Start (and Stick to) a Yoga Program in 2010

It's true that yoga can be practiced alone with a DVD, but when first learning, it's best to find an experienced, certified instructor in a studio that is quiet, clean and convenient. The only items you need to bring are a non-slip mat, water bottle and a towel. You should wear form-fitting, comfortable clothes, like shorts, yoga pants and a tank top. While some of us like to hide in baggy clothes, they can restrict your movement and your teacher's ability to see how your body is positioned. Yoga is traditionally practiced barefoot, and it is best to practice on an empty stomach or a couple hours after a meal.

Practicing first thing in the morning is an excellent way to focus and energize the mind and body, while practicing at night can promote a relaxed and restful sleep. Yoga sessions are usually 30 to 90 minutes and are most beneficial when practiced three to six times a week.
While most yoga routines follow a sequence of warm-up exercises, standing poses, sitting poses, twists, supine and prone poses, balance and finishing poses, there are many styles to choose from, including:

Hatha. A Hatha style class provides a good introduction to yoga and the basic poses. It is typically a slower-paced, gentler approach.

Vinyasa. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style of yoga. It includes a series of poses called sun salutations where movements are matched to the breath.

Ashtanga. Ashtanga is a fast-paced, intense style of yoga where the same series of poses is performed in the same order. Ashtanga is physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow, and "Power Yoga" is based on this style of yoga.

Bikram. Practiced in a 95 to 100 degree room, this style is often referred to as "Hot Yoga". The idea is to loosen tight muscles and encourage excessive sweating, which is thought to be cleansing.

Kripalu. Kripalu is a yoga practice with a compassionate approach and emphasis on meditation, physical healing and personal transformation. Its spiritually-centered poses focus on looking inward and moving at your own pace.

When first starting a yoga program, it's best to start in the middle or back of the room so you can see what the rest of the class is doing. It's fine to move at your own pace and take breaks (a child's pose) when necessary. While some instructors incorporate meditation or chanting with Hindu or Buddhist expressions, don't let that scare you away. Concentrate on your breathing and the physical movements and incorporate as much or as little of the spiritual aspects as you want. Before you know it, you'll be saying, "There's no place like 'Om.'"

Want to strengthen your body further in the new year? Check out how to start (and stick to) a swimming program in 2010!