By May Long

Searching for inner peace? Want to be more flexible, less stressed, and more able to focus? Or do you just want to join one of the widest reaching fitness movements in recent years? Try yoga, which gives you physical and mental flexibility. Whether you’re looking for a kick-butt workout that will give you cut abs, or a relaxing way to get in shape, there’s a type of yoga exercises that are right for you.

Let’s start with the basics. If your idea of yoga is sitting around in the lotus position, muttering “ohhmm” while burning incense, think again. Yoga may be an ancient Indian tradition, but there are new twists on the traditional that make yoga a good fit whether you’re a committed couch potato or training for a triathlon. Yoga exercises can make you fitter, less stressed, and more flexible, not only physically but emotionally as well. You can use it to tone muscles, lose weight, deepen your powers of concentration, and become moer spiritual, or just impress your friends with your ability to pop a shirshasana (that’s head-stand to you).

Yoga was developed thousands of years ago in India, and the word yoga comes from the Sanskrit meaning “to unite.” Yoga practice seeks to unite the physical body with the spiritual self. There are actually eight different major branches of yoga, including brahti yoga, or devotional yoga; mantra yoga, which involves potent sound; and tantra yoga, which is considered the yoga of continuity.

When most people talk about yoga exercises they’re referring to the eighth branch, called hatha yoga, the branch of yoga that involves physical discipline. Hatha yoga includes positions, called asanas, which are performed while you concentrate on and control your breathing and develop mental focus and concentration. While all types of yoga incorporate these elements, there is a variety of different yoga schools, each of which takes a different approach to this ancient art.

Hatha yoga is a classic yoga, great for first time yoga students. It focuses on simple poses, performed at a comfortable pace, with an emphasis on deep, meditative breathing. This low-key, relaxing form of yoga is a great way to wind down at night and the perfect way to begin a yoga practice.

Ashtanga yoga, also known as sports yoga or power yoga, is guaranteed to kick your butt. This relatively new form of yoga emphasizes strength and stamina over meditation, plus you move quickly from one pose to another, which makes it quite demanding.  Don’t sign up for an ashtanga class unless you’re already in good shape, and expect to feel some soreness for a day or two after your first couple of workouts.

Ready to sweat? Bikram yoga is performed in a 100-degree room to enhance flexibility. Poses focus on stretching the muscles in a specific sequence, and it’s thought to help with symptoms of chronic pain. Like ashtanga yoga, this is a tough workout. The poses are demanding and it’s not for anyone but the fittest people and yoga exercise veterans.