KEENE, N.H. (MyKeeneNow) Feeling stressed and overwhelmed? You’ve probably heard that yoga can help—but with so many styles to choose from, it’s easy to feel more confused than relaxed. Let’s break down some popular types of yoga to help you decide which might be best for you.

Hatha yoga: Hatha yoga is often considered the foundation of many yoga practices. It focuses on physical postures (asanas), breath control (pranayama), and meditation. The term “hatha” comes from Sanskrit—“ha” meaning sun and “tha” meaning moon—symbolizing the balance between physical strength and spiritual calm. This style is a great starting point for beginners as it builds strength, flexibility, and balance.

Vinyasa yoga: If you’re looking for a more physically demanding practice, Vinyasa yoga could be ideal. Also known as power yoga, Vinyasa links movement with breath, creating dynamic sequences that boost strength and balance. Be prepared to work up a sweat and elevate your heart rate during these energetic sessions.

Bikram yoga: For a challenging and structured workout, consider Bikram yoga. Named after its founder, Bikram Choudhury, this practice involves performing a set series of 26 postures (each done twice) in a heated room set to around 105°F. This intense style is best suited for those with some experience, as it increases flexibility, promotes detoxification, and stimulates metabolism.

Jivamukti yoga: If you seek a practice that combines physical intensity with a deeper spiritual component, Jivamukti yoga might be for you. Expect to hear more Sanskrit, experience thematic classes, and even participate in chanting. This style is built on five tenets: scripture (shastra), tradition (bhakti), non-violence (ahimsa), music (nada), and meditation (dhyana).

Restorative yoga: Looking to wind down and find deep relaxation? Restorative yoga is designed for that purpose. In these classes, you hold postures for extended periods (typically 5–10 minutes) with the help of props like bolsters, blocks, and blankets. This slow-paced practice not only induces deep relaxation but also reduces stress, improves sleep, and alleviates pain and discomfort.

Finding your perfect fit: The world of yoga can seem overwhelming at first, but the best way to discover what works for you is to try different styles. Mixing vigorous practices with slower, more restorative sessions can provide a balanced routine that meets both your physical and mental needs. Always choose a class where you feel comfortable with the instructor and the environment and consult a doctor if you have any concerns about starting a new exercise program.

Natalie Knowles has been teaching yoga and other modalities of fitness in the area for over 20 years.  She is certified in Prana Vinyasa Yoga and has trained with many notable teachers including Shiva Rea, Seane Corne, and Baron Baptiste.  She is currently teaching a variety of fitness classes in the area. Learn more at www.natalieknowleswellness.com