Have fitness goals to crush? Here’s the type of yoga that can help you do it

What I love most about yoga as a practice is that it’s so diverse—if you want to relax and destress, there’s a specific class (or genre of class) for that. The same is true if you’d prefer to sweat, tone, improve your endurance, and more. (Certain yoga poses will even make you a better lover, *blush*.)

Below, pro yogis weigh in on which types of yoga best suits various fitness goals so you can utilize the practice not just to boost your brain health and show off your leggings collection but also to optimize your performance—whatever that means for you. Click through to find out which type of yoga is right for you based on your needs.

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If toning is your ultimate goal

According to certified yoga teacher Sophie Jaffe, vinyasa is your best bet if you’re hoping for total body toning as the constant flow of sequences requires you to activate multiple big and small muscle groups simultaneously. Though, if you want to focus more on improving your upper-body strength in particular, consider starting an Ashtanga practice. “In Ashtanga, you’ll find a focus on arm balances and abs work—it targets certain muscles and holds each pose for longer than a breath,” she explains.

Want to intensify your yoga practice? Try this Kate Hudson-approved trick. Need to modify instead? Here’s your guide, plus tips for alleviating wrist, back, and other joint pain.