that brings joy to both body and mind.
FAQs About Types of Vinyasa Yoga
How does Hatha Vinyasa yoga differ from traditional Hatha yoga?
Hatha Vinyasa yoga blends the traditional Hatha practice with Vinyasa’s flowing sequences. It combines static poses with dynamic transitions, offering a more dynamic and varied experience compared to the slow-paced, static nature of traditional Hatha yoga.
What are the principles and goals of Kundalini Vinyasa yoga?
Kundalini Vinyasa yoga seeks to awaken the dormant Kundalini energy within. It combines Vinyasa’s fluid movements with Kundalini practices like pranayama and meditation, aiming to elevate consciousness, energy, and spiritual growth.
Are there variations of Vinyasa yoga that cater to specific skill levels?
Yes, Vinyasa yoga caters to all levels. Beginner Vinyasa introduces foundational poses and alignment, while Advanced Vinyasa challenges experienced practitioners with intricate sequences and advanced poses.
How do I choose the right type of Vinyasa yoga that aligns with my goals and abilities?
Selecting the right Vinyasa style depends on your goals and experience. Consult with instructors to find a style that aligns with your objectives, whether it’s physical fitness, mindfulness, or spiritual growth.
Are there any resources or instructors specializing in specific types of Vinyasa yoga?
Yes, numerous resources and instructors specialize in specific Vinyasa styles. Online platforms, yoga studios, and teacher directories can help you find instructors and classes tailored to your chosen Vinyasa style.
