Try as you might, yoga is hard to avoid. It’s filling up the timetables at numerous gyms; it’s extolled by many lithe celebrities; books and DVDs on the subject abound; your elderly next door neighbour could be even gushing that it has eased her arthritis.

You might practise it yourself and find that people ask, "What type do you do?" Unless you practise one of the more heavily promoted styles such as Bikram or Iyengar, it's likely you'll shrug and reply, "Just yoga."

So how do you find out about the various types of yoga, including the level of difficulty, the benefits and what to look for when choosing the right form of yoga for you?

If you're a newcomer to yoga, it's best to start with a beginners course at a yoga studio. This ensures you learn the basics with supervision from an experienced instructor, which will reduce the chance of injury and ensure you're not doing advanced headstands on your first day. Most styles of yoga have introductory courses so it's worth shopping around to find which one appeals to you.

If you don’t have access to a yoga studio there are many excellent beginners yoga videos and DVDs such as Yoga Conditioning for Life with Rodney Yee, the Byron Bay Yoga video and Karen Nicoll's Yoga: Stretch, Strengthen and Relax with Hatha Yoga.

When most people refer to yoga, they usually mean the physical yoga exercises, commonly referred to as hatha yoga. However, the physical exercises, known in Sanskrit as asanas, are only one part or "limb" of yoga.

The other limbs include: self-control (yama), spiritual observance (niyama), regulation of the breath (pranayama), restraint of the senses (pratyahara), steadying of the mind (dharana), meditation (dhyana) and profound contemplation (samadhi).

Most yoga classes will just focus on the asanas, pranayama and perhaps some meditation.

STRIKE A POSE

The word asana loosely means "comfortable, stable pose", so you should never experience pain in a yoga class. Asanas are the result of thousand of years of experience, experimentation and observation and their names are usually derived from their inventors (for example, "Matsyendra"), certain structures (for example, "the triangle"), tools (for example, "the bow") or animals (for example, "the cobra").

Yoga poses not only tone the muscles; they also purify and balance the endocrine, nervous and circulatory systems. While asanas aren’t commonly prescribed to treat illness, many therapists use asanas and other yoga methods to effectively treat chronic illnesses and emotional disorders.

Some illnesses that respond particularly well to yoga therapy include carpal tunnel syndrome, asthma and heart disease. Regular practice of asanas will also increase flexibility, stabilise weight and rid the body of toxins.

One of the main benefits of yoga is it helps you gently release areas of tension from your body. While many people are drawn to yoga for the physical benefits, they are usually pleasantly surprised to find they also feel relaxed and rejuvenated after a class.

Most modern-day forms of exercise require you to continually push your body beyond the pain threshold, but yoga teaches you how to work with, not against, your body so that when you leave a class you don’t feel tired and sore but calm and energised.

YOGA STYLES

Many styles of yoga have developed over the years, however, the differences are usually subtle. The following list is a brief guide to some of the styles offered.

Ananda is a classical style of yoga that uses asanas and pranayama. A unique feature of Ananda yoga is the use of silent affirmations while in the asanas. Ananda yoga is a gentle, inward experience.

Astanga is one of the more physically demanding styles of yoga. Participants move through a series of asanas, jumping from one pose to another to build strength, flexibility and stamina. The breath is the focus of this discipline and links the asanas in a precise order.

There are three groups of sequences in the Astanga system. The Primary Series (Yoga Chikitsa) detoxifies and aligns the body. The Intermediate Series (Nadi Shodhana) purifies the nervous system. The Advanced Series (Sthira Bhaga) integrates the strength and grace of the practice, requiring higher levels of flexibility and humility.

Bikram yoga, commonly referred to as "hot yoga", was developed by Bikram Choudhury after he sustained a knee injury at the age of 17 that was expected to rob him of the ability to walk. Doctors at Tokyo University assisted Bikram to develop the practice and the result is a preventative and therapeutic practice designed to benefit all levels of fitness and health.

Bikram yoga classes are held in a room heated to 37C as it's believed a warm environment enables the body to become more malleable, thus minimising muscle strain and soreness. All students, regardless of their experience, do the same class, which consists of a series of 26 asanas and two breathing exercises.

Integral yoga was developed by Sri Swami Satchidananda, the man who encouraged the crowds at the original Woodstock to chant "Om”. Integral classes put almost as much emphasis on pranayama and meditation as the asanas. This type of yoga is used by Dr Dean Ornish in his studies for reversing heart disease.

Iyengar is one of the most popular styles of yoga in the world. The creator of the practice, B.K.S. Iyengar is the author of the popular Light on Yoga, Light on Pranayama and Light on the Yoga Sutras of Pantanjali.

Iyengar yoga is noted for the precise alignment of poses and the use of props such as blocks and belts. Standing poses are also emphasised in this practice, not only for building strong legs but also to increase general vitality and improve circulation, co-ordination and balance.

Kundalini yoga was developed by the late Yogi Bhajan, who brought the style to the West in 1969. This style of yoga focuses on the controlled release of "kundalini", or healing, energy. Classes usually involve spine and flexibility warm-ups, a specific sequence of asanas and a relaxation and meditation.

Prenatal yoga classes are specifically designed to prepare the mind and body for childbirth. Asanas can be adapted for all levels of flexibility, experience and stage of pregnancy. Though this type of yoga is one of the safest forms of exercise for pregnant women, it's important to consult your midwife or obstetrician before starting yoga.

Tantric yoga is based on the belief that the universe is made up of yin-yang (female-male) principles and that yin-yang energy is contained within the human body. Through Tantric asanas and pranayama, this type of yoga aims to tone and strengthen the body and harmonise its yin-yang energy.

Viniyoga was developed by Sri T. Krishnamacharya, the teacher of well-known masters B.K.S. Iyengar, K. Pattabhi Jois and Indra Devi. Viniyoga is a technique for developing personal practice using asanas, pranayama, meditation, ritual and prayer. Viniyoga teaches that as you become more experienced in yoga, the techniques practised must be modified to address changing conditions. Viniyoga is only taught privately.