Veggie Blog

Finding a well-made yoga video that is truly suited to beginners can be a challenge. Most exercise videos are aimed at people who already know what they are doing. They may include a few easier moves, but the instruction assumes that you already know your way around. The few that are labeled “for beginners” can be repetitive and slow, and they sometimes give you no way to progress, as if beginners were going to stay beginners forever.

What should a good beginner video teach?

Clear instruction. A beginner needs more than a demonstration. A good teacher explains how to place your feet, where your weight should be and what the pose should feel like. When a teacher describes how the muscles of the feet should turn toward the big toe, you can feel it as well as see it. Calm, steady speech is a plus, since yoga depends on concentration.

A manageable number of poses. A class that introduces too many new poses at once is hard to follow. Look for one that repeats a small number of basic poses and builds up slowly.

Familiar basics. Many beginner classes include the cat pose on hands and knees, downward-facing dog, which looks like an upside-down V, and the corpse pose, which is lying on your back, completely relaxed. Our guide to basic yoga postures and their variations explains these and other essential poses.

Modifications and props. A beginner video should offer options for people who are stiff or new to yoga. For example, a folded blanket can go under the knees or the hips to make seated poses more comfortable, and a folded towel can help with some other poses. A teacher who tells you about these in advance is thinking about you.

A good ending. Most classes end with stretching and relaxation. Many use soft music, which may help you drift off. Choose a class with a final rest if you want to unwind.

Which video is an example?

One title that often comes up for beginners is Yoga Zone: Flexibility and Tone, taught by Alan Finger. It runs for about 50 minutes, and it is known for detailed instruction on alignment and for a relaxed teaching style. We cannot say that it is the right fit for everyone, and a DVD from some years ago may be hard to find, so treat it as an example of the style to look for, not a recommendation. Whatever you choose, preview a sample if you can, to hear the teacher’s voice and see how the class is paced.

Where can you try a class first?

Free classes are a low-risk way to find out what style you like. The video at the end of this post is a beginners’ class titled “Yoga for Beginners Part 1” from YogaEasy, which you can try before buying anything.

How can you stay safe?

Yoga is generally safe for healthy people when it is done properly, but sprains and strains can happen. The NCCIH advises learning with a qualified instructor if you can, and moving slowly and carefully. Never force a pose, and stop if you feel pain. If you are pregnant, are over 65 or have a health condition, check with your doctor first. A video is not a substitute for a live teacher, but it is a good starting point, and many people go on to take a class after a few weeks at home.

If you would like to learn what yoga is all about, read our posts on what yoga is and how to choose a yoga video, or try the 12-step sun salutation.