Debbie Chow finds out which type of yoga is right for you.

Shopping for yoga is not as daunting as you may think. The thing to keep in mind is you have choices: if one style doesn't suit you, try another. In fact, people often find the teacher is more important than the style of yoga. So if ignorance has been your only excuse for staying stiff, let us help you find the most suitable way to help your body unwind.

Hatha Yoga
What it is: The most popular style of yoga, Hatha Yoga encompasses several disciplines: Ashtanga, Bikram, Iyengar and Sivananda. These all deal with practicing certain postures called "asanas" and breathing techniques called "pranayama." The main difference between the four disciplines lies in how the postures and breathing techniques are taught, and in which sequence.

What it does: Prepares and conditions the body so that the mind can practice meditation more or less without awareness.

Where: California Fitness (1 Wellington St., Central, 2522-5229, www.californiafitness.com), Pure Yoga (16/F, 60 Wyndham St., Central), Yoga Central (4/F, 13 Wyndham St., Central, 2982-4308, www.yogacentral.com.hk), Yoga Fitness (5/F, 22-28 Wyndham St., 2851-8353, www.yoga-fitness.com), Yoga Limbs (3/F, 128 Wellington St., Central. 2525-7415).

Ashtanga Yoga
What it is: The Ashtanga branch of Hatha Yoga involves a complete workout for the body, mind and spirit. Consisting of holding postures coupled with a specific breathing method to create "flow," this form of yoga is said to be Madonna's favorite. 

What it does: It relieves stress by increasing energy and flexibility while sustaining your heart rate. A relatively vigorous workout, Ashtanga strengthens the heart and lungs, shapes legs and butt, and tones arms and abdominal muscles.

Where: Life Management Yoga Centre (Rm 1101, 35 Kimberly Rd., Tsim Sha Tsui, 2191-9651, www.yoga.org.hk), Planet Yoga (20/F, 1 Wellington St., Central, 2525-8288, www.planetyoga.com.hk), Pure Yoga (16/F, 60 Wyndham St., Central, 2971-0055), Q (3/F, 46-48 Wyndham St., Central, 2521-4555, www.q-yoga.com), Yogasana (3/F, 239 Jaffe Rd., Wan Chai, 2511-8892, www.yogasana.com.hk).

Bikram Yoga
What it is: Invented by an Indian yoga champion named Bikram Choudhury, Bikram Yoga is a branch of Hatha Yoga that uses 26 sequential poses conducted in a heated room (about 40 C). Pure Yoga offers a related form called Hot Yoga, which is based on Bikram but uses a different sequence.

What it does: Promotes weight loss, reduces cholesterol levels, improves internal systems, tones and strengthens muscles and cleanses toxins through sweating.

Where: Bikram Yoga Hong Kong (17 Hankow Rd., Tsim Sha Tsui, 2168-0642, www.BikramYoga.com.hk), Pure Yoga (16/F, 60 Wyndham St., Central, 2971-0055; a second branch in Causeway Bay, www.pure-yoga.com).

Iyengar Yoga
What it is: This branch of Hatha Yoga emphasizes body alignments with the use of props such as wall ropes, blocks, chairs, bolsters, weights, blankets, mats and eye rests.

What it does: Helps to achieve flexibility of the body, and physical and spiritual balance.

Where: International Yoga Institute (22-24 Prat Av., 4B Valiant Commercial Bldg., Tsim Sha Tsui, 2368-9723), The Celestial Wishing Tree Yoga Studio (2/F, 73 Wyndham St., Central, 2541-0401, www.yoga-hongkong.com), Sachananda Yoga Shala (16/F, 1 Lan Kwai Fong, Central, 2526-2225, www.sachyoga.com), The Iyengar Yoga Centre of Hong Kong (202 Winsome house, 73 Wyndham St., Central, 2541-0401), Yoga Central (4/F, 13 Wyndham St., Central, 2982-4308, www.yogacentral.com.hk).

Meditative Yoga
What it is: A means of attaining a higher state of consciousness. Students start by learning the proper way to apply meditation to their chakras, which are points of physical and spiritual energy. Also involves chanting mantras or vocalizing powerful sounds.

What it does: Purifies the mind by focusing on the vibrations and energy produced by your voice to attain the highest goal: the state of "thoughtless awareness."

Where: Pure Yoga (16/F, 60 Wyndham St., Central), Sachananda Yoga Shala (16/F, 1 Lan Kwai Fong, Central, 2526-2225, www.sachyoga.com), Sahaja Yoga Hong Kong (6D Lei Shun Court, 116 Leighton Rd., Causeway Bay, 6123-9974, www.sahajayoga.org.hk), Yoga Central (4/F, 13 Wyndham St., Central, 2982-4308, www.yogacentral.com.hk).

Ante-natal Yoga
What it is: Modified traditional yoga exercises that are safe, gentle and effective for mothers-to-be in all stages of pregnancy. Props are used to facilitate exercise as the pregnancy advances.

What it does: It helps increase flexibility while stretching and strengthening the body. It develops the lower-back muscles in preparation for labor. Also aids digestion and reduces swelling.

Where: Pure Yoga (16/F, 60 Wyndham St., Central), Sachananda Yoga Shala (16/F, 1 Lan Kwai Fong, Central, 2526-2225, www.sachyoga.com), Yogasana (3/F, 239 Jaffe Rd., Wan Chai, 2511-8892, www.yogasana.com.hk), Yoga Central (4/F, 13 Wyndham St., Central, 2982-4308, www.yogacentral.com.hk), Yoga Limbs (3/F, 128 Wellington St., Central. 2525-7415, www.yogalimbs.com).

Sachikitsa Yoga
What it is: A type of therapeutic yoga, Sachikitsa makes use of Iyengar and Kabirbaug Yoga therapy techniques to alleviate ailments.

What it does: Relieves those suffering from asthma, arthritis, frozen shoulders, spinal disorders, heart disease, hypertension, stress and diabetes.

Where: Sachananda Yoga Shala (16/F, 1 Lan Kwai Fong, Central, 2526-2225, www.sachyoga.com).

Sivananda Vinyasa
What it is: Incorporating the 12 Sivananda postures, Sivananda Vinyasa uses various breathing techniques, including the Sun Salutation series, chanting and deep relaxation.

What it does: Increases your flexibility, strengthens your body and mind, improves concentration, and develops greater inner-body awareness.

Where: Q (3/F, 46-48 Wyndham St., Central, 2521-4555, www.q-yoga.com).

Yin Yoga
What it is: A Taoist meditative process that harmonizes the body's
internal systems. Postures are held for up to five minutes. Emphasizes relaxing the body.

What it does: Relieves stress, quiets the mind, and opens up your hips, hamstrings and lower spine.

Where: Yoga Central (4/F, 13 Wyndham St., Central, 2982-4308, www.yogacentral.com.hk), Pure Yoga (16/F, 60 Wyndham St., Central, 2971-0055. Branch also in Causeway Bay, www.pure-yoga.com).

Yuv or Children’s Yoga
What it is: Adopting a fun and interactive approach, Yuv Yoga is aimed at children and teenagers, by making use of games, music, storytelling and yoga props.

What it does: Develops self-esteem, builds strength, flexibility and
balance. Beneficial for children with attention deficit and hyperactivity disorder, and asthma.

Where: Pure Yoga (16/F, 60 Wyndham St., Central), Sachananda Yoga Shala (16/F, 1 Lan Kwai Fong, Central, 2526-2225, www.sachyoga.com).