Understanding Different Types Of Yoga
Modern yoga is a diverse practice with a rich history, rooted in philosophies that have evolved over thousands of years. While many types of yoga exist today, its core purpose of self-knowledge and existential liberation has generally endured.
In this post, we’ll explore a variety of yoga styles, including their philosophies, characteristics, and sequencing components. We’ll cover calming practices like Yin Yoga as well as more dynamic styles such as Vinyasa. And because Continuum is a Shadow Yoga School, we’ll look at some of the similarities and differences between mainstream yoga and Shadow Yoga, in the context of several yoga styles that may already be familiar.
What Is Yoga? A Quick History
Originating in ancient India, yoga was traditionally a practice of meditation and rigorous self-reflection designed to liberate the spirit from the preferences and patterns of the mind. We find these teachings in classical texts like the Yoga Sutras of Patanjali and the Bhagavad Gita, both thought to have been written between 200 BCE and 500 CE.
The physical practices found in most yoga classrooms today stem from the comprehensive system of Hatha Yoga and its earliest progenitors, Matsyendranath and Goraknath. These teachers systematized Hatha Yoga as a science of enlightenment and introduced physical techniques to discipline the mind, condition the body, and retain life force (prana) within. Hatha Yoga gradually evolved into the modern practices we recognize today that prioritize physical endurance while emphasizing breath control and fluid transitions between poses.
The styles of yoga offered today can differ significantly in their philosophical foundations. The result is a diverse array of styles, areas of emphasis, and variation in instruction. In the modern marketplace, there is truly a type of yoga for everyone.
Shadow Yoga: A Type Of Yoga Emphasizing Progressive Learning & The Teacher - Student Relationship
Developed by world-renowned teachers Shandor Remete (Sundernath) and Emma Balnaves, Shadow Yoga employs a diverse array of tools and techniques transmitted, over time, from teacher to student. Shadow Yoga is often taught in a course format, and emphasizes the personal, progressive journey of each student. The depth of the teacher-student relationship aids student progress, based on knowledge that has been passed down through many generations. This type of yoga employs both physical and energetic principles, providing a holistic framework that enhances not only physical fitness but also mental clarity, energetic freedom and emotional harmony. To dive deeper into the origins and find more details about this type of yoga, see What is Shadow Yoga.
Shadow Yoga Class Format
The class format of Shadow Yoga may differ significantly from that of a typical, modern yoga class. Each class begins with a brief lecture introducing a theme or area of focus. Students then engage in a series of warm-ups known as charanas, designed to promote optimal movement in the joints and awaken internal energies.
Next, the prelude forms are introduced. These vigorous sequences develop strength, mobility, and healthy function in the lower body through a combination of squats, lunges, and fire-building stances. Instructors often pause to demonstrate specific positions or segments of the sequence so that students can learn them, thus fostering a more instructional environment than what is commonly found in today’s yoga classes.
Interested in trying Shadow Yoga? View our class schedule.
Vinyasa Yoga: A Type Of Yoga Focused On Movement & Physical Fitness
Vinyasa Yoga is one of many types of yoga that have evolved over time, influenced largely by the American fitness industry. Like Shadow Yoga, Vinyasa Yoga grew out of the Hatha Yoga tradition, which emphasizes postures, cleansing activities, and breathing techniques to prepare the body and mind for meditation.
In the 1980s and 90s, when yoga began finding its way into mainstream American fitness, Vinyasa Yoga was developed for large classrooms, making it accessible to a wide audience as a complement to other sports activities. The vinyasa format relies heavily on the ubiquitous sequence known as Sun Salutation, from which teachers are granted great freedom in generating class sequences.
Vinyasa Yoga Class Format
A Vinyasa Yoga class typically begins with a grounding posture, such as Child’s Pose or a seated position, allowing students to connect with their body and breath. At the beginning of the class, the teacher may introduce a theme or focal point.
Next, gentle, dynamic movements warm and mobilize the body, leading into Sun Salutations (Surya Namaskar) to build energy and serve as a fluid, invigorating transition between postures or short sequences.
Many classes are structured to build toward a peak pose or theme, preparing the body and its component parts for a more challenging or complex pose. After reaching the peak, students are usually guided toward cooling down activities including active stretching, breathing exercises or meditation. Most classes conclude with the final resting pose known as savasana (corpse pose).
