Yoga YouTube videos are as plentiful as downward-facing dogs in your favourite flow – so how do you know which are the best?
The sheer variety can be a little intimidating, but fear not: WH has done the leg work (mat work?) for you. We’ve scoured the vast universe of YouTube yoga videos to bring you a selection of our faves – handily organised according to any needs you may have. Seriously, spreadsheets were involved. And you’re welcome.
Before we get into that, though – we’re very aware that many of you might just be finding your feet. The stress of coronavirus has inspired many of us to roll out a mat. And hey – what a way to get your body moving while staying at home.
With that in mind, here’s some advice for anyone just starting out.
7 yoga tips for beginners
It's not about how you look
Contrary to what the good people of Instagram will have you believe. 'Even the most gymnastic, insta-famous yogis fall or lose their balance,' says Chatty Dobson, yoga instructor and owner of FLEX Chelsea. 'Laugh it off and keep on trying – yoga is far more about letting the ego go than it is about body contortion.'
Wear the right clothes
Make sure you're in something comfortable that won’t fall down or ride up when you move around. There's nothing worse than constantly having to hike up your leggings, trust us. On that note: Here are the 21 Best Yoga Leggings and Yoga Pants for Women
Go at your own pace
'You can rest as much as you need without worrying about anyone else,' says yoga instructor Sarah Malcolm. Need an extra 5 in child's pose? Take it.
Use your breath
Try to follow the instructor's guidance on breathing as best you can. Breathing is an important factor in yoga, plus it can actually help. 'When things feel challenging, keep remembering to breath,' Malcolm says.
Experiment
Your options are endless – don't give up if the first teacher you try doesn't put you at ease. 'Certain classes and will appeal more to you than others depending on what you're looking for and your personality or level,' says FLY LDN head of yoga Fi Clark. For a deeper look, check out 21 Types of Yoga Explained - Proof That There's a Practice for Every Body
Switch up your teacher
Again, your options are endless when it comes to YouTube yoga videos. 'There’s a yoga teacher for everyone. So often people think they don’t like yoga because they simply didn’t connect with the teacher,' Malcolm says. 'Know that you’ll find someone who you really click with and suddenly everything starts to make sense.'
Get in the zone
'Respect the practice and move away from physical distractions, Malcolm says. 'Turn your phone off and really commit – disconnect to reconnect.'
Expecting? We suggest you head over here first – Pregnancy Yoga: Everything You’ve Ever Wanted to Know About the Practice
35 Best yoga YouTube videos
Best yoga videos for beginners
1/ Energising Beginner's Yoga Flow with Andrew Sealy
This 30-minute beginner flow focuses on learning the foundational yoga poses, to help you gain strength and confidence to level up your practice.
2/ Easy 15-minute Morning Yoga Flow with Arianna Elizabeth
As Arianna says, all you need is a clean mat, an open heart, a mat and a towel. Besides that you're good to go – no matter your skill level.
3/ Back to Basics: Beginner Yoga Flow | Jessica Olie
Jess will guide you through the foundations of yoga, right from her bedroom, in this 30-minute session.
4/ Yoga for Beginner's Mind | Yoga with Adriene
You don’t need to be an experienced yogi to repeat all the mental benefits of a yoga practice. Let Yoga with Adriene (and her dog Benji) take you to ‘a zen like place where you don’t know all the answers and you don’t have to’ in this 20-minute video.
5/ Full Length Gentle Yoga Class for Beginners and Seniors
This gentle yoga class is 28-minutes long and suitable for those just beginning their yoga-journey as well as those with less mobility.
6/ Beginners Sun Salutation | Doyouyoga
The Sun Salutation is often part of the warm-up in many yoga routines. Master the magic in this 14-minute class.
7/ In-bed yoga for tough mornings with Erica Rascon
Yoga in bed? Yes, it really is as good as it sounds. Save this for when you can't face a full session but know a good AM stretch will help you feel energised and ready for the day.
Best yoga videos to build strength
8/ Deep, dope, dynamic flow with Jessica Skye
If you missed her at Women's Health Live Virtual then no stress – get around Jess Skye's dynamic strength building flow now.
9/ Yoga for Upper Body Strength | Yoga With Adriene
Build strength in your arms, shoulders, chest and back in this quick flow with Adriene Mishler.
