• Hatha. The form most often associated with yoga, it combines a series of basic movements with breathing.
• Vinyasa. A series of poses that flow smoothly into one another.
• Power. A faster, higher-intensity practice that builds muscle.
• Ashtanga. A series of poses, combined with a special breathing technique.
• Bikram. Also known as “hot yoga,” it’s a series of 26 challenging poses performed in a room heated to a high temperature.
• Iyengar. A type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.

• Core: There are yoga poses to target just about every core muscle. Want to tighten those love handles? Then prop yourself up on one arm and do a side plank. To really burn out the middle of your abs, you can do boat pose, in which you balance on your “sit bones” (the bony prominences at the base of your pelvic bones) and hold your legs up in the air.
• Arms: With yoga, you don’t build arm strength with free weights or machines, but with the weight of your own body. Some poses, like the plank, spread your weight equally between your arms and legs. Others, like the crane and crow poses, challenge your arms even more by making them support your full body weight.
• Legs: Yoga poses work all sides of the legs, including your quadriceps, hips, and thighs.
• Glutes: Yoga squats, bridges, and warrior poses involve deep knee bends, which give you a more sculpted rear.
• Back: Moves like downward-facing dog, child’s pose, and cat/cow give your back muscles a good stretch. It’s no wonder that research finds yoga may be good for relieving a sore back.

Other physical benefits of yoga include:

• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy and vitality
• Maintaining a balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury
• Mental Benefits