7 Rookie Workout Mistakes to Avoid

Yoga

Rookie mistake: Thinking all downward dogs are equal

What the pros know: We get it: You can't take another minute of meditation or 10 more chaturangas. Fortunately there are dozens of kinds of yoga. How to choose? "If you're a type A and strong willed, you'll probably be drawn to hard-core power yoga, but trying other styles that make you slow down may be beneficial," says Mia Togo, a yoga instructor in Los Angeles. Use this cheat sheet as you try a few styles and teachers on for size.

Vinyasa flow synchronizes breath with movement in a fluid, rhythmic pace.

Power yoga is a fitness-based practice full of poses that build strength.

Iyengar is more static. Props are used to find precise alignment, and you hold poses longer.

Hatha is all about breathing and meditation to calm the mind and body.

Bikram is a series of 26 poses performed in a 105-degree room for ultimate muscle flexibility.