Medically reviewed by Courtney Sullivan, Certified Yoga Instructor — By James Roland on October 12, 2019

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Of the many different types of yoga practiced around the world, two variations — Hatha and Vinyasa yoga — are among the most popular. While they mô tả many of the same poses, Hatha và Vinyasa each have a distinct focus and pacing.

Which one is right for you depends on your yoga experience, fitness level, & your goals for learning and practicing this khung of physical activity.

In this article, we’ll take a closer look at both forms of yoga, & help you decide which one may be a better fit for you.

Hatha yoga can be considered an umbrella term khổng lồ describe many of the most common forms of yoga taught in the West today.

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With this type of yoga, you move your body slowly and deliberately into different poses that challenge your strength and flexibility, while at the same time focusing on relaxation và mindfulness.

Hatha yoga places special emphasis on controlled breathing & posture. Building chip core strength, which is key lớn good posture, is another important aspect of this type of yoga.

Hatha has hundreds of poses, including well-known ones such as Downward-Facing Dog & Standing Forward Bend. Poses are usually held for several breaths before you move onto the next.

Vinyasa is an approach to lớn yoga in which you move from one pose directly into the next. There’s a flow khổng lồ a Vinyasa yoga session, though the specific poses và the pace of the flow vary from one instructor khổng lồ the next.

You may also hear the term Ashtanga yoga used interchangeably with Vinyasa. While they’re similar in approach, the key difference is that Ashtanga sessions follow the same pattern of poses every time.

Vinyasa, on the other hand, usually moves from one pose lớn the next at the teacher’s discretion. This transition coordinates with your breathing. It’s done specifically as you exhale or inhale, & it gives you the feeling that your breath is moving your body.

A fast-paced Vinyasa session can be physically challenging.

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Vinyasa yoga improves energy levels while promoting relaxation and lowering stress levels. It also offers several other benefits, including:

Endurance & strength training. Because the challenging poses are done in quick succession, Vinyasa yoga helps build muscle strength while improving your fitness.
Hatha and Vinyasa yoga incorporate many of the same poses. The main difference is the pacing of the classes.

Vinyasa moves at a faster pace và requires greater breathing control than Hatha yoga. Because it’s done more slowly and poses are held for longer, Hatha yoga allows for more stretching.

One way khổng lồ sum up the differences is lớn picture Vinyasa yoga as a cardio workout và Hatha yoga as a stretching & flexibility workout.

Like any size of exercise, the type of yoga that’s best suited to you depends on several factors.

Hatha yoga may be a better fit if you:

are new lớn yoga have a lower level of fitness want to lớn focus on your vi xử lý core strength or posturewant lớn maximize găng tay reductionprefer a slower, more relaxed pace

Vinyasa yoga may be a better match if you:

are familiar with yoga poses & how to do themhave a good level of fitness want to lớn get a cardio and strength training workout during your yoga sessionlike khổng lồ feel challenged during your yoga session

Hatha & Vinyasa yoga cốt truyện many of the same poses. In their own ways, they each emphasize controlled, conscious breathing khổng lồ help you relax & improve your fitness. The biggest difference between them is the pace at which you change from one pose khổng lồ the next.

When deciding which yoga approach is best for you, keep in mind that you can always try one style and switch khổng lồ a different one if you find it isn’t well suited to lớn your fitness or wellness goals.

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Medically reviewed by Courtney Sullivan, Certified Yoga Instructor — By James Roland on October 12, 2019