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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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Starting an exercise habit is easy. Keeping it going for years is the hard part. Older articles on yoga for business people claimed that executives who practice mind-body exercises stay with them longer than those who go to the gym. I could not find published results of such a study, so I will not repeat the claim as fact. What we can say is more practical: there are good reasons to make yoga part of your routine, and simple ways to stay with it.

How much activity do you need?

The Physical Activity Guidelines for Americans say that adults should do at least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking, plus muscle-strengthening activity on two or more days a week. The first edition counted only bouts of at least 10 minutes, but the second edition removed that requirement to encourage people to move more often throughout the day. That is good news for a busy schedule: a five-minute stretch counts as part of a more active day. Yoga alone does not meet the aerobic target, so most people will want to add walking or another activity. The National Institute on Aging lists yoga as one example of balance exercise, which also matters for staying independent as you age.

Does yoga help people take up other healthy habits?

There is some evidence. NCCIH reports a 2021 study of 60 women with obesity who were assigned to 12 yoga sessions or a waiting list. The effect of yoga on their body mass index depended on changes in physical activity and in daily fruit and vegetable intake, so the benefit seemed to come partly through other habits. A 2018 survey of 1,820 young adults found that regular yoga was associated with better eating and activity habits, and the people who answered said yoga made them more mindful and encouraged them to be more active. These studies show an association, not proof that yoga causes healthier living, but they fit the common experience that one good habit can pull others along.

How can you build the habit?

These ideas are general advice for forming habits, not findings from a yoga study. Start small: ten minutes a few times a week is better than an hour you never find time for. Attach it to something you already do, such as stretching after you brush your teeth or doing a few poses before your first coffee. Put it in your calendar like a meeting. Keep a mat or a chair in view. Try a class if you like company, since having someone expecting you makes it harder to skip. Vary it, too: a gentle morning routine such as the one in our beginner’s guide on some days, and a longer session on a weekend.

What if you miss a week?

Just begin again. The point of the guidelines is that the total across a week and a year matters more than any single session, so do not wait for the perfect Monday. If you stopped because of an injury or illness, return gradually and talk to a doctor if you are unsure. Remember the basics of safe practice from NCCIH: learn from a qualified instructor, avoid extreme poses while you are new, and tell your teacher about any health condition.

Where do you go from here?

If you are new, read about what yoga is and try the basic yoga postures. When you want to build your fitness more widely, see lifetime fitness for a plan that lasts. A habit that you enjoy is one you keep, so choose what suits you and let it grow.

Yoga is everywhere in city life: studios on the corner, mats on commuter trains, clothes designed for the class, and posts about retreats. For many people it has become a lifestyle, with its own look. Behind the fashion, the practice itself is simple and old. Here is a look at why it caught on, and what you can realistically expect from it.

How popular has yoga become?

According to a national survey cited by the National Center for Complementary and Integrative Health, the percentage of U.S. adults who practiced yoga increased from 5.0 percent in 2002 to 15.8 percent in 2022. In 2017, 8.4 percent of children aged 4 to 17 practiced it. The NCCIH notes that most research on yoga in the United States has been done on predominantly female, non-Hispanic white, well-educated people with relatively high incomes, so results may not apply to everyone.

Why do people like it?

The NCCIH reports that in 2012 survey data, 94 percent of yoga practitioners did it for wellness-related reasons, and 17.5 percent did it to treat a specific health condition. The NCCIH adds that in one survey, people aged 40 to 54 were more likely to be motivated by muscle strength or weight loss, while those aged 55 or older were more likely to be motivated by age-related chronic health issues. City life gives plenty of reasons: long hours at a desk, stress, poor sleep and too little movement. Yoga combines gentle exercise, breathing and quiet time in a way that many people can fit into a busy week. Our post on what is yoga? gives a short introduction.

What does the research support?

Studies suggest that yoga may help relieve stress and improve mental and emotional health, sleep and balance. For depression, the NCCIH says that yoga can be a helpful addition to treatment, and a 2020 review of 7 studies of people diagnosed with major depression concluded that yoga may have small additional benefits when used with other treatment. That is a long way from the claim that yoga is better than a prescribed medicine. On stress in general, the NCCIH cites a 2020 review of 12 studies with 672 healthy adults that found beneficial effects of yoga on perceived stress in all of them, and a 2018 review of 14 studies in which most found improvements in resilience or general mental well-being. If you take medicine for depression or anxiety, do not stop it because you started yoga, and talk to your doctor before making any change.

Do you need special clothes and gear?

No. A mat or a non-slip surface and comfortable clothes that let you move are enough. Fashion and accessories can be fun, but they do not make the practice more effective. Choose clothing you can stretch and sweat in; our guide to choosing fitness apparel covers what to look for.

How do you fit it into a busy day?

Start with a short routine in the morning or evening. Even a few simple poses and some slow breathing can be a break. A beginner routine such as a gentle morning yoga routine takes little time, and how to start yoga safely explains the precautions to take if you have a health condition. Learn from a qualified instructor if you can, and avoid extreme practices such as headstands and forceful breathing until you have had guidance. Read more in the NCCIH review of yoga.

Yoga for Modern City Life: Yoga is now a Lifestyle

How to start yoga with diabetes

Yoga can be fun, healthy and calming. It is a mind-body discipline that people have practiced for thousands of years, and even a little progress can bring a sense of ease and calm. If you have diabetes, you can enjoy it too, as long as you start with a few sensible precautions.

How can you learn yoga?

