Yoga is a mind and body practice combining physical postures, breathing exercises and meditation to improve overall wellbeing.
A beginner's guide to: Yoga
Hatha yoga, Iyengar yoga, restorative yoga, Vinyasa yoga, Kundalini yoga, Ashtanga yoga, Bikram yoga
Want to get into yoga?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Get the app
Quick Start
These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
See what’s needed
Space, setup, and time. Check the practical stuff so you're good to go.
Start right now
Ready to do it right now? Step straight into a fully guided session.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is yoga?
Imagine stretching out your body on a mat, feeling the tension melt away with each pose and your mind becoming clearer with every breath. Sounds great, right?
Yoga is an ancient and soothing practice in which the mind and body unite in balance. It is much loved globally, and its popularity stems not only from its many benefits but also from its inclusive nature.
It blends physical postures, breathing exercises and meditation to create balance and calm, so whether you are looking to boost flexibility, ease your stress or find calm amidst the chaos, incorporating yoga into your wellness journey will be greatly beneficial.
Are you ready to move your body and soothe your mind with yoga?
Let us show you how!
Check it out
Why yoga is good for you
Yoga steadies emotions and improves physical function. Regular practice can enhance focus, reduce stress effectively and improve flexibility.
Steadier moods and better stress coping
Focus area: Resilience (Impact rating: High)
Sharper emotional insight
Focus area: Emotional awareness (Impact rating: High)
Improves strength, flexibility, and balance
Focus area: Physical activity (Impact rating: High)
Improved concentration
Focus area: Focus (Impact rating: High)
Boost to self-worth
Focus area: Identity & worth (Impact rating: Medium)
People who love yoga
Lady Gaga
Person
Reese Witherspoon
Actor
Andy Murray
Sports
Emily Blunt (in the film Edge of Tomorrow)
Movie
Want a closer look at yoga?
Ways to try it, what to expect, and how to stay safe. Read on!
You are probably ready to roll out your mat and flow straight into downward-dog. But before you do, there are some important things to keep in mind. Yoga is safe for most people, but these helpful tips will make sure that your first yoga practice will be the first of many.
Common styles
As you explore yoga and move towards doing your first session, you'll encounter various styles with names that might not give you much insight into how they differ. The key consideration for choosing the right style is your fitness level:
Low physicality
Medium physicality
High physicality
Safety
⚠️
Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
⚠️
Stop if you feel pain or strong discomfort.
⚠️
Stay hydrated.
⚠️
Ensure you are using the correct equipment and it’s not faulty.
What you might experience
😆
”Why did I agree to this?”
😬
”You want me to do what?!”
🤗
”This is starting to feel kinda good.”
😳
”Yikes! I’m definitely feeling this stretch.”
😌
”Yes! It’s time to lay down!”
🫠
”Now this feels good!”
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Compare
Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
"Yoga is not about touching your toes, it’s about what you learn on the way down.” - Jigar Gor
In "Star Wars," Yoda's name is derived from the Sanskrit word for "warrior.”
There are several yoga poses named after animals, such as Downward Dog and Cat-Cow.
Yoga can improve concentration and focus, which is why some programmers practice it.
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3 facts
Popular memes
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11 memes
Academic research we rate
Overview of systematic reviews: yoga as a therapeutic intervention for adults with acute and chronic health conditions
McCall, M. C., Ward, A., Roberts, N. W., & Heneghan, C. (2013). Overview of Systematic Reviews: Yoga as a Therapeutic Intervention for Adults with Acute and Chronic Health Conditions. Evidence-Based Complementary and Alternative Medicine, 2013, 1–18. https://doi.org/10.1155/2013/945895
Systematic Review for the Medical Applications of Meditation in Randomized Controlled Trials
Kim, D.-Y., Hong, S.-H., Jang, S.-H., Park, S.-H., Noh, J.-H., Seok, J.-M., Jo, H.-J., Son, C.-G., & Lee, E.-J. (2022). Systematic Review for the Medical Applications of Meditation in Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 19(3), 1244. https://doi.org/10.3390/ijerph19031244
How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry
Riley, K. E., & Park, C. L. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychology Review, 9(3), 379–396. https://doi.org/10.1080/17437199.2014.981778
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7 research pieces
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