Shadow Yoga vs Vinyasa Yoga
As a long-term, progressive system of development, Shadow Yoga is built upon the energetic systems of marma (internal junctions), nadi (internal channels), and vayu (internal currents), which are gradually introduced over time. Because knowledge of these energetic systems are passed down through generations of Shadow Yoga teachers, they are not generally understood or discussed in Vinyasa Yoga classes.
Another key difference is Shadow Yoga’s emphasis on progressive learning. All students in Shadow Yoga are exposed to foundational material at the beginning of their learning. The fundamental principles and vocabulary become essential as a student’s journey progresses. This progressive learning format means that students attend classes based on their ability levels within the system of Shadow Yoga, not based on their level of fitness or flexibility. Conversely, most Vinyasa Yoga classes are open to students of all experience levels; the teacher suggests variations for beginning, intermediate and advanced students, all of whom may be in the same class together.
Class size is another key difference between these two types of yoga. Vinyasa yoga classes are typically larger than Shadow Yoga classes, and the teacher guides continual movement, which often limits time for individualized guidance. On the other hand, the progressive system of Shadow Yoga and its emphasis on the teacher-student relationship usually results in smaller classes where the teacher comes to understand your strengths and your unique challenges, and takes an active role in your progress.
Kundalini Yoga: A Type Of Yoga Developed to Activate Energy
Kundalini Yoga is a spiritual and physical practice that aims to awaken and channel a person’s internal, latent energy (kundalini) through specific techniques such as breathwork, postures, chanting and meditation. Its origin dates back to ancient yogic traditions in India, with deep ties to Tantric and Hatha Yoga practices.
The defining characteristic of Kundalini Yoga is the objective of awakening one’s consciousness and achieving spiritual enlightenment. This occurs as a result of activating one’s kundalini energy through teacher-led and self-guided practice, thus creating an environment of spiritual growth and self-realization.
Kundalini Yoga Class Format
A typical Kundalini Yoga class begins with group chanting in order to align with divine guidance and connect with the inner teacher. Classes usually include kriyas (short, quick, repetitive movements), specific sequences of postures, breath and vocal sounds. Each activity is designed to achieve specific effects, such as clearing one’s internal energy, creating an environment of emotional healing or improving physical vitality.
Classes may also include specialized breathwork to harness energy, calm the mind, and elevate consciousness. Meditation may also be used in conjunction with chanting and mudras (hand gestures). A Kundalini Yoga class ends with a closing song or mantra, sealing in the practice and bringing the energy of the session to a calm, grounded conclusion.
Shadow Yoga vs. Kundalini Yoga
Both Shadow Yoga and Kundalini Yoga are influenced by Hatha Yoga, but Kundalini Yoga diverged from the Nath tradition at some point. Within the format of a typical class, both types of yoga include meditative seats, cleansing practices, and gestures to direct or contain life force. Kundalini Yoga, however, is specifically promoted and described as a spiritual form of practice, whereas Shadow Yoga is thought of as a scientific system of personal development, the spiritual component of which depends on the individual.
In a Kundalini Yoga class there is typically active chanting and/or group singing, both at the beginning and at the end of each class session. These are not distinct elements of practicing Shadow Yoga, and would typically only be taught in a one-to-one context. Another core difference is that a Kundalini Yoga teacher acts as a general guide, whereas a Shadow Yoga teacher provides ongoing, individualized instruction and is attuned to each student’s unique progression.
Iyengar Yoga: A Type of Yoga Grounded In Precision & Alignment
Iyengar Yoga, developed by B.K.S. Iyengar, is another form of Hatha Yoga that emphasizes precision, alignment and the use of props to support proper positioning and depth in postures. This type of yoga is grounded in the idea that mindful alignment in the physical body can lead to balance, focus, and harmony in the mind and spirit. This practice encourages awareness and depth in each posture (asana) and cultivates discipline and sensitivity as a student’s practice develops.
Iyengar Yoga Class Format
Like other types of yoga, an Iyengar Yoga class format generally includes a period of centering or chanting; physical and/or mental preparation; warm-ups and foundational poses; attention to a target theme or area of the body (including a demonstration by teacher and/or student); and an intentional period of cool-down and rest.