10/ How to do Yoga for beginners | #BlackGirlMagic Edition
This video is a great tool if you want to get some tips on how you might be going wrong in some of the basic yoga poses.
11/ 15-Minute Power Morning Vinyasa Flow for Strength | Brett Larkin
Target core strength in this quick flow with YouTube yogi Brett Larkin.
12/ Strong & Stretchy: All Levels 30-Minute Yoga | Cat Meffan
Need we say more? This session will help activate the muscles, while working deep into lots of ‘yummy stretches’. Nice.
13/ 60-Minute Intense Power Yoga | Shona Vertue
When PT and yoga instructor Shona says it’s going to be intense, you better buckle up. This hour-long sequence is not for the faint-hearted (or beginners).
14/ 30-Minute Fiery Power Yoga Flow | Hannah Barrett Yoga
Hannah Barret designed this 30-minute series to fire up your core and glutes and strengthen and tone your whole body.
Best fat-burning yoga videos
15/ Yoga for Weight Loss Full-Body Workout | Yoga with Tim
Challenge your core strength, balance, upper body strength, and strengthen the legs and glutes and enhance overall flexibility in the 35-minute practice. Phew!
17/ Yoga For Weight Loss | Fat Burning Workout | Yoga With Adriene
This 40-minute yoga for weight-loss sequence was designed to reunite you with not just your abs but your ‘mindful core’, according to Adriene.
18/ Total Body Yoga Burn Workout | Yoga Dose
Challenge yourself with poses like half moon, twisted triangle, work out your core, try out and headstand and more in this fast-paced flow.
Best quick yoga videos
19/ 15-Minute Energising Morning Flow with Caley Alyssa
Get up and at ‘em in this short and sweet energising flow by Alo Yoga and Caley Alyssa.
20/ Full-Body Yoga Stretch | Cat Meffan
Need a quick super-stretch after a day stuck at your makeshift home workstation? Cat Meffan can help in this 15-minute session.
Best yoga videos for meditation
21/ 10-minute Meditation for Centering and Calm with Arianna Elizabeth
Arianna suggests finding something comfortable to sit on – either a folded blanket or a meditation cushion or just a regular cushion before settling into this much-needed 10-minutes of calm.
22 Abundance Meditation: Guided Meditation | Faith Hunter
This simple, 3-minute practise is all about zoning out and tuning in to what your really want.
23/ 7-Min Meditation to Start Your Day | Yoga with Adriene
Start out right in this quick morning meditation to help you set a positive intention for what the day ahead.
24/ 15-Minute Meditation: Guided Meditation for Self-Love | The Journey Junkie
We could all use a little more love, no? This quick session by Allie (aka the Journey junkie) uses breath-work and affirmations to help you cultivate self-love and self-acceptance.
Best yoga videos for stress & anxiety
25/ 10-minute Bedtime Yoga with Mel Douglas of the Black Women's Yoga Collective
Slow all the way down with yoga teacher Mel as she takes you away from the stressors of the day to a calm and centered place, ready for sleep.
26/ Slow the Flow | Annie Clarke
It's time to take it down a notch. Allow Annie (aka Mind Body Bowl) to help you unwind with a gentle yoga flow workout that will refresh and revitalise you.
27/ Sun Salutations A, B and C variation for Stress Relief with Koya Webb
Sun salutations are a great way to get out of your whirring mind and into your moving body. Follow Koya's lead as she helps you de-stress and stretch out.
28/ Meditation for Anxiety | Yoga with Adriene
This 15-minute session will guide you through a simple at-home meditation to provide relief from anxiety and stress.
29/ 45-Minute Flow | Jessica Olie
After dark is often when anxieties come out to play. Unwind at the end of the day with Jessica Olie.
Best yoga videos for mastering postures
30/ 30 days of yoga | Sarah Malcolm
If you’re looking to perfect your form, London-based instructor Sarah Malcolm’s USP is a host of quick videos dedicated to mastering many common postures – from the basics like down dog and child’s pose, right through to the ever-so-tricksy eagle pose. Here’s one on the chaturanga, which she mentions above.
