Getting started with yoga
Yoga is so popular these days, your community may have several types of classes to choose from. However, not all of them may be appropriate for new students-particularly if you are unfit, overweight, older, or suffer from injuries or a chronic health condition.
For starters, Kim E. Innes, Ph.D., of UVA Health System's Center for the Study of Complementary and Alternative Therapies, recommends a gentle beginner class in
Iyengar yoga, which uses props like cushions and blocks, and emphasizes precise alignment in all poses;
viniyoga, which involves physical movements matched to the breath; or
integral yoga, which typically includes meditation along with breath work and physical poses.
"Many teachers are familiar with how to adapt yoga poses for older or less fit students," Innes says. "Ask the teacher ahead of time if they are able to accommodate your needs." You might also ask if they teach therapeutic yoga; a teacher who is trained in therapeutic yoga is more likely to know how to adapt poses.
If you've been inactive, suffer from a chronic condition, or are older, Innes warns, it is best to avoid the more extreme forms of yoga such as Bikram (hot yoga), which are physically demanding and "more appropriate for very fit, generally younger people," as well as classes that appear competitive in nature.
"It may be helpful to sit in on a class before signing up to see how comfortable you are with the exercises, the class, and the teacher."