In Ashtanga yoga, you perform the same set of poses, in the same order, for the same breath count. Benefits of Ashtanga yoga include improved well-being, increased strength, and a calmer mind.

But while vinyasa classes are more varied, ashtanga has a set sequence of poses that you can't deviate from, Baitmangalkar says. Ashtanga yoga classes also tend to place a greater emphasis on ...