Another hallmark of Iyengar Yoga is the use of props, such as blocks, ropes and blankets, throughout the class. The props help students achieve a depth and precision in postures that might not otherwise be available. Classes also typically include a longer period of instruction and exploration in each key pose, allowing the student to refine their alignment and internal understanding of the pose.
Finally, Iyengar Yoga classes typically include a cool-down period and period of guided relaxation (savasana).
Iyengar Yoga vs Shadow Yoga
Shadow Yoga and Iyengar Yoga are both rooted in Hatha Yoga, but they differ significantly in philosophy, teaching methodology and their systematic approach to practice.
One of the greatest differences between the two is the extensive use of props and modifications in Iyengar Yoga to help students execute poses regardless of their level of experience, strength or flexibility. Shadow Yoga, by contrast, emphasizes a systematic, progressive approach where students start at the beginning and progress incrementally, as their minds and bodies are tempered and prepared for deeper postures. Iyengar Yoga classes contain a progressive component, meaning students attend classes that match their experience level.
However, where Shadow Yoga classes incorporate vigorous, fluid sequences to prepare the body, in Iyengar Yoga classes poses are typically held for longer periods to refine alignment; props must be gathered and implemented, thereby “building” the pose step by step; there is virtually no fluid movement from one pose to another as you’d find in Shadow Yoga or Vinyasa Yoga.
Yin Yoga: A Slower, Meditative Type Of Yoga
Yin Yoga is a slow, meditative type of yoga focused on deep tissue stretching and the cultivation of stillness. Developed in the late 1970s, Yin Yoga draws from both Taoist philosophy and traditional Chinese medicine. The practice targets the body’s deeper connective tissues—fascia, ligaments, joints—primarily in the hips, pelvis, and lower spine.
Unlike other yoga styles that include fluid movement, including Shadow Yoga and Vinyasa Yoga, the purpose of Yin Yoga is to create an environment in the body and mind conducive to stillness, mindfulness, and mental calm, and to supporting flexibility and joint health. Here are a few defining characteristics associated with Yin Yoga:
Yin Yoga Class Format
A Yin Yoga class typically follows a slower-paced, meditative format that emphasizes long holds and minimal movement. Classes usually begin with a brief period of centering, where the instructor guides students to focus on the breath and cultivate mindfulness.
Some Yin classes might include light stretching or gentle movements to help students settle into their bodies and prepare for the longer holds. These could involve basic poses or gentle hip openers to release initial tension.
Following these light movements, the instructor then guides the class through a series of Yin poses. Each pose is held for 2–5 minutes (or longer for advanced students). The extended duration allows time for the connective tissues to release.
Props such as blocks, bolsters, blankets and straps are encouraged to support the body and help students find a comfortable position to relax into the pose. After each pose, students are given a short resting period (rebound) to notice the effects of the stretch and allow the energy to settle. At the end of the class, there is a final savasana, or corpse pose as in most other styles.
Yin instructors keep verbal cues to a minimum, allowing students to focus inward. The teacher may offer gentle reminders to return to the breath or release tension in specific areas. This quiet, meditative format is central to Yin Yoga, and fosters physical release, mental relaxation, and a deep connection with the breath.
Yin Yoga vs Shadow Yoga
Shadow Yoga and Yin Yoga are both meditative, introspective practices, but they differ significantly in purpose, physical demand and philosophy. Both of these types of yoga encourage a focused, mindful approach to movement and stillness, but in Yin Yoga this manifests in holding postures for extended periods as opposed to the more vigorous, flowing movements present in Shadow Yoga classes.
Both types of yoga incorporate meditation. In Shadow Yoga, a meditative mindset is built into the deliberate nature of the movement. In Yin Yoga, by contrast, this meditative quality is cultivated within the container of physical stillness and rest.
Shadow Yoga is more physically vigorous than Yin Yoga, which centers on passive release techniques. Yin Yoga is a passive practice focused on holding poses for extended periods, rather than building muscular strength, energetic vigor or dynamic movement.
Another key difference between the two is that Yin Yoga teachers tend to provide minimal verbal cues to help students stay inwardly focused. The emphasis in class is on self-discovery within the pose rather than guidance from the teacher. Shadow Yoga, on the other hand, emphasizes growth, learning and exposure to new concepts and techniques through the teacher-student relationship, which is built upon generations of teachers who have come before, not on market research and fitness objectives. Shadow Yoga teachers take responsibility for introducing new techniques and information to students when they have developed the capacity to receive them. Students usually learn in cohorts, and receive individualized attention and instruction as they progress through the curriculum.
