Yoga Types & Getting Started
Contrary to popular believe, yoga is not one type of exercise, it is a family of practices. Some styles build heat and strength, others create grounding and calm, and others work with breath and energy. Below is a simple breakdown of the most common styles with emphasis on Vinyasa, Yin, and Kundalini which are three uniquely different practices that help create lasting calm and vitality.
Vinyasa Yoga
Strength, flow, breath linked movement, builds internal heat
What it is
A dynamic, flowing style of yoga where poses move smoothly from one to the next guided by breath. It feels like movement meditation with strength, balance, and rhythm.
Why it helps during menopause
Builds strength and metabolism
Supports mood regulation
Improves flexibility
Reduces stress through rhythmic breath
Helps with mental clarity and focus
May improve sleep through physical exertion
Beginner friendly Vinyasa Classes:
Yoga for Beginners
Yoga for When You’re Spiralling
Yin Yoga
Deep calm, long holds, nervous system regulation, emotional release
What it is
A slow, meditative practice where poses are held for 2 to 5 minutes at a time. Yin targets connective tissue, fascia, and joints while calming the mind and releasing stored tension.
Why it helps during menopause
Calms the nervous system
Reduces anxiety and overwhelm
Improves sleep
Releases hip, shoulder, and back tension
Softens the intensity of hot flashes
Provides quiet emotional space
Beginner friendly Yin Classes
Kundalini Yoga
Energy work, breath, mantra, emotional clearing, nervous system strengthening
What it is
A unique style combining movement, breathwork, chanting, and meditation to move energy through the body. Kundalini practices strengthen the nervous system and clear emotional blocks.
Why it helps during menopause
Reduces stress and anxiety
Supports emotional stability
Strengthens the nervous system
Helps balance energy swings
Improves intuition and clarity
Enhances lung and breath capacity
OTHER COMMON TYPES OF YOGA, QUICK OVERVIEW
Hatha Yoga
Slow paced foundational yoga that teaches basic poses and breath.
Restorative Yoga
Fully supported poses using props for deep relaxation, ideal for sleep and anxiety.
Iyengar Yoga
Alignment focused, uses props to build strength and precision.
Power Yoga
A stronger, more athletic form of Vinyasa that builds stamina.
Ashtanga Yoga
A structured, disciplined series of poses good for those who like routine.
YOGIC BREATHING, PRANAYAMA
Breath practices that calm the mind, reduce anxiety, and regulate the nervous system.
Breathwork
4-7-8 Breath
Calming, anxiety relief, sleep support
How to do it
Inhale 4 seconds through the nose
Hold 7 seconds
Exhale 8 seconds through the mouth
Repeat 3 rounds
Video guide
https://www.youtube.com/watch?v=YRPh_GaiL8s
Box Breathing, Square Breathing
Balancing, focus, emotional steadiness
How to do it
Inhale 4 seconds
Hold 4
Exhale 4
Hold 4
Repeat 3 to 5 minutes
Video guide
https://www.youtube.com/watch?v=tEmt1Znux58
Breath of Fire, Kundalini
Energizing, detoxifying, heat balancing
How to do it
Short fast exhales through the nose while the belly pumps in.
Start slowly and avoid if pregnant or overheated.
Video guide
https://www.youtube.com/watch?v=EOZtQH4xvFE
Alternate Nostril Breathing, Nadi Shodhana
Calming, balancing, supports anxiety relief
How to do it
Alternate closing one nostril at a time while breathing smoothly.
Video guides
Kundalini Yoga For Beginners: How to do Breath of Fire Tutorial
Easy Kundalini Yoga Practice for Beginners (30-min) Kriya, Poses, Breath of Fire, & Meditation
Diaphragmatic Breathing, Belly Breathing
Grounding, restorative, nervous system reset
How to do it
Place a hand on your belly and breathe slowly so the belly rises on the inhale and softens on the exhale.
Video guide
Belly Breathing
Which Style Should You Choose?
If you want strength and energy, choose Vinyasa
If you want deep rest and grounding, choose Yin
If you want breath and energy balancing, choose Kundalini
If you want better sleep and anxiety relief, choose Yin or Restorative
If you want focus and emotional steadiness, choose breathwork
If you want a well rounded routine, combine Vinyasa, Yin, and breathwork