If you want to improve your flexibility, you should do yoga at least three times a week, even if they're shorter classes. “Any focus flow on a specific body part or any mobility class will allow for the lactic acid to release and for the muscles and joints to have more movement and flexibility,” Mariana says.

A standard yoga class is 1-hour long but there are also classes, such as the full Ashtanga series, that last 90-minutes. 'Express yoga classes' also last between 30-45 minutes. You may want to consider leading classes of different durations to accommodate yogis schedules and abilities.

In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure.

Hot yoga can be more intense in that it can make the body work harder and carries more risk than regular yoga for people with certain medical conditions. Heat can help people experience a deeper stretch while performing yoga poses, but there is a increased risk of injury.