Welcome to Day 5 of International Week of Yoga: Movement, Meditation, Spirit & the Divine Feminine.

In this episode, we explore common modern types of yoga and how to choose the practice that supports your body, energy, season of life, and spiritual needs.

Not every yoga class is the same. Some practices are strong and flowing, while others are gentle, restful, devotional, meditative, or deeply accessible. If you have ever tried yoga and felt like it was not for you, it may simply mean that the style, pace, teacher, or environment was not the right fit.

Yoga is not one-size-fits-all. The right yoga practice should support your body and spirit rather than force you into something that does not feel right.

In this episode, Bertena discusses Hatha Yoga, Vinyasa Yoga, Restorative Yoga, Yin Yoga, Somatic Yoga, Chair Yoga, Yoga Nidra, Kundalini Yoga, Prenatal Yoga, Aqua Yoga, Trauma-Informed Yoga, and Bhakti-Based Yoga.

This episode is especially helpful for beginners, spiritual seekers, women on the Divine Feminine path, and anyone who wants yoga to feel more accessible, compassionate, and supportive.

In This Episode, You’ll Explore

• Why not every yoga class is the same
• How to choose a yoga practice based on your body, energy, and season of life
• Why yoga should support you rather than feel forced
• Hatha Yoga as a gentle to moderate practice of posture, breath, and balance
• Vinyasa Yoga as flowing movement connected with breath
• Restorative Yoga as deep rest with props and supported poses
• Yin Yoga as long-held poses, stillness, and inner reflection
• Somatic Yoga as gentle mindful movement for nervous system support and body awareness
• Chair Yoga as an accessible practice using a chair for support
• Yoga Nidra as guided yogic sleep and conscious rest
• Kundalini Yoga as an energy-based practice with breath, mantra, movement, and meditation
• Prenatal Yoga as supportive yoga for pregnancy and birth preparation
• Aqua Yoga as gentle yoga practiced in water
• Trauma-Informed Yoga as choice-based, safe, body-honoring yoga
• Bhakti-Based Yoga as devotion, chanting, prayer, and love of the Divine

Types of Yoga Discussed

1. Hatha Yoga

Gentle to moderate, focusing on posture, breath, and balance.

2. Vinyasa Yoga

Flowing movement connected with breath.

3. Restorative Yoga

Deep rest using props, stillness, and long-held supported poses.

4. Yin Yoga

Long-held poses that work with connective tissue, stillness, and inner reflection.

5. Somatic Yoga

Gentle, mindful movement that supports nervous system regulation, body awareness, and healing.

6. Chair Yoga

Accessible yoga using a chair for support.

7. Yoga Nidra

Guided yogic sleep or conscious rest.

8. Kundalini Yoga

Energy-based yoga using breath, mantra, movement, and meditation.

9. Prenatal Yoga

Supportive yoga for pregnancy and birth preparation.

10. Aqua Yoga

Gentle yoga practiced in water for support and mobility.

11. Trauma-Informed Yoga

Yoga that emphasizes choice, safety, body autonomy, and nervous system support.

12. Bhakti-Based Yoga

Yoga centered on devotion, chanting, prayer, and love of the Divine.

Spiritual Reflection

The best yoga practice is the one that helps you feel more present, compassionate, and connected.

Yoga does not need to be impressive to be meaningful. Your practice can be gentle, accessible, devotional, restful, strong, quiet, energetic, or deeply personal.

Journal Prompt

What kind of yoga does my body need right now: movement, strength, softness, rest, energy, or stillness?

You may also reflect on:

• What kind of yoga does my nervous system need?
• What kind of yoga does my spirit need?
• What kind of practice would feel supportive rather than forced?
• Where have I tried to make myself fit into a practice that did not honor me?
• What would it feel like to choose yoga from compassion instead of pressure?

Closing Practice

Place one hand on your heart or somewhere on your body that feels comforting.

Take a slow breath in.

Gently release.

Ask your body:

What kind of support do you need today?

Then repeat:

I listen to my body.

I choose what supports me.

My practice is allowed to meet me where I am.

