Yoga is a practice of postures, breathing and focused attention. For most people it is a low-impact way to build flexibility, strength and balance, and many find it calming. It is not a competition: the right version of a pose is the one your body can hold comfortably today.
Before you start
- A qualified teacher helps. A beginner class or an experienced teacher can correct alignment early, before habits form.
- Wear comfortable clothes and use a non-slip mat or a rug that doesn't slide.
- Practise on a light stomach — about two hours after a meal.
- Tell the teacher about injuries, pregnancy, high blood pressure, glaucoma or recent surgery. Some poses, especially inversions, need changes or should be skipped.
Six poses to begin with
Mountain pose
Stand tall, feet hip-width apart, arms relaxed. Feel your weight spread evenly through both feet. It teaches posture and steadiness.
Cat–cow
On hands and knees, slowly round your back as you breathe out, then gently arch as you breathe in. A soft way to move the spine.
Child's pose
Kneel, sit back towards your heels and rest your forehead on the floor or a cushion. Use it any time you need a pause.
Downward-facing dog
From hands and knees, lift your hips up and back. Keep your knees bent as much as you need; straight legs are not the goal.
Cobra
Lying on your front, press your hands lightly into the floor and lift your chest a little. Keep the neck long and the lift small.
Lying rest
Finish lying on your back for a few minutes, breathing slowly. Resting is part of the practice.
How often
Two or three sessions of 20–30 minutes a week is a good start. Short, regular practice does more than one long session now and then. Move slowly into each pose and breathe steadily; if you have to hold your breath, ease off.
Stop if it hurts
Stretching should feel like mild tension, never sharp pain. Stop if you feel pain in a joint, dizziness, numbness or tingling. Yoga can support recovery from many problems, but it doesn't replace treatment for an injury or a medical condition.
Tools for this
If you have a heart condition, high blood pressure, a joint or back problem, or you are pregnant, ask your doctor which kinds of practice suit you before you start. This guide is general information, not medical advice — see our safety note.