Yoga Videos by Fitness Level: Matching a Workout to Your Strength and Experience
The old version of this post said that the poses of yoga have long been used as a foundation for athletic training, and that videos now exist for everyone from Olympic athletes to people who want “blissful relaxation.” It promised a look at four yoga tapes and then reviewed only two. Those two reviews are about workouts from the VHS and early DVD era, so I have kept their lessons and added what today’s research says about learning yoga on your own.
What do you need to start?
The old post says all you need is comfortable clothes and a non-skid surface such as a sticky mat. That still holds. Cleveland Clinic’s guide to yoga props agrees that a mat helps stop you from slipping, and a blanket or a towel can stand in for other props. If you are new to yoga, our guide to warming up, breathing and listening to your body is a good first read.
What was the “boot camp” video like?
The first video was an 85-minute power yoga class led by a Los Angeles teacher, with 13 students working through continuous movement meant to build strength and endurance. It had a five-minute introduction to basic poses, but the reviewer said the rest of the class was extremely hard for anyone who is not very fit, and that the teacher paid little attention to the beginner struggling at the back of the class. The reviewer’s test was blunt: unless you can do push-ups, balance on one leg without difficulty and have a strong core, pick an easier video. That is a useful self-check, though I would add that you should stop whenever you feel pain, sharp strain or dizziness.
What made the second video work better?
The second video was a 55-minute strength-and-endurance class in the Yoga Zone series, led by Lisa Bennett, and it followed one beginner and one more advanced student. The reviewer liked that the teacher spent time showing the beginner modified versions of the poses so she could finish every section, and that veterans could learn from the harder options. She also praised the teacher’s clear descriptions of good form, down to the angle of a bent knee and the direction of an extended arm, and her calm, encouraging manner. Those three things (modifications, form cues and a calm teacher) are what to look for in any video.
Are videos as safe as a class?
Not always. The National Center for Complementary and Integrative Health says that yoga is generally safe for healthy people when it is done properly under the guidance of a qualified instructor, and that learning yoga on your own without supervision has been associated with increased risks. The most common injuries are sprains and strains. Older adults, pregnant women and people with conditions such as knee or hip injuries, severe high blood pressure or glaucoma should talk with a health care provider first. If you choose a video, start with a beginner session, follow the modified versions and avoid extreme moves such as headstands until a live teacher has checked your form.
How hard should a workout be?
The U.S. Physical Activity Guidelines count active forms of yoga, such as vinyasa or power yoga, as moderate-intensity activity, and recommend that adults get 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening activity on two or more days. A gentler, more meditative style such as hatha is a better fit if you want relaxation. The video linked at the end of this post is a beginner-level yoga video. For a longer discussion, read our posts on choosing a yoga video for beginners and yoga videos that loosen tight muscles; our guide to the posture basics explains the poses that videos use.
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