Stepping into your first yoga class can seem overwhelming when studios offer options from high-energy practice to the most relaxing, which calms the mind. The ancient discipline is subdivided into various practices for beginners and trained practitioners alike, and all types of yoga have a positive effect on practitioners on their wellness journey.
Some yoga styles require physical strength, whereas others are suitable for beginners or individuals with health issues, featuring gentle movements. From corporate offices to studio spaces, people across the UK are now discovering how this practice can have a big effect on both their bodies and minds. The main trick, therefore, is to find which types of yoga are best for your needs and abilities.
Now, this is a guide to different types of yoga and their physical and mental benefits.
Hatha yoga: The foundation of physical practice
Hatha yoga is the bedrock on which most forms of yoga are based. This yoga integrates various physical postures and mindful breathing techniques to balance mind and body.
Its Sanskrit name is translated as ‘sun’ (ha) and ‘moon’ (tha), which symbolises the union of opposing energies.
What to expect in class
During the session, you will do various through poses at a slow pace, holding each position for a few breaths, while your instructors will help in adjusting to the right position. This makes Hatha yoga absolutely easy for beginners or those who would like a slower progress.
Benefits you’ll experience
People who practise regularly often notice benefits such as improved flexibility, better sleep, and less anxiety. The focus on breathing creates a meditative quality that quiets mental chatter. Many find that this traditional yoga style gives them everything they need.
Gentle yoga: Accessible practice for everybody
Gentle yoga is a type that promotes mobility of the muscles and joints. It’s particularly beneficial for:
- Older adults seeking gentle movement
- People managing chronic conditions like arthritis
- Anyone whose body needs a slower, more supportive environment
How classes are adapted
In gentle yoga, you have a session where the instructors teach you the poses using chairs, walls, or blocks. There is time to relax into positions, take breaks, and get personal guidance.
Why do people choose gentle yoga
This can be genuinely helpful if you are experiencing chronic fatigue. You will gain the proven benefits of yoga with better circulation, improved balance, less pain and without the exhaustion that vigorous types of yoga might cause.
Yoga nidra: The practice of conscious relaxation
Yoga nidra is unique from other different types of yoga. You practise lying down in complete comfort. Often called “yogic sleep”, this guided meditation takes you into that space between being awake and asleep, where you deeply relax. It’s an ancient practice, with references in classical Sanskrit texts such as the Mahabharata.
What happens in a session
Your instructor guides you through systematic body scanning, gentle breath awareness, and soothing visualisations. An hour of class may provide you with rest equivalent to several hours of regular sleep.
Who benefits most
It requires no physical effort, making this yoga suitable for people who can’t do traditional poses. It is also useful for controlling anxiety, improving concentration, and emotional control.
Pregnancy yoga: Supporting the journey to motherhood
Pregnancy is a time of big change, and an expecting mother should practise pregnancy yoga. It is a form of yoga, rooted in hatha yoga principles, that thoughtfully adapts traditional poses to work with your changing body.
What the practice focuses on
Your sessions will emphasise:
- Pelvic floor awareness and gentle strengthening
- Breathing techniques invaluable during labour
- Building strength for childbirth
- Connecting with other expectant mothers
Benefits recognised by healthcare professionals
Pregnancy yoga actually helps with better sleep, reduces anxiety, improves stamina, and makes labour easier. Those breathing techniques become incredibly useful pain management tools during labour. The practice is also advantageous during the post-pregnancy phase, helping you rebuild strength.
Corporate yoga: Bringing wellness to the workplace
Corporate yoga brings mindful movement right into your office, addressing those specific aches from desk work. Sessions typically run during lunch breaks or first thing in the morning, so there’s no rushing to studios after work.
Benefits for organisations
Companies that run regular yoga sessions often notice happier, healthier teams with higher morale. Instructors create welcoming sessions where beginners feel comfortable while keeping things interesting. Over time, people notice better posture, less pain, improved stress management, making a genuine difference to work satisfaction and performance.
Conclusion
The wonderful thing about exploring different types of yoga is that your practice can grow with you, supporting you through life’s different phases. Whether you are drawn to Hatha, Yoga Nidra, or pregnancy classes, each type of yoga offers real pathways to feeling better.
OM Asana provides expert instruction across multiple types of yoga, creating genuinely inclusive spaces where everyone can explore these transformative practices at their own pace. The teachers bring years of training and genuine warmth to every section. Book your class today and discover which types of yoga feel right for you, both physically and mentally.
