With so many types of yoga available, from the physically challenging to the spiritually empowering, beginners sometimes find the ancient practice intimidating.

But yoga experts say there’s a fit for everyone.

Folks looking for balance and stress relief may opt for a gentler practice, often referred to as restorative yoga. If weight loss is the goal, a faster-paced practice such as vinyasa may be a good choice.

“My advice is to try as many different styles of yoga and as many different teachers as possible,” said Valerie Shaindlin, studio manager at Yogaloha Hawaii in Waikiki. “Once you have found a practice and teacher that suits you, you’ll know immediately.”

Finding the right yoga studio can seem equally daunting. There are many to choose from but their approaches may differ remarkably: Some studios provide students with gentle correction while some may push harder than you want.

Many studios offer introductory classes, said Lisa Sochocki, owner of Yoga Loft Hawaii, with locations in Waipio and Kapolei.

“There are many studios and styles, so it is important to find one that resonates with you,” she said. “The studio’s atmosphere is also important, as you will want to choose a home that is inviting that you will want to return to often.”

Mary Bastien, owner of Open Space Yoga, with locations in Chinatown, Diamond Head and Haleiwa, says it may be beneficial to attend a yoga workshop to learn the benefits that go beyond the poses that physically affect the body and into the mind and spirit.

“Yoga basics classes are good to attend so that you get the foundation of yoga postures in a safe and nurturing environment,” Bastien said.

Recommended attire for yoga classes puts an emphasis on comfort. Wear something that allows you to easily move and stretch freely — something you don’t mind getting sweaty.

And where you practice in your class matters, too, according to Shaindlin. Place yourself in the middle of the room in a row of people when first starting out rather than in a back corner. It will help you fit in.

GETTING STARTED

To help you understand the basics of yoga, we turned to three local instructors for advice — Mary Bastien of Open Space Yoga, Valerie Shaindlin of Yogaloha Hawaii and Lisa Sochocki of Yoga Loft Hawaii. From how to select a yoga studio to how to get the best results, these experts offer a wealth of advice.

On how yoga differs from other fitness activities

Bastien: Yoga differs from stretching in that its purpose is to refine the character and give you the experience of your self. The stretching aspect of yoga will purify the outer physical body but don’t expect asana (posture) to purify the mind. It may help but you must continue to the deeper practices.

Shaindlin: Yoga asana would be (just) exercise if it didn’t include a focus of the breath and withdrawal of the senses. We learn to control our body, breath and mental focus. If you exercise, you might get healthier, but with yoga, you will also learn to be more mindful and present in your life, on and off the mat.

Sochocki: Yoga starts off as stretching for many people. With time, a yoga practice evolves into a union of the body, mind and spirit.

Newbie advice

Bastien: The traditional teachings of yoga do not depend on any performance of the body. Yoga is a practice where we make the unconscious mind available for us to see. So in a way it is probably the most brave practice we can do since it requires us to be still and be ready to see the parts of ourselves that need to be refined, changed or completely let go of.

Shaindlin: Don’t worry about what you look like on the mat because no one is paying attention to you. Everyone is focused on themselves. Students who are nervous about taking a first class can meet an instructor for a one-on-one session. That way, they can familiarize themselves with the basic postures, the flow of the class and what to expect. If you don’t do a private lesson, find a beginner or all-levels class.

Sochocki: Anyone can do it. There are so many types and styles that there is something for everyone. Remember that yoga is a practice, not a competition. It’s important to start slow and do what feels good. Find a teacher who you connect well with. Don’t get discouraged if the first class isn’t what you had in mind.

Best poses for beginners

Bastien: I would suggest practicing the classical surya namaskar (sun salutation) series and, when you feel comfortable, add the mantras for each asana. Yoga is a lifelong practice that ultimately brings more joy and less fear in your life.

Shaindlin: For brand-new beginners, I recommend rag doll and child’s pose. These two poses will stretch the tightest areas of the body with minimal strain, effort and impact. Sun salutations get the body moving, increase energy and stretch the body on all sides.

Sochocki: Yoga proceeds through a series of poses that can be done at every level, from beginning to advanced. According to the ancient teachings, any posture or pose that you can find comfort in with steadiness and ease is the best pose for you. As a beginner, finding a comfortable seat on the floor could be challenging, but with practice and increased flexibility over time, the poses become deeper and more effective.

On getting results

Bastien: Depending on how often you practice and what you are practicing will determine your advancement. I would suggest coming to class three times a week.

Shaindlin: Your mindset can change after your first class. In fact, that is the norm. Most classes end with savasana (the corpse pose), where you simply lay and allow all the benefits of the practice to absorb. Most people leave feeling relaxed, rejuvenated and calm. You will notice weight loss faster with a more physically demanding practice, but even a yin practice will lead to increased flexibility and weight loss over time.

Sochocki: Relaxing the body and mind and stretching the muscles usually have immediate effects on well-being. Profound affects of body, mind and spirit develop over time and can be attained with a consistent practice.

Bring your props

Bastien: I highly suggest that all students use props, not just the beginner. It’s not that props are some sort of handicap; they help us increase the feeling of space and ease.

Shaindlin: Many people who are new to yoga think of props as cheating or only for newbies, but that’s not the case at all. For beginners, I recommend using a folded blanket whenever they are sitting. Blocks are useful extensions of your arms, such as when a hand isn’t quite able to touch the floor in a pose.

Sochocki: To ease into the various yoga positions, I recommend the use of props including blankets, bolsters, blocks and straps to aid in comfort and relaxation.

THE AUTHOR’S EXPERIENCE

Intimidation kept me away from entering the doors of a yoga studio for many years. My own self doubt was echoed by others: Why would you do that? It’s not like you’re flexible.

Now, more than a decade later, I could kick myself for putting it on hold. Yoga is really for anyone — all shapes, sizes and skill levels.

I’ve seen people do yoga sitting in a chair, making adjustments based on limitations, and there have been days, such as when I dealt with the death of my parents, when I spent most of the class just lying in corpse pose — flat on my back in meditation, which really helped me during those difficult times.

In order to feel comfortable and get the most from yoga, it’s important that you find a place that offers a supportive, nonjudgmental environment.

I’ve been fortunate to have encountered supportive instructors. There’s no governmental regulation for yoga teachers, but typically most studios require some training, such as a 200-hour teacher certification program. If you’re concerned about training, visit yogaalliance.org, which offers a search for schools based on the types, levels of training and more.

My appreciation comes from an instructor knowing that I’m struggling and coming over to make hands-on adjustments to correct my form. I don’t want to be in a class where the teacher is showing off her bendy moves the entire time. And I should add: One thing that kept me going all these years was that I learned early in my practice that I’m not there to compete against the person next to me.

A good instructor pushes you to take your practice to the next step, but never makes you feel inadequate. It’s always best to listen to your body. In other words, if something doesn’t feel right, stop right away. There are always modifications you can make to achieve the same benefits from a pose without the risk of strain and injury.

No one is judging you — and if they are, it’s time to find another studio. So leave your ego at the door, take deep breaths and reap the many benefits of yoga.

Nancy Arcayna writes a monthly Tryouts column that reviews fitness programs and activities.