Which Kind of Yoga Is Best for Novices?
If you are extremely unfit or inflexible, we recommend starting with a mild practice until you have developed the strength and flexibility for more challenging sequences. If you think you're reasonably flexible and fit, you should be able to easily transition into a regular hatha yoga class. Once you've become proficient in the basic poses, you might want to enroll in a vinyasa or flow class. It is recommended that you wait until you have developed some strength and endurance before doing Ashtanga, Bikram, or hot yoga. It is important to practice yoga cautiously and slowly, always erring on the side of safety.