Links

Listen to the podcast:

https://www.bertena.org/en/podcast

View the full International Week of Yoga schedule:

https://bertena.ezycourse.com/en/international-week-of-yoga

Keywords

types of yoga, which yoga is right for me, yoga styles explained, Hatha Yoga, Vinyasa Yoga, Restorative Yoga, Yin Yoga, Somatic Yoga, Chair Yoga, Yoga Nidra, Kundalini Yoga, Prenatal Yoga, Aqua Yoga, Trauma-Informed Yoga, Bhakti Yoga, yoga for beginners, accessible yoga, gentle yoga, yoga for every body, yoga as spiritual practice, Divine Feminine yoga, priestess path, International Day of Yoga, International Week of Yoga, spiritual yoga podcast, Bertena, The Spiritual Sanctuary Podcast

🎧 Listen & Subscribe

Find Spiritual Sanctuary: Wisdom for the Divine Feminine on Spotify and all major podcast platforms.

👉 https://open.spotify.com/show/1pNkD0FKF4TpgzcRFQQrhA

Subscribe to my newsletter here

Help Support the Sanctuary here

🤍 Podcast Sponsor: Cosmic Connections Nashville

This episode is proudly sponsored by Cosmic Connections, a beloved metaphysical shop and spiritual community in Nashville.

🎁 Listener perks:

• Discounts on online purchases use bertenapodcast10 for 10% off
• Entry into a gift card drawing when you comment on the episode or share it on social media and tag @bertena11

Supporting Cosmic Connections helps sustain a heart-centered spiritual space for seekers, healers, and practitioners.

👉 Visit Cosmic Connections:

https://yourcosmicconnections.com

Hello and welcome to The Spiritual Sanctuary: Wisdom for the Divine Feminine.

I’m Bertena, Priestess and Spiritual Coach, and I am so happy to welcome you to Day 5 of our special series, International Week of Yoga: Movement, Meditation, Spirit & the Divine Feminine.

So far in this series, we have explored yoga as more than movement. We began with the deeper meaning of yoga as union and connection. Then we talked about yoga’s ancient roots and sacred history. We explored the 8 limbs of yoga as a spiritual map for living. And yesterday, we talked about the many paths of yoga, including devotion, wisdom, service, meditation, energy, sacred sound, and rest.

Today, we are bringing that conversation into something very practical:

What are the different types of yoga, and how do you choose the practice that actually supports you?

This is such an important conversation because not every yoga class is the same.

Sometimes people go to one yoga class, have an uncomfortable experience, and then decide, “Yoga is not for me.”

Maybe the class was too fast.

Maybe the teacher did not offer modifications.

Maybe the room felt intimidating.

Maybe the practice was too intense for your nervous system.

Maybe you felt embarrassed, out of place, or like everyone else knew what they were doing.

Maybe the style simply did not match what your body, energy, or spirit needed.

But that does not mean yoga is not for you.

It may simply mean that particular type of yoga, that teacher, that class, or that pace was not the right fit.

Yoga is not one-size-fits-all.

The right yoga practice depends on your body, your energy, your season of life, your emotional needs, your spiritual needs, your mobility, your nervous system, your goals, and your lived experience.

Some days you may need movement.

Some days you may need stillness.

Some days you may need strength.

Some days you may need softness.

Some days you may need breath.

Some days you may need sacred rest.

Some days you may need a practice that helps you release energy.

Some days you may need a practice that helps you feel held.

This is why I want to encourage you to choose yoga that supports you, rather than forcing yourself into a practice that does not feel right.

Yoga should not feel like punishment.

Yoga should not feel like performance.

Yoga should not make you feel like you are failing because your body does not move like someone else’s body.

Yoga should help you become more present, more compassionate, and more connected.

That is our spiritual reflection for today:

The best yoga practice is the one that helps you feel more present, compassionate, and connected.

So today, let’s walk through several common types of yoga in a simple and accessible way.

________________________________________

Hatha Yoga

The first type of yoga we will talk about is Hatha Yoga.

Hatha Yoga is often a gentle to moderate practice that focuses on posture, breath, and balance.

In many modern yoga studios, a Hatha class may move at a slower pace than a Vinyasa class. You may hold poses for a little longer, focus on alignment, connect with the breath, and build body awareness.

Hatha can be a beautiful practice for beginners because it often gives you time to learn the poses and understand how your body feels in them.

It can also be wonderful for anyone who wants a balanced practice that is not too fast and not too still.

Hatha Yoga may include standing poses, seated poses, gentle stretches, breathwork, and relaxation.

Spiritually, Hatha Yoga reminds us that the body and breath work together. It teaches steadiness, presence, and awareness.

If you are looking for a foundational yoga practice, Hatha may be a good place to begin.

________________________________________

Vinyasa Yoga

The next style is Vinyasa Yoga.

Vinyasa Yoga is a flowing style of yoga where movement is connected with breath.

In a Vinyasa class, one pose often moves into the next in a sequence. It may feel more active, rhythmic, creative, and energizing.

