“A workout, meditation, and a therapy session all in an hour”—that’s what a friend calls her favorite yoga class. Indeed, current research suggests that yoga’s myriad benefits range from decreasing stress and improving mood to enhancing glucose tolerance and reducing blood pressure, says Kim Innes, associate clinical professor at the University of Virginia’s Center for the Study of Alternative and Complementary Therapies. What’s more, you can reap these bonuses at home, at your convenience and next to no cost.

Choosing a practice

Try out a few local classes to find a style and an instructor you like. (Most gyms now offer yoga, as does the YMCA and other community groups.) Classes are inspiring, and it’s best to learn the poses, or asanas, under the guidance of a teacher who can make hands-on corrections before you take the practice home. Here’s a rundown of three popular styles:

• Ashtanga (also called Hatha or Vinyasa): This traditional style links together a vigorous series of movements called sun salutations (plus standing and sitting stretches) into a flowing practice. A good match if you’re looking for a rigorous, often fast-paced workout.

• Iyengar:Pioneered by 91-year-old B.K.S. Iyengar, this style can also be rigorous, but it’s ideal for anyone who has been injured because it emphasizes proper technique. As such teachers tend to spend more time helping with adjustments and supportive props such as chairs and blocks, which ensures you’re fixing rather than stressing problem areas.

• Restorative:A set of mostly reclining poses often supported by folded blankets and other props, this is a quieting practice that focuses on the breath, allows gentle stretching, and leads to deep relaxation. The classic time for yoga is sunrise, but this style is great for unwinding in the evening before bed. Because it’s not strenuous, it’s a good way to ease into a home practice.

Next page: Bringing it home