Yoga studios have become nearly as commonplace as Starbucks storefronts. And, just as you can get your Starbucks at the grocery store or a hotel lobby, you can now find yoga classes at most gyms that offer group fitness classes. Ultimately, these two trends are probably good for balance in the universe - yoga's yin to caffeine's yang.

Yoga classes at fitness centers can be similar or markedly different from the style of practice that's taught in yoga studios. Learning more about yoga can help you determine which type of class is right for you. Then, finding the best yoga class depends on your personal goals.


FITNESS CENTER YOGA
"The word 'yoga' is derived from Sanskrit, and it means 'to join' or 'union,'" says certified personal trainer and group fitness teacher Teri Hanson, who has taught yoga at fitness centers for over 10 years. "For some, this can simply mean the union or linking of breath and movement, while, to others, it may refer to a deeper meaning - the union of body, mind and spirit." Hanson explains that yoga practitioners will seek out yoga classes for different - and very personal - reasons. "Yoga can be anything from a great workout to a getaway from your busy, stressful schedule."

Many different forms of yoga have developed over the centuries. "Today, the style of yoga commonly found in many fitness centers is a Hatha hybrid that has been adapted to the physical needs and trends of today's gym members," Hanson explains. "Hatha yoga is a major branch of yoga, and it focuses on the physical aspect." Among the most popular styles at fitness centers are power yoga, fitness yoga, yoga for pregnancy and Yogilates, a fusion of classic yoga and Pilates techniques.

"The more physical style of yoga that is typically found in a fitness center is based on moving rhythmically from one pose to the next with an emphasis on the breath." Hanson says. After a few minutes in a class, your "yoga breathing" becomes automatic. "The breath and movement complement each other," Hanson explains. "And it can have an energetic effect, as well as a calming one."


YOGA BENEFITS
Regardless of whether you do yoga at a fitness center, at a studio or in your home, the practice provides many benefits. "Yoga opens your joints and lengthens your muscles," says Ahnjel Ali, yoga instructor and ACE certified fitness instructor. The ultimate effect of yoga is that you'll develop more flexibility and may even improve the way you feel. "Yoga is great for relieving depression, asthma, back and neck pain, fibromyalgia and insomnia," Ali says.

Participating in a regular yoga practice may also provide long-term health benefits, including helping to lower blood pressure, reduce cholesterol levels, stimulate circulation in major organs and glands, lower cortisol levels and release healthy hormones and chemicals into your blood stream.

That's quite a list of benefits you can derive from an hour to an hour and a half of exercise a few times a week at your local fitness center.


WHAT HAPPENS IN A YOGA CLASS?
Once you dive in and experience yoga for yourself, you will, no doubt, be convinced. Many first-timers experience both anaerobic and aerobic effects from their first class. Your heart rate accelerates; you sweat; you feel the tautness in your muscles; you test your range of motion and your ability to maintain your balance.

In terms of the flow of the class, Hanson says that most classes begin with breath exercises and gentle movements that warm up your spine and prepare your entire body for more challenging work later in the class. Sun salutations (See Sequence #2) or other standing poses often follow breath work. "Sun salutations are great for helping you to learn to use your breathing to assist movement. Standing poses are great for balance and focus." Hanson says that many teachers will include twisting moves, and forward and back spinal bends. Often, later in the class, instructors will include more floor work with back bends, forward bends, twists and deep stretches.

"Finally, the class should end with a relaxation period where you have a moment to quiet your body from movement to stillness." Even after a first class, many practitioners experience a sense of calmness -or even bliss-that let's you know that yoga is an amazingly beneficial activity.


TRY IT OUT AT HOME
Not sure if you're ready for a yoga class at a fitness center? Here are a few poses and sequences that you can try on your own before heading into your first session at the gym. The photos and captions describe the basics of these classic yoga poses. Our sequences give you a sample of what you'll find in many health club yoga classes.

