Hatha, Vinyasa, Iyengar, Ashtanga, Bikram, Yin… the list goes on and on. There are so many types of yoga that it can be hard to sort through them. But for the most part you can divide them into two categories: fast and slow.
Slow yoga (like Hatha) involves holding static poses and moving slowly through your yoga flow. Fast or power yoga (like Vinyasa) involves much quicker movement and rapid transitions.
Each type of yoga has its own perks. Ideally you should incorporate both into your routine. Choose your preferred style based on how you are feeling that day and what your goals are.
Holding a pose will increase flexibility. When you give your body time to really sink into a stretch the muscles will get a chance to relax and elongate. Slow yoga will also improve muscular endurance with all of the isometric muscle contractions. Your body won’t be the only thing that benefits from slower yoga forms. You’ll also build mental toughness during uncomfortable positions.
Moving through rapid transitions burns up to two more calories per minute than slower flows. So if you are trying to lose weight, power yoga can certainly help. Power yoga will also make you stronger. The increased muscle activation will help you get stronger faster. Finally, forms of power yoga will reduce the risk of injuries. All of the dynamic stretches will keep you from pulling or tearing a muscle.