Restorative Yoga: A Type Of Yoga Focused On Deep Relaxation
Restorative Yoga is a gentle, healing style of yoga focused on deep relaxation and rejuvenation. Developed in the 1970’s by yoga teacher Judith Hanson Lasater, who herself was inspired by the therapeutic work of B.K.S. Iyengar (see Iyengar Yoga, above), Restorative Yoga generates a peaceful environment in which the body and mind can fully relax. This practice emphasizes passive stretching and extensive use of props, such as bolsters, blankets and blocks, to support the body in longer holds of restful postures.
In Restorative Yoga, poses are held for extended periods, often between 5–20 minutes, to relax the layers of the mind and encourage the body to release its tension. Props support the body completely, thereby minimizing any muscular effort. The practice emphasizes passive stretching and stillness rather than active stretching or strengthening. Given its objective of physical, mental and emotional relaxation, Restorative Yoga can be used in a variety of settings, including in a therapeutic context to support recovery from an illness, injury, mental strain or trauma.
Restorative Yoga Class Format
A Restorative Yoga yoga class follows a slow, supportive format that uses props to make each pose as comfortable as possible. Classes begin with a few minutes of centering, where students are guided to settle into a comfortable position (often lying down) and focus on their breath.
Instructors may then guide students through additional breathing exercises or mindfulness techniques to release tension and bring awareness to a particular body part, the breath or simply the present moment.
The bulk of each class is composed of only a few poses, each held for 5–20 minutes to allow full relaxation. Poses are supported by props such as bolsters, blankets, blocks and straps to provide comfort and stability. While the poses are being held, the instructor may give gentle reminders to release specific areas of the body, encouraging tension to dissolve gradually.
After each pose, there may be a brief pause to notice the body’s sensations and effects of the stretch, allowing time for the body and nervous system to absorb the benefits of the pose.
The class usually concludes with an extended savasana, often supported by props, where students can fully let go physically and mentally. In some cases, teachers add guided meditation or visualization. The overall pace and atmosphere of a Restorative Yoga class is quiet and slow, providing a sanctuary of stillness and calm for physical and mental restoration.
Shadow Yoga vs Restorative Yoga
Shadow Yoga focuses on building physical strength, improving function and mobilizing internal energy through a series of rigorous, preparatory sequences known as preludes. As such, it is a much more active and dynamic practice than restorative yoga, which takes a passive, gentle approach to rest and healing. Restorative postures may be implemented in Shadow Yoga, often as a final resting position in a group class setting. Restorative poses are one of many tools available to a Shadow Yoga teacher, and are implemented as needed for an individual student or a group of students.
In Restorative Yoga props are chosen to promote ease rather than progression, and to promote rest and relaxation in the nervous system. In Shadow Yoga, props may be used on an individual basis; not necessarily to deepen a pose but to support a student where there is tightness, lack of mobility or injury. It is up to the teacher’s discretion to instruct the use of props on an individual or group basis.
In Shadow Yoga, the teacher-student relationship is a cornerstone of the entire system. The teacher plays an active role in guiding a student’s progress, and offers personalized postures, variations or techniques for individual growth. In Restorative Yoga, by contrast, the teacher-student interaction is typically less visible, as students are encouraged to focus inward and maintain an experience of relaxation.
Summary
A wide range of variations and types of yoga is offered at yoga studios today. A new student can find everything from the gentle style of Restorative Yoga to the challenging, fitness-based style of Vinyasa Yoga. As a unique, lineage-based system of learning, Shadow Yoga stands apart from other types of yoga for its emphasis on progressive learning, the cultivation of inner energy and a deeply personalized teacher-student relationship.
No matter what type of yoga you consider practicing, most schools and studios can adapt to meet students of all backgrounds and abilities. Whether this means starting with a Beginner Class, employing props in challenging poses, or taking the modifications a teacher suggests in a Vinyasa Yoga class, there is a starting point for everyone.
If you are interested in trying a Shadow Yoga class at Continuum Yoga School, please have a look at our Shadow Yoga for Beginners page, where you’ll find extensive information, class recommendations and the Shadow Yoga backstory.
