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The Harvard Medical School offers the following advice on Yoga as an excellent form of physical activity:

EXERCISE & FITNESS

3 simple strategies to get the most from your yoga class

Choose your classes and instructors carefully to make sure you get the best experience.

It’s no surprise that yoga is becoming increasingly popular. Research has shown not only that it’s a good form of exercise, but also that it can reduce body aches and pains, specifically in the neck and lower back. Still, not all yoga classes are created equal. There are different types of yoga and different levels of difficulty, not to mention variations from one instructor or studio to another.

This means that some classes may be better than others for your unique health needs or fitness level. Below is a quick guide to help you find the best fit to make the most of your yoga class.

Finding the right yoga class

There are numerous types of yoga, known as schools. The most common school of yoga you’ll find in the United States is Hatha yoga, which is great for beginners. It focuses on certain postures, called asanas — such as tree pose or warrior pose — in combination with breathing exercises (pranayama) and meditation, according to the National Center for Complementary and Integrative Health (NCCIH). Other styles of yoga, which are variations of Hatha, include Bikram, Iyengar, and Ashtanga, among others. Some are more physically challenging than others. A Special Health Report called An Introduction to Yoga can give you more information on yoga basics (health.harvard.edu/yoga).

So how do you find the right fit for you?

1. Choose carefully. Yoga can be a safe activity for almost anyone if it’s done correctly, says Marian Hannan, professor of medicine at Harvard Medical School and co-director of the Musculoskeletal Research Center at Hebrew SeniorLife’s Institute for Aging Research. But not all types of yoga are suitable for people with certain health conditions. For example, Bikram, or “hot yoga,” is performed in a studio kept at a high temperature, sometimes more than 100° F. This might not be a good choice if you have lung or heart disease, according to the NCCIH. Hot yoga should also be avoided in pregnancy.

2. Ask about training. There is no single training standard that yoga instructors must meet. Training requirements can vary across the country by yoga type, with some requiring years of training and others just days, according to the NCCIH. It’s always a good idea to ask what type of training the instructor has, particularly if you have certain health conditions that need special attention. For instance, if you have very high blood pressure, you may want to avoid certain positions, such as downward-facing dog, in which you drop your head toward the ground, says Hannan. Other conditions, including glaucoma, sciatica, and chronic pain, may also call for modifying yoga poses.

3. Speak up. If your yoga instructor doesn’t ask about pain or physical limitations, bring it up yourself so the instructor can modify the exercises for your needs, says Hannan. “The best thing about yoga is that it can easily be modified to avoid triggering existing pain or if you start to experience a new ache,” she says. But if instructors aren’t asking the right questions before the class begins, they may not make the modifications you need. If you start to experience pain while doing yoga, notify your instructor as soon as possible so he or she can help you. Also, don’t forget to discuss other health conditions that may affect your participation, such as balance problems.

Provided you can find the right class and communicate effectively with your instructor, yoga can tone and strengthen your muscles, which helps improve balance and reduce risk of falls. “Yoga is a really good option for the vast majority of people,” says Hannan.