Which style of yoga is right for me?

For some, the word ” Yoga The ritual evokes chanting, long breaths, and slow movements. To others, it means contorting your body into ever more complicated positions until the mat drips with sweat.

In reality, it can be both – with a lot of variation in between. It depends on the teacher, who can be trained in many styles of yoga: Hatha, Vinyasa, Iyengar, Ashtanga, Yin and more.

Although all styles involve poses (asanas), they differ in important ways. Even classes of the same style can range from calm to vigorous.

So what is the best type of class for a beginner?

“The best is what works for you,” said Tim Sinesi, who has been teaching yoga in Orange County, Calif., for 22 years. “There are so many different paths Towards the same goal“

Here’s a primer on some popular styles, followed by a big caveat.

This article is part of AP’s Be Well coverage, which focuses on fitness, wellness, diet and mental health. Read more Stay well.

Hatha/Yin Yoga Styles

The term “yoga,” derived from the Sanskrit word for “union,” actually encompasses a whole discipline that includes movement, Meditation and lifestyle. Hatha, which means “strength,” is technically any type of yoga class that includes asanas. If you’ve ever heard of the Sun Salutation, for example, it’s a basic sequence of 12 asanas that start many types of classes.

When it comes to classes listed as hatha, however, they are usually gentler with more emphasis on breathing exercises (pranayama). Poses are held for a few breaths and students usually move more slowly.

Hatha can be good for beginners who want to relax while improving flexibility and balance.

Another style, Yin, focuses even more on recovery by working to stretch the connective tissue of the muscles. Students hold the pose for 5 minutes or more, allowing the body to settle into a pose rather than pushing.

Vinyasa/Ashtinga styles

A more vigorous, flowing form of yoga, Vinyasa integrates movement with breath over a progression of postures. Some advanced vinyasa classes move at a pace of one movement per breath.

Often they will be called flow or power classes. They may be suitable for those who are more athletic, but teachers still recommend that students start at the beginner level.

“I wouldn’t really encourage them to start in an advanced vinyasa flow class because they won’t have the foundation to move through it safely,” said Anne Van Valkenburgh of Lanai, Hawaii, who Training yoga teachers. In a mix of styles for 18 years.

Another style, Ashtanga, is similar, except that it involves a set series of poses that students repeat day after day, often at their own pace. As students get stronger, they move up to a higher series with more challenging poses, similar to belt level in martial arts.

Iyengar’s style

This style includes vinyasa-like poses but classes are usually slower – though not necessarily easy. More attention is paid to correctly aligning body parts through small adjustments. Poses are held for longer periods of time and students often rely on props including cushions, blocks or straps.

Iyengar is especially good for those recovering from injuries, or for those who are already active but want a foundation of yoga before moving on to a different style.

A warning about choosing yoga styles

These days, most teachers mix different styles in their classes, and many classes aren’t billed in those terms. A few words describing the class should give you an idea of what to expect, but don’t be afraid to ask questions in the studio or reach out to individual instructors.

Ideally, look for an early series, but if you can’t find the right one, don’t worry. Most teachers are happy with their classes early on and will make accommodations.

Above all, commit to trying a few classes until you find a style or teacher that resonates with you.

“I feel sad when someone tries yoga once or twice and they’re like, ‘Yeah, I don’t like it,'” Van Valkenburg said. “There’s so much that you might be missing something that’s very beneficial to your life.”