Question

I would like to take up yoga to help me relax from my stressful job, and also improve my flexibility as I am now in my late forties and feel myself stiffening up slightly. However, I'm confused about which one to do as there seem to be so many to choose from. I know I want to do 'proper' yoga, rather than a 45-minute gym hybrid, as friends have told me that these classes can often be oversubscribed and rushed, but other than that I'm in the dark. If you can help me choose which type of yoga to go for, can you then tell me what to look for in a teacher? I've read that virtually anyone can set themselves up as a yoga instructor, so how do you tell a good one from a bad one?
Joanne Price, Bristol

The instructor

Simon Low

Yoga begins at 40 for many people and it's a highly effective way of managing stress and improving breath awareness, flexibility, strength and inner health. Start with a 90-minute class emphasising breath work, flowing movement and relaxation time, only increasing the physical challenge once you have developed good foundations of breath and found your strengths and weaknesses. Avoid classes where postures are presented in a one-size-fits-all style - a good teacher will teach according to individual abilities and needs, though you could try one-on-one sessions to get started.

Listen to your body: when it's right for you it will feel right on every level. While recognised qualifications (like those from the British Wheel of Yoga) mean a teacher has undertaken rigorous training, there are excellent, highly experienced teachers without formal qualifications. If you would like help in finding a good teacher, please contact me.

· Simon Low is principal of The Yoga Academy (www.theyogaacademy.org) and cofounder of Triyoga in London

The yoga student

Peter Martin

Like you, I decided to try yoga to improve my flexibility and my posture. In three years, I've tried four types (Hatha, Iyengar, Sivananda and shadow yoga) and a handful of instructors. It's hard to judge a style of yoga or a teacher after two or three sessions unless they're truly awful. It's also good to learn from a variety of teachers. I didn't do any research - I just went to the local class and enjoyed it. Try to attend a class of 10 people or less, so you get individual attention. Also make sure your teacher allows you to progress - doing the same thing each week won't develop your yoga and will become boring.

Good teachers emphasise the importance of breathing technique and won't push you into complicated positions that cause you pain. My best teachers have shown me how complex and interesting simple postures can be. At first I just did one class a week, but my interest in yoga has increased and I now do three classes a week, and practise every day.

· Peter Martin, 33, a university researcher in London, is a keen yoga student

The editor

Dr Malik

It's no surprise you don't know what style of yoga to choose - as a beginner it can be daunting. Beginners' classes should cover the basics of yoga so I wouldn't worry about the style as long as the class is small and includes warm-ups, asanas (postures), pranayama (breathing) and relaxation. Once you have some experience you can consider the types of yoga. For example, styles such as Anusara and Ashtanga Vinyasa are particularly good for flexibility. Consider the length of the class: 45 minutes can feel rushed, so think about how much quality time you can invest. The more time you give yoga, the more you will get out of it.

To find a good teacher, talk to other students, try a taster class or ask the instructor exactly what they teach and if they are qualified. The British Wheel of Yoga (01529 306 851; www.bwy.org.uk) and the Independent Yoga Network (01902 424 048; www.independentyoganetwork.org) can give you advice on suitable teachers in your area.

· Yogi Dr Malik is a yoga instructor and the editor of Yoga magazine

· If you have a question for our experts, email health@observer.co.uk