Categories / Yoga, Pilates & mind-body
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Hatha Yoga
Slow poses with breathing and stillness.
How to start
Join a beginner class or follow a video. Hold simple postures for a few breaths, move slowly, and rest as you need. Aim for one or two classes a week.
How to progress
Add a third session or a longer class, and learn more postures. Use props such as blocks and straps.
What the evidence says
Evidence: moderate
A 2026 review of 30 trials (2,689 adults with overweight or obesity) found that yoga probably lowers blood pressure by about 4.4/2.1 mm Hg (moderate-quality evidence), with only small effects on cholesterol. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Do not push into pain. Tell your teacher about injuries, high blood pressure or pregnancy.
Sources
12-week starter plan
Start with one or two gentle classes a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 2.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Move slowly and breathe steadily.
- Use props.
- Skip a pose that hurts.
Common mistakes
- Pushing deeper into stretches.
- Holding your breath.
- Comparing yourself with others.
Kit and cost
Low Approximate UK prices.
- A yoga mat (about £10 to £30)
- Comfortable clothes
- A class (about £6 to £12) or free videos
Frequently asked questions
Do I need to be flexible?
No. Flexibility comes with practice and props.
How often?
Once or twice a week is a good start.
Can it lower blood pressure?
A review of 30 trials found an average reduction of about 4/2 mm Hg, but speak to your GP before changing medicine.
Good for: Flexibility Mood & stress Balance Sleep
Compare with similar options
| Hatha Yoga | Surya Namaskar (Sun Salutations) | Yin Yoga | Pilates (Mat) | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 15 min × 5/wk | 60 min × 2/wk | 50 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●○○○○ | ●●○○○ |
| Cost | Low cost | Free | Low cost | Low cost |
| Equipment | Basic kit | No equipment | Basic kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | limited | moderate |