We bet that someone, somewhere once told you, you should try yoga for that, whether “that” was lower back pain or trouble sleeping. But yoga is its own universe, and it takes a little digging to find a practice that really fits your needs. From emotional release to thrill-seeking, here’s a breakdown of yoga styles to explore so you can skip to what’s most aligned:

For the beginners and the burned out

HATHA

Hatha is the foundational practice of breath-meets-posture that many other styles flow from. It’s a go-to for those who want to improve flexibility and strength while ousting stress, and it’s a great base to foster alignment and focus before trying a faster-paced class. It’s often called the yoga of balance—the “ha” for sun and “tha” for moon.

Ajara Yoga in Gansevoort offers hatha classes in a friendly, intimate space and prioritizes accessibility for all ages and abilities. $15 for a single class; $70 for a five-class pass.

For the deskbound and disconnected

YIN

If slow and still resonate with you, two words: yin yoga. This practice is about sweet release, used to open deep connective tissues and possibly spur emotional healing, too. The result is better mobility that helps make other strength practices safer. Poses are held up to five minutes and include passive holds that quiet the mind and relieve tension.

Located right on Broadway, Yoga Mandali hosts a restorative, meditative practice that leaves students calm and centered. $22 for a single class; $90 for a five-class pass. 

For the burn chaser and the sweat devotee

VINYASA FLOW

Dynamic and active, vinyasa classes connect poses through a fluid procession known as a flow. The constant movement makes it a stand-out from a fitness perspective—think toning, cardio, and resistance training potential. You get the stress-busting and flexibility boost of other styles, but with the burn of a good sweat sesh, too. 

The Hot Yoga Spot takes vinyasa flow a step further in a 90–95 degree room warmed by radiant infrared heat and a practice they promise is playful, fun, and all-level-appropriate. $20 for a single class; $75 for a five-class pass.

For the adventurous and the spines keeping score

YOGA TRAPEZE

There are some things you just can’t do on a mat. Enter the yoga trapeze, a suspended sling with handles that allows for deep stretches and a unique approach to pressure relief throughout the hips and back. The sling’s instability is extra engaging for muscles, enhancing proprioception (perception of your body’s position and spatial orientation) and overall balance. It also has the unique ability to aid in spinal decompression thanks to gravity-reversing stretches and inversion hangs.

Visit Yoga With Tor in Gansevoort for a session that’s not just fun and energizing, but full of personalized attention. $25 for a single class; $100 for a four-class pass.

For the overstimulated and under-rested 

YOGA NIDRA

Yoga nidra is an evidence-based option for those who suffer with anxiety and PTSD, and shows promise for insomnia, addiction, and everyday stress, too. Described as profoundly relaxing, you’ll lie on your back in corpse pose while being guided through a mix of intention-setting, breath and body awareness, and visualization prompts. You’ll enter a deeply restorative space between being awake and asleep, where your parasympathetic nervous system (the rest-and-digest one) comes back online. 

Yoga nidra is woven into all classes at Metta Tree Yoga in Ballston Spa, and can be booked as a private session, too. Classes are led by a trauma-sensitive, certified yoga therapist who received an extra 850 hours of training beyond the standard yoga teacher. From $20 for a single group class.