Yoga is an ancient system of physical postures, breathwork, and contemplative practice that originated in India and now encompasses dozens of distinct styles suited to every body and goal. Its value lies not just in flexibility or strength but in training the nervous system to move between effort and ease, a skill that transfers directly to how you handle stress off the mat. A key insight for any practitioner: asana (physical posture) is only one of eight limbs in Patanjali's classical framework, meaning the poses are an entry point, not the destination, and breath, gaze, and internal attention are equally important to a complete practice.
What This Cheat Sheet Covers
This topic spans 17 focused tables and 130 indexed concepts, 96 flashcards. Below is a complete table-by-table outline of this topic, spanning foundational concepts through advanced details.
A jump-to index of every table row in this cheat sheet.
An interactive map of every table and concept in this topic.
Table 1: Yoga Styles Overview
Yoga styles differ fundamentally in pace, target tissue, and intent, ranging from gentle and restorative to vigorous and heat-building. Choosing the right style depends on whether you need strength and heat, quiet and joint health, precise alignment, or deep nervous-system recovery.
| Style | Example | Description | |
|---|---|---|---|
Inhale → lift arms; Exhale → fold forward; Inhale → half-lift; Exhale → Chaturanga | • Breath-synchronized movement: each transition is tied to an inhale or exhale • builds heat, strength, and cardiovascular endurance | ||
Hold Warrior II for 5 full breaths, then transition slowly to Triangle | • Slower-paced, alignment-focused style • poses held statically with attention to form • ideal entry point for beginners | ||
Fast-paced flow linking Warrior sequences, Chaturanga, and core work with continuous Ujjayi breath and minimal rest between poses | • Athletic, Ashtanga-derived style with no fixed sequence, built for strength and cardiovascular fitness • teachers design their own flows, so intensity and pace vary widely by instructor | ||
90-minute class of a fixed sequence: 24 postures plus 2 breathing exercises, room heated to 105°F (41°C) at 40% humidity | • Unchanging 26-part sequence performed in a heated, humid room every time • the heat raises perceived flexibility and sweat output, so hydration before and after class is essential | ||
Primary Series: Surya Namaskar A × 5 → standing sequence → seated sequence → finishing | • Fixed sequence of postures practiced in the same order every session • uses Tristhana (breath, gaze, bandha) simultaneously | ||
Triangle Pose held for a minute or more with a block under the front hand and a strap around the feet to refine leg, hip, and spine alignment | • Alignment-precise Hatha style founded by B.K.S. Iyengar, known for extensive prop use (blocks, straps, chairs, bolsters) • poses are held longer than in flow styles to build strength and correct habitual misalignment | ||
Hold Butterfly (Baddha Konasana) 3–5 min, muscles passive | • Targets deep connective tissue (fascia, ligaments, joint capsules) through long passive holds • floor-based, no standing poses | ||
Supported Child's Pose: bolster under chest, blanket under forehead, 10–15 min hold | • Fully prop-supported passive relaxation • activates parasympathetic nervous system • suited for injury recovery or high stress | ||
A kriya combining Breath of Fire (rapid, equal-effort nasal breathing) with repetitive arm movements, followed by a set meditation and a closing mantra | • Energy-focused style pairing physical kriyas with breathwork, chanting, and meditation • developed for the West by Yogi Bhajan; a class typically opens with a mantra and closes with a specific relaxation |