31/ Crow Practice | Yoga with Adriene
Ready to take flight? This flow will guide you through a sequence of postures to help you on the road to mastering crow pose.
32/ 3 Tips for Handstands for Beginners | Andrew Sealy
When done right, handstands can help relieve stress, increase focus and self-confidence. This step-by-step guide to the inversion will help you master a safe and stable handstand, while engaging and strengthening your core.
33/ 7 Day Backbend Challenge | Koya Webb
Ready to get bendy? Backbends are great for strengthening and energising the body. Master them in this week-long series with Cali-based teacher Koya Webb.
Best yoga videos for kids
34/ Yoga For Kids | Alissa Kepas
Get the little ones involved in this 15-minute flow by yogi and school teacher (what a combo) Alissa.
35/ Kid-Friendly Partner Yoga Poses | Yoga by Candace
A more-hands on practice that the kids will just adore – providing you’re ok with being a human jungle gym, of course.
13 best yoga mats for superior grip, support and cushioning, as tested by the <i>WH</i> editors
Our editors put a number of mats through their paces, seeing how each one performed during various yoga flow styles, yoga nidra (a form of deep rest), HIIT and even weights sessions (most yoga mats double up as exercise mats).
We took sweat levels and joint pressure into account, and tested them out on carpets as well as wooden, stone and tiled hard floors to check they didn't slide around.
The yoga mats were scored based on how grippy, comfortable, portable and stable they were (with bonus points for eco credentials), and only our favourite few made it on to this list. We're also constantly testing out new products, and new releases we deem worthy are added to this list once they've undergone a few months' testing.
Who we are: We're all writers and editors for Women's Health UK, who have tested dozens of yoga mats (amongst other fitness equipment) both in our roles at WH and our everyday active lives. We practice various styles of yoga regularly, including Vinyasa, Nidra, Jivamukti, Hatha, Ashtanga, Restorative/Yin and Bikram/hot yoga, both at home and at our favourite studios.
13 best yoga mats to shop in 2025
Pros
- Outstanding grip
- Alignment markers are spot on
- Plenty of colours to choose from
- Comes with a comfy carry bag
Cons
- An investment
- Comes with that strange 'new rubber' smell — but it does fade
Liforme mats are perhaps the yoga world's worst-kept secret. Grippy, gorgeous to look at (this one comes in a whopping 11 designs) and helpfully marked with asana guides, it's no wonder they're a firm favourite with yogis around the world (and in the WH office).
The alignment suggestions are the best we've tried, helping poses feel natural and comfortable, and it's not too heavy, which is rare for mats of this quality. It doesn't move around on the floor either — we tested it on hard wood, stone tiles and carpet, and it stayed put throughout.
As well as helping you absolutely nail your downward dog, warrior and lizard pose, this beauty is sweat-resistant (so you can bring the heat), pleasingly thick to protect your joints (although if you have really sensitive knees you might need something thicker) and even comes with a free (and very comfy to wear) yoga bag. Plus it comes in a bunch of different colours. Sold.
Pros
- Durable and comes with a lifetime guarantee
- Sustainably harvested from non-Amazon rubber trees
- Responsibly constructed in an energy efficient facility
- Tree bark-like texture for grip
Cons
- You'll want to air it out to begin with to get rid of that rubber smell
Manduka makes a wide range of understated yoga mats that perform without shouting about it. Look closely at any Yoga With Adriene video and you'll spot the tell-tale teeny frog logo on the edge of her mat, and for good reason — these mats are hard to beat when it comes to quality and simplicity.
The eKO Lite is one of the brand's more reasonably-priced models, but that's not to say its light on features. It offers an excellent balance of support and cushioning, while the raised, tree bark-esque grip pattern keeps you glued down. It's light enough to carry around and rolls out satisfyingly flat too, even if you store it rolled.
And for those looking to shop sustainably, this is an absolute winner. It's made from biodegradable, non-Amazon harvested, non-toxic and latex-free natural tree rubber, and created in an energy efficient facility with an emissions-free manufacturing process. Plus it comes with a lifetime guarantee. Win, win, win.
If you're not a fan of this shade (Acai Midnight), it's also available in other colours (find the black version here and the deep sea green here), but note that the prices vary quite a bit.