Down Dog Place your hands and feet on the floor, bending only at the hips, keeping your body straight from hands to hips, and from your hips to feet. Tips: Try to keep legs straight, allowing your heels to lift off the floor if necessary. Maintain the slight arch in your lower back. Sink into your shoulders and feel a deep stretch in your back.		Plank Also known as top of the push up. Hold your body in one line from your feet to the top of your head. Tips: Hold your abs tight to prevent your hips from sagging or rising out of the plane of the rest of your body. Extend your head so that your spine maintains one line. (Avoid raising your head or allowing it to drop toward the floor).		Chaturanga Also known as the bottom of the push up. Hold your body in one line from your feet to the top of your head with your torso hovering only an inch or so above the ground. Tips: Hold your elbows in close to your body. Hold your abs tight.
Cobra From Chaturanga, place the tops of your thighs and your feet on the floor, arch your back and press your upper body up as your lower body remains close to the floor. Tips: Elbows can be bent or straight, depending on your spine flexibility. Pull your chest through and rotate your shoulders back if you have that level of flexibility. For more of a challenge, raise your thighs so they hover an inch or so off the ground		Mountain Stand straight with tailbone tucked under and arms at your side, palms open to the front. Hold your core tight. Tips: Stretch your arms overhead. Bring your hands together and interlace them, pointing your index fingers toward the sky. Arch back a little bit to counter the forward fold stretches to come.		Forward fold Standing in mountain, begin bending from the waist, bring your upper body below your hips, going as low as you can comfortably bend, keeping your legs straight. Tips: Keep the natural arch in your back for as long as you can. When you reach the full fold, relax, allowing gravity to pull on the weight of your body.
Spinal Prep From forward fold, raise your upper body until you regain the natural arch in your lower back. Tips: Continue to hold your legs straight. You can place your hands on your lower thighs or keep them in contact with the ground.		Crescent With your feet hip distance apart, lunge forward with one foot and sink down until your front leg makes a 90-degree angle, holding your thigh parallel to the ground. Extend your arms overhead with your palms facing one another. Tips: You can ease up a bit from the 90-degree leg position if that is challenging for you. Hold your abs tight to help you maintain your balance. Feel free to interlace your hands.		Warrior One Stand with your feet comfortably wide spread. Angle your back foot so that your toes are only a couple inches ahead of your heel, and your heels are aligned. Keep your back leg straight and bend your front leg at a 90-degree angle with your knee directly over your ankle. Your upper body faces forward with your straight arms stretched overhead, palms facing one another. Tips: Keep your front knee from drifting forward, but you can raise your hips a bit if the depth of the pose is too challenging. The benefits (strength and flexibility) of warrior poses come from holding them for several breaths. Rotate your torso so that your hips are square to the wall in front of you.
Warrior Two The feet position is the same as Warrior One – one foot forward, leg bent; back foot turned. Arms are parallel to the ground and outstretched, one to the front, the other to the back so that your entire body is roughly in one plane. Head is turned to look out over the front arm. Tips: Turn your pelvis so that your hips are open to the side wall. Holds abs tight.		Reverse Warrior From Warrior Two, take your front arm up to the sky, and your trailing arm back to your leg (below or above your knee). Look up to the sky. Tips: You can shift your legs a little closer, if necessary, to maintain this position. Hold your pelvis so that you're hips remain open to the side wall. You can tilt your extended arm toward the back of the room to increase range of motion and intensity.		Triangle From Warrior Two, straighten your front leg so that your legs form a triangle with the ground. Shift your upper body forward and reach out as you bend down. Place your front hand on the ground or on your shin. Open toward the side wall, so that you're entire body is in one plane. Tips: Think of elongating your spine out of your hips rather than folding down. Extend upper arm overhead and look toward the ceiling to increase intensity and balance challenge.

SEQUENCE ONE - Upper Body Power Series
"This is a basic sequence that lengthens your spine and the front of the body," Ali says. Move with your breathing as you transition from one position to the next. Perform this sequence twice, moving each time you breathe. For the third round, take three to five breaths in each pose before transitioning to the next. "Holding poses for longer will increase the intensity of the work," Ali says. Then, for the fourth round, return to moving through the sequence with one breath per pose.

• Down Dog
• Plank
• Chaturanga
• Cobra
• Down Dog

SEQUENCE TWO - Easy Morning Wake-Up
Sequences such as this are known as sun salutations. "They're an excellent way to get your blood pumping," Ali says. Perform the entire sequence three times. Feel free to hold forward folds for as many breaths as desired.

• Mountain
• Forward fold
• Spinal prep
• Forward Fold
• Mountain

SEQUENCE THREE - More Challenging Morning Wake-Up
This sequence includes classic sun salutations as well as lunges (Crescent) and upper body strengtheners (Plank, Chaturanga). "This is a more challenging series and it lengthens both sides of the body. It's great for helping to prevent back pain and reduce tension in the shoulders," Ali says.

• Mountain
• Forward fold
• Spinal prep
• Forward Fold
• Mountain
• Crescent (one side)
• Plank
• Chaturanga
• Cobra
• Down dog
• Crescent (same side)
• Forward Fold
• Mountain
(repeat the entire sequence using other side)

SEQUENCE FOUR - Lower Body Power Series
This sequence includes all of the split leg moves included in this article, and it's great for developing leg strength. For the first rotation, perform all the moves on one side of the body then repeat the entire sequence for the other side of the body. Feel free to repeat on both sides. Hold poses for several breaths for an increased challenge.

• Down dog
• Crescent (one side)
• Warrior one
• Warrior two
• Reverse warrior
• Triangle
• Reverse warrior
• Warrior two
• Warrior one
• Crescent
• Down dog