Yoga is a mind-body practice from ancient India that combines physical postures (asanas), breathing techniques (pranayama), relaxation and meditation. The word comes from the Sanskrit root yuj, "to join". Research suggests regular practice can modestly ease back pain, stress and low mood, and improve flexibility, balance and strength. Start with our complete guide.
1 guide
Yoga is a mind-body practice from ancient India that combines physical postures (asanas), breathing techniques (pranayama), relaxation and meditation. The word comes from the Sanskrit root yuj, "to join". Research suggests regular practice can modestly ease back pain, stress and low mood, and improve flexibility, balance and strength.
This hub is the home on Self Help Supermarket for Yoga. Our complete guide explains the method, the evidence and its limits. As we check them, videos, podcasts, courses, books and practitioner directories for Yoga are added to this page.
This hub is for general information and self-education. It is not a replacement for medical or psychological care.
New to Yoga? Our complete guide covers the main styles, pranayama (yogic breathing), a 20-minute beginner routine, what the evidence says, who should take care and how to choose a class and teacher.
Yoga is a mind-body practice from ancient India that combines physical postures (asanas), breathing techniques (pranayama), relaxation and meditation. The word comes from the Sanskrit root yuj, “to…
The best evidence is for chronic low back pain. A 2022 Cochrane review found yoga gives small improvements in pain and function compared with no exercise, and works about as well as other exercise (Wieland et al., 2022).
It can help mood and stress, with small-to-moderate effects on depression and anxiety symptoms in meta-analyses, best used alongside, not instead of, standard care (Cramer et al., 2018; Brinsley et al., 2021).
It is about as safe as other exercise in clinical trials (Cramer et al., 2015), but headstands, extreme bends, forceful breathing and hot rooms carry real risks for some people.
You will find the full evidence, with sources, in the complete guide.
Read our complete guide first. It explains Yoga step by step and says plainly what the evidence does and does not show.
The most common are hatha (an all-round, moderate class), vinyasa (flowing), Ashtanga (a fixed, vigorous sequence), Iyengar (precise alignment with props), yin (long, passive holds), restorative (fully supported rest), Kundalini (breath, movement and chanting) and hot or Bikram yoga (practised in a heated room).
A gentle hatha or a dedicated beginners' class is best for most people. Iyengar suits people with stiffness or injuries because of the props and careful instruction. Avoid starting with hot yoga, Ashtanga or fast power yoga unless you are already fit.
Studies that found benefits usually used one to three sessions a week for 8–12 weeks. More frequent practice has been linked to bigger improvements in mood. Even 10–20 minutes a day at home is worthwhile.
It depends on the style. Vinyasa, Ashtanga and power yoga build strength and raise your heart rate. Gentler styles build flexibility, balance and some strength but are less aerobic. Yoga counts towards UK guidance on muscle-strengthening and balance activity.
For most people, it is about as safe as other forms of exercise. Most injuries are minor strains from overdoing it. Take extra care, and get advice first, if you have glaucoma, osteoporosis, heart disease, high blood pressure, are pregnant or have a recent injury.
Yes. Flexibility is a result of yoga, not a requirement. Bend your knees, use blocks and straps, and choose a beginners' or Iyengar class where poses are adapted to your body.
Do you teach or practise Yoga? We are building a directory of trusted practitioners, courses and apps for every technique. Get in touch to be listed.
Apply to be listedThis hub is for general information and self-help education. It is not medical or psychological advice. External resources are selected by our editors and checked when listed; we are not responsible for third-party content.