Pros
- Excellent grip, even when you're seriously sweating
- Reversible — smooth and grippy on one side, cushioned and soft on the other
- Antimicrobial tech keeps mould and mildew at bay
- Have you seen those designs?
Cons
- Moisture marks do initially show up (but fade later)
Is there anything lululemon can't do? We think not, and this yoga mat acts as proof. It's incredibly, incredibly hard to find fault with this — the grip is outstanding (yes, including when things get sweaty), the cushioning is perfect, even on hard floors, it rolls out flat every time despite it being stored rolled up, and the various designs all look absolutely beaut.
Yes, it's pricey, but our Health and Fitness Ecommerce Editor, who's had hers for over five years, feels it's totally justified, as her mat is still as grippy and gorgeous as when she first unrolled it.
If we had to quibble? There aren't alignment guides, so if you're after those then you're better off opting for the Liforme mat, and it might be a little heavy for some to carry to the studio if you're travelling far — but we still do as we can't bear to practice on anything else.
If leopard print's not your thing (unlikely), this also comes in plain/block colours and calming marbled patterns which add an extra dose of zen to your flow.
Pros
- Incredibly lightweight
- Comes with a brilliant carry strap
- Basic alignment markers
- Great for beginners
Cons
- Narrower than a lot of other options
- Not the grippiest
At just 85g we challenge you to find a lighter yoga mat than this one. You can toss it up in the air and catch it with one hand with zero dramas — that’s how light it is. But, happily, light on features it is not, with a central line to aid alignment, ridged sections at the top and bottom to increase grip and 5mm cushioning to protect joints.
The grip is pretty good, particularly for this price point, but being made from polymers it can’t compete with premium rubber mats from the likes of Liforme, lululemon and Yogi Bare. It is a little narrower than most mats too, and initially left a light, tacky film on our hands, but this did dissipate after a few flows.
It’s an excellent option for those just starting out who want something simple they can cart to the studio, or if you need cushioning for basic flows it does the job at a great price point and is light enough to take everywhere. However, if you’re working with poses that require a lot of grip or heavy sweat flows, it may be best to invest in something a little more luxe.
Available in three speckled colourways — the dark blue looks like a starry night sky!
Pros
- 6mm thickness offers great cushioning
- Textured for grip
- Loads of gorgeous double-sided designs available
- Sticky and grips to different floor surfaces
Cons
- Air it out before your first use to banish that chemical smell
- There are grippier options out there
One of the thickest mats tested, this one is ideal if you're looking for plenty of comfy cushioning. Lightweight with a bumpy texture, it had good grip when tested with yoga and high intensity exercise, as well as with shoes on or off.
Cleaning it is a painless experience too, as all you have to do is give it a wipe! Available in a range of pretty colours and designs.
Pros
- Amazing grip
- Basic alignment guides
- Comes with a carry bag
- Rolls up compact
Cons
- You'll want to leave it rolled out — it's that beautiful
Yogi Bare is well known for creating beautiful, grippy mats that both perform and look the part. But their latest innovation, the 'Ever Grip' mat, is easily the best mat the brand has ever released.
The latest tech delivers the grippiest mat surface we've ever tested, for amazing support and the confidence boost you need to tackle that tricky pose you've been trying to nail. The even better news? Sweat stains don't even show up on this baby.
The alignment guides aren't as detailed as some other offerings, but this all plays into the minimalist aesthetic — speaking of, it comes in four gorgeous muted hues, this sandy colour being our fave — and it truly looks gorgeous when rolled out.
It's truly a hit with the WH team; here's what our Health and Fitness Ecommerce Editor Hattie had to say: 'I didn’t think anything could sway me from my lululemon mat but this has forced me to find space for another yoga mat in my life/home. It’s just an absolute joy to move on, the calming colour palette brings balance to my practice and the grip is phenomenal.'
Pros
- Scores big eco points
- Built to last
- Excellent grip and stability
Cons
- Not the smoothest surface, so if your practice is more floor-based if may not suit
There’s nothing more irritating than buying a brand new yoga mat only for it to fall apart after a few vinyasa classes. Fortunately, there’s no such problem with this durable offering from the experts at Complete Unity. It’s crafted from sustainably harvested tree rubber and natural jute fibres, which means the surface isn’t the smoothest, but it is resistant to wear and tear and, crucially, it’s uber sturdy – trust us, it won’t budge, whether you’re flowing on carpet, hard wood or tiles.
