15 yoga styles compared — the benefits and where to start

Although the physical and mental benefits of yoga for military personnel and their families are well-known, what may be more of a surprise is the variety of styles out there, and the different benefits of each specific style. Yoga can be practiced lying flat on your back with your eyes closed for maximum relaxation, yet it can also be practiced in a room heated to 100 degrees to encourage detoxification and build strength. There are yoga classes specifically for pregnant women, children, men and even those who would like to practice with a partner.
If you’re interested in stepping on a mat but don’t know where to start, our guide can help you determine what style is right for you. 
Why practice yoga
Modern yoga, as practiced in gyms and studios, uses physical poses to build strength and flexibility while reducing stress.
The key to unlocking the mental benefits is tuning in to the breath. By breathing deeply, and focusing on the inhales and exhales, the practice can become a moving meditation.
“It leaves the body feeling euphoric,” said Army veteran Chris Lindley, owner of Endorphin fitness studios in Denver. “For the vets, it gets them moving again and reduces stress. Same thing for active duty. … It brings them down because it’s always go go go.”
Where to begin
“What I like to tell people is get your butt in there, do a class, and if you don’t feel better when you’re done, you never have to do one again,” Lindley said. “I never have met anyone who’s done a yoga class who doesn’t feel better when it’s done.”
Beginners’ yoga is a great place to start. Teachers in these classes offer students information on how to practice yoga safely, such as proper alignment and ways to adapt the poses for a variety of physical conditions.
Classes also move at a comfortable pace to help familiarize practitioners with the poses and their Sankskrit names, which are used in many classes.
If you’re new to exercise, or if you’re recovering from an injury, gentle and restorative classes are a good way to ease into the practice. These classes build flexibility at a slower pace.
If you’re interested in something more active, vinyasa classes are among the most popular. These challenging classes link movement to breath and incorporate strength-building poses with backbends and intense stretches. Sun salutations, downward-facing dog and standing warrior poses are a main component of these classes, which are also called flow.
What else is out there
Once you’re comfortable on the mat, there are many styles to try. Acro and aerial are more acrobatic, and rocket yoga ups the difficulty with a brisk pace, inversions and arm-balances. Meanwhile, yin and nidra dial things way down.
So grab a mat, take a breath and decide whether you’d like to get moving, or get still.