Some people love Vinyasa because it feels like moving meditation. The breath guides the body, and the body follows the breath.

Vinyasa can build heat, strength, flexibility, coordination, and focus.

However, Vinyasa may not be the best fit for everyone at every time. If you are brand new to yoga, dealing with pain, feeling exhausted, healing from trauma, or needing a slower pace, some Vinyasa classes may feel too fast or overwhelming.

That does not make it bad. It simply means it depends on the class, teacher, and your current needs.

Spiritually, Vinyasa Yoga teaches flow. It reminds us that breath can guide movement, and movement can become meditation.

If your body is asking for energy, rhythm, and fluid movement, Vinyasa may support you.

________________________________________

Restorative Yoga

The third type is Restorative Yoga.

Restorative Yoga is a deeply restful practice that uses props, stillness, and long-held supported poses.

This is not a practice of pushing, stretching intensely, or working hard.

Restorative Yoga is about being held.

You may use blankets, bolsters, blocks, pillows, or chairs to support the body so the nervous system can soften.

In Restorative Yoga, poses may be held for several minutes while the body rests and releases.

This practice can be very supportive for stress, exhaustion, grief, burnout, emotional overwhelm, and anyone who needs permission to slow down.

Restorative Yoga is deeply connected to the feminine principle of receiving.

So often, we are taught to do more, push harder, keep going, and produce. Restorative Yoga says:

Pause.

Be held.

Receive.

You do not have to earn rest.

Spiritually, Restorative Yoga reminds us that stillness can be sacred and rest can be a form of healing.

If your body is asking for softness, support, and deep rest, Restorative Yoga may be exactly what you need.

________________________________________

Yin Yoga

The next style is Yin Yoga.

Yin Yoga is a quiet, slow practice where poses are held for longer periods of time, often targeting connective tissue, fascia, joints, and deeper layers of the body.

While Restorative Yoga is focused on comfort and support, Yin Yoga may involve a gentle edge of sensation. You are not forcing, but you are allowing the body to slowly open over time.

Yin Yoga invites stillness, patience, surrender, and inner reflection.

Because the poses are held longer, emotions or thoughts may surface. The practice becomes not just physical, but meditative.

Yin can be especially supportive for people who are always rushing, always doing, or always moving. It asks us to slow down and stay present.

However, Yin may not be ideal for every body or every condition. Props and modifications matter. As always, listening to your body is important.

Spiritually, Yin Yoga teaches surrender, patience, and inner listening.

If your body is asking for stillness, quiet, and deeper reflection, Yin Yoga may support you.

________________________________________

Somatic Yoga

The next practice is one very close to my heart: Somatic Yoga.

Somatic Yoga is gentle, mindful movement that supports nervous system regulation, body awareness, and healing.

Somatic practices invite you to feel the body from the inside out.

Instead of trying to force the body into a shape, you become curious.

What do I feel?

Where am I holding tension?

What happens when I move slowly?

What does my nervous system need?

Somatic Yoga can be especially supportive for people who feel disconnected from their bodies, people who are healing stress or trauma, people with limited mobility, people with chronic tension, or anyone who wants a gentler approach.

This practice is not about how it looks.

It is about how it feels.

Movements may be small, slow, gentle, repetitive, and deeply mindful.

Somatic Yoga invites the body to unwind rather than be forced.

It teaches safety, awareness, presence, and self-compassion.

Spiritually, Somatic Yoga helps us return to the body as sacred. It reminds us that the body has wisdom, and when we slow down enough, we can listen.

If your body is asking for gentleness, nervous system support, and reconnection, Somatic Yoga may be a beautiful practice for you.

________________________________________

Chair Yoga

The next style is Chair Yoga.

Chair Yoga is an accessible form of yoga that uses a chair for support.

This practice can be helpful for people with mobility challenges, balance concerns, fatigue, chronic pain, larger bodies, older adults, office workers, or anyone who simply wants support.

Chair Yoga may include seated stretches, gentle twists, breathwork, arm movements, supported standing poses, and meditation.

It is a beautiful reminder that yoga does not have to happen on the floor.

You do not have to be able to get up and down easily to practice yoga.

You do not have to sit cross-legged.

You do not have to do a complicated pose.

You can sit in a chair, breathe, move gently, and practice yoga fully.

Chair Yoga makes yoga more accessible and inclusive.

Spiritually, Chair Yoga reminds us that the sacred meets us exactly where we are.

If your body needs support, stability, and accessibility, Chair Yoga may be a wonderful option.