Our yogi was mega impressed with the mat’s CompleteGrip technology, which provided a brilliantly stable surface to get their zen on. The brand is so confident about its grip, it even offers a 30-day ‘grip guarantee’ – so if you do find yourself slipping around mid-flow, you can get your money back. Neat.
The mat earned bonus points for its eco creds. The manufacturing process is zero waste, the materials are non-toxic and vegan-friendly, and the packaging is plastic-free. A word to the wise, though, there’s no carry strap and it is on the heavy side, so it’s not one for bringing on hols.
Available in three colours.
Pros
- Excellent grip, even during high-sweat flows
- Great cushioning
- Anti-odour tech
- Moisture-wicking
Cons
- A real investment — but you will use it all. the. time.
- It is heavy, so probably best kept for home practice
Like Jennifer Lopez, Hailey Bieber and Victoria Beckham, we’re sold on Alo’s gorg sports bras and leggings, so it’s no surprise the brand’s popular yoga mat passed our tests with flying colours.
Coming in a range of calming colours including powder pink and jungle green, it has a non-slip surface to wick away moisture and stop you sliding around, even during the sweatiest of flows and HIIT sessions.
Our expert said the smooth, plush material felt comfortable for all positions and at 5mm thickness, it offered serious comfort and top-notch joint protection. Plus, the anti-odour finish means you don’t need to worry about this mat smelling bad, no matter how hard you work on it.
Our tester appreciated the detailed care instructions (you can find them on the Alo site) but take note, the mat is on the heavier side so it’s best suited to home workouts. If you do want to carry it around you with, the brand offers a durable carry strap.
Pros
- Super thick at 8mm
- Ideal for restorative flows
- Easy to clean — simply wipe with a soft cloth and soapy water
- Comes with a carrier
Cons
- There are gripper options out there
Oh Decathlon, yet again you've given us just what we need before we even realised we needed it, and at a price we can absolutely stomach. This time, it’s a yoga mat made for restorative sessions such as yin yoga.
When you’re holding poses for longer periods of time, you want a mat that can keep you comfortable and your joints happy. Thankfully, at a generous 8mm thick, this one does just that — and it's available in three colours.
Pros
- Grippy and non-slip
- Light enough to carry to the studio
- Large area to practise on
Cons
- Lighter colours will show sweat stains for a few hours
- An investment
After using this mat for a few weeks for our home yoga sessions, we can say we're firm fans. The mat is fairly thick at 4.2mm but it still feels lightweight enough to cart around the house to take a quiet half an hour to yourself to do some much needed yoga nidra.
Keep in mind that if you go for a lighter colour you can see sweat stains. Although the mat is moisture-wicking, that doesn't happen instantly, and if you're into sweatier workouts we'd recommend picking up the mat in black, just in case.
Pros
- Alignment markers
- Easy to carry around
- Doubles as a general exercise mat
- Very grippy
Cons
- If you're after cushioning, look elsewhere
Lighter and easier to roll out than traditional yoga mats, this travel mat is ideal for taking on holiday (poolside yoga anyone?). The bag with a shoulder pad is a particularly nice touch, making keeping fit on the go stress free.
Extremely grippy, even when sweaty, this mat would suit yogis and general fitness fanatics alike. Our expert enjoyed the alignment system feature that helped with positioning and technique, and WH Fitness Director Bridie has used hers almost every day since investing in it two years ago.
Pros
- Excellent cushioning at 6mm thickness
- Alignment markers
- Comes with a carry strap
- Lightweight
Cons
- There are grippier options out there
With most yoga mats there comes a compromise: if you want cushioning, you forgo lightness; if alignment guides are important to you, be ready to sacrifice some cash. However, this YOGAI number manages to hit all the marks while remaining incredibly low-priced.
It's thick, non-slip and has racked up thousands of five-star reviews. At less than a kilo it's also surprisingly light so you can carry it to class with no worries (and it comes with a carry strap for that very purpose), and those alignment markers are a nice bonus.
The grip could be better, as we found our hands slipping a bit in downward dog, so if you're an inversion queen it might not be for you. However, for the price it's a great budget all-rounder.
