Hatha Yoga
What it is: The umbrella term for all physical yoga. In practice, a class labelled "Hatha" typically means a gentle to moderate-pace class that introduces individual postures with time to work into each one.
Pace: Slow. Individual poses are held for several breaths — often 30 seconds to a few minutes.
Focus: Alignment, breath awareness, and learning the fundamentals of each posture. Good for beginners, people recovering from injury, and anyone who finds faster-paced classes overwhelming.
What you'll feel: Pleasantly stretched. Grounded. More aware of your body. A sense of calm spaciousness.
Origins: Hatha Yoga's foundational texts (the Hatha Yoga Pradipika, Gheranda Samhita, Shiva Samhita) were written between the 10th and 17th centuries CE. The physical practices were designed to purify the body so that it could withstand the energy of advanced meditation states.
Best for: Beginners. Older practitioners. Anyone wanting a gentler, foundational practice. Post-injury recovery. Stress relief.
---
Vinyasa Yoga
What it is: A dynamic style in which postures are linked through flowing sequences, usually synchronised with breath. Vinyasa means "to place in a special way" — each movement is tied to either an inhale or an exhale.
Pace: Moderate to fast. No two classes are quite the same — the sequence is at the teacher's discretion.
Focus: Breath-movement integration, building heat and cardiovascular fitness, creative sequencing. The transitions between postures are considered as important as the postures themselves.
What you'll feel: Energised. Warm. Focused. Physically challenged. A meditative "flow state" when the practice is working.
Origins: Modern Vinyasa developed in the 20th century from the Ashtanga Vinyasa Yoga system of Sri K. Pattabhi Jois, which itself drew from the teachings of T. Krishnamacharya in Mysore.
Best for: People who like to move and sweat. Those seeking cardiovascular fitness alongside flexibility. Anyone who finds slower, static practices frustrating.
---
Yin Yoga
What it is: A slow, meditative style in which postures are held passively for 3–10 minutes, targeting the connective tissue (fascia, ligaments, joint capsules) rather than the muscles.
Pace: Very slow. Often only 6–10 postures in a 60-minute class.
Focus: Relaxing the muscles and allowing gravity and time to work on the deeper connective tissue. A meditative quality is central — you are working with what arises in the mind during sustained stillness.
What you'll feel: Initially uncomfortable (long holds are challenging for a restless mind). Then deeply released. A quality of stillness and internal space. Sometimes emotional.
Origins: Developed in the late 1970s by Paul Grilley and Sarah Powers, who drew from both Taoism (hence "Yin" — the feminine, receptive principle) and traditional Chinese medicine's meridian theory.
Best for: Athletes who need to release fascia tightness from Yang practices. Anyone with chronic joint stiffness. People who want to develop mental stillness and tolerance for discomfort. Excellent complement to any dynamic practice.
---
How to Choose
| I want to... | Try... | |---|---| | Learn the basics properly | Hatha | | Move, sweat, feel alive | Vinyasa | | Release deep tension | Yin | | Balance a running or gym practice | Yin | | Build strength and flexibility | Vinyasa | | Manage chronic stress | Hatha or Yin | | Recover from injury (with teacher guidance) | Hatha | | Meditate but can't sit still | Vinyasa | | Work with emotions in the body | Yin |
The best answer is often: practise all three at different times. A weekly rhythm of one Vinyasa session, one Hatha, and one Yin gives you cardiovascular benefit, structural refinement, and deep release — a complete practice for the whole human being.