Veggie Blog

Not long ago yoga was thought of as the hobby of someone’s eccentric aunt, a woman with a braid down her back who could put her foot behind her neck. Today it is mainstream, and there are hundreds of yoga videos to choose from. They are not all the same, though. Some are made for stiff shoulders and a sore neck, others are made for a brisk workout, and some are made for winding down at night. Picking the right one can make the difference between a practice you enjoy and a DVD that gathers dust.

What do you want the video to do?

A good place to start is to ask what you need. If you have tight muscles after a day at a desk, look for a slow, gentle class that focuses on stretching and breathing. If you want something that warms you up and works up a sweat, look for one with sun salutations, standing poses and a faster pace. If you want to relax before bed, choose a class built around floor poses, long holds and a guided relaxation at the end. A video can be a good workout and a good stretch, but it rarely does everything at once, and it is quite normal to own two or three for different moods.

One reviewer who tried three well-known videos in a single day, Jane Fonda’s Yoga Exercise, Kathy Smith’s New Yoga and Dixie Carter’s Unworkout, reported that the first relaxed tight neck and shoulder muscles, the second warmed them up, and the third, with its gentle stretches and relaxation, finally made the knots melt away. Titles like these may be hard to find now, but the point still applies: different videos serve different needs.

What makes a yoga video good?

The instructor matters most. A clear voice, calm manner and precise directions are more helpful than a flashy set. You should be told how to place your feet and hands, when to breathe in and out and what you should feel, and not just be shown a pose.

Look for a warm-up and a cool-down. A class should start by easing you in, with gentle movement and a few rounds of a simple sequence such as the sun salutation, and it should end with stretching and a few minutes of rest. If you are new to it, read our guide to the 12-step sun salutation first.

Check the length and pace. Fifty to sixty minutes is typical for a full class, but shorter videos of 15 to 20 minutes are easier to fit into the day, and doing a little often is better than a long session once in a while.

Look for modifications. Good teachers show an easier version of each pose, and tell you that it is fine to use props, such as a folded blanket, a strap or a cushion. Our post on beginners’ yoga videos explains what to look for if you are just starting.

How should you use a video safely?

Yoga is generally considered safe for healthy people when it is done properly, and the National Center for Complementary and Integrative Health says that the most common injuries are sprains and strains. Learning from a qualified instructor in person is the best way to avoid them, and a video is a reasonable second best. Move slowly, never force a stretch, and do not push into pain. Breathe: when in doubt, just breathe. Practice on a non-slip mat, and tell your doctor if you are pregnant, have a medical condition or an injury, or are older, because some poses may need to be changed.

What if the knots do not go away?

One session will not undo weeks of tension, and you may feel sleepy or sluggish afterward. That is normal. Try again regularly, and see if you notice a difference in how you sit, sleep and move. If you have pain that does not improve, ask your doctor. For more poses to try, read about basic yoga postures and their variations and what yoga is.