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B Y A. J. HANLEY I L LU S T R AT I O N S B Y LISA STANNARD

Yoga Your WayThe much-touted benefits of yoga—including lowering blood pressure and easing back pain—should be enough to get anyone on the mat. But while nearly 17 million U.S. women embrace their inner yogini, the numbers take a nosedive for those past the age of 44. And that’s

unfortunate, experts say. “Yoga can be a lifelong best friend—if you know how to respect

and listen to your body,” says Colleen Saidman Yee of Yoga Shanti studios in

New York City and Sag Harbor, New York. “It will keep your joints and

muscles fluid and flexible, aid digestion and sleep, and lessen

stress.” Saidman Yee’s recommendation: Start practicing.

“Look for a beginner’s DVD or a class led by a teacher you

like and trust,” she says. “Then show up. Chances are you’ll

get way more than what you expected.” Read on for

everything you need to know, whether you’re a first-timer

or a regular wanting to learn more.

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FIND YOUR YOGA STYLE Seeking enlightenment? Or is fast and sweaty more your m.o.? “Fortunately, yoga isn’t a one-size-fits-all exercise,” says Kristin McGee, a New York City-based yoga instructor. “There’s a type to suit every body and personality.” Find the fit for you:

BEST FOR BEGINNERS: Hatha, IyengarThough it’s the foundation for most types of modern yoga, Hatha has come to refer to a slow-paced style based on classic poses (asanas) and basic breathwork. “Because it’s straightforward and unhurried, Hatha is an excellent pick for beginners,” McGee says. For newbies interested in anatomy and proper form, she recommends Iyengar yoga. “It puts a heavy emphasis on alignment, using props like blocks, blankets, and bolsters to ease you into the positions.”

BEST FOR STRENGTH TRAINING and WEIGHT LOSS: Ashtanga, Vinyasa Flow, Power Yoga If your gym offers one of these Vinyasa-style classes, prepare for a rigorous workout. Designed to generate heat in the body through constant movement, these fast, flowing styles lead you through a series of asanas, linking each with an inhale or exhale. “Challenging poses such as chaturangas (narrow arm push-ups), repeated sun salutations, and difficult balance postures and inversions recruit every muscle in the body, upping the calorie burn,” McGee says. Traditional Ashtanga classes incorporate chanting and meditation, while the Westernized Power Yoga sessions focus more on athleticism.

BEST FOR CHILLING OUT: Yin, Restorative Yin yoga takes a more passive approach to stretching, allowing your body to relax into poses rather than powering through them. “Holding postures for a longer period of time as you pay attention to your breath allows you to quiet your mind,” McGee says. Restorative yoga is similarly gentle and calming, minus the focus on flexibility. Impatient people should steer clear; supported with bolsters and props, the poses may be held up to 20 minutes.

BEST FOR INJURY REHAB: Viniyoga “This therapeutic practice is ideal for rehabilitation and healing because it’s tailored to each person’s specific needs,” McGee says. Expect plenty of one-on-one time with a highly trained instructor who will modify the asanas to any physical limitations you might have, whether you’re recovering from a sports-related sprain or soft-tissue injury or suffering from chronic low-back pain such as sciatica.

BEST FOR FEELING ENERGIZED/SUSTAINED ENERGY/A BURST OF ENERGY: Kundalini Meditative and spiritual, this branch of yoga teams fluid movements with visualization and breathing exercises, such as the alternate nostril method (use your thumb or ring finger to block one nostril as you inhale or exhale through the other). “The aim is to release blocked energy from the base of your spine,” McGee says, “so it’s great for fighting fatigue and even for improving your sex life.”

BEST FOR SELF-AWARENESS: Anusara Combine Iyengar’s emphasis on alignment with self-helpy language and you have Anusara yoga. The slower pace leaves ample time for deep thoughts and soul-searching. “It’s all about heart opening and leading with grace,“ McGee says. “It definitely has some modern spiritual elements and is quite lovey-dovey.”

The much-touted benefits of yoga—including lowering blood pressure

and easing back pain—should

be enough to get anyone on the mat.

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OFFICE YOGA BREAKEase job-induced stiffness and aches with these three simple standing poses. As any desk jockey knows, sitting hunched over a keyboard for hours on end wreaks havoc on your hips and legs, as well as your neck, shoulders, and back. And if pain and poor posture weren’t bad enough, it’s the sedentary nature of an office job that’s the true occupational hazard, says Suzan Colón, a yoga instructor at Integral Yoga Institute in New York City. Her new app, Take a Yoga Break ( I T U NE S; 20 14; $ 1 . 9 9) , is meant to help with that. Based on traditional poses, her prescribed exercises will get you on your feet at regular intervals, increasing circulation and loosening tight muscles while promoting deep breathing. “No special yoga equipment or clothing is required,” Colón says, “but you may have to take off your high heels.” Program the timer; when the alarm goes off, it’s your cue to stand up and strike a pose.

Office Chair Pose Strengthens and tones quads Push your chair against the desk and stand arm’s length from it with your feet hip-width apart. Inhale, and then exhale, bending your knees as though you’re about to sit. Go only as low as is comfortable and breathe at a normal pace. Inhale and stand; exhale and bend your knees. Do 3 times, rest a moment, then repeat 3 more times.

