FAQ

Yes. Stiff people are exactly who this site is written for. Bend your knees in forward folds, sit on a cushion in seated poses and use a strap or towel where your hands don't reach. Most people notice more ease within a few weeks of regular practice, though how far you eventually go depends partly on your build. Getting More Flexible explains what to expect.

Probably not. Plenty of people begin in their sixties and seventies. Start with gentle routines, keep a chair or wall nearby for balance, and skip anything that hurts. If getting down to the floor is hard, Chair Yoga gives you most of the benefits sitting down. If you have heart problems, osteoporosis or recent joint surgery, ask your doctor which movements to avoid.

A mat helps on hard floors and keeps your hands from sliding. A firm cushion or folded blanket and a belt or towel cover almost everything else. Blocks are useful but a stack of thick books works too. Wear anything you can move in. What You Need has the full list.

Read Start Here, then follow Your First Week. It uses short sessions and introduces a few poses at a time, so you learn the basics without trying to absorb everything at once.

Yoga has roots in Indian religious and philosophical traditions, and some classes include chanting or spiritual language. The physical practice on this site is exercise: movement, stretching, strength and breathing. You can practice it regardless of your beliefs, and nothing here asks you to adopt any.

Honestly, not much on its own. Most home yoga burns fewer calories than brisk walking, cycling or running. It can still play a part: it builds some strength, makes other exercise feel easier and, for some people, helps with stress and sleep, which affect eating habits. If weight loss is your main goal, combine yoga with regular cardio and attention to what you eat.

Mild muscle soreness a day or two after a new routine is common, especially in the thighs, shoulders and core. It should feel like a dull ache that eases with gentle movement. Sharp pain, joint pain, or pain that gets worse over several days is different: rest the area and see a professional if it doesn't settle. Next time, do a shorter session and ease off the holds a little.

Yes, if you feel like it. Some people find gentle movement eases cramps and lower back discomfort. Poses like Child's Pose, Supine Twist, Butterfly and Legs Up the Wall tend to feel good. There is no medical reason to avoid inversions or strong poses, but if they feel uncomfortable, skip them. Your own comfort is the right guide.

Please talk to your midwife or doctor first, and look for a prenatal class or teacher. Pregnancy changes balance, joint stability and how safe some positions are, especially lying on your back later on, deep twists and belly-down poses. Our routines are not written for pregnancy, and we can't tailor them for you.

It can help. Research summarized by the NCCIH suggests yoga may modestly reduce pain and improve function for some people with chronic lower back pain. It is not a cure, and it is not suitable for every cause of back pain. If your pain is new, severe, follows an injury, or comes with numbness, tingling or weakness in your legs, get it checked before you start. Otherwise, the Lower Back Relief routine is a gentle place to begin.

Two to four sessions a week is a realistic starting point. Ten minutes most days tends to do more than one hour on Sunday, because the body adapts to regular signals. Once a habit forms, daily short sessions are perfectly safe as long as you vary the intensity and include easy days.

Ten to twenty minutes is enough to feel a difference. Shorter still counts: a 5-minute Desk Break Routine is better than nothing. Longer sessions are fine once you have built up to them, but length matters less than showing up.

Whichever you will actually stick to. Mornings tend to feel stiffer, so move slowly and warm up longer; a morning session can help you feel awake. Evenings usually bring more range, and calm, slower routines can help you wind down. Avoid strong, energizing work right before bed if you sleep lightly. Try the Morning Routine and the Bedtime Wind-Down and see which fits.

Leave about 2 to 3 hours after a full meal and 30 to 60 minutes after a light snack. Twists, folds and belly-down poses are uncomfortable on a full stomach. If you get lightheaded practicing on empty in the morning, a banana or a few crackers half an hour before usually solves it. Sip water as you need to.

A stretch should feel like moderate tension in the belly of a muscle, around 5 or 6 out of 10. Strength poses can bring a warm, working feeling in the muscles. Neither should feel sharp, electric or centered in a joint. If it does, ease off or come out.

Both have their place. A live class with a good teacher gives you feedback on your alignment, which helps a lot in the first months. Videos and written routines are cheaper, fit around your schedule and let you go at your own pace. Many people do a handful of beginner classes to learn the basic shapes, then practice at home most of the time. If a class is not an option, filming yourself occasionally is a useful substitute.

Practice near a wall or with a chair beside you. Fix your gaze on a still point at eye level, spread your toes and press through the whole foot. Balance usually improves quickly with practice. Wobbling is part of how the training works, so expect it and keep going.

A small independent team that writes and tests every routine, then reviews pages against reliable sources and corrects them when needed. The About page explains how pages are made and checked.

Yes. There are no paywalls, accounts or ads, and no sponsored content. Every routine and guide is open to read.

We can't. We are not able to assess anyone's health by email, and doing so would not be safe. A doctor or physical therapist can examine you and tell you what to avoid. Our Safe Practice page covers general precautions.

Please tell us through the contact page, with the page name and what you think is wrong. We read every correction and update pages when we confirm an error.