Veggie Blog

Yoga has never been easier to find. Search for it online and you will see thousands of videos, classes, magazines and shops. Celebrities talk about it, and there is a class for every mood and schedule. That is useful, but it also means that quality varies widely. Here is how to sort the helpful from the unhelpful.

Is learning yoga from a screen safe?

It can be, with care. The National Center for Complementary and Integrative Health says that yoga is generally considered a safe form of physical activity for healthy people when performed properly and under the guidance of a qualified instructor. It also notes that learning yoga on your own without supervision has been associated with increased risks. A video cannot see you, so it cannot correct your posture. If possible, take a few in-person lessons first, or choose live online classes where a teacher can watch you and answer questions.

What should you look for in a video or site?

Look for a teacher who explains each pose clearly, names the breathing, and shows variations for beginners. Check the level and the length before you start. Watch the whole video once before you try it, so you know what is coming. Good beginner content moves slowly, does not rush you into deep poses and reminds you to stay within your limits. Avoid anything that promises quick fixes or presents yoga as a cure. Our guides to yoga videos that are not all equal and choosing a yoga video for beginners go through this in more detail.

What should beginners avoid?

The NCCIH advises people who are new to yoga to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing. Hot yoga has special risks related to overheating and dehydration. If a video shows these in the first lesson, choose a different one. The NCCIH also notes that people aged 65 and older may be more likely to need treatment for yoga-related injuries, so older adults should be especially careful about choosing a class that suits them. Stop if you feel pain, dizziness or numbness.

Does a celebrity recommendation mean anything?

Not much. Many well-known people say that yoga has helped them, and that may be true for them, but personal stories are not evidence. The research on yoga is more modest: it suggests possible benefits for stress, mood, sleep and balance, and for low-back pain a slight benefit. Choose what suits you, not what is fashionable. If you are pregnant, older or have a health condition, speak to your health care provider before you start, as they may suggest changes to some poses.

How do you get started?

Begin with 10 to 20 minutes, two or three times a week, and build up. Use a mat or a non-slip surface, wear comfortable clothes and clear some space. Our posts on how to start yoga safely and a gentle morning yoga routine for beginners give simple sequences. Free videos are a good way to try different styles; the NCCIH notes that in one study of Hispanic adults with low incomes, cost was the most common barrier to practicing yoga. Read the NCCIH guidance on yoga safety before you begin.