Pros
- Super lightweight
- Comfortable and cushioned
- Made from sustainable materials
Cons
- Not particularly grippy — save this one for more chill sessions
If a mat has any green credentials, it’s a big bonus in our book. So, when we found out this one is partly made from algae (yep, the stuff from lakes and ponds), we knew we had to give it a try.
Our expert said it was one of the most comfortable mats they tested, offering mattress-levels of cushioning, and it felt soothing on their hands and feet. It was surprisingly lightweight and portable too, handy if you fancy some Pilates in the park.
Our only niggle: it wasn’t amazingly grippy, so we’d reserve it for more relaxed practices.
How to clean a yoga mat
Wipes or a cleaning spray applied in circular motions to both sides of the mat with a towel are a good call for a quick fix between classes, but at some stage you’re going to want to give it a deep clean.
'Best practice is to follow the guide of the manufacturer,' says Maher. 'Some will have mat cleaner, others may suggest machine washing.' In which case, giving it a thorough clean is as easy as throwing it in the machine, putting it on a cold gentle cycle with mild detergent and air drying it afterwards. 'If your mat is machine washable, avoid fabric softener as this will coat the mat making it slippery,' advises Maher.
Others require just a bit more effort (always check the label). The safest way to deep clean a yoga mat is by using a gentle cloth and warm water with either dishwashing soap, a mild detergent, or a specialist yoga mat cleaner. Different yoga mat surfaces require different care, so check the label and consult our guide on how to clean your yoga mat, plus the best yoga mat cleaners for the job.
But for everyday refreshes? 'A regular spritz of water with some eucalyptus or tea tree oil will help keep bugs at bay between deep cleans,' says Maher.
Which yoga mat is best?
Women's Health UK found the lululemon The Mat 5mm the best all-round yoga mat. After five years of use it still performs as it did when it was first unrolled, the designs are beautiful, the grip hard to match and the cushioning is ideal for everything from long-held restorative poses to fast, sweaty flows.
The Liforme Original Yoga Mat is also worth a mention for grip and brilliant asana guides, while the Yogi Bare Ever Grip Mat is peerless in terms of grip and stability — trust us, even in the most precarious poses your hands and feet will not budge.
For a more budget option it's hard to find better than the Gaiam Yoga Mat, which offers excellent cushioning as well as pretty designs, and if you're looking on the more luxe end of the spectrum, the Alo Yoga Warrior Mat delivers on all fronts in terms of performance and boasts minimal, chic aesthetics.
Shop more WH-approved yoga gear...
- We've found the best yoga leggings to flow, bend and stretch in
- Struggling with grip These are the best yoga socks to help you stay grounded
- Here's everything you need to know about the Sweaty Betty Gaia yoga collection
Yoga At Home FAQs
How do I start yoga?
You’ve come to the right place. Scroll back up for a handpicked selection of the best YouTube yoga videos to get you flowing. If those don’t suit you – yoga can be quite a personal thing, after all – keep digging. ‘Find a teacher online who speaks to you on a personal level,’ says yoga instructor Sarah Malcolm.
Also, don’t feel the pressure to jump to advanced poses before you’re ready, she says. ‘Yoga isn’t about the handstands so let go of any idea that you need to be achieving those big postures in order to practice yoga.’
It’s worth bearing in mind that certain seemingly beginner-friendly postures might bit be easy for you (we see you, forward fold). ‘Every single person and body is built differently, and your bone and joint length might mean some postures are more challenging.’
'Go slow,' she adds. 'It’s a yoga “practice” for a reason.'
Can yoga help me relax?
100%. You'd be hard-pressed to find a form of exercise that helps you unwind more than yoga does. 'Unlike a many types of exercise, yoga activates both they sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS),' says Chatty Dobson, yoga instructor and owner of FLEX Chelsea.
'Strong flows (vinyasa, ashtanga, power) and Kapalabhati [aka 'breath of fire'] breathing builds energy within the body, engaging the SNS – our fight or flight response. In contrast, restful postures, meditation, and many other breathwork techniques, encourage our rest and digest mode, with the PNS.'
Can yoga help with anxiety?