Tree Break Gently opens hip joints and strengthens legsBrace your chair against your desk and stand behind it with your feet together and one hand on top of the chair. Shift your body weight to your left foot without sticking out your left hip. Inhale as you bend your right knee enough to come to your tiptoes. Exhale, moving your right knee out to the side, as if you’re opening a gate. Inhale, then exhale, returning your knee to the front; inhale as you open it out to the side, then exhale and return your knee to the front. Repeat 4 more times and switch legs, repeating for a total of 5 times on each leg.

Corporate Cat Flexes muscles that support the spine and stretches foot muscles Brace your chair against your desk and stand behind it with both hands on top of the chair without leaning on it, and your feet a comfortable distance apart. Inhale a slow, deep breath as you arch your back without straining your neck, and bend your left knee forward, coming to your toes. Exhale and round your back while bending your right knee forward. Inhale, arch your back while placing your left knee forward, then exhale and round your back with your right knee forward. Do 10 times total, letting the movements follow your easy breaths.

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YOGA SPEAK Your instructor is likely to throw around a lot of foreign-sounding words. Get up to speed with this yoga cheat sheet. Cat-Cow A gentle flow between two poses that warms the body and stretches out the spine. To do, get on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and look straight ahead, expanding your chest and bowing your back gently (like a cow). Exhale as you round your spine, lowering your head and pulling your belly inward (like a cat).

Jnana Mudra (nyah-NAH moo-DRAH) A hand gesture, often adopted when meditating, in which palms face up as the tips of the thumbs and forefingers meet. “It’s a reminder during meditation to aspire to higher spiritual wisdom,” Colón says.

Mantra A few words or syllables to repeat while meditating, either silently or aloud. They’re meant to inspire and keep the mind from wandering. “In America, we would call it an affirmation,” Colón says.

namaste (NAH-maeh-stay) Much like aloha in Hawaiian culture, this word has come to have many different meanings, including hello, good-bye, and thank you. “It’s a respectful greeting that’s used at the beginning of yoga classes and at the end,” Colón says. Typically, it’s used while bringing the hands together at the heart center.

Om In Yoga culture, a sound meant to signify the hum of the universe; it’s a chanting staple.

Savasana (aka corpse pose) While it seems like another way to say nap, you are awake. “It’s simply a deep relaxation pose,” Colón says. “Your mind is alert, but your body is completely free of tension, which allows all the benefits of the yoga to take effect.”

Sitz bones When your teacher tells you to “sit on your sitz bones” during seated floor poses, she’s not being redundant. She wants you to support yourself by connecting with the two bony protrusions in your butt. To find them, sit up straight and pull back the flesh from the underside of your seat.

Sun Salutation: A sequence of asanas (classic poses), including mountain pose, standing forward bend, lunge, plank pose, chaturanga, upward-facing dog, and downward-facing dog.

Tadasana (tah-DAHS-anna) Also known as “mountain pose,” this is the starting position for all standing poses. Stand with your feet parallel and as close together as is comfortable. Firm your thigh muscles, lift the top of your head toward the ceiling, and hang your arms by your side.

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8 BOTTOMS UP: The breathable, sweat-wicking fabric keeps you cool and dry, while the second-skin silhouette helps the leggings stay put during the twistiest poses. S T RIPE S CH AT U R A N G A T I G H T S , $ 74; AT H L E TA .G AP.C O M

8 COMMUTER CHIC: This tote is a multitasker, with separate compartments for yoga clothes and work essentials, an easy-to-access insulated pocket for your water bottle, and stashable exterior straps to secure your mat.ED D IE B AU ER ZEN TOT E, $ 70; ED D I EB AU ER .C O M

Gear Guide: Dress up for your down dog and tote your mat in style.

8 KIT AND KABOODLE/STARTER SET:  In addition to an alignment yoga mat (with guides to correctly position your hands and feet) and a block and strap to modify difficult poses and boost flexibility, you’ll find a DVD with two workouts and a meditation preparation guided by famed yogi Rodney Yee. G A I A M YO G A FO R B EG INNER S K I T, $ 29. 98; G AI AM .C O M

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Preclass SnackFeeling sluggish during your sun salutations? Can’t wait for corpse pose? Just as you need to fuel up for a run, you need the right food to perform well during a yoga session. “About 30 minutes or so before class, reach for a simple carbohydrate like a small banana,” says Cynthia Sass, RD, author of S.A.S.S.! Yourself Slim (HarperOne; 2012). “For a mere 100 calories, this easy-to-digest snack can give you the energy you need without leaving you feeling stuffed or bloated.” It’s also a rich source of potassium, she says, preventing cramps and aiding muscle contractions. If bananas aren’t your thing, try a cup of grapes or ½ cup cooked oatmeal prepared with water and cinnamon. Remember to drink water, too, which hydrates but also helps you feel full.

8 SOUL MATES:  This wrap star offers a flexible, barefootlike experience, a no-slip grip for sweaty studio floors, and ballerina style. NIK E S T U D I O WR A P PACK 2 , $ 89. 97; N I K E.C O M

8 WATER PORTER/HANDY HYDRATION: This BPA-free water bottle holds 24 ounces of H20 and has a replaceable carbon filter to make the water taste great. B O B B L E SP O R T, $ 1 1 . 9 9; AM A ZO N .C O M

Yoga is easy on the pocketbook, requiring nothing but a mat. But once

you’re hooked, check out the plentiful embellishments to aid your

practice and help you look good while exercising.