Yoga is a transformative practice that blends physical, mental and spiritual elements, offering a path to wellness for every kind of person who walks onto the mat. Its rich tradition spans seven main styles, each with its own approach and its own gift — and at Adhiroha in Rishikesh, the Yoga Capital of the World, all seven are taught as part of a genuinely complete education.
01What Are the Seven Types of Yoga
Yoga’s rich traditions offer distinct styles, each catering to a different goal — physical fitness, mental clarity, or spiritual awakening. The seven main types — Hatha, Ashtanga, Vinyasa, Iyengar, Bikram, Kundalini and Yin — each provide a genuinely different path to wellbeing, and none of them is objectively ‘better’ than the others; they simply suit different bodies, temperaments and goals.
Did you know? Each yoga type offers distinct benefits, making the broader practice accessible to everyone, from complete beginners to advanced practitioners refining decades of experience.
02Hatha Yoga
Hatha yoga, the foundation of most modern yoga practice, focuses on physical postures and breath control together to balance body and mind. Its slow, deliberate pace emphasises alignment and mindfulness, making it genuinely ideal for beginners. In Adhiroha’s Hatha classes, students learn poses like Mountain Pose and Child’s Pose that build both flexibility and real stress relief.
03Ashtanga Yoga
Developed by K. Pattabhi Jois, Ashtanga is a dynamic, physically intense practice with a fixed sequence of poses synchronised with breath, or vinyasa. Its progressive series build strength, stamina and focus in equal measure, and Adhiroha’s Ashtanga training places real emphasis on safe alignment and disciplined practice, making it ideal for those seeking a structured and genuinely challenging style.
04Vinyasa Yoga
Often called ‘flow yoga’, Vinyasa links breath with movement in a fluid sequence. Unlike Ashtanga’s fixed structure, it allows for creative transitions between poses, session to session. Included throughout Adhiroha’s teacher training, this style enhances cardiovascular health while still supporting genuine mindfulness.
05Iyengar Yoga
Founded by B.K.S. Iyengar, this style emphasises precise alignment and the thoughtful use of props such as blocks and straps. It supports injury prevention and a genuinely deeper awareness of each posture. At Adhiroha, Iyengar principles are woven into training to encourage safe, intelligent movement across every style.
06Bikram Yoga
Bikram yoga consists of a set sequence of poses practised in a heated room to enhance flexibility and support detoxification. While Adhiroha focuses primarily on traditional yoga systems, its teacher training explores the underlying principles of heat, discipline and repetition found in this style, so graduates understand it even where it is not the primary focus.
07Kundalini Yoga
Kundalini yoga emphasises spiritual awakening through breathwork, chanting, meditation and dynamic movement combined. The practice nurtures emotional balance and inner awareness in a way more overtly spiritual than most other styles, and Adhiroha integrates Kundalini technique into its curriculum to deepen this dimension of a student’s education.
08Yin Yoga
Yin yoga is a slow, meditative practice in which poses are held for extended periods, targeting connective tissue and promoting deep relaxation. At Adhiroha, Yin complements more dynamic styles like Ashtanga and Vinyasa, supporting recovery, flexibility and genuine stress relief on rest days.
“There is no single ‘correct’ yoga. There is only the style that meets you where you actually are today.”
09Learn All Seven at Adhiroha
Adhiroha’s yoga teacher training in Rishikesh is certified by Yoga Alliance and India’s Ministry of Ayush. The programme covers core styles such as Hatha, Ashtanga, Vinyasa and Yin in depth, while introducing Iyengar, Bikram and Kundalini concepts alongside them. Training includes asana, pranayama, meditation, philosophy and teaching methodology, all supported by sattvic meals and a genuinely peaceful learning environment.
Exploring multiple styles during training helps you discover your own personal teaching and practice strengths, rather than guessing from the outside.
10Planning Your Journey
October to March offers the most comfortable weather for practice in Rishikesh. Dehradun (DED) is the nearest airport, with pickup available on arrival, and maintaining a regular practice beforehand makes it easier to ease into unfamiliar styles once you are here. Comfortable clothing, a journal and a reusable water bottle cover most of what you actually need to pack.
11Discover All Seven With Adhiroha
Hatha, Ashtanga, Vinyasa, Iyengar, Bikram, Kundalini and Yin each offer a genuinely different path to physical, mental and spiritual growth. At Adhiroha in Rishikesh, guided by expert yoga training teachers India, you can learn these styles authentically through immersive yoga teacher training and retreats built around them. Begin your journey via Adhiroha’s Application Form, explore resources like Yoga for Stress Relief and Meditation Techniques for Beginners, or contact info@adhiroha.com for more information.
The heart of it
- The seven main styles each serve a different goal — none is objectively superior.
- Hatha, Ashtanga and Vinyasa form the core physical practices most students begin with.
- Iyengar, Bikram and Kundalini each add a distinct dimension — alignment, heat, or spirit.
- Yin balances the more dynamic styles and supports genuine recovery.
Discover which style truly fits you, guided by teachers who know all seven.
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