________________________________________

Yoga Nidra

The next practice is Yoga Nidra.

Yoga Nidra is often called yogic sleep or conscious rest.

It is usually practiced lying down or in a deeply comfortable position while being guided through relaxation, body awareness, breath awareness, intention, and inner exploration.

Yoga Nidra is not about movement. It is about entering a state of deep rest while remaining gently aware.

This practice can support stress relief, nervous system restoration, emotional healing, sleep support, and spiritual connection.

For people who feel like they cannot meditate, Yoga Nidra can be a beautiful doorway because you are guided the whole time.

You do not have to sit still in silence.

You do not have to clear your mind.

You simply receive the practice.

Spiritually, Yoga Nidra connects with surrender, intuition, rest, and the deep inner sanctuary of the soul.

If your body and spirit are asking for rest, restoration, and inner peace, Yoga Nidra may support you.

________________________________________

Kundalini Yoga

The next practice is Kundalini Yoga.

Kundalini Yoga is an energy-based practice that may include breathwork, mantra, movement, meditation, mudras, and awareness.

It focuses on awakening life force energy and expanding consciousness.

Kundalini Yoga can be powerful and transformative. It may include repeated movements, chanting, specific breathing practices, and meditations designed to move energy through the body.

This practice is often connected with spiritual awakening, inner fire, clarity, intuition, and Shakti energy.

For those drawn to the Divine Feminine, Kundalini Yoga can feel deeply connected to sacred life force, creative energy, and spiritual embodiment.

However, because Kundalini practices can be energetically activating, it is important to approach them with grounding and discernment. Not every nervous system needs strong activation all the time.

Some people need gentler, slower, more stabilizing practices first.

Spiritually, Kundalini Yoga reminds us that energy is sacred and that awakening should be held with care.

If your soul is asking for energy, mantra, spiritual activation, and deeper awareness, Kundalini Yoga may call to you.

________________________________________

Prenatal Yoga

The next type is Prenatal Yoga.

Prenatal Yoga is a supportive yoga practice designed for pregnancy and birth preparation.

It may include gentle movement, breathwork, pelvic awareness, relaxation, supported poses, and practices to help prepare the body and mind for pregnancy, birth, and motherhood.

Prenatal Yoga is not simply a regular yoga class with a few modifications. A good Prenatal Yoga class honors the unique needs of pregnancy and creates a safe, supportive space for the pregnant body.

Spiritually, Prenatal Yoga can connect deeply with the creative power of the body, the womb, motherhood, transition, and the sacred threshold of birth.

It can help pregnant people feel more connected to their bodies, their babies, their breath, and their inner wisdom.

If you are pregnant, it is important to work with a qualified teacher and follow guidance from your healthcare provider.

Prenatal Yoga reminds us that yoga can support life transitions in sacred and embodied ways.

________________________________________

Aqua Yoga

The next practice is Aqua Yoga.

Aqua Yoga is gentle yoga practiced in water.

The water supports the body, making movement feel easier for many people. It can be especially helpful for joint pain, mobility limitations, balance concerns, larger bodies, recovery, or anyone who feels more comfortable moving in water.

The buoyancy of water can reduce pressure on the joints and allow the body to explore movement with more ease.

Aqua Yoga may include gentle stretching, balance work, breath awareness, flowing movements, and relaxation.

Spiritually, Aqua Yoga connects beautifully with the element of water.

Water teaches flow.

Softening.

Release.

Emotional healing.

Adaptability.

If your body needs support, fluidity, and gentleness, Aqua Yoga may feel deeply nourishing.

________________________________________

Trauma-Informed Yoga

The next approach is Trauma-Informed Yoga.

Trauma-Informed Yoga emphasizes choice, safety, body autonomy, nervous system support, and empowerment.

In trauma-informed spaces, the teacher avoids forcing, pressuring, or assuming what someone should feel in their body.

Instead, the practice offers choices.

You are invited, not commanded.

You are allowed to stop.

You are allowed to modify.

You are allowed to keep your eyes open.

You are allowed to choose what feels safe.

You are allowed to listen to your own body.

This approach recognizes that not everyone experiences the body as an easy or safe place. For people who have experienced trauma, stress, grief, or disconnection, yoga needs to be offered with care.

Trauma-Informed Yoga can include gentle movement, grounding, breath awareness, choice-based language, and nervous system regulation.

Spiritually, Trauma-Informed Yoga reminds us that healing must honor consent, safety, and self-trust.

If you need a practice that centers choice, compassion, and nervous system support, Trauma-Informed Yoga may be very meaningful.