You bet it can. 'A regular yoga practice can help you to gain control over your thoughts with the breath control element of the practice,' says Fi Clark, head of yoga at FLY LDN.
'And with practice, you can develop strategies that allow you to focus more on your breath and therefore gain much-needed perspective and calm over the constant narrative we have in our minds that can often feed anxiety.'
Can yoga help me build strength?
Absolutely. 'Yoga strengthens and tones all muscles of the body, whereas weight training typically focuses on just targeted muscle groups,' says Dobson. 'An immense amount of control is needed in all yoga asana [pose], even those that involve sitting and standing – and we’re working with our own bodyweight, which is a lot more than your average kettlebell or dumbbell!'
Not only that, but it can increase mobility, body awareness and flexibility, too.
Can yoga help with fat loss?
Remember, when it comes to fat loss, any movement is good – and regular practice can help, says Clark. 'Although most people turn to yoga more for mobility and mental health benefits, with a regular dynamic practice there is an added health benefit of burning fat and calories, especially with longer classes like 75 and 90 minutes.
When the world turns the right way up again, it's worth trying hot yoga if fat loss is your goal,' Clark says. 'Hot yoga is also a popular way to lose weight and can offer an added layer of challenge to regular practices.'
Interested if using yoga for fat loss? Here's Everything You Need To Know About Doing Yoga To Lose Weight
Can I do yoga every day?
It is safe to do so – but try switch up the styles you practise, Clark suggests. 'It is advisable to give your body one day of rest a week, but if you do want to have a daily practice, something more relaxed like yin yoga alternated with a dynamic practice is a good way of making sure you don't burn out.
It's also good to mix up the length of time you practise for, she adds. 'Some days you'll want to burn off energy with a power class, and other days you may feel lethargic and therefore need perhaps 20 minutes of yin to help sooth your parasympathetic nervous system and work some softening into your muscles and joints.'
5 Ways to Nail a Daily Yoga Flow – and Practice for Every Mood
What should I do if certain yoga postures hurt?
Yoga is not one of those ‘no pain no gain’ things. Stop. ‘Never push through pain,' Malcolm says. 'If something feels too much, ease out of it, but if it just feels different, then breathe into it and see where the body goes.’
Which yoga poses should I master first?
Basic standing postures. These are the ones that are used most in modern practices and often the easiest to move out of correct alignment, Malcolm says. ‘So figuring out what Warrior 1, Warrior 2 and a High Lunge looks and feels like in your own body is key. It won’t look the same as everyone else’s so make sure your alignment is right for your own body.’
Chaturanga. ‘These come up often in a vinyasa class. It’s strong and feels like you’re really “working”,’ she adds. ‘But, often it’s also the posture you most see done incorrectly and putting strain on the lower back and neck. So learning correct alignment for this movement, and moving into upward facing dog, will help prevent your body from tiring and protect you from injury.’ Scroll back up to learn the ins and outs of a chaturanga, or four-limbed staff pose.
Downward-facing dog. No surprises here. ‘Once you feel what this can be like in your own body with correct alignment, it’s a game-changer for your practice as it’s again a pose that is in almost every yoga sequence,’ Malcolm says.
How do I get my form right without an instructor to guide me?
The most basic thing to think about in terms of alignment is ‘bone stacking’. ‘Thinking, knee over ankle, feet in line with where the knee is tracking and basic body cues will really help,’ Malcolm says.
Another good yoga form hack is one squat-lovers will know well – don’t let your knees track over your toes. ‘It may differ in each class, usually your knees shouldn’t come further forward than your toes,’ Malcom adds.
When you’re unsure, watch a yoga YouTube video. ‘There are so many videos which break down each posture, so if you keep practicing something that feels completely off then just have a read up on it or watch a video.’ Scroll up for a list of our fave yoga YouTube videos that will help you.
As a general rule of thumb, just ask yourself, Does this feel good?‘If something doesn’t feel quite right in your body, then just check in with yourself and see what you can do to make it feel yummier for you,’ she says. ‘The more you get in tune with your own body, the easier things start to become.
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Kirsti is a health and fitness journalist, a personal trainer and tech junkie. She’s a South African journalist who followed her passion for health and fitness all the way to the UK, where she now spends her days sweating it up and perfecting her form in gyms all over London.
