Start with regular Asana and Pranayama. It works for many but for some it becomes difficult to maintain. Body ache, being concious in front of others/instructors, not sure if there is any benefit and not seeing any benefit after a few days as well. The reasons to quit Yoga will be plenty,
Ease yourselves into Yoga way of life. Take it slow. It is a journey. Enjoy every moment. Havng right food, drinking right, sleeping right and overall keeping the mind fresh will be a strong foundation. Print the following booklet and keep it in front of you, practice for a month nd feel the difference. Now with super strong motivation get into the next phase, for you have already seen the results.