Yoga 101: How to choose a yoga routine you'll love

Everyone hears how fantastically beneficial yoga is, but it also can be intimidating.

The concepts are foreign. The poses call for flexibility. It seems to involve publicly sticking one's butt in the air.

To have a shot at reaping the health benefits of yoga, one has to be comfortable enough to try it -- but where to start?

Lauren Jones, owner and instructor at the Source Yoga 'n' More in Cape Girardeau, says the key is to find an environment that works for you.

"It's important to be comfortable in your surroundings, and the instructor and students should be warm and welcoming," she explains. "If you are feeling judged or awkward, run!"

Tabby Martin, a registered yoga teacher at Yoga East in Cape Girardeau, centers before a pose. (Glenn Landberg)

Since yoga is a physical exercise, Jones also stresses the importance of going about the process as safely as possible. That means alerting instructors of injuries and conditions, listening to your body and finding an appropriate challenge in classes.

People get turned on to yoga for a variety of reasons. It's important to know whether you want gluten-free ambiance or something to do between cross-fit sessions.

If you're a beginner and not yet sure what you want, go with the beginner classes. These usually include breathing exercises and generally accessible poses.

Core strength yoga, also known as Vinyasa, is a bit more advanced, and by alternately stretching and using core muscle groups, it strengthens the body.

Jones says the skills developed in core-oriented yoga are especially transferable to other disciplines, and that it's most beneficial for beginning and intermediate poses.

For those looking for a rigorous workout, there's power yoga.

With roots in Indian warrior training, Ashtanga yoga keeps the whole body in motion without letting the heart rate lapse in between.

"Power yoga is directed at creating the highest level of energy, vitality and freedom," Jones says. "The only way to do this is to work with yourself, not against yourself."

Once you have the basics of yoga down, maybe try exploring the world of yoga-with-a-prop.

Tabby Martin, yoga instructor at Yoga East Healing Arts Studio in Cape Girardeau, leads classes in which she teaches people to incorporate hula hoops and other items into their exercises.

"It's a great way to really engage different muscle groups and add a degree of difficulty," she explains. "Plus, it can be graceful and it's just fun."

There are also yoga disciplines that use stand-up paddleboards (yes, in the water) that help practitioners focus on balance, plus aerial yoga that incorporates fabrics strung from the ceiling to help stretch deeper, and acrobatic yoga.

Martin says the important thing is to get the basics down before trying anything that could injure you.

"It's not worth it to get hurt, because then you have to work back to where you were, and that takes time," she says.

But Jones says the benefits of long-term yoga practice are profound.

"The focus is very much on building a respectful, positive working relationship with your body and letting it inform what you do and how you do it," she says.