Originating in India and associated with Hinduism, Buddism and Jainism, Yoga refers to their traditional physical and mental disciplines. Over the years, starting mostly in the 70s, Yoga has become more mainstream and is practiced by those who follow other religions as well. There are 6 main styles of Yoga that are commonly practiced.

HATHA Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.

ASHTANGA & POWER YOGA Ashtanga, which means "eight limbs" in Sanskrit, is a fast paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.

IYENGAR Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.

KUNDALINI The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential.

BIKRAM/HOT YOGA Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.

The type of Yoga that you choose to practice depends on what your Yoga goals are. It could be stress relief, losing a few pounds, improving flexibility, or simply just to stay active and mobile as you age. The best way to find the right Yoga for you is to try out a few classes in different styles with different teachers to see which makes you feel more comfortable. Call around to Yoga Centres or Studios in your area and ask specific questions to the instructor. See if they offer any free trials. The important thing is to find what’s right for you so you’ll be able to relax in your Yoga surroundings and focus on your own personal Yoga journey. Always remember that Yoga is about you and improving your body and mind. It’s not a competition with others in the class. Focus on yourself and your own improvements.

Starting in a class is a good idea so you can gain the proper knowledge on Yoga postures, poses and breathing techniques. Once you have a few classes under your belt you may feel more comfortable practicing in your home with use of either books or DVDs. In fact Yoga can be done anywhere, including a park or even your office. There is no need for expensive clothing or equipment. For some exercises you don’t even have to roll out a mat. Although comfortable clothing is recommended to gain a full range of motion there are a number of poses that can be done in your work clothes sitting at your desk. To gain the most from your Yoga practice do a little everyday and one longer session at least once a week. Here are a few Yoga poses that can be done while on a break at work. They are great for preventing headaches, neck pain, backaches, wrist problems and can improve your concentration and productivity. Choose a few to do each day. It only takes a few minutes.

1. The Hump:
   The exercise reduces the protrusion where the neck meets the upper back. Slouched all day, it's nice to go the opposite way to counteract it.
   • join your hands behind your back
   • pull hands away and lift it up a little bit
   • lift and open up your chest, doing so lengthens the spine since it can be compressed from sitting down too long
   • breathe deeply when you are doing this and improve your range of motion
2. The Swan Stretch: The pose can help you stop tension and headaches by getting more blood and oxygen to your head Here's what you do:
   
   • put right arm behind back
   • palms flat against chair
   • have your left hand cover your ear
   • tilt head to the left to a comfortable point and hold it there for about 30 seconds
   • watch your breathing, making sure you are breathing deeply, getting all the oxygen you need into your lungs
3. Bow and Arrow:
   The move will help you eliminate headaches and fuzzy thinking caused by poor circulation. It also improves hand/eye coordination. All you have to do is focus and pretend you are firing a bow and arrow. Picture yourself aiming at a target and you want to hit that bull's eye, breath deeply, and release.
4. The Thumbs Down:
   Relax and relieve some upper body tension, stiffness, and pain by doing this move. Your upper body muscles normally rotate forward when you sit for too long. To fix this:
   • have your elbows at shoulder height
   • your palms facing each other
   • spread your arms shoulder width apart and then have your thumbs pointing back
   • you should feel the muscles in your chest shoulders expanding and stretching out from cramped position
5. Thyroid Stretch:
   Stretching out your thyroid glands will help balance your nervous system, improve your memory, and simply stretch the back of your neck out. To do so:
   
   • interlace your fingers
   • Lower your chin
   • squeeze your elbows in tight
   • pull down slowly and gently to until you feel a stretch
   • afterwards, push your head back and look towards the ceiling
6. The Bodily Twist:
   Increase your range of motion in your core, strengthen your center and tighten up your stomach with this move.
   Cross your legs and turn the opposite direction to leg you used, if you have your right leg over your left, turn to the left and vice versa to give yourself that stretch you need to work out your mid section
7. The Stretch to the Sky:
   The sky stretch improves lung capacity improves digestion. Your spine can compress from sitting, to this exercise stretches it out. As an added perk, it narrows your waistline To do this you:
   
   • Interlace fingers with palms up
   • Lengthen your neck
   • Lift your chest
   • Soften your gaze
   
   Feel your lungs getting more air and your spine being stretched out. Make sure you take deep breaths in, filling up your lungs with enough oxygen
8. Frog Legs:>br> Increase your flexibility with this pose and release the tension built up in your body from long hours at the computer. Also, this pose oxygenates the brain. Here is how you do it:
   
   • from a sitting position, your knees are at hip width
   • slide hands to insteps, as if you are tying your left shoe, reach for that left foot and have your nose touch your knee
   • hold that position, this is a great move to lengthen your back
   • raise your head slowly and take deep breathes

Although it started out as a spiritual practice and can still be used in that way today, there are many ways that Yoga will improve your daily life. It can slow the ageing process and keep your joints flexible for longer improving your mobility as you age. Breathing techniques learned in Yoga can be used in other situations to combat stress, anxiety or even help you sleep. All in all, Yoga is a proactive way to keep you spiritual, mental and physical health in check.