You can find audio and video recordings that teach breathing and relaxation techniques at health food stores, bookstores, online and by mail order. It is probably fine to learn breathing and relaxation from a recording or a booklet, but do not try the yoga postures without a skilled teacher. A teacher can correct you, warn you when necessary and help you adapt poses to your body.

It is worth spending some time finding an instructor who is right for you. Your diabetes educator or another health care professional may be able to recommend one. Ask for referrals as you would for any professional you might consult. Yoga instructors do not have to be certified, but many are, through a range of different programs. Ask prospective teachers whether they are certified. A certified teacher is not necessarily better than one who is not, but it is something to consider.

How can you exercise safely with diabetes?

Most people with diabetes can exercise safely, but all physical activity carries some risk. These precautions help to tip the balance in your favor.

Have a medical check-up before you start, especially if you have heart disease, are over 35, have high blood pressure or high cholesterol, smoke, or have a family history of heart disease. Your doctor will tell you whether you need tests such as an exercise stress test with an ECG, which is more likely if you plan vigorous activity.

Tell your doctor about any symptoms that you notice during or after exercise, such as discomfort in your chest, neck, jaw or arms, nausea, dizziness, fainting, unusual shortness of breath or short-term changes in vision.

If you have diabetes-related complications, ask your health care team about special precautions. Consider exercising in a medically supervised program at first if you have peripheral vascular disease, retinopathy, autonomic neuropathy or kidney problems, and ask which poses to avoid.

Learn how to prevent and treat low blood glucose (hypoglycemia). If you take insulin or diabetes pills that can cause lows, check your blood glucose before, during and after exercise. Blood glucose can keep dropping for hours afterward. Keep fast-acting carbohydrate, such as glucose tablets or juice, within reach.

If you have type 1 diabetes and your blood glucose is above 250 milligrams per deciliter, check for ketones. Do not exercise if moderate or large amounts of ketones are present, because activity can raise the risk of ketoacidosis, a medical emergency.

Always warm up and cool down, and avoid exercising outdoors when the weather is extremely hot and humid, or extremely cold. Be careful with hot yoga rooms. Check your feet afterward for sores or blisters.

What can yoga do for you?

Gentle yoga can be a way to move more, relax and manage stress. It does not replace your medication, your meal plan or the advice of your health care team, so keep following them and share your plans. If you are curious about the basics, our post on what yoga is is a good place to start, and our guide to basic yoga postures shows some of the poses you may learn. For more on living with diabetes, see our posts on diabetes and diabetes-friendly recipes.

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When you feel drained, achy and low on energy, the idea of a detox is tempting. We are told that a cleanse will give us clearer skin, a sharper mind and a stronger immune system. It is worth knowing what actually happens in your body before you try one, because the gentlest options are also the ones with the best track record.

What does your body already do?

Detoxification is something your body does all day, every day. The liver breaks down and packages waste, the kidneys filter the blood and make urine, the intestines clear solid waste, the lungs breathe out gases, and the skin loses some waste through sweat. You do not need to “switch this on.” What you can do is avoid overloading it, and give it what it needs to work well.

Are juice and water fasts a good place to start?

Many detox plans start with a juice fast or a water fast. The idea is that giving the digestive system a rest will let the body clean itself. In reality, there is little evidence for it. The National Center for Complementary and Integrative Health explains that juice and detox diets can lead to a quick initial weight loss because of the very low calorie intake, but people tend to regain weight when they return to normal eating. Fasting can also cause headaches, fainting, weakness and dehydration, and drinking large amounts of water and herbal tea without food for several days can cause dangerous electrolyte imbalances.

There are other risks. Juice that has not been pasteurized can carry harmful bacteria, which is a particular problem for children, older people and anyone with a weak immune system. Some juices are high in oxalate, which can matter for people prone to kidney stones, and anyone with diabetes should not change their eating without talking to their health team. You will also see claims that you can lose 30 to 40 pounds on a 30-day juice fast, but that kind of weight loss is neither healthy nor lasting.

What helps lower the load on your body?

The simplest step is to cut back on things that put a strain on your body: cigarettes, alcohol, and too much sugar and saturated fat from fast food and processed snacks. Use household and personal care products as directed on the label and keep your home ventilated. You cannot remove every chemical from your life, and you do not need to, but the habits above make a real difference to your health.

Which gentle habits are worth trying?

Change what is on your plate. Replace packaged and fast food with whole grains, fruit, vegetables, beans and nuts, which are rich in fiber and nutrients and low in fat and sugar.

Sweat a little, if you like. Saunas are used in many cultures, and some people find them relaxing. They are not proven to remove chemicals from your cells. If you have heart disease, low blood pressure or are pregnant, ask your doctor first, and always drink water.

Try skin brushing as a pleasant routine. A soft, natural-bristle brush used on dry skin before a shower can remove dead skin cells and feel stimulating. There is no good evidence that it moves toxins or “stimulates the lymph” in a meaningful way, and you should not use it on broken or irritated skin.

Practice yoga. Gentle yoga has been linked to better mood, sleep and stress, according to the NCCIH review of yoga. Twists and stretches will not “wring out” your organs, but they do relax you and keep you moving.

What is the bottom line?

If you want to feel better, the plan is not exotic. Eat more plants, drink water, sleep, move, and limit alcohol and tobacco. Read the full NCCIH guide to detoxes and cleanses if you are considering a program. Our posts on body detox the easy way, detox herbs, balancing pH and detox and body cleansing and detox for body and mind go into more detail.