Did you give yoga a shot once upon a time, only to walk out mid-class, scratching your head and wondering, what was I thinking? It is possible the style you tried didn’t match your personality, athletic ability, or just moved at a pace geared more toward advanced yogis than beginners. It isn’t uncommon to feel lost during your first several classes, but there is a way to ensure you don’t feel too out of place: pick the right style of yoga first.

Before you write off yoga for good, try a class that is a better match for your personal style. I’ve compiled a short list of the most common yoga styles. Hopefully you will find one that sounds intriguing, and if so, I encourage you to give yoga another try.

YOGA DECODED

Ashtanga: An athletic type of yoga that incorporates a fixed series of poses. It is challenging, and will build both strength and stamina. If you want a workout and you like to know what is coming next in a routine, this format is for you.

Bikram: This type of yoga can be summed up in one word: Hot! Rooms are heated to around 105 degrees. If you have pre-existing health problems or you are pregnant, it is a good idea to get your physician’s approval before participating in this class. Also, bring lots of water, and a towel to mop up the puddles of sweat that are a trademark of Bikram. This class is ideal for those already in top shape who are looking for a new challenge.

Hatha: Ideal or beginners, this slow-paced class focuses on simple breathing techniques and meditation. If you need to relax at the end of a long day, Hatha will leave you loose, limber and stress free.

Iyengar: A more precise form of yoga that focuses on alignment. You’ll hold your poses longer and use props, such as straps and blocks, so that you can finagle yourself into position. This is an intense format, best suited for those who want to work on the nuances of alignment.

Kundalini: Chanting and specific poses that release energy stored at the base of the spine are the hallmarks of this style of yoga. It is both mentally and physically challenging (i.e., not for beginners!)

Vinyasa: Similar in style to Ashtanga, Vinyasa yoga is less predictable. The word Vinyasa means, “breath-synchronized movement,” so in this class instructors will cue you to flow through selected poses on the exhale or the inhale. Poses follow a fluid pattern, giving you the benefit of a slight cardiovascular workout too. Give Vinyasa yoga a try if you like Ashtanga, but tire of the repetition.

Do you have a favorite style of yoga, or one that you tried and either loved or disliked? Please share!

these are "soft" weighted fitness balls

Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look.

Six-pack abs aside, you need a strong core…

A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your core is weak, or shall we say, not as strong as it could be, then your back is not supported as well. Think of all the daily activities you do that require reaching, bending, twisting, turning, and so on. Every time you do that ‘stuff’ you’re asking a lot of your back, and while it is designed to do all of those things, without a strong core acting as a girdle around it, one day that little twist to reach for something could send you right to the couch for two days. Or worse.

But wait, there is more. If you are an athlete or participate in regular physical activity, a strong core is your secret weapon. It helps propel you forward (really fast, if you want, and with POWER), can help you change directions on a dime (without losing your balance), and can take minutes off your personal best if you are a runner. Golfers…a strong core will improve your swing, and help reduce the risk of repetitive stress injuries. Sports requiring jumping, like basketball and volleyball, require explosive power. Yeah, the legs deliver a good bit, but the core – a strong one will make it SO much easier. Have I convinced of the merits of having a strong core? I could go on…but I won’t. I’ll save it for another post, but take away this much: include core work in your exercise routine a minimum of three times per week. And one exercise alone won’t do it – you need to work the front, back and sides, ideally from different planes, to get the best bang for your buck. More on this multi-directional stuff later. ;0)

Here are 2 moves to try, neither of which requires a single crunch!

1-LEGGED REVERSE CHOP

Ideally, use a medicine ball (4-6lbs should do) or a Duraball (a soft, smaller weighted ball). If you have neither, a dumbbell will do.

Begin by standing on one leg. Make sure hips are level. You can check this by raising and lowering the hip of the raised leg until both knees are level and hip points are facing forward.

Next, hold the weighted ball, or dumbbell, in both hands at about hip height. At a speed that is appropriate for your level of fitness and experience with this exercise, raise the ball diagonally from the hip, upward across the body, ending above the ear of the SAME side as the leg you are standing on.

The abdominals should be drawn in (this is what I call, “zipping it up,”) toward the spine, and pelvic floor contracted throughout the move.

Return to starting position without lowering the raised leg and repeat 10-12 times before switching sides, or direction of the ball.

For added challenge, you could take the ball in the opposite direction of the raised leg, increase the speed of the ball, add a bit of rotation, or stand on a BOSU or balance cushion. You can get creative as your balance and core strength improves.

To progress this exercise, you can use a heavier ball, add more repetitions, add an additional set or two, or again, begin using an unstable surface as I mentioned above.

MEDICINE BALL PLANK

This is a fun one too. I use the word “fun” when I really mean, “challenging.” ;0)

Using any hard medicine ball (weight of ball isn’t important for this exercise, and a softer med ball probably won’t large enough), place the ball near your feet.

Then, assume the standard elbow plank position: up on the toes, elbows stacked under shoulders, forearms on the floor, neck neutral (this is important!), and abdominals pulled in tight.

Next, hoist your toes up onto the medicine ball. The nature of the ball is, of course, to move, so it is your job to KEEP IT STILL. This is the “fun” part.

For starters, hold for 10-15 seconds, gradually building up to 30, 45, and 60 seconds. Eventually, you may be able to pass the ball back and forth between your feet, add Pilates push-ups, and more “fun” stuff.

I’m the #1 fan of the Plank. I can just see my clients nodding their heads, yes, yes, its true. I love it because it strengthens the entire core, the upper body, and the legs. In fact, nearly every muscle is engaged during the plank. Except the obliques. Luckily, there is a version of the plank designed just for those pesky muscles that are hard to target. It is called the “side plank.” Go figure. And I know I’ve said this a million times, “gravity makes the best resistance.” There, I said it a million and one. The side plank is a prime example of a working muscle fighting gravity. You’ll see what I mean in a moment (because I know you’ll be incensed to try this exercise right away. wink.)

Level 1: start with your knees bent at a 90-degree angle and, lifting hips off the floor, hold the position until you break form. Note: your elbow and knee(s) are your contact points. The next progression (Level 2), when you are ready, is to do this exercise with straight legs, although legs may be spaced apart slightly to increase your base of support. Again, hips are lifted off the floor until the body is in alignment from head to toes. When you are ready for a more advanced version of this exercise, stack your feet right on top of each other, so that your body is in alignment from shoulder/elbow to the feet. In this case, your contact points will be your elbow and one foot, with the top foot stacked on top of the bottom foot, as shown in the picture above.

Tip: Keep your head neutral and eyes forward during this exercise. It is also important to keep the elbow stacked directly under the shoulder.

To add yet another degree of difficulty to this exercise, you could hold a hand  weight up in the air (imagine the lady to the left here holding a 3 or 5lb dumbbell in her right hand), or against the top of the hip.

Side Plank Video

More core strengthening exercises: Stability Ball Knee Tucks, the Lizard Crawl, and 5 more core exercises that I love!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.