________________________________________

Bhakti-Based Yoga

The last style we will discuss today is Bhakti-Based Yoga.

Bhakti-Based Yoga is centered on devotion, chanting, prayer, sacred music, love of the Divine, and heart-opening spiritual practice.

This may show up in classes that include mantra, kirtan, devotional readings, goddess or deity connection, altar work, prayer, or sacred intention.

Bhakti-Based Yoga is less about perfecting poses and more about opening the heart.

It invites you to ask:

How can this practice become an offering?

How can my breath become prayer?

How can my movement become devotion?

How can I open to love?

For those on the Divine Feminine or priestess path, Bhakti-Based Yoga can feel deeply aligned. It can connect yoga with goddess devotion, sacred ritual, chanting, altar work, and heart-centered spirituality.

Spiritually, Bhakti-Based Yoga reminds us that love is a path.

If your heart longs for devotion, prayer, chanting, and sacred connection, Bhakti-Based Yoga may support your soul.

________________________________________

How to Choose the Right Yoga Practice for You

Now that we have explored several types of yoga, the question becomes:

How do you choose?

Here are a few things to consider.

First, ask your body what it needs.

Not what your ego thinks you should do.

Not what social media says is impressive.

Not what someone else says is the best style.

Ask your body.

Does my body need movement?

Does my body need strength?

Does my body need softness?

Does my body need rest?

Does my body need energy?

Does my body need stillness?

Does my nervous system need calming or activation?

Does my spirit need devotion, reflection, or silence?

Second, consider your season of life.

The practice that supported you five years ago may not be the practice you need today.

There are seasons for strong movement.

Seasons for rest.

Seasons for healing.

Seasons for discipline.

Seasons for devotion.

Seasons for grief.

Seasons for rebuilding.

Seasons for awakening.

Seasons for simply breathing.

Third, remember that you are allowed to modify.

A pose can be changed.

A practice can be shortened.

A chair can be used.

A blanket can support you.

You can rest.

You can pause.

You can choose.

Fourth, notice how you feel after the practice.

Do you feel more connected?

More compassionate?

More grounded?

More peaceful?

More present?

More aware?

Or do you feel depleted, shamed, pressured, or disconnected?

That information matters.

Yoga should support your relationship with yourself.

And finally, give yourself permission to explore.

You may love more than one style.

You may need different practices on different days.

You may blend practices.

A spiritual yoga practice might include five minutes of breathwork, gentle somatic movement, a devotional mantra, and Yoga Nidra.

It does not have to fit inside a box.

Your practice can be personal.

Your practice can be sacred.

Your practice can meet you where you are.

________________________________________

Spiritual Reflection

Today’s spiritual reflection is:

The best yoga practice is the one that helps you feel more present, compassionate, and connected.

Not the one that looks the most impressive.

Not the one that burns the most calories.

Not the one that makes you feel superior.

Not the one that makes you feel ashamed.

The best practice is the one that helps you return to yourself.

The one that helps you breathe.

The one that helps you listen.

The one that helps you soften.

The one that helps you feel more at home in your body.

The one that helps you connect with your spirit.

________________________________________

Journal Prompt

Your journal prompt for today is:

What kind of yoga does my body need right now: movement, strength, softness, rest, energy, or stillness?

You may also ask:

What kind of yoga does my nervous system need?

What kind of yoga does my spirit need?

What kind of practice would feel supportive rather than forced?

Where have I tried to make myself fit into a practice that did not honor me?

What would it feel like to choose yoga from compassion instead of pressure?

________________________________________

Closing Practice

Before we close, I invite you to place one hand on your heart or one hand somewhere on your body that feels comforting.

Take a slow breath in.

And gently release.

Ask your body:

What kind of support do you need today?

Pause and listen.

You may not hear words.

You may feel a sensation.

You may notice a desire to move.

You may notice a desire to rest.

You may notice that you need breath.

You may notice that you need stillness.

You may notice that you need gentleness.

Now softly repeat:

I listen to my body.

I choose what supports me.

My practice is allowed to meet me where I am.

Take one more slow breath.

Thank you for joining me for Day 5 of International Week of Yoga: Movement, Meditation, Spirit & the Divine Feminine.

Tomorrow, we will explore one of my favorite topics: yoga, the Divine Feminine, and the priestess path.

Until then, may you choose a practice that supports your body, honors your energy, and helps you feel connected to your spirit.

With love,

I’m Bertena, and this is The Spiritual Sanctuary.

________________________________________