When you think of yoga, do you think of people with pretzel-like flexibility standing on their heads? Or do you think slow, meditative monks chanting "ommmmmmmm"?

Each of those visions is at the extreme ends of the yoga spectrum and not mutually exclusive. There are many types of yoga, and most modern yoga practices fall somewhere in the middle.

Yoga can benefit everyone. Whether you are young or old, active or sedentary, fit or not. The key is to find the right yoga class for your needs.

Yoga is more than just physical exercise. Traditional yoga also includes breathing exercises, mind control, rest and meditation to achieve a balanced, healthy lifestyle. However, the modern yoga world focuses mostly on the physical aspects of yoga. There are a lot of misconceptions about physical yoga, such as:

1. "You have to be flexible to do yoga."
While many yogis are very flexible, many are not. There is a very wide range of poses and many modifications for each pose to suit every body type. You do not need to BE flexible to practice yoga, but practicing yoga will MAKE you more flexible.

2. "Yoga is too difficult".
Yoga can be as difficult or as easy as one makes it. There are advanced yoga poses that offer physical challenges to those who are physically fit and active, and there are restorative yoga poses that offer peaceful relaxation of the body and mind. And many poses in between.

3. "Yoga is too easy (or too slow, I like to sweat, etc.)"
If you want to work up a sweat and burn calories there are yoga classes that would suit you. Try hot yoga, power yoga or ashtanga yoga.

4. I am too old to do yoga.
One is NEVER TOO OLD to practice yoga. The oldest yoga teacher is 100 years old. There are many yogis practicing well into their 80s and 90s. You will find some yogis on social media who are over 100 years old that practice daily. I have several yoga students who started their yoga practice in their 60s and older who have become yoga advocates.

Yoga classes come in a variety of shapes and sizes. There are so many different types of modern day yoga, you are apt to find a practice suitable for you. One of the more popular yoga styles in today's fitness community is Hatha Yoga. Hatha Yoga is the ancient, classic yoga style that focuses on proper alignment of physical postures and encourages a healthy mind-body connection.

Benefits of Hatha Yoga include:
• Keeping your core muscles fit, which helps support your back and helps alleviate back issues.
• Improving your flexibility, especially the spine, which will keep you in good posture as you age.
• Helping your balance, which will prevent falls and injuries as you age.
• Improving mental acuity, keeping your mind alert and active.
• Reducing anxiety and stress, which is proven to cause illnesses.
• Developing a deep sense of well-being, which adds to your happiness, contentment and overall quality of life.

There are Hatha Yoga classes for beginner, intermediate and advanced students and combinations therein. "Beginner" does not necessarily mean easy, however, and seasoned yogis regularly practice and refine beginner poses.

If you are looking for a class less strenuous than a typical beginner yoga class, you may want to try Gentle Yoga. As its name implies, this type is softer in its approach and is designed for those who cannot meet the demands of physically straining exercises. Gentle Yoga is perfect for the elderly, those who with joint replacements or chronic injury, those in poor physical condition, pregnant women, or those who are simply looking for a more relaxed and laid-back workout.

Sometimes a Gentle Yoga class will include Chair Yoga, a practice that uses slow, gentle movements, most of which are supported with a chair. Chair Yoga is designed for those with physical limitations and are unable to get up and down easily, or those struggling with balance issues. Chair yoga incorporates postures sitting in a chair, standing postures using the chair for support, and gentle supine postures on the mat.

Some of the more rigorous forms of yoga are Vinyasa and Hot Yoga. Vinyasa Yoga is often faster paced than traditional Hatha Yoga, and the postures are linked together in a series of movements that are synchronized with breath. The continual movements, from one pose to another, adds cardiovascular benefit. Hot Yoga is practiced in a studio with high heat and humidity, presumably to replicate the Indian climate where yoga evolved. This practice is controversial as to its health benefits. However, if you want to sweat and feel like you are burning calories, hot yoga might be for you. These are just two of the more physically demanding yoga classes for those who want rigorous exercise.

Yoga offers so many physical and mental benefits that many doctors and physical therapists recommend yoga to their patients. If you do not practice yoga regularly give it a try. YOGA IS